How to Lose Weight in the Abdomen

The belly is one of the most popular areas of the body in which people want to lose weight. The answer does not lie in one single fitness gadget guaranteed to "drop 10 inches from your waist in 10 days." The real answer involves three things: food, cardio and ab exercises. To bottom line is that you need to fuel your body properly, burn some calories and build some muscle.

Instructions

Go for the Six

1

Cut out the junk. Eliminate all the food that causes unhealthy weight gain and increased risk factors. This includes deep-fried foods, processed foods, refined foods and foods that are high in saturated fat. Replace them with fruits, vegetables, seeds, nuts, lean meats, low-fat dairy, beans, fish and legumes.

2

Drink water. It will help flush impurities from your system, it will lubricate your joints, it helps metabolize fat and it also keeps you hydrated. The Institute of Medicine recommends that men get 3.7 liters a day and women get about 2.7 liters a day.

3

Go for a run. Actually, you can run, bike, row, step or glide. Aerobic exercise is of utmost importance for losing weight in the abdomen. Perform cardio exercise for 45 to 60 minutes three days a week, on alternating days.

4




Jump some rope. Use a weighted rope. This will increase your caloric expenditure, and it will also increase the intensity of your workout. You can incorporate this into your cardio routines. Spend half your time running or biking and spend the other half jumping rope. Aim for sets of 100 separated by 30-second rest periods.

5




Gain some muscle. Building muscle will increase your caloric expenditure, because it is metabolically active. Do exercises that target the chest, shoulders, back, triceps, biceps and legs. Some examples of exercises are dumbell chest presses, seated dumbell shoulder presses, back rows, overhead tricep extensions, bicep curls and lunges.

6




Work your abdominals. Work your abs and also the lower back area. This makes up the entire core, and it will all translate to the abdomen. Some examples of exercises are BOSU runners, bicycle abs, medicine ball throws and kettlebell swings.