How to Lose Weight in the Core

In order to get rid of the stubborn weight in your core-- your abs, lower back and pelvis -- you need a mixture of cardiovascular exercise, core exercises, yoga and diet. Spot-reducing will not eliminate fat; situps alone will never slim down your core. To lose weight in your core, you need to do perform cardio exercise and eat fewer calories. Add core-strengthening exercises, as well, to improve your posture and definition.

Lose Weight With Cardio

Step 1
Choose a moderate-intensity cardio exercise that you enjoy and do it at least every other day for 30 to 90 minutes. Brisk walking, jogging, aerobics-style classes, cycling and swimming are all considered moderate-intensity activities. Choosing an activity that you enjoy will help keep your motivation strong, which means that you will continue your exercise routine long enough to lose weight in your core.

Step 2
Add circuit training to your weekly routine three or more times, using a group of exercises that focus on your core. Choose five exercise stations, do each for one minute, and then take a one minute rest at the end of the circuit. Repeat until the amount of time you have allotted for circuit training is finished. Thirty minutes is a good place to start. Good exercises for your core include the front plank, the side plank, pushups, jumping rope, the Russian twist with a medicine ball, the kettlebell windmill, and stability ball jackknifes.

Step 3
Take a yoga class or practice yoga at home once or twice per week to further tone your core and establish a focus on healthy weight loss. Yoga movements can help tone your muscles over time, but it will also increase body awareness so you are more mindful of how your lifestyle affect your weight and health. After beginning a yoga practice you will begin to see changes in the way that you treat your body, so exercise and a healthy diet may naturally occur.

Diet Do's

Step 1
Change your current diet so that you are eating fewer calories each day. The amount will vary depending on your current diet and weight loss goals. For example, to lose 1 to 2 pounds per week aim to reduce or burn 500 to 1,000 calories each day.

Step 2
Choose healthy and unprocessed foods that come mainly from lean proteins such as fish, chicken and legumes, fruits and vegetables, whole grains, healthy fats and low-fat dairy. You don't have to go on a diet to lose weight -- simply choose healthy foods that you like eating, and don't overeat.

Step 3
Eat three meals per day. Snack once or twice per day in between meals on healthy, filling foods that will help keep your energy up for exercise. Try a fruit and veggie smoothie, a handful of nuts or a cup of yogurt with granola. Drink lots of water, six to eight glasses per day, to keep your system running at its best. This will also make you feel less hungry in between meals.