How to Lose Weight and Keep Your Stomach From Turning to Flab

There are many fad diets that claim to help you lose weight rapidly, but these are neither healthy nor sustainable. Starving yourself should never be an option when trying to lose weight. Your metabolism slows right down and the body tries to store as fat what little nutrients it gets to combat the starvation.

Contrary to popular belief, it is not possible for muscle, or any other tissue, to turn into fat. If your stomach becomes flabby, it is a result of an overall increase in body fat.

Instructions

Diet

• 1

  Eat little and often. Consume five to seven smaller meals per day to keep your metabolism high and your hunger at bay.

• 2

  Increase your intake of fruits and vegetables. Low in calories and fat, fruits and vegetables offer a large amount of vitamins and minerals, which are required for healthy bodily function. In addition, the high fiber content will help regulate insulin response and promote healthy digestive function.

  As a rule, try to fill half your plate with vegetables at each meal, with as much variety as possible each day.

• 3

  Remove any simple sugars or refined carbohydrates from your diet. This means cutting out all processed foods, candy, cakes, biscuits, jams, syrups and pre-prepared meals and sauces.

  Consume complex carbohydrates to provide your body with a sustainable source of energy. Brown rice, whole-grain breads and cereals and oats are all examples of complex carbohydrates.

• 4

  Eat two portions of oily fish each week. Mackerel, trout, salmon and sardines all contain essential fatty acids, also known as "good fats." These acids help break down fat into a form that is easier to flush out of the body.

  Nuts and seeds are also good sources of essential fatty acids, but limit your portion size to one small handful as they are high in calories and fat.

• 5

  Drink plenty of water throughout the day to help flush away sodium and fats stored in the body.

Exercise

• 6

  Perform cardiovascular exercise for at least 30 minutes each day and a minimum of three times per week, as recommended by the U.S. Department of Health. Your exercise should be at the suitable intensity to be sweat inducing, yet possible to continue for a minimum of 30 minutes. Cycling, jogging and swimming are all examples of effective cardiovascular exercise that will help you reach your weight-loss goals.

• 7

  Create a resistance-training program. Training with weights helps increase bone density, burns calories, increases metabolism during the recovery phase and improves overall body composition and well-being.

  It is essential to execute the correct technique, and within the capabilities of your body, when resistance training. Invest in a session with a personal trainer or fitness professional to help get you started.

• 8

  Perform core-strengthening exercises to promote better posture and a stronger overall physique. Conditioned inner abdominals result in the appearance of a "sucked-in" stomach. Incorporate core exercises into your workout routine, and your mid-section will appear flatter in no time.