With month-by-month diet and exercise tips that will help you eliminate hard-to-reach belly fat, you’ll get a sculpted, sexy midsection and learn an arsenal of healthy weight loss habit.
Month 1
Change Your Hunger PatternsRemember when you ate the rest of the holiday cookies after a big, rich meal, and still felt hungry the next day? That's because prolonged periods of overeating—hello, like the holidays!—make your stomach's network of stretch receptors (the ones that send messages to your brain that you're full) less sensitive. Short-circuit your post-holiday appetite by eating healthy portions of low-calorie, high-fiber foods like fruits, vegetables, and whole grains. They'll keep those receptors satisfied without directing you toward the leftover pies.
Start Your Day with Grapefruit
Stock up on this tart pink fruit as it begins its peak season. The acidity in grapefruit slows digestion, so you'll feel fuller, longer. And just half a grapefruit packs 64% of your recommended daily vitamin C intake. Look for ones that feel heavy for their size with a fine-grained skin.
Take Your Gossip Session on a Walk
Instead of catching up with friends over food and drinks, suggest a reunion on the move—you're likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of the January gym specials together. You'll motivate everyone to get moving while you grow even closer.
Deflate Your Muffin Top with the Roll-up
Hold a resistance band taut between hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week.
Month 2
Slurp Your Way to a Slim Belly!
Researchers at Pennsylvania State University found that eating a bowl of low-calorie soup before lunch or dinner can cut your calorie intake by 20% for that meal. Warm up and trim down your belly with these 4-Ingredient Low-Calorie Soups.
Make Time for Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.
Eat Dark Chocolate
Make sure your sweetheart gets you something dark this Valentine’s Day. Dark chocolate is packed with MUFAs—or monounsaturated fatty acids—that help your body burn belly fat. Dark chocolate is also filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Try a chocolate with 70% or more cocoa.
Try Out Spidey Moves
Eliminate spillover spots with the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.
Researchers at Pennsylvania State University found that eating a bowl of low-calorie soup before lunch or dinner can cut your calorie intake by 20% for that meal. Warm up and trim down your belly with these 4-Ingredient Low-Calorie Soups.
Make Time for Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.
Eat Dark Chocolate
Make sure your sweetheart gets you something dark this Valentine’s Day. Dark chocolate is packed with MUFAs—or monounsaturated fatty acids—that help your body burn belly fat. Dark chocolate is also filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Try a chocolate with 70% or more cocoa.
Try Out Spidey Moves
Eliminate spillover spots with the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.
Month 3
Fight Fat with Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.
Be Pushy at Restaurants
Saying, “I’ll go last” when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman’s eating habits than an obese woman’s. So when you’re out for girl’s night, order first. You’ll keep yourself, and maybe even a friend or two, on track to a flatter tummy.
Try This Tummy-Tightening Move
Do the Windshield Wiper. Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.
Clean Your House
One more reason to start your spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.
Be Pushy at Restaurants
Saying, “I’ll go last” when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman’s eating habits than an obese woman’s. So when you’re out for girl’s night, order first. You’ll keep yourself, and maybe even a friend or two, on track to a flatter tummy.
Try This Tummy-Tightening Move
Do the Windshield Wiper. Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.
Clean Your House
One more reason to start your spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.
Month 4
Eat More EggsPut those dyed eggs to use! Eating eggs is a low-cost way to incorporate belly fat-fighting protein into your diet. Studies show those who ate two eggs for breakfast lost 65% more weight than those who opted for a carby bagel, so start your day with a MUFA-packed scramble or take a hard boiled egg for a slimming midday snack.
Tend To Your Garden
A good reason to pull out those weeds: The bending, lifting, digging, and pulling you do while gardening forces you to engage, contract, and twist your abdominals, all elements of a really good ab workout.
Cut Back on the Pretzels
Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight. Check out these 5 Low Sodium Recipes.
Fry Fat with the Boat Move
Target your deepest ab muscles with The Boat: Lie face up on a mat with arms straight up over chest. Lift your upper body off the ground by rolling through the spine. At the same time, raise your legs so that you’re balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs. That’s 1 rep. Do 5 reps per set, resting 30 to 60 seconds between sets.
Month 5
Whirl Your Way Slim
Get outside and grab a Hula-Hoop. Turns out this 50’s playground fad is a fabulous waist slimmer—just ask Hula-Hooper Michelle Obama! Here’s how: Move only your midsection, keeping upper and lower body stable and rocking hips from side to side or front to back, not in a circle. The longer and more often you do it, the better the results.
Practice Perfect Posture
Heeding Mom's advice can make you look 5 pounds thinner (and your abs flatter) instantly. To straighten up, imagine a string tugging you from the top of your head toward the ceiling.
Add This Green Fruit to Your Diet
Just half an avocado contains 10 grams of MUFAs, which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in ¼ cup servings to ward off belly fat without overdoing it.
Play Catch
Get into a crunch position—lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.
Skip Your Daily Soda Habit
Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for Sassy Water, a Flat Belly Diet staple beverage.
Get outside and grab a Hula-Hoop. Turns out this 50’s playground fad is a fabulous waist slimmer—just ask Hula-Hooper Michelle Obama! Here’s how: Move only your midsection, keeping upper and lower body stable and rocking hips from side to side or front to back, not in a circle. The longer and more often you do it, the better the results.
Practice Perfect Posture
Heeding Mom's advice can make you look 5 pounds thinner (and your abs flatter) instantly. To straighten up, imagine a string tugging you from the top of your head toward the ceiling.
Add This Green Fruit to Your Diet
Just half an avocado contains 10 grams of MUFAs, which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in ¼ cup servings to ward off belly fat without overdoing it.
Play Catch
Get into a crunch position—lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.
Skip Your Daily Soda Habit
Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for Sassy Water, a Flat Belly Diet staple beverage.
Month 6
Drink Moo Juice
Salute National Dairy Month with a glass of milk: Increasing your dairy intake in combination with exercise will help you lose more abdominal fat, according to a study by McMaster University in Canada.
Work Your Entire Core
Lie on the floor, face down, and support your upper body on your elbows, forearms, and hands. Slowly lift the rest of your body off the floor until you're on your toes. Keeping your body straight, hold for as long as is comfortable, then slowly lower and relax. Repeat as many times as possible until fatigued.
Get on the Wagon
That glass of wine with every meal may be part of the reason your jeans are too tight. Alcohol intake is known to raise cortisol levels, sending fat straight to your belly.
Take Your Workout Under Water
Swimming is a great form of belly-fat-busting aerobic exercise. Try the freestyle stroke—the natural twisting cinches your waist while frequent breathing makes your abdominal muscles work even harder.
Salute National Dairy Month with a glass of milk: Increasing your dairy intake in combination with exercise will help you lose more abdominal fat, according to a study by McMaster University in Canada.
Work Your Entire Core
Lie on the floor, face down, and support your upper body on your elbows, forearms, and hands. Slowly lift the rest of your body off the floor until you're on your toes. Keeping your body straight, hold for as long as is comfortable, then slowly lower and relax. Repeat as many times as possible until fatigued.
Get on the Wagon
That glass of wine with every meal may be part of the reason your jeans are too tight. Alcohol intake is known to raise cortisol levels, sending fat straight to your belly.
Take Your Workout Under Water
Swimming is a great form of belly-fat-busting aerobic exercise. Try the freestyle stroke—the natural twisting cinches your waist while frequent breathing makes your abdominal muscles work even harder.
Month 7
Paddle Off Your Belly Pooch
Kayaking is an exhilarating, ab-crunching workout. Constant paddling requires lots of twisting and tightness from your abs for long periods of time.
Do This Side-Cinching Move
Lie on your left side, supporting your upper body on your left elbow, forearm, and hand. Your elbow should be directly under your shoulder. Slowly lift the rest of your body off the floor, so all that's touching is your forearm and feet. (Use the other arm to balance. For an advanced move, hold that arm straight up in the air.) Hold as long as is comfortable or until you can no longer maintain good form. Then slowly lower and relax. Repeat on the other side, alternating until fatigued.
Eat This Flat Belly Food: Sunflower Seeds
Sunflower seeds are packed with tons of MUFAs and B vitamins, which play an important role in protecting against inflammation. Sprinkle two tablespoons on top of your refreshing summer salad.
Aim for the Green
Swinging a golf club stretches and strengthens your obliques. For an added aerobic workout, skip the golf cart.
Cool Off with a Flat Belly Diet Smoothie
Smoothies are not only packed with antioxidants but can also be rich in MUFAs. Adding a nut butter and flaxseed oil to fruit and yogurt boosts your intake of healthy fats while imparting a rich, nutty flavor. Enjoy a slimming sip as a snack or on-the-go breakfast.
Kayaking is an exhilarating, ab-crunching workout. Constant paddling requires lots of twisting and tightness from your abs for long periods of time.
Do This Side-Cinching Move
Lie on your left side, supporting your upper body on your left elbow, forearm, and hand. Your elbow should be directly under your shoulder. Slowly lift the rest of your body off the floor, so all that's touching is your forearm and feet. (Use the other arm to balance. For an advanced move, hold that arm straight up in the air.) Hold as long as is comfortable or until you can no longer maintain good form. Then slowly lower and relax. Repeat on the other side, alternating until fatigued.
Eat This Flat Belly Food: Sunflower Seeds
Sunflower seeds are packed with tons of MUFAs and B vitamins, which play an important role in protecting against inflammation. Sprinkle two tablespoons on top of your refreshing summer salad.
Aim for the Green
Swinging a golf club stretches and strengthens your obliques. For an added aerobic workout, skip the golf cart.
Cool Off with a Flat Belly Diet Smoothie
Smoothies are not only packed with antioxidants but can also be rich in MUFAs. Adding a nut butter and flaxseed oil to fruit and yogurt boosts your intake of healthy fats while imparting a rich, nutty flavor. Enjoy a slimming sip as a snack or on-the-go breakfast.
Month 8
Get on the Ball
The ultimate piece of belly-flab-busting equipment is a $30 stability ball. Researchers at California State University, Sacramento, found that stability ball exercises engaged twice as many muscle fibers as traditional crunches or yoga/Pilates-inspired workouts. Lie face up with calves resting on ball, arms at sides. Press legs into ball, squeezing it between calves and thighs. Contract abs and lift hips 3 to 6 inches off floor and pull knees toward chest. Hold for 1 second, then lower.
Sculpt Your Core While You Walk
As you go about your day, imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon this easy ab-engaging move will become like second nature.
Take Advantage of the Fresh Seafood
Salmon and other fatty fish are rich in the same omega-3 fatty acids as many belly- fat-busting foods. Try poaching your fish for a low-calorie way to enjoy this lean protein.
Guzzle More H20
Forget water weight: Drinking lots of water helps flush bloat that you might be holding onto in the heat.
The ultimate piece of belly-flab-busting equipment is a $30 stability ball. Researchers at California State University, Sacramento, found that stability ball exercises engaged twice as many muscle fibers as traditional crunches or yoga/Pilates-inspired workouts. Lie face up with calves resting on ball, arms at sides. Press legs into ball, squeezing it between calves and thighs. Contract abs and lift hips 3 to 6 inches off floor and pull knees toward chest. Hold for 1 second, then lower.
Sculpt Your Core While You Walk
As you go about your day, imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon this easy ab-engaging move will become like second nature.
Take Advantage of the Fresh Seafood
Salmon and other fatty fish are rich in the same omega-3 fatty acids as many belly- fat-busting foods. Try poaching your fish for a low-calorie way to enjoy this lean protein.
Guzzle More H20
Forget water weight: Drinking lots of water helps flush bloat that you might be holding onto in the heat.
Month 9
Stand Tall While Pumping Iron
Stand as much as possible when doing weight-lifting exercises. That way your abs will naturally help to balance and stabilize your body. To add an extra flat belly boost to your weight routine, concentrate on keeping your abs tight and maintaining good posture while you lift, but without holding your breath.
Sleep Away Your Belly Fat
Research from the University of Chicago shows that those who sleep 7 hours or more a night lose twice as much fat and are less hungry than those who get less than 7 hours of shut-eye.
Tone Up with Tennis
A few sets of backhands and forehands in the cool fall weather, and you'll feel your abs getting tighter after just a few sets. You’ll strengthen your obliques with every stroke.
Stock Up on Walnuts
Full of MUFAs and omega-3 fatty acids, this nut attacks belly fat and keeps you satisfied. Try this easy snack: Mix 1/2 cup (4 ounces) canned pineapple into 1/2 cup cottage cheese. Sprinkle with 2 tablespoons of walnuts for only 325 calories.
Stand as much as possible when doing weight-lifting exercises. That way your abs will naturally help to balance and stabilize your body. To add an extra flat belly boost to your weight routine, concentrate on keeping your abs tight and maintaining good posture while you lift, but without holding your breath.
Sleep Away Your Belly Fat
Research from the University of Chicago shows that those who sleep 7 hours or more a night lose twice as much fat and are less hungry than those who get less than 7 hours of shut-eye.
Tone Up with Tennis
A few sets of backhands and forehands in the cool fall weather, and you'll feel your abs getting tighter after just a few sets. You’ll strengthen your obliques with every stroke.
Stock Up on Walnuts
Full of MUFAs and omega-3 fatty acids, this nut attacks belly fat and keeps you satisfied. Try this easy snack: Mix 1/2 cup (4 ounces) canned pineapple into 1/2 cup cottage cheese. Sprinkle with 2 tablespoons of walnuts for only 325 calories.
Month 10
Sweep Away FatGrab a rake or broom and turn those pesky fallen leaves into a workout. The back-and-forth motion of sweeping or raking is a great ab toner. And don't forget the dustpan: Exhaling while bending over makes your abs work even harder.
Munch Macadamia Nuts
These nuts contain a fat-fighting combination of MUFAs and fiber, a double-whammy to your belly fat. Use them as breading for a comforting fall meal: Crush 2 tablespoons macadamia nuts. Dip one 3-ounce portion of chicken breast or 4-ounce piece of fish in low-fat milk, then press nuts to adhere. Bake at 350 degrees for 10-20 minutes or until done.
Strengthen Your Back for a Sleeker Core
To stand tall and protect your abdominals, you need to strengthen the muscles that support your spine. Lie on your stomach with a rolled towel under your forehead. Clasp your hands behind your waist and slowly lift your head and shoulders off the floor, pinching the shoulder blades together. Only go as far as comfortable. Hold, then release.
Spread Yourself Thin
Try spreading olive tapenade—rich in MUFAs—on your next sandwich for a boost of belly-fat-fighting power.
Month 11
Ditch the Cancer SticksSmokers tend to carry more abdominal fat, since the unhealthy activity is usually accompanied by other bad belly habits, like alcohol intake and poor diet choices, according to a study.
Keep Peanut Butter on Your Diet
One serving of peanut butter has 2 g of fiber and 8 g of protein, on top of belly-busting MUFAs. Try this easy recipe to add a flat belly punch to dinner: Toss a half-cup of whole grain noodles with 3 ounces cooked shrimp, minced scallions, and 1/4 cup sliced red bell pepper. Dress with a mixture of 2 tablespoons peanut butter, 2 tablespoons warm water, and a pinch of crushed red pepper flakes.
Punch Your Way to a Flat Stomach
Take your workout indoors with boxing. Aerobic kickboxing is more than just a great belly-fat-burning, cardio workout. All those arm thrusts and high kicks firm abs, too.
Sculpt While You Sit
While you’re driving, sitting, or just waiting at the doctor’s office, imagine there’s gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back. Keep shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in.
Month 12
Breathe Away Stress
Try to keep stress at bay as much as possible this month—stress increases levels of cortisol, a hormone that sends fat to your midsection. To keep levels low, try this 5- to 10-minute stress reducer: Take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word "one" to yourself as you exhale. (If you get distracted, just bring your focus back to the word "one.") Practice this for 5 to 10 minutes once or twice a day.
Enlist Gravity to Tone Your Tummy
Using a captain’s chair at the gym to do hanging leg lifts is one of the best exercises for your midsection. To do it: Support yourself on this piece of equipment with your forearms, legs hanging straight. Using your midsection muscles, slowly pull your knees up toward your chest and then lower. Keep your back against the seat, and don't swing your legs. For a more advanced move, keep your legs straight as you lift them.
Start Your Day Right with This Hearty Breakfast
Drizzle one toasted whole wheat English muffin with 1 tablespoon infused olive oil (MUFA). Fill the muffin with one large poached egg, 1 slice reduced-fat Swiss cheese, and half of a medium vine-ripened tomato, sliced.
Try the No-Hands Reverse Crunch
Instead of keeping arms at sides, where they can help abs, anchor them overhead to activate more belly muscles. Lie face up with arms overhead and hands grasping a heavy piece of furniture or railing. Raise feet into the air with legs bent. Contract abs, press back into floor, and lift hips off floor. Exhale as you lift; inhale as you lower.
Try to keep stress at bay as much as possible this month—stress increases levels of cortisol, a hormone that sends fat to your midsection. To keep levels low, try this 5- to 10-minute stress reducer: Take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word "one" to yourself as you exhale. (If you get distracted, just bring your focus back to the word "one.") Practice this for 5 to 10 minutes once or twice a day.
Enlist Gravity to Tone Your Tummy
Using a captain’s chair at the gym to do hanging leg lifts is one of the best exercises for your midsection. To do it: Support yourself on this piece of equipment with your forearms, legs hanging straight. Using your midsection muscles, slowly pull your knees up toward your chest and then lower. Keep your back against the seat, and don't swing your legs. For a more advanced move, keep your legs straight as you lift them.
Start Your Day Right with This Hearty Breakfast
Drizzle one toasted whole wheat English muffin with 1 tablespoon infused olive oil (MUFA). Fill the muffin with one large poached egg, 1 slice reduced-fat Swiss cheese, and half of a medium vine-ripened tomato, sliced.
Try the No-Hands Reverse Crunch
Instead of keeping arms at sides, where they can help abs, anchor them overhead to activate more belly muscles. Lie face up with arms overhead and hands grasping a heavy piece of furniture or railing. Raise feet into the air with legs bent. Contract abs, press back into floor, and lift hips off floor. Exhale as you lift; inhale as you lower.
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