- 1). Follow a low- to moderate-carbohydrate diet. Eat lean protein, leafy green vegetables and a bit of olive oil or other healthy fat. Avoid white bread and pasta. The goal is to reduce consumption of high-glycemic foods, which add to stomach fat, especially on an apple shape. A diet that spikes insulin can lead to the accumulation of fat on the midsection.
- 2). Perform a minimum of 30 minutes of aerobic exercise every day. Walking for 30 minutes counts, as do jogging, swimming and the elliptical machine. Strap on a pedometer and aim for at least 10,000 steps per day.
- 3). Lift weights two days per week. Resistance exercises using your own body weight, such as push-ups, work as well. Building muscle in your body results in additional calorie burning at rest. This will help burn through that belly fat. Abdominal exercises, such as crunches and crunches on a stability ball, will help tone the stomach.
- 4). Track the calories and nutrients of the food that you eat (see Resources).
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