How to Get Rid of a Fat Pouch for Women

Getting rid of belly fat or a fat pouch can be challenging for women. And since spot-reducing isn't possible, you'll have to undergo an overall body-fat reduction program. Women who want six-pack abs have to lower their body-fat percentage to under 20 percent. Lowering body fat comes through a combination of exercise and a strict diet.

Instructions

Exercise

• 1

  Aim to lose between 500 to 1,000 calories per day through aerobic exercise. Begin with brisk walking and work your way up to jogging, cycling or rowing. The more intense the exercise, the more calories you burn. Burning 3,500 calories per week is the equivalent of burning 1 lb. of body fat.

• 2

  Incorporate weight training exercises into your workout. Muscle is more metabolically active than fat, so the more muscle you build, the more calories you will burn throughout the day, even when you are resting.

• 3

  Do abdominal exercises in moderation. The American Council on Exercise recommends leaving 48 hours between ab workouts to allow your muscles to recover and grow. Be aware that no matter how many ab exercises you perform, you will not be able to see your ab muscles until you lower your body fat.

• 4

  Add physical activity throughout your day. Walking rather than driving whenever you can and taking the stairs rather than the elevator can add a significant amount of fat loss over time.

• 5

  Rest between workouts and get at least seven hours of sleep every night. Lack of sleep is associated with weight gain.

• 6

  Reduce the amount of calories you're eating by 500 calories per day. At this rate, you will lose 1 lb. of body fat per week. If you do this in addition to burning 500 calories through exercise you will be able to lose 2 lbs. of fat per week.

• 7

  Begin every morning with breakfast. Nutritionists at the Mayo Clinic note that people who do not eat breakfast tend to overeat throughout the day. They also state that skipping breakfast increases your risk of obesity.

• 8

  Cut down on "empty calories" or foods that do not offer any nutritional value. This includes sugary desserts and high-fat junk food. Replace these foods with fruits, vegetables and other nutritious snacks.

• 9

  Avoid drinks high in calories including sodas, sweetened coffee and alcoholic beverages. A cup of specialty coffee with whipped topping can be as high as 710 calories. Drinking one of these coffees per day will lead to a pound of fat in just five days.

• 10

  Keep a food journal. People who track everything they eat lose more weight than those who don't. Researchers at Cornell University also found that people underestimate the calories they eat by 38 percent Writing down what you eat will help you stay within your daily caloric goals.