A healthy diet and active lifestyle can help you lose 10 pounds.
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If you have excess flab around your middle, you're most likely not looking forward to lounging at the pool during the hot summer months. To make things worse, all the crunches in the world won't reduce your belly fat. This is because spot reduction isn't possible. To see your belly fat diminish and lose about 10 pounds, you must lose fat from your entire body through diet and regular exercise. When you lose fat from all over, flatten your stomach with ab toning exercises.
Aim to lose about 1 to 2 pounds per week, which according to MayoClinic.com, is safe and more likely to lead to lasting weight loss. Since 1 pound of fat equals 3,500 calories, you must create a deficit of 500 to 1,000 calories every day, through exercise and diet, to achieve the recommended weight loss. At this rate, you can lose 10 pounds in five to 10 weeks.
Perform a minimum of 30 minutes of moderate aerobic exercise on most days of the week to burn calories. Go jogging, jump rope, ride a bike, swim laps, participate in group sports, climb stairs or use a rowing or elliptical machine. Find a variety of cardio exercises that you enjoy and stick with these.
Incorporate high-intensity interval training into your cardio routine on one or two days of the week. According to the American Council on Exercise, this type of training effectively burns belly fat. To do intervals, alternate between short bursts of moderate and vigorous cardio. After a five-minute warmup, sprint for one minute at a vigorous pace, and then recover with a two-minute jog. Alternate between the intensities for about 12 minutes, and then cool down with five minutes of low-intense cardio.
Boost calorie burn by building stronger muscles. The American Heart Association recommends working your major muscle groups twice a week on non-consecutive days. Strength training contributes to weight loss, because it preserves lean muscle tissue, which revs up your resting metabolism so you even burn calories when you're relaxing. Include exercises, such as bent-over rows, chest presses and flyes, triceps dips, biceps curls, and dumbbell lunges and squats.
Include abdominal-strengthening exercises in your strength-training routine. These exercises won't spot-reduce belly fat, but will firm the muscle underneath the fat, so that when your body fat reduces, your tummy will have that often-desired definition to it. Include exercises such as bicycle crunches, V-ups, lying toe touches, situps, and floor and reverse crunches.
Modify your diet and eating habits to reduce your caloric intake. Eat a healthy diet that consists of lean protein, whole grains, reduced-fat dairy products, and fruits and vegetables. Limit foods that are high in saturated and trans fats, sugar, salt and cholesterol. Consume smaller servings and choose nutritious low-calories snacks, such as fruit and veggies, over high-calorie snacks, such as chips and cookies.
See your doctor before changing your diet and starting a workout routine, especially if you suffer from a health condition or injury, or have been inactive.