How to Lose Pounds & Get a Six Pack

Losing weight is a daunting task for most people, especially if you have more than 50 pounds to lose. As the pounds decrease and confidence increases, you want that toned muscular look and six-pack abs. Weight loss and a six pack also reduces health problems and provides back support. Infomercials advertising exercise products would have you believe that you only need to use their products to achieve a healthy weight and a six pack. Though many of these exercise programs provide aerobic and toning benefits, you need a comprehensive program that includes both diet and exercise to get results.

Things You'll Need

• Tape measure
• Scale

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Instructions

• 1

  Reduce your caloric intake. Depending on your weight-loss goals, you need to calculate the amount of calories you need to consume in a day. You don't want to reduce your calories to 1,000, though, because your body will go into starvation mode and your metabolism with decrease. The American Heart Association says that a moderately active female needs about 2,000 calories to maintain a healthy weight. To get an accurate calculation of the amount of calories you need, talk to a dietitian about your weight-loss goals.

• 2

  Eat abdominal friendly foods. You won't build six-pack abdominals eating high fat and high sugar foods, even if you are reducing calories. Stick with foods such as spinach and leafy green vegetables, beans and legumes, fruits, nuts and lean proteins. Protein helps you stay full, keeps your metabolism in check and builds muscle, which helps tone the abdominal region. The Centers for Disease Control and Prevention says that women should consume about 46 grams of protein and men need about 56 grams. Eat complex carbohydrates like whole grains.

• 3

  Do cardiovascular exercise at least five times a week. Cardiovascular activities help the body by strengthening muscle mass, building stronger bones and hastening weight loss. Pick activities that burn calories and engage the abdominal muscles, such as elliptical machines, kickboxing, dancing and swimming. Try different activities to find ones you enjoy. Change your routine to trick the muscles and drink water before, during and after your routine to keep the body hydrated.

• 4

  Perform core exercises at least twice a week. Crunches only work one section of the abdominals. To get a six pack, you have to work your entire core, which includes the upper and lower abdominals, the oblique muscles and the lower back. Pilates exercises work all of these muscles. You can take mat or Pilates machine classes. These classes cost as much as $100, but Pilates DVDs provide the same workout at home. Use exercise balls when doing crunches to support the back and work on your balance. Remember to tighten the abdominals when doing any abdominal workout.

• 5

  Strengthen other muscles of the body at least three times a week. Not only do you want a six pack when you lose weight, you want all of your other muscles to look toned. In addition to improving your looks, strong muscles increase metabolic rate and help you burn fat. Toning your upper body actually makes your waist look smaller. You don't need heavy weights or expensive weight machines. Hand weights and resistance bands strengthen your body. Beginners can use their own body weight or start with 2- to 5-lb hand weights.