How to Get Rid of a Bulge

Excess fat on your body can result in unsightly bulges that may affect your self-esteem and self-confidence. Men are prone to store fat in their bellies, while women store fat around their pelvic region. Regardless of where your unwanted fat is located, the remedy to get rid of it remains the same for everyone. You have to take on a whole body approach when exercising and support your efforts with a healthy diet.

Instructions

• 1

  Lose one or two pounds each week. Aim to reduce calories by up to 1,000 per day. Reach this through a combination of exercising and dieting. There are 3,500 calories in one pound of fat. To lose one pound, you have to take in 500 less calories than you burn every day for seven days.

• 2

  Make healthy dietary choices and read product labels to find out about their nutritional content. Avoid simple carbohydrates such as white bread and white rice. Consume complex carbohydrates such as oatmeal and brown rice. Limit saturated fats such as butter and palm oil. Eat unsaturated fats such as olive oil and canola oil. Choose lean protein such as skinless turkey and fish. Avoid fatty meats like some cuts of pork and beef.

• 3

  Get regular cardiovascular exercise to burn calories. Take an aerobics class, go biking, jogging, walking or swimming. Look into group sports to mix up your routine. Perform at least 45 minutes of cardio daily, five days per week.

• 4

  Perform strength training exercises to tone your body. Strength training stimulates and maintains muscle tissue. Perform exercises such as lunges and squats to strengthen and tone your legs. Try triceps dips to get rid of flabby upper arms. Include bent-over rows to eliminate bulges around your upper back and bra line. Include chest presses to work your pectoral muscles.

• 5

  Attack your belly bulge with abdominal exercises such as crunches, reverse crunches and bicycle crunches. Abdominal exercises don't eliminate belly fat, but they do tone the underlying stomach muscles so that once the fat is gone, a toned tummy will emerge. Take a Pilates class to add variety to your abdominal exercise routine. Pilates features many exercises that target your core.

• 6

  Hydrate your body with water. The Clemson University website recommends you drink eight to 12 cups of water daily. Water fills you up, so you may eat less. And drinking enough water also helps your muscles, metabolism and digestive system.

• 7

  Sleep. The National Sleep Foundation recommends between seven and nine hours daily. Some experts say a lack of sleep can lead to food cravings and overeating.