Most people have problems with certain body parts so they feel the need to reduce them. For some people, the excess weight feels in the hips and thighs, while others want to reduce fat in the arms. Whatever part you think is problematic, the only solution is to reduce overall body fat. Toning and losing in one place or losing weight in one area is almost impossible. You will have to change some aspects of your diet, exercise, and lifestyle in order to lose weight and tone your stomach.
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Part 1 of 3: Eating Right
Step 1. Don't follow a strict diet
Extreme diets may give instant results, but only if applied forever. You will likely gain weight again once you return to a normal lifestyle.
- In addition, many restrictive diets are unhealthy in the long run, as are the types of diets that involve a lot of processed foods.
- Most health experts will say not to follow such a diet, and better change your lifestyle. Lifestyle changes are easier to make and implement in the long run.
Step 2. Reduce calorie intake
Unfortunately, there is no way to reduce fat from just one part of the body. If you want to lose fat around your waist, you must lose overall weight by reducing the calories you consume each day.
- Count the number of calories in a day by reading food labels and recording them in a food journal. There are many online calorie counters/calculators to help you track your calorie intake and find out the calorie content of various foods.
- If your goal is to lose weight fast, reduce your daily intake by 500–750 calories. It helps to lose 0.5–1 kg per week when accompanied by regular exercise.
- Intakes below 1,200 calories should not be applied for a long time, nor are they recommended. Diets with very low calories will result in malnutrition in the long run.
Step 3. Adopt a balanced diet
The diet should consist of fruit, vegetables, whole grains, and lean protein. A balanced diet that includes all of these food groups helps ensure you are consuming adequate amounts of each of the nutrients you need.
- In addition, consume a wide variety of foods. For example, don't just eat apples every day. Replace with other fruits, such as oranges.
- A balanced diet also means eating adequate portions of each meal. The right portion can help you lose weight.
Step 4. Mainly focus on lean protein, fruit, and vegetables
This combination of foods not only helps reduce weight, but also body fat stored around the waist.
- Many studies show that a diet low in carbohydrates and high in protein helps reduce fat stored in and around the waist. This diet can indeed target fat in the stomach, waist, and surroundings.
- To get enough protein, try to include 75–125 grams of protein in meals and 30–60 grams in snacks. That amount helps you meet your daily needs.
- Fill the rest with fruit or vegetables. Some health experts recommend eating 5–9 servings of vegetables or fruit every day, while others suggest that half of the plate should contain fruit or vegetables.
Step 5. Limit carbohydrates
If you focus on protein, fruit, and vegetables, keep carbohydrates to a minimum. That's to support the speed of fat reduction around the waist.
- Carbohydrates are found in many types of food, such as dairy products, cereals, starchy vegetables, fruit, and legumes.
- Don't avoid carbohydrates altogether. An easy way to adopt a low-carb diet is to minimize the consumption of starchy vegetables and cereals. Most of the nutrients contained in these foods are also present in other foods.
- Limit carbohydrate-rich foods to 1–2 servings per day. The rest is lean protein or vegetables.
Step 6. Limit processed and junk food
Most processed foods or junk food contain high calories. Reducing the consumption of these types of foods can help with overall weight loss, including fat around the waist.
- The best way to avoid unhealthy foods is not to keep junk food at home. If there is healthy food, you will not want to eat it.
- Try to cook yourself whenever possible, as most restaurant meals use a lot of butter, sugar, and oil. When cooking yourself, skip the butter and use olive oil.
- When eating out, cut calories by asking for separate sauces, and opt for protein-rich foods over pizza and pasta.
Step 7. Keep your body hydrated
Hydration is very important for overall health. However, drinking adequate amounts of water every day also helps support weight loss.
- In a fat and weight loss program, drinking enough water will help you feel full throughout the day.
- Aim to drink 8 glasses a day, but you may need 13 depending on your age, gender and activity level.
- To limit hunger and speed weight loss, try drinking a full glass before meals and snacks. You will be full faster and eat less.
Step 8. Pay attention to snacks
Plan healthy snacks like carrots, large stalks of celery, apples, and yogurt between meals. High-calorie snacks will interfere with weight loss programs, or even increase.
- If you want to lose weight, choose snacks with 100–150 calories.
- In addition, snacks should be chosen only if you are really hungry or the gap between meals is more than 4-6 hours.
- For many people, weight gain has nothing to do with regular meals, but what they eat in between. Break the habit of snacking on unnoticed snacks when you open the refrigerator or check the cupboard.
- Avoid evening snacks by drinking tea or chewing gum, and set a time to eat nothing else, for example from 7 or 8 pm.
Part 2 of 3: Accompany with Sports
Step 1. Do the bicycle crunch
One exercise that helps tighten the stomach, especially the fat around the waist is the bicycle crunch. To do this exercise:
- Lie down with your hands behind your head. Raise your feet to 25–50 cm off the floor.
- Bend your left knee and bring it toward your head, turning your body so that your right elbow meets your left knee.
- Then, straighten your left leg and do the same with your right leg, touching your right knee with your left elbow.
- Do 15–20 times for one rep, increasing the reps as you get stronger.
Step 2. Do a Russian twist
These twists are a bit easier than regular crunches, but focus on strengthening the area around your stomach and waist. To do this exercise:
- Sit on the floor with your back straight and your legs extended out in front of you. Bend your knees slightly with your palms on the floor.
- Tilt your body back slightly so that your back forms an angle of less than 90 degrees. Carry a weight of 2–5 kg in both hands. Then, turn your body to the left while lowering the weight without touching the floor.
- Bring the body to its original position, and do the same movement on the right side. Repeat 20–25 times.
Step 3. Do a side plank
The plank is an exercise to tone the abdominal area, but slight modifications can target the waist area. To do this exercise:
- Start with your right elbow supporting your body and your right arm on your hip. Keep your body straight, and hold this position for 30–60 seconds.
- Repeat on the other side with the left elbow supporting the body. You can also lift your body on each side.
Step 4. Try a total body toning exercise
Yoga and Pilates can tone the body and build lean muscle levels. This type of exercise is perfect if you don't want to "muscle."
- Join a yoga studio, or a toning class at the gym.
- Try a yoga DVD or video. This option may be less expensive than a yoga studio or gym membership.
Step 5. Do aerobic exercise
Cardiovascular exercise will not only improve your health, but also burn calories and reduce body fat.
- There are various exercises that can be done. Try jogging, hill climbing, hiking, biking, dancing, and kickboxing.
- You should do at least 30 minutes of cardiovascular exercise 5 times per week to maintain your health and lose weight.
- If you don't have enough time for formal training, try to do more of your daily activities. Choose to walk instead of taking a car, cleaning the house, walking in the mall, and so on.
Part 3 of 3: Tracking Progress and Keeping Motivated
Step 1. Measure the body
To know the success so far, you should measure your body. You will find out how much fat has been removed from the hips or stomach.
- Wrap the tape measure around your slimmest waist, lower waist (5 cm below your belly button), and hips.
- Body measurements can help track progress and are more useful than numbers on a scale because muscle weighs more than fat.
- Don't forget to take measurements before starting the program so you have a starting point.
Step 2. Weigh
Shrinking the stomach and waist means reducing a lot of fat, and in turn reducing overall body weight. Weighing regularly also helps you lose body fat in the long run.
- Weigh 1-2 times per week in the morning before eating anything. Remember that shirts, pants, and shoes also add weight. So, weigh yourself without clothes or only with underwear.
- Track your weight so you can measure your progress. If you gain or lose a lot of weight, you will be able to see the pattern quickly.
Step 3. Have a food journal
Studies show that people who keep track of the food they eat lose more weight than people who don't.
- A food journal keeps you organized and responsible for what decisions to eat. So, you are more aware when making choices.
- Choose a physical journal with pen and paper, or download a food journal app on your phone.
- Record all meals, snacks, and drinks. This information is very helpful when you are gaining or losing weight. You can see what foods make those changes.
Step 4. Find a workout or diet buddy
Comrades in arms can be a source of inspiration. Studies show that people who have support are more successful at losing weight.
- Friends will make the sport more fun and become motivation if one wants to give up.
- Enlist the support of friends, family, coworkers, or invite them to join your diet and exercise program.
Tips
- Exercise alone will not reduce stubborn belly fat. Toning exercises will build muscle under fat, but not target the fat itself. The only way to lose fat is to eat less.
- Talk to your doctor before making any changes to your diet or exercise routine.
