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- ACE Fitness: 6 Strategies for Losing the Spare Tire
- Harvard Health Publications: Abdominal Fat and What to do About It
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How to Trim the Lower Abdomen
You can lose weight in the lower part of your abdomen through diet and exercise. Spot exercises alone, such as sit-ups, cannot trim lower abdominal fat or any other body fat. You can shed fat and weight throughout your body, however, by reducing your overall body fat percentage through the right combination of diet and exercise, particularly aerobic exercise. Always consult a health care professional before undertaking any vigorous exercise program.
Maintain a caloric deficit by burning 500 to 1000 calories more than you consume each day through a combination of controlled diet and exercise. Losing weight at the rate of 1 to 2 pounds each week is the best long-term approach to weight loss. Consistently maintaining a steady caloric deficit helps you gradually lose weight and keep the weight off.
Eat a nutritious, low-calorie diet to shed fat. Consume leafy greens like spinach, fruits such as bananas and apples, and whole grains such as oatmeal to energize your workouts and keep your blood sugar levels steady, aiding weight loss. Eat lean proteins such as turkey breast to feed your muscles amino acids, and take in healthy fats such as natural peanut butter to boost your testosterone levels and increase lean muscle mass. An increase in lean muscle mass boosts your metabolism, helping you shed weight.
Go for a brisk walk, light jog or run to burn more calories and increase weight loss. The Centers for Disease Control suggests at least 150 minutes of moderate aerobic activity and 75 minutes of vigorous aerobic activity each week 1. Take the stairs when possible. Walk rather than drive when possible. Break down your workouts into multiple, shorter sessions throughout the day if you have a busy schedule. Engage in cardiovascular activity at least three to four days a week.
Lift weights to boost your metabolism and promote weight loss. Do compound exercises such as squats, dead lifts and bench presses to work multiple muscle groups, thus increasing the number of calories burned. Do four sets of 15 repetitions for each exercise to help define your muscles. Rest for 30 seconds between sets for an intense, fat-burning workout.
Do leg lifts to reveal your toned abdomen once the weight is shed. Lie on your back on the floor. Slide your hands, palms down, under your sacrum to support your lower back. Lift both legs at once until they are perpendicular to the floor. Lower your legs slowly back to the floor. Do as many as you can and then work your way up to 10 to 15 over time. Increase the difficulty by never letting your heels touch the floor on the downward motion. By keeping your heels off the floor, you are working the lower ab muscles even more.
You may initially shed weight at a rate quicker than 1 to 2 pounds each week. This is fine so long as you make commensurate changes in your diet and exercise program to support your health.
Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.
- You may initially shed weight at a rate quicker than 1 to 2 pounds each week. This is fine so long as you make commensurate changes in your diet and exercise program to support your health.
- Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.
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