A Weight Loss Expert Tells Us How To Reduce Abdominal Fat, Step By Step
Losing weight can seem like an overwhelming task at times. It can feel like there are an impossible number of lifestyle changes that need to be made to work towards a healthier you. However, substantial weight loss, especially in your midsection, doesn’t have to mean a complete overhaul of your life—just small changes you can make every day to your diet, workout plans, and lifestyle.
To learn more we spoke with Sergio Pedemonte, a celebrity fitness trainer and CEO of Your House Fitness, Megan Wong, a registered dietitian, and Mary-Ellen Sabat, a nutritionist and personal trainer. They said that it is possible to achieve a flatter stomach with a combination of consistent exercise (cardiovascular exercises, strength training, and core-focused workouts), meal planning a balanced and nutritious diet (including plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals), and drinking plenty of water to stay hydrated. Read on to learn more about their expert recommendations!
1. Eating Healthy
With summer just around the corner, everyone strives for a toned, flat tummy. But that doesn't mean you have to turn to dangerous celebrity fad diets to shed visceral belly fat. Instead, Sabat says that you should consume a balanced and nutritious diet. "Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals," she notes. "These foods provide essential nutrients, fiber, and antioxidants while keeping you satisfied. Remember that abs are made in the kitchen more than in the gym."
And, when it comes to foods to avoid, she recommends limiting or completely removing processed foods from your diet that are high in added sugar and saturated and trans fats. "These include sugary drinks, refined grains, fried foods, fast food, desserts, and excessive alcohol consumption. These foods can contribute to weight gain, bloating, and inflammation, making it harder to achieve a flat stomach," Sabat says. Noted!
2. Working Out Consistently
Of course, just eating a healthy diet won't help you lose any substantial weight. You also have to consistently exercise. Pedemonte says that integrating some form of exercise, like planks, into your daily routine is crucial for maintaining a reasonable calorie deficit for weight loss. He explains, "The plank, if utilized correctly, is a full-body exercise. Its primary muscle is the core (glutes, hips, lower back, and abdominals). The secondary muscles are the quadriceps, arms, shoulders, [and] upper back muscles such as lats, rhomboids, etc. Beginners should start planking at least three sets, 10-45 seconds hold and rest the same amount of time they lasted on their plank." Not only will you strengthen your core and avoid injuries with a plank—but you'll burn plenty of calories while you're at it. It's a win-win!
Sabat also recommends, focusing on "exercises that specifically target the abdominal muscles, such as planks, crunches, Russian twists, and leg raises." These exercises can help strengthen and tone your core. Plus, building muscle can boost your metabolism and contribute to a toned appearance. "A combination of cardiovascular exercises, strength training, and core-focused workouts can help tone and strengthen your abdominal muscles," she continues.
Similarly, Sabat and Pedemonte recommend participating in cardiovascular exercises. Sabat says to "engage in activities like jogging, swimming, cycling, or brisk walking to burn calories and reduce overall body fat," and "incorporate exercises that target multiple muscle groups, such as squats, lunges, deadlifts, and push-ups."
Pedemonte notes that walking is an easy cardiovascular exercise to start with if you're a beginner. Walking, he explains, is a consistent workout that helps fat cells create energy for your body to consume, which will assist with weight loss. Plus, walking is a great, simple way to lower your blood sugar after a meal.
3. Staying Hydrated
Just like a nutritious healthy diet, it's crucial that you drink enough water every day for faster weight loss. Pedemonte explains that the easiest way to lose weight is by prioritizing water consumption over every other beverage. Not only will you be hydrated, but you'll save on empty calories and added sugar, so you can consume most of your energy from food instead.
But how much water do you need to drink every day for weight loss? Google will tell you that 8 cups of water a day is ideal to keep you well hydrated. However, according to Wong, this isn't always the case. She advises, "The amount of water one person needs fluctuates from person to person and can depend on things like age, activity level, the climate they live in, medical conditions, and more. To make sure you’re getting enough fluids, check the color of your urine—it should be clear or pale yellow." Also, remember that other foods and beverages can be included in your fluid intake—"coffee, tea, milk, and milk alternatives...even foods like watermelon and cucumber," Wong says.
The Bottom Line
So, shedding abdominal fat doesn't have to be an insurmountable process full of next-to-impossible exercises you hate and harmful celebrity dieting fads. Experts agree that the easiest way to lose weight is to make small lifestyle changes like consuming a nutritious diet full of whole grains, lean proteins, and healthy fats. It's also essential to stay hydrated and consistently exercise to achieve the results you want without all the guesswork or trial and error.
