The 10 Best Ways to Lose Weight in the Torso Area

The 10 Best Ways to Lose Weight in the Torso Area

Hours of crunches are unnecessary to attain a beautifully trim midsection. Aside from plastic surgery, spot-reduction is impossible. You can, however, lose fat over your entire body leading to a reduced fat percentage in the torso area. Don't stress; cortisol will increase belly fat. Ensure that you're getting about eight hours sleep each night. Balance bad stress with good stress. Try yoga, meditation and ensure you're not overtraining or under eating.

Lift Weights
Weightlifting increases metabolism by building muscle. As a result, you will have an easier time losing fat. Heavy compound lifts hit more muscle groups providing more return on investment for your time and sweat. Perform the squat, deadlift, glute bridge, shoulder press, bench press and chinups. Begin by performing each exercise with body weight only and gradually add weights, increasing the weight by 5 to 10 pounds as the sessions become easier.

Increase Protein Intake
Protein has the highest thermogenic effect of any other macronutrient. Thermogenesis increases body heat, resulting in a higher metabolism, making fat loss more efficient. Aim to get at least 0.8 gram protein per pound of body weight. If you are weightlifting, 1 gram of protein per pound of body weight is necessary for recovery. If you lift heavy and frequently, slightly more -- up to 1.2 grams of protein per pound of body weight -- may be beneficial.

Eat Carbohydrates Pre- and Post-Workout
Eating dense carbs one to two hours before weightlifting will increase your performance by infusing free-flowing glycogen into your bloodstream to be used to fuel your workout. Eating dense carbs post-weightlifting will result in a greater likelihood of those calories being stored in your muscles rather than fat cells. Shoot for healthier, starchy carbs like sweet potatoes, beans and brown rice to provide your body with plenty of fiber and necessary micronutrients.

Eat Fibrous Vegetables
Fibrous vegetables will provide you with satiety, which in turn will result in your eating fewer calories throughout the day. Fibrous vegetables are necessary to build muscle, as they help your body to better absorb macronutrients. Make friends with fibrous veggies like spinach, kale, broccoli and asparagus.

Focus on the Gluteus Maximus
Since the gluteus maximus is the largest muscle in your body, you will burn large amounts of fat by lifting heavy weights while you work this muscle. Start with the glute bridge. Lie on your back with your feet and upper body flat on the floor and your knees bent. Push through your heels and lift your butt and lower back, squeezing your buttocks on the way up. Release in a controlled manner back to the starting position.

Perform Deadlifts
If you want a slimmer, tighter torso, perform the deadlift, which works your back muscles, quads, hamstrings and glutes. Perform deadlifts only once per week, as this exercise is taxing to your central nervous system. With a barbell in front of you, stand in the middle with your feet facing forward hip-width apart, bend down and grasp the bar. Exhale as you stand, pushing your hips into the bar. Return the bar in a controlled manner.

Decrease Calories Slowly
Fat loss comes down to one thing: calories. You must either decrease calories, increase energy expenditure through exercise or do both. This isn't about extremes; it's about making small, sustainable changes in your diet and nutrient timing. To avoid metabolic damage, ensure that you are not decreasing your calories drastically. Calorie reduction should never come from protein but instead from dense carbohydrates and fat. Start with a 10-percent decrease in your current daily calorie intake.

Steady State and HIIT
Steady-state cardio involves doing about 45 minutes of cardiovascular training at a steady state. HIIT -- high intensity interval training -- is 10 to 30 minutes of intense intervals followed by lower-intensity activity. An example of HIIT is 50 seconds of sprinting followed by 30 seconds jogging. Combine both forms throughout the week to keep your body from becoming efficient at one or the other, thus creating a more challenging, increased calorie-burning potential. Slowly work your way up to three sessions per week.

Enjoy Occasional Indulgences
Be prepared to not be perfect 100 percent of the time. Birthdays, holidays and date nights often involve brownies, cookies and candy. Consider expected or unexpected indulgences as part of your total diet for that day. If you know you will be having cake at a birthday party tonight, cut back on dense carbohydrates throughout the day. If possible, try to plan indulgences around your workout so they are more likely to shuttle into your muscles as glycogen.

Consistency and Compliance
Consistency and compliance are key when it comes to fat loss. Start with one or two suggestions and add in one to two each week. Small steps are necessary to ensure sustainability and compliance. To review suggested exercise instructions and form to avoid injury, visit the Ace Fitness exercise library. Talk with your doctor before beginning any exercise or diet program.