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How to Get Rid of Fat on the Mid Section Fast

The idea that you can lose fat from a particular part of the body (a technique called Spot Reduction) is a myth. However, by following the steps below you can lose weight from your whole body while building structure in your abdomen.

With proper nutrition, you can get rid of fat from your whole body, which will include your gut. You can also do exercises that will specifically affect the muscles of your abdomen, which will make your gut appear trimmer.

The idea that you can lose fat from a particular part of the body (a technique called 'Spot Reduction') is a myth. However, by following the steps below you can lose weight from your whole body while building structure in your abdomen.

Things You'll Need

  • Floor mat
  • Journal
  • Measuring tape
  • Bathroom scale
  • Calorie calculating resources
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Instructions

  1. Get Regular Cardio Exercise

    • 1

      Get a 20- to 30-minute cardiovascular workout three days per week.

    • 2

      Aim for moderate exertion while working out. This means you've broken a sweat but you're not breathing too hard for normal conversation.

    • 3

      Start small. A 20-minute walk around the block still burns more calories than 20 minutes of watching television.

    • 4

      Work out with a buddy if possible. This helps keep you motivated and provides for safety in an emergency.

    • 5

      Record your workouts in your journal.

    Work out Your Abs

    • 6

      Choose a 10- to 20-minute abdominal workout from a book, video or coach.

    • 7

      Do that workout three days a week, on the days you're not doing cardio.

    • 8

      Listen to your body. If you start to feel pain, ease off. If you're very sore the next morning, back down on your next workout.

    • 9

      Record your workouts in your journal.

    See to Your Diet

    • 10

      Use a calorie calculator to determine how many calories you take in each day.

    • 11

      Track your diet, aiming to reduce your caloric intake by 200 to 300 calories per day. This is a reasonable amount for sustainable weight loss.

    • 12

      Aim to maximize the effectiveness of your calories. Avoid sweets and sugars while focusing on fruits, vegetables and sufficient protein.

    • 13

      Allow yourself one day off per week. On that day, don't go crazy but do allow yourself a sweet treat and/or larger meal than usual.

    • 14

      Record your calorie totals in your journal, leaving out your one day off. What happens on free-eating day stays on free-eating day.

    Track Your Progress

    • 15

      Check your weight on the bathroom scale in the morning of your day off.

    • 16

      Record your weight in your journal.

    • 17

      Use the tape measure to check your waistline.

    • 18

      Record your waist measurement in your journal.

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