If you’re living with excess abdominal fat, especially around your midsection, and have been looking for ways to lose it, you probably realize it’s not always as simple as some weight loss gurus would have you believe.
‘How to get a flat stomach’ is what you keep wondering day in and day out. Fat around the belly can be challenging to lose. People cannot spot-reduce fat, but there are many methods that a person can use to reduce overall fat levels.
In this article, we will cover over 30 effective ways on how to get a flat stomach if you have a protruding one, how to get flat abs, and what to do to lose excess abdominal fat that is causing all these problems.
We move.
The Idea of a Flat Stomach: The Quest for a Flat Stomach – Separating Fact from Fiction
Ah, the elusive flat stomach – the Holy Grail of fitness goals. We’ve all seen those Instagram influencers flaunting their seemingly flawless abs, leaving us to wonder, “How on earth do they do it?” If you’re tired of sucking in your gut for photos or feel like you’re harboring a mini-bakery inside, you’re not alone.
First things first, let’s debunk the myth that a “perfect” flat stomach is achievable for everyone. We’re all unique, and our bodies come in all shapes and sizes. It’s important to remember that even if you follow the best advice and work hard, your body may have a natural shape that’s different from the Photoshopped images you see online. Embrace your individuality – that’s what makes you, well, you!
A flat stomach doesn’t mean having zero body fat or a visible six-pack. It’s more about achieving a toned, firm midsection where your muscles are engaged and your belly doesn’t protrude. So, rather than chasing perfection, aim for progress. A strong, healthy core is not only aesthetically pleasing but essential for overall well-being.
If you’ve been searching for shortcuts to a flat stomach, it’s time to come back to reality. There’s no magic pill or secret shake that will miraculously transform your belly overnight. The real MVPs are a balanced diet and regular exercise.
Start with a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. Don’t deprive yourself; instead, make sustainable changes that you can stick to in the long run.
Exercise-wise, a combination of cardiovascular workouts and targeted core exercises is key. Cardio helps burn calories and shed excess fat, while core exercises like planks, crunches, and leg raises will strengthen your abdominal muscles.
Beware of Quick Fixes
No, you can’t wrap your belly in cling film or vibrate your way to a six-pack. Those gimmicks are as effective as trying to lasso the moon with a piece of string. Don’t fall for marketing ploys that promise instant results. It’s time to say goodbye to those gadgets gathering dust in your closet!
You might have setbacks, and that’s perfectly normal. Life happens, and sometimes that means indulging in a piece of cake or missing a workout. Remember that perfection is overrated – laugh at your mistakes, learn from them, and keep pushing forward.
So, when it comes to the idea of a flat stomach, embrace the journey, not just the destination. Focus on being healthy and strong, and you’ll find that your belly will follow suit. A flat stomach is more than just looks – it’s about feeling great and confident in your own skin. Cheers to the adventure ahead! 🥦💪🤣
30 Effective Ways/Tips on How to Get a Flat Stomach
Many people with excess body weight carry fat around their midsection. This fat is a risk factor for many health conditions, including heart disease and type 2 diabetes.
Techniques that may help people get a flat stomach include:
1. Add cardio
Cardiovascular or aerobic exercises are an excellent way for a person to burn calories and improve their heart health. Many cardio exercises are effective in trimming and strengthening a person’s midsection and reducing fat. Some examples include running, walking, rowing, and swimming.1https://www.medicalnewstoday.com/articles/324636#water
Research has shown that aerobic exercise training consistent with the minimum recommended levels of physical activity may induce modest weight loss, even without a reduction in calorie intake.
Studies usually recommend doing 150–300 minutes of moderate to high-intensity aerobic exercise weekly, which translates to roughly 20–40 minutes per day. Doing moderate to high-intensity cardio for 20–40 minutes per day has been shown to be effective at reducing belly fat.
2. Eat more fiber, especially soluble fiber
Fiber can help make a person feel fuller for longer, which can reduce the amount of food that they eat during and between meals. Fiber also keeps the digestive system functioning. A healthy digestive system can reduce bloating and keep the stomach looking slim.
Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract. This has been shown to delay stomach emptying, causing the stomach to expand and make you feel more full between meals.
Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food.
Some research suggests that eating more soluble fiber could be associated with less visceral fat, a type of fat that wraps around your organs — especially in the abdominal area — and is linked to several chronic health conditions.
Good sources of soluble fiber include fruits, oats, barley, legumes, and certain vegetables, such as broccoli and carrots. Eating soluble fiber can increase feelings of fullness, help decrease the absorption of calories, and protect against the accumulation of visceral fat around the organs.
3. Limit how you eat food rich in refined carbs
Carbohydrates are a source of energy for the body, but not all carbs are equally healthy. The body transforms certain carbs, such as white bread and white pasta, into glucose.2https://www.healthline.com/nutrition/get-a-flat-stomach
When a person consumes more glucose than is necessary, the body stores the excess as fat. A person looking to reduce the amount of fat around their midsection should limit their consumption of refined carbs. As carbs are essential for energy, people should still eat healthy, whole-grain varieties.
Limiting your carb intake has been shown to have real health benefits, especially for weight loss. More specifically, studies show that low-carb diets may help reduce visceral fat and belly fat in some people.
However, you don’t have to cut out all carbs to reap the benefits, especially if a low-carb diet is not ideal for your personal health history. Replacing refined carbs, which are heavily processed and low in important nutrients like fiber, with whole grains can be quite beneficial.
In fact, several studies have shown that eating more whole grains is associated with decreased body weight and belly fat. Limiting your total carb intake or swapping refined carbs for whole grains could help reduce belly fat and support weight loss.
4. Increase protein intake (Try Protein Shakes)
Protein is an important nutrient when it comes to weight loss. High protein diets can reduce your appetite and increase feelings of fullness. Additionally, your body burns more calories digesting protein than fat or carbs.
Protein can also help retain lean body mass during weight loss, which can help maintain your metabolism to ease weight management. How much protein you need depends on many factors, such as your age, sex, and activity level.
For an easy way to meet your protein needs, be sure to include a good source of protein — such as meat, fish, poultry, eggs, tofu, or legumes — in every meal.
Protein offers the body building blocks to repair and grow muscle, and it also helps a person feel fuller for longer. A 2021 study found that men who exceeded the recommended daily allowance of protein had reduced visceral abdominal fat.
Protein shakes are an easy way to add extra protein to your diet. Getting enough protein in your diet may temporarily boost your metabolism, reduce your appetite, and help maintain lean body mass.
Furthermore, studies suggest that increasing protein intake may help reduce visceral fat, especially if paired with a lower-calorie diet. For best results, add other nutrient-dense, fiber-rich ingredients to your protein shake, such as spinach, kale, or berries.
Protein shakes are an easy way to add extra protein to your diet. Increasing your protein intake may help maintain lean body mass, reduce your appetite, and decrease visceral fat.
High protein diets may increase your metabolic rate, reduce your appetite, and help you retain muscle mass during weight loss.
5. Do exercises while standing, not sitting
People should opt to stand when lifting weights or doing resistance training. Standing while performing certain movements, such as bicep curls, can help a person engage their core as they lift. This engagement can help strengthen the core muscles and trim the stomach area.
If you’re able, performing exercises while standing up may benefit your health more than performing the same exercises while sitting or using weight machines. By standing, you activate more muscle to maintain balance and hold up your weight. Therefore, you’ll spend more energy working out.
A 2013 study comparing the effects of standing and sitting exercises showed that some standing exercises increased muscle activation by 7–25%, compared to sitting.3https://www.healthshots.com/fitness/weight-loss/switch-to-these-5-exercises-for-flat-abs-and-belly/ Another study suggested that standing may improve your breathing and slightly increase your heart rate compared to sitting.
Although this might seem like a minor alteration, for individuals who are able to, standing can be an easy way to strengthen the midsection and maximize your results.
If you’re physically able to, doing exercises while standing instead of sitting may burn more calories, increase muscle activation, improve your breathing, and increase your heart rate.
6. Add resistance training
Losing muscle mass is a common side effect of dieting. This can reduce your metabolic rate or the number of calories that you burn on a daily basis. Doing resistance exercises regularly may preserve lean body mass and help you maintain or improve your metabolism.
Moreover, resistance training may even be effective at reducing total body fat and visceral fat. Developing muscle mass can also help the body burn more calories while at rest.
Common types of resistance training include weight-lifting and doing exercises that use body weight, such as squats and lunges. People can do resistance training by itself or in conjunction with cardio.
The results of a 2014 study on obese adolescents suggest that combining both resistance and cardio training is an effective way to reduce body fat. Resistance training may prevent the loss of muscle mass often seen with dieting, which could help maintain your metabolic rate and reduce body fat and visceral fat.
7. Eat more healthy fats (in moderation)
Monounsaturated fatty acids are a type of heart-healthy fat found in a variety of foods. Interestingly, studies show that diets high in monounsaturated fatty acids may be associated with decreased body weight.
Monounsaturated fatty acids, which people often refer to as “good fats,” are present in fats that are liquid at room temperature.
The Mediterranean diet is an example of a diet that’s high in monounsaturated fatty acids, and it’s been linked to many health benefits, including a reduced risk of weight gain and decreased belly fat in children and adults.
Foods high in monounsaturated fatty acids include olive oil, avocados, nuts, and seeds. Diets high in monounsaturated fatty acids may help reduce belly fat and help with weight management.
A 2016 systematic review found that diets rich in monounsaturated fatty acids could help reduce body weight.
8. Move more (Be more active and sneak in extra activities into your day)
People looking to lose belly fat can try adding in extra movement and activity throughout the day, especially if they generally spend most of the day sitting at work or school.
Examples of small activities that add up throughout the day include:
- taking the stairs instead of the elevator
- Walking (when on the phone, walk around)
- Using a standing desk
- fidgeting
- stretching throughout the day
- Standing up regularly
- Working using a standing desk
One 2015 study even suggested that adding this extra movement could help a person burn up to 2,000 additional calories a day, depending on their body weight and activity level.
Increasing the amount of non-exercise activity you do may significantly increase the number of calories you burn on a daily basis.
8. Swap out high-calorie drinks (Limit carbonated beverages)
Drinking large amounts of carbonated beverages such as soda or sparkling water can cause gas. This is because the bubbles in it contain carbon dioxide, which is released from the liquid in your stomach. This may cause stomach distention or bloat.
Chewing gum, drinking through a straw, or talking while eating can also contribute to bloating. Drinking from a glass and swapping carbonated drinks out for water may be beneficial to help prevent bloating. High-calorie beverages often provide few or no nutrients, and drinking them makes it easy to overindulge in extra calories without realizing it.
There are some obvious offenders, such as soft drinks and energy drinks. However, other popular drinks, including juice, milk-based coffee beverages, and alcoholic drinks, have extra calories, often with no additional nutritional value.
To avoid consuming too many calories in drinks, a person can:
- swap juice for whole fruits, which are full of fiber
- limit or avoid milk and sugar in coffee and tea
- make mixed alcoholic drinks with soda water instead of tonic, cola, or ginger ale.
Consuming carbonated drinks, drinking from a straw, and chewing gum may cause stomach distention and bloating in some people.
10. Drink enough water
People can minimize water retention and bloating, both of which can make a person’s stomach look larger, by drinking plenty of water. Drinking a glass of water before a meal could also fill up the stomach and help with portion control during the meal.
There are several ways in which drinking more water could help support weight management and prevent bloating. For starters, it may promote weight loss by very temporarily increasing your metabolic rate, or the number of calories that you burn at rest.
Additionally, drinking water before meals can make you feel fuller, so you may eat fewer calories. What’s more, increasing your water intake can also help relieve constipation, which can contribute to bloating.
People can drink plain water or infuse it with citrus fruits, cucumber, or berries to add flavor. Drinking herbal teas is another excellent way to stay hydrated.
Drinking water may temporarily increase your metabolism, increase feelings of fullness, and help relieve constipation, all of which may be beneficial for a flatter stomach.
11. Work the core (Strengthen your core)
The core muscles are those around the trunk, which include both abdominal muscles and back muscles. Working on the core can help a person gain muscle and burn more calories throughout the day.
Crunches and other abdominal exercises can help strengthen the muscles in your core. By doing regular core exercises, you can add mass to your abdominal muscles, which may improve your posture and enhance spinal stability to prevent injuries.
Furthermore, core exercises help you strengthen the muscles that ultimately hold in your belly, which may make you appear leaner. If possible, aim to do core exercises that engage all your core muscles, such as planks or Pilates roll-ups.
A strong core will also support the body during a variety of other activities, including cardio and resistance training, reducing the likelihood of injury.
Building up core muscles can help the stomach look and feel toned when a person loses belly fat as well as strengthen your abdominal muscles, improve your posture, and enhance spinal stability.
12. Get enough sleep
Getting a sufficient amount of quality sleep each night is very important for weight management. In fact, one study found that better sleep health was associated with greater weight loss and fat loss during a 12-month weight-loss intervention.
Another small study in 36 people showed that getting 1 hour less of sleep for 5 nights per week led to less fat loss in people on a low-calorie diet compared to a control group.
According to one review, sleep deprivation may be associated with a higher risk of obesity, which could be due to increased fatigue and changes in levels of certain hormones that affect hunger and appetite.
For most adults, it’s generally recommended to aim for at least 7 hours of sleep per night to support overall health and maintain a moderate weight.
Sleep is necessary for overall health, including maintaining a healthy weight. Research from 2018 found that sleep deprivation affects the hormones that regulate a person’s appetite and can make them feel hungrier.
The authors noted that increasing sleep duration and improving sleep quality could help people lose weight.
People can get more sleep and improve sleep quality by:
- keeping electronics out of the bedroom
- going to bed 30–60 minutes earlier than usual
- doing relaxing stretches or meditation before bed
- getting enough sunlight throughout the day
- exercising regularly
- avoiding caffeine and alcohol before bed
Getting enough sleep may help support weight loss and fat loss. It’s generally recommended to aim for at least seven hours of sleep per night.
13. Reduce stress (Manage your stress levels)
There is an association between stress and several health issues. These issues include weight gain, which may occur because some people are prone to eating when stressed. This effect may be due to the release of cortisol, a stress hormone that can boost appetite.
Not only has chronic stress been linked to the development of many diseases, but it also often contributes to overeating and emotional eating, which can lead to weight gain.
Additionally, stress triggers the body to produce cortisol, which is a hormone that has been shown to increase appetite and food cravings.
Furthermore, some research even indicates that increased accumulation of visceral fat could be linked to increased cortisol production as well, meaning that stress may have a greater effect on people with more visceral fat.
Though it might not be possible to eliminate stress completely, adding stress-relieving activities to your daily routine, like yoga or meditation, can be beneficial.
Ways to relieve stress include:
- doing aerobic exercise
- talking with a loved one
- trying mindfulness
- prioritizing important tasks
- avoiding committing to too many projects and events
- taking time to do an enjoyable hobby
Stress triggers the production of cortisol, which can increase appetite and food cravings.
14. Walk for 30 minutes a day
A combination of diet and exercise is probably the most effective way to achieve weight loss and improve your overall health. Interestingly, studies have shown that you do not need to exercise vigorously or spend hours in the gym to reap health benefits.
Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around the midsection of individuals already living with obesity.
In fact, one study found that when individuals living with obesity reached 12,000 steps per day and took a brisk walk 3 days per week, they reduced visceral fat and hip circumferences after 8 weeks.
On top of other exercises, adding a 30-minute walk each day can help a person burn more calories, reduce stress, and sneak in extra movement. Taking 30 minutes to walk at lunchtime can help reduce stubborn fat, and it can also help a person feel more productive in the afternoon.
A 30-minute walk after dinner can aid digestion and stop someone from spending this time being sedentary in front of the television. Taking regular, brisk walks could be an effective strategy to reduce body fat and belly fat.
15. Track your food intake
When you’re trying to lose weight, it can be helpful to monitor your food intake. There are several ways to do this, but the most popular and effective options involve counting calories or keeping a food diary.
You do not have to do this all the time, but it may be good to keep track of your intake for several days in a row every few weeks. This will make you more aware of your calorie intake and allow you to adjust your eating patterns if needed.
Keeping a food journal can help a person reflect on what they have eaten and lead them to make more healthy decisions at mealtimes and when snacking.
People sometimes underestimate how much they have eaten throughout the day or forget to consume key nutrients, opting for unhealthy snacks instead. Keeping a food journal for 1 or 2 weeks can help someone identify the source of their extra calories.
There are free apps or websites that can help you easily keep track of your nutrient and calorie intake. Monitoring your food intake once in a while may help you lose weight by making you more aware of your calorie intake.
16. Eat more slowly
By eating too quickly, a person does not give their brain time to register that they are full until they have already consumed too many calories during a meal. Eating quickly can also cause a person to swallow more air, which can lead to excess gas and bloating.
17. Try high-intensity interval training
High-intensity interval training (HIIT) is a quick way to burn more calories during exercise. HIIT involves short bursts of intense movement with brief periods of rest between them.
High-intensity interval training (HIIT) is a type of exercise that usually involves performing intervals of very intense activity, such as sprinting, rowing, or jumping, with short breaks in between.
This type of interval training can help a person burn more calories and fat in a shorter time than some traditional exercise options.
HIIT temporarily increases your metabolic rate, even after you’ve finished your workout. What’s more, this type of exercise takes up much less of your time than other types of exercise, as it usually can be completed in 10–20 minutes.
A 2018 review of studies found that HIIT training, especially running, could help reduce both total body fat and abdominal fat. HIIT cycling may also be effective, but more research is necessary to confirm this.
High-intensity interval training increases fat burning and boosts your metabolic rate, even after your workout is over. It also takes less time than other types of exercise.
18. Identify food sensitivities
Food sensitivities can cause various gastrointestinal symptoms, including gas, bloating, and constipation. Foods that people commonly have sensitivities to include dairy, eggs, and gluten.
If a person feels bloated or has other digestive problems after eating a particular type of food, they should speak to a doctor or dietitian.
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Cut calories, but not too much
Typically, if you’re looking to lose weight, you may need to monitor your calorie intake. One popular approach is to reduce your daily intake by 500–750 calories, which can help you lose approximately 1–2 pounds (0.5–1 kg) per week.
That being said, restricting your calorie intake too much can be counterproductive and harmful to your health. Eating too few calories can cause a decrease in your metabolic rate, or the number of calories you burn on a daily basis.
Decreasing your calorie intake too much can also cause a significant reduction in lean body mass, which can lower the number of calories that you burn at rest. Furthermore, consuming too few calories each day is associated with several side effects, including fatigue, headaches, nausea, dizziness, and irritability.
Eating too few calories may slow your metabolism and cause negative health effects. Therefore, it is important not to restrict calories too much or for too long.
20. Increase your intake of probiotics
Probiotics are a type of beneficial bacteria that may play a key role in weight management. Not only has some research found that the gut microbiome may impact weight gain, but alterations in its composition could also be linked to a greater risk of obesity.
Regular intake of probiotics may shift the balance toward beneficial gut flora, reducing the risk of weight gain to help you reach and maintain a moderate weight.
Research has also been shown to be particularly effective at helping reduce belly fat in individuals who are already living with obesity. These include:
- Lactobacillus fermentum
- Lactobacillus amylovorus
- Lactobacillus gasseri
Probiotic foods include fermented ingredients like Kombucha, yogurt, kefir, tempeh, kimchi, and pickles.
It’s important to note that probiotics do not directly cause weight loss. They can be a helpful tool when used in conjunction with a nutritious diet and exercise, but they may not have the same effect on everyone.
Always talk with your doctor before deciding to add probiotics to your diet. Probiotics may help build up beneficial gut flora.
Some Lactobacillus strains have been shown to be effective at helping prevent weight gain and reduce belly fat in individuals already living with obesity, but this is typically in conjunction with other lifestyle changes.
21. Limit sugary drinks
Sugar-sweetened beverages like soda, fruit juice, sweet tea, and energy drinks are often high in calories and added sugar. It’s also very easy to drink large quantities of these beverages at a time, which can significantly increase your daily calorie intake and may contribute to weight gain.
This is because liquids have less of an effect on satiety compared to solid foods, making it easier to consume them in excess. These drinks are also generally loaded with fructose, which has been linked directly to weight gain and increased belly fat.
Beverages like soda, fruit juice, sweet tea, and energy drinks are often high in calories, added sugar, and fructose, which may contribute to weight gain. Liquids also have less impact on satiety than solid foods, making it easier to consume them in excess.
22. Eat whole, single-ingredient foods
Focusing on eating more whole, single-ingredient foods is a great way to improve the nutritional value of your diet. Whole foods are nutrient-dense and often rich in fiber, which can increase feelings of fullness to help you reach and maintain a moderate weight.
Furthermore, many nutritious whole foods have been shown to support weight management, including vegetables, nuts, and legumes. Whole, single-ingredient foods are loaded with nutrients, including fiber. Many whole foods have also been shown to support weight management.
23. Practice mindful eating
Mindful eating is a technique designed to help you recognize and cope with your emotions and physical sensations regarding food and hunger. It involves slowing down, eating without distractions, focusing on your physical hunger cues, and eating only until you feel full.
Most studies agree that mindful eating helps promote weight management by changing your eating behaviors and reducing stress-related behaviors, such as emotional eating or overeating.
Also, it is more likely to help you maintain long-term weight loss, as it focuses on changing your behaviors and improving your relationship with food. By eating mindfully, you can focus on your physical hunger and continually eat only until you’re satisfied. This may help reduce the risk of stress eating for some people.
24. Add eggs to your diet
Eggs are high in protein and low in calories, with about 72 calories and 6 grams of protein in one large egg. Some research suggests that eggs can help support weight loss.
For example, one study showed that people who ate a breakfast containing eggs consumed fewer calories at lunch compared with those who ate a breakfast with cereal.
Another study involving over 2,200 adults found that consuming at least one egg per day was associated with a 34% lower risk of central obesity and a 38% lower risk of excess body fat.
Similarly, a study of nearly 24,000 people showed that eating eggs once daily was linked to a lower risk of abdominal obesity. Eggs are high in protein and low in calories. They can increase feelings of fullness and may be associated with a lower risk of belly fat.
25. Try intermittent fasting
Intermittent fasting is an eating pattern in which you alternate between eating and fasting for specific amounts of time.
Two popular intermittent fasting approaches include doing a 24-hour fast two to four times per week or a 16/8 fast, where you restrict your eating window to 8 hours each day, often by skipping breakfast or eating an early dinner.
Generally, this makes you eat fewer calories overall without having to consciously think about it.
While intermittent fasting has only been shown to be as effective as regular, daily calorie restriction at reducing belly fat and promoting weight loss, some people may find it easier to stick to than other diets.
Make sure to talk with a doctor before trying intermittent fasting, as the long-term effects of this eating pattern are not yet known. Intermittent fasting generally causes you to eat fewer calories with little effort by restricting your eating window. It’s effective at reducing belly fat and may be easier to stick to than other diet plans.
26. Eat fatty fish each week or take fish oil
It’s generally recommended to eat fatty fish once or twice per week. Fatty fish is a nutrient-dense food that’s rich in protein and omega-3 fatty acids. Protein has been shown to help with weight loss, and studies have suggested that omega-3 fatty acids may also be tied to reduced belly fat.
While whole foods are generally the best way to get your vitamins and minerals, if you don’t like eating fatty fish, you can get long-chain fatty acids from fish oil or fish oil supplements. Be sure to talk with a doctor first if you’re considering supplementation.
Fatty fish is rich in protein and omega-3 fatty acids, both of which may help reduce belly fat.
27. Limit your intake of added sugar
Added sugar has been linked to many chronic conditions, including heart disease, type 2 diabetes, and fatty liver disease. It’s recommended to limit added sugar intake to less than 10% of total daily calories. On a 2,000-calorie diet, this translates to about 200 calories or 12 teaspoons (48 grams) per day.
However, most people exceed this amount, and adults in the United States consume an average of 17 teaspoons (68 grams) of added sugar daily. Studies have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugar-sweetened beverages.
Added sugar is hidden in various foods, so it is very important to check the ingredient label carefully when shopping. Added sugar has a direct link to increased waist circumference, especially in those who regularly drink sugar-sweetened beverages.
28. Replace some fat with MCT oil
MCT oil is a type of oil that contains medium-chain triglycerides (MCTs). Studies suggest that replacing some dietary fat with MCT oil may increase energy expenditure and help you feel fuller.
What’s more, one review of 13 studies also found that MCTs were more effective at reducing body weightTrusted Source, total body fat, and belly fat compared with long-chain triglycerides.
Keep in mind that MCT oil is still high in calories, much like other types of fat. Therefore, it’s important not to just add MCT oil to your diet, but rather replace other sources of fat with it.
Replacing other fats in your diet with MCT oil could boost energy expenditure and increase feelings of fullness. Some studies also show that MCT oil may be more effective at reducing waist circumference and body weight compared with other types of fat.
29. Drink unsweetened coffee or green tea
Unsweetened coffee and green tea are both highly nutritious beverages that can help you reach or maintain a moderate weight. In fact, multiple studies have also shown that drinking coffee and tea may be associated with decreased belly fat and body weight.
This may be partly due to their caffeine content, which can temporarily boost your metabolism to increase the number of calories that you burn throughout the day. Drinking unsweetened coffee or tea may increase fat burning and metabolism to help you reach or maintain a moderate weight.
30. Limit alcohol intake (Avoid Alcoholic Drinks)
Alcohol contains seven calories for each gram, which partly explains why many alcoholic drinks are often loaded with liquid calories Ounce for ounce, beer contains a similar number of calories as a sugary soft drink, while red wine contains nearly twice that amount.
Although moderate drinking is unlikely to affect body weight, heavy drinking is linked to increased weight gain, especially around your midsection.
According to the most recent Dietary Guidelines for Americans, moderate drinking is defined as less than two drinks per day for men and less than one drink per day for women. Heavy alcohol consumption may contribute to weight gain, especially around your midsection.
What About Exercises: 5 Effective Exercises for a Flat Belly and Abs
1. Cardio
Cardio is essential if you want to burn fat. Before reducing your waist or belly, you should aim to lose overall body fat. As the body loses overall fat, it also helps flatten the tummy. Focus on core exercises to tone your muscles, which will make you look slimmer.
Do exercises like jogging, running, squat jumping, stair running, high knee, jumping lunge, burpee, swimming, Zumba, dancing, or any sport that can help burn fat and calories.
2. Leg raises
Leg raise is a floor exercise that is great for your abs. This exercise doesn’t only work your abs but it engages other muscles as well.
Here’s how to perform it:
You can simply lie on your back and bend your knees. Slowly raise both your legs above your hips and bring your knees to the level of your chest while keeping your soles facing up. Bring your legs back to the starting position but keep in mind that they shouldn’t touch the floor. Repeat this 15 times and do 2-3 sets.
3. Plank
The plank is one of the simplest and most effective exercises that you can do for a flat belly. It works on your lower back, obliques, and abs – the areas where fat accumulation typically occurs. What else? It works great as a fat burner.
Here’s how to perform it:
Getting into the plank pose can be easy. Come down to a prone position just as you would for push-ups. Use your forearms to support your weight. Make sure your arms are bent and under your shoulders. Keep your back straight and stay in this position as long as possible. Try and do at least 3-4 sets of 30 seconds each.
4. Reverse crunches
Although crunches are a fairly easy and efficient exercise, reverse crunches are far more beneficial! It is a strenuous abdominal exercise. This won’t result in neck and back pain, can help you burn calories, and can produce better outcomes than crunches and sit-ups.
Here’s how to perform it:
Lie on your back and bend your knees, arms by your side, fingers pointing towards your heels. Lift your feet off the ground, toes pointing away from your body. Exhale and slowly lift your hips off the floor, contracting your abs. Your knees now point towards your head. Keep your head and neck on the floor. Inhale and come back to the starting position. Repeat these 3 sets of 10-12 reps.
5. V sit-ups
V sit-ups are regarded as the best exercise to reduce belly fat. It concentrates on the upper and lower abs and might increase the effects of crunches and leg raises.
Here’s how to perform it:
Lie on the floor or mat and your arms overhead. Lift your legs and hands off the floor and come into a sitting position. Balance your body on your butt and tailbone. Keep your arms extended in front, forming a “V” with your upper and lower body. Keep breathing and slowly get back to the starting position. Repeat these 3 sets of 10-12 reps.
Here is a video below that shows how exercises can reduce your belly fat and make it flat:
What about Crunches? Can they Help?
Although crunches are useful, they are not the most complete or efficient abdominal workouts. Therefore, if your objective is to lose weight, you shouldn’t rely solely on it.
Crunches are an exercise that only works your abs muscles, not your core muscles thus you don’t burn enough calories that are required to have flat abs with crunches.
Targeted fat loss, also known as spot reduction, is also not possible, no matter how many crunches you do. The only way you can have flat abs or lose fat from your belly is to lose fat from your entire body.
So, try to focus on full-body movements that recruit a lot of muscles at a time. And this is possible with the right set of exercises.
The Takedown
There are many ways in which a person can get a flat stomach. Adding extra exercise to the daily routine, increasing fiber intake, and sleeping more can all help slim a person’s waistline. Before starting a new exercise regimen, people should speak to a doctor about any health concerns.
If your doctor has advised you to lose weight, or you have personally made the decision to lose some weight, it’s important to keep your journey in perspective — no matter what random weight loss ads and products try to tell you.
It’s not possible to “target” fat loss in just your stomach specifically, but there are many strategies that can help support overall fat loss and weight loss effectively. In addition to making changes to your diet and workout plan, getting plenty of sleep, managing stress levels, and practicing mindful eating can all be beneficial.
By incorporating some of the tips mentioned above into your daily routine, you can work toward a “flatter stomach” while also improving your overall health.
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