A flat belly is more of a challenge for some people than others due to genetics, current weight, and motivation to diet and exercise. The amount of time it takes to lose weight safely -- and get rid of your belly bulge -- depends a lot on your current weight.
It is true that some people have a harder time than others obtaining a perfectly flat belly -- some people store more fat in their stomach than others; this is do to genetics more than anything else. Cardio is an important aspect of weight loss; you need to be active to lose belly fat in the quickest possible time frame. Crunches are an important ab-strengthening tool that should be done three or four times per week minimum. A plank is a move often seen in yoga or Pilates; it has great benefits for your belly and core muscles. When you begin a diet and exercise program you can plan to lose a maximum of one to two pounds of weight per week. It is impossible to spot-reduce fat from one part of the body, so the best way to lose stomach fat is to eat a healthy diet, perform cardio exercise on a regular basis, and do strength training exercises to tone the stomach muscles.

Choose to eat whole, unprocessed foods including lean proteins, whole grains, fruits and vegetables, low-fat dairy and healthy fats. Perform moderate to vigorous cardio exercise for a minimum 300 minutes per week to lose weight as quickly as possible. Leigh holds a Bachelor of Arts in fashion management from the University of the Incarnate Word and is currently pursuing a Master of Educational Psychology at Southern Illinois University. This does not mean that it is impossible, but you need a diet and exercise regimen that will help you lose weight throughout your body, not just in the belly area.
Losing more weight than this is not healthy, and generally results in gaining back weight after the diet period has ended. You will begin to see results in as little as two months if you work hard and stick to the plan. Eat as many vegetables as you like every day along with smaller portions of fruit, protein, grains, and dairy products. Moderate intensity exercise includes jogging, brisk walking and swimming where you are breathing heavier than normal but can still talk during your workout.

It is impossible to spot reduce fat, but you can tone your abdominal muscles while working to lose weight throughout your body. Speak to a physician before beginning a diet and exercise program to make sure that you have chosen a healthy path. Use small amounts of healthy fats, such as olive and coconut oil, along with spices to make your food taste good. Vigorous exercise involves running, swimming at a fast pace, and aerobics classes where you are breathing heavier than normal and can only talk in short, stilted conversations during your workout. Avoid eating fast food, sugary desserts, processed junk food and soft drinks as much as possible.

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