How to Lose Weight and Tone My Stomach

Whether you want to lose 5 or 50 lbs., the remedy to lose weight remains the same. You will have to make a commitment to include regular exercise and a healthy diet in your lifestyle. The best way to lose weight and to keep it off is to do it gradually. According to the Family Doctor website, lasting weight loss can be achieved by losing no more than 2 lbs. per week.

Instructions

1

Lower your daily caloric intake by 500 to 1,000 calories for a weight loss of 1 to 2 lbs. per week. Stop eating fattening foods and replace them with healthy options, such as fruits and vegetables, lean protein, low-fat products, fiber-rich products and whole grain items.

2

Boost your metabolism all through the day by eating often. Eat small portions, every couple of hours to avoid cravings and to keep your blood sugar stable.

3

Work up a sweat with cardiovascular exercise, such as swimming, running, walking, biking or using gym cardio equipment. Cardiovascular exercise speeds up the metabolism to burn calories and fat resulting in weight loss. Aim for 45 minutes of cardio per day for at least three days per week.

4

Train with free weights or weight machines to create muscle tissue. Muscle tissue helps the body burn more fat because it keeps the metabolism activated the all day long. Split up the body parts you train over your workout days and allow one rest day after each weight training workout.

5

Tone the abdominals with stomach exercises, such as crunches and sit-ups for the upper abdominals. Train the obliques with side bends and elbow to knee crunches and work the lower tummy by doing reverse crunches and leg lifts.

6

Suck in your stomach whenever you get a chance. The stomach vacuum works your abdominals by tensing the muscles without any movement. It can be done anywhere at any time. Exhale while standing up straight with your hands on your hips. Suck in your stomach while envisioning pulling your bellybutton to your spine. Hold the tension in your tummy while breathing normally. Build up the exercise by trying to hold the contraction longer each time. Do the exercise whenever you have a free minute. Challenge yourself over time by doing the stomach vacuum while sitting down or lying on your stomach.

7

Drink green tea and water. According to the "Redbook" magazine website, green tea increases your metabolism resulting if extra weight loss. Water hydrates the body and promotes digestive health, transportation of nutrients and cleanses toxins from your system.

8

Avoid sleep deprivation. Allow your body seven to nine hours of sleep daily so it can restore itself and provide you with energy for the next day.