The 3 Rules to Follow for a Toned Midsection — and 4 Ab Exercises to Try

There are tons of reasons fat accumulates around our midsections — poor diet, too much alcohol, not enough exercise, chronic stress, pregnancy — but really only one way to lose it: a combination of proper nutrition and a balanced workout routine.

While you can't specifically target and eliminate belly fat, a few tweaks to your eating and exercise habits will help you drop body fat all over, eventually resulting in a tighter, trimmer midsection. Learn more about the type of belly fat you're dealing with (yes, there's more than one) and how you can start to whittle your waistline.

The fat in your midsection is actually composed of two types. Subcutaneous fat is the visible layer close to the surface of your skin (the so-called "pinch an inch" type), while visceral fat lies deeper inside your abdomen, surrounding your organs, according to the Mayo Clinic.

Although subcutaneous fat is the type people often focus on trying to get rid of, it's not quite as concerning as visceral fat. That's because visceral fat has been linked with chronic health conditions like heart disease, type 2 diabetes, high blood pressure and abnormal cholesterol, per the Mayo Clinic.

In addition to excess fat, you may also notice some loose stomach skin, especially if you've already lost some belly fat. But you probably don't need to stress ‌too‌ much about it, because usually, this skin will retract as you continue to lose weight. (Though in some cases, particularly if you've lost a lot of weight or lost it in a short amount of time, the extra skin may need to be surgically removed.)

However, losing the belly fat is probably the most challenging part of the process. But if you follow these guidelines and stay consistent (and patient), you'll begin to see the results you want.

The number one rule of fat loss is creating a calorie deficit, meaning you burn more calories than you consume, according to the Mayo Clinic. Creating a realistic and sustainable deficit, though, requires first establishing how many calories you need eat each day to maintain your current weight.

You can estimate this value by tracking your food intake for a few days. Assuming you don't gain or lose weight, this number is your baseline. Your other option is to calculate the number of calories you need with a calorie-tracking app like MyPlate.

From there, you can safely cut between 500 to 1,000 calories each day to create your deficit. Although you may feel inclined to trim more, remember that a slower weight loss (one to two pounds per week) will help you maintain your weight in the long run, according to the Mayo Clinic. Plus, taking it slowly will help you stick with healthy habits (more on that below).

In addition to the number of calories you consume, the type of foods you eat each day can make your weight-loss efforts more effective (not to mention, improving your overall health). For starters, minimizing the amount of highly processed foods you eat is an easy way to reduce your caloric intake and improve the nutrient value of your diet. Chips, sodas, cookies and other processed snacks are usually high in calories but low in nutritional benefits.

Instead, focus on filling your meals with plenty of fiber-dense vegetables. Fiber — the real weight-loss MVP — is a type of carbohydrate that helps control your blood sugar levels, ultimately helping you feel full for longer, according to the Academy of Nutrition and Dietetics.

In addition to fruits and vegetables, whole grains are also a good source of fiber and antioxidants, including B vitamins, vitamin E, magnesium and iron, according to the Whole Grains Council.

Prioritizing lean protein sources is another way to reduce your overall calories, while getting the nutrients you need to feel healthy and strong. Low-fat dairy, poultry and lean cuts of beef are all great options, per Harvard Health Publishing. (Lentils, beans, pease and some soy products if you're a vegetarian.)

Now for the other side of the equation: calories burned. Doing more physical activity is a great way to increase your total calorie expenditure. Aim for at least 150 minutes of moderate aerobic activity (walking, hiking, swimming) or 75 minutes of intense activity (running, HIIT, cycling) each week, according to the Physical Activity Guidelines for Americans.

And adding strength training helps improve your body composition (ratio of fat to muscle), according to Carolina Araujo, certified personal trainer.

Building muscle mass boosts your metabolism (the rate at which your body burns calories doing day-to-day activities), according to Harvard Health Publishing, so by introducing weight training, you can start to burn more calories each day.

Although you cant spot-reduce fat, you can strengthen specific areas of your body to improve the overall look and function of your midsection. Incorporating some more core-focused exercises into your strength-training routine is a great way to sculpt your abs. Araujo recommends giving these moves a try: