How to Get a Flat Stomach
Whether it's springtime in Florida, summer in Sydney, or all year long in Hawaii, when the beaches beckon, you want to be in swimsuit shape. If you're feeling a little flabby around the middle, or just want to do a little toning up, let these tips be your guide.
The 30 Best Ways to Get a Flat Stomach
Losing the fat around your midsection can be a battle.
In addition to being a risk factor for several diseases, excess abdominal fat may make you feel bloated and discouraged.
Luckily, several strategies have been shown to be especially effective at reducing your waist size.
If you dream about having a flat stomach, this article may be just what you need.
Here are 30 science-backed methods to help you reach your goal of a flat stomach.
It is a well-known fact that you need to cut calories to produce weight loss.
One popular approach is to reduce your daily intake by 500–1,000 calories to expect to lose approximately 1–2 pounds (0.5–1 kg) per week (1).
That being said, restricting your calorie intake too much can be counterproductive.
Eating too few calories can cause a major decrease in your metabolic rate, or the number of calories you burn on a daily basis (2, 3, 4, 5).
In one study, a group of people who ate 1,100 calories per day slowed their metabolic rate more than twice as much as those who consumed about 1,500 calories per day for four consecutive days (5).
What's more, this decrease in metabolic rate may persist even after you start behaving like you normally do. That means you may have a lower metabolic rate than you had before you severely restricted your calorie intake (4, 6).
Therefore, it is important that you don't restrict your calorie intake too much or for too long.
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 full (7, 8).
Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food (9).
By eating soluble fiber, you are also less likely to accumulate fat around your organs, which reduces your waist circumference and the risk of several diseases (10).
One observational study showed that each 10-gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.7% over five years (11).
Good sources of soluble fibers include oats, flaxseeds, avocados, legumes, Brussels sprouts and blackberries.
Probiotics are live bacteria that are suggested to play a big role in weight loss and weight maintenance (12, 13).
Overweight and obese people have been shown to have a different composition of gut bacteria than normal-weight people, which may influence weight gain and fat distribution (14, 15, 16).
A regular intake of probiotics may shift the balance towards beneficial gut flora, reducing the risk of weight gain and fat accumulation in your abdominal cavity.
Some strains of probiotics have been shown to be particularly effective at reducing belly fat. These include (17, 18, 19, 20, 21):
- Lactobacillus fermentum
- Lactobacillus amylovorus
- Lactobacillus gasseri
Probiotic foods include some types of yogurt, kefir, tempeh, kimchi and pickles.
There are also a wide variety of probiotic supplements available. However, these supplements usually contain several strains of bacteria, so make sure to pick one that contains at least one of the strains mentioned above.
Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health.
Additionally, studies have shown that it is very effective at strengthening your midsection and reducing your waistline (22, 23, 24, 25).
Studies usually recommend doing 150–300 minutes of moderate-to-high-intensity aerobic exercise weekly, which translates to roughly 20–40 minutes per day (26, 27).
Examples of cardio include running, brisk walking, biking and rowing.
Protein shakes are an easy way to add extra protein to your diet.
Getting enough protein in your diet can boost your metabolism, reduce your appetite and assist with fat loss, especially from your midsection (28, 29, 30, 31).
Furthermore, studies have suggested that adding protein shakes to your weight loss diet may be especially effective at reducing your waist circumference (32, 33, 34).
Monounsaturated fatty acids are liquid at room temperature and usually categorized among the "good fats."
Studies show that diets high in monounsaturated fatty acids may prevent the accumulation of tummy fat, the most dangerous type of fat (35, 36).
The Mediterranean diet is an example of a diet that is high in monounsaturated fatty acids, and it has been linked to many health benefits, including a reduced risk of central obesity (37, 38).
Foods high in monounsaturated fatty acids include olive oil, avocados, nuts and seeds.
Limiting your carb intake has been shown to have powerful health benefits, especially for weight loss (39, 40).
More specifically, studies show that low-carb diets target the fat that lodges around your organs and makes your waistline expand (41, 42, 43, 44).
Some studies also suggest that you can significantly improve your metabolic health and reduce your waistline by simply replacing refined carbs with unprocessed, whole food carbs (45, 46).
Observational studies have shown that people with the highest intakes of whole grains are 17% less likely to have excess abdominal fat than those who consume diets high in refined carbs (47).
Losing muscle mass is a common side effect of dieting.
This can be detrimental to your metabolic rate, as losing muscle decreases the number of calories you burn on a daily basis (48).
Doing resistance exercises regularly may prevent this loss of muscle mass and, in turn, help you maintain or improve your metabolic rate (49, 50).
Moreover, resistance training may be especially effective at tightening your midsection and reducing your waist size (51, 52).
In fact, combining resistance training with aerobic exercise seems to be the most effective for slimming your waistline (53).
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 muscles to maintain balance and hold up your weight. Therefore, you'll spend more energy working out (54).
A study comparing the effects of standing and sitting exercises showed that some standing exercises increased muscle activation by 7–25%, compared to sitting (55).
Another study suggested that standing may improve your breathing, compared to sitting (56).
Although this may seem like a minor alteration, it may strengthen your midsection and is worth a try.
Apple cider vinegar is linked to several impressive health benefits, most of which are mainly attributed to its content of acetic acid.
Several animal studies have suggested that acetic acid may reduce body fat accumulation (57, 58, 59).
Although human studies are somewhat lacking in this area, one study in obese men showed that taking one tablespoon of apple cider vinegar each day for 12 weeks reduced their waistlines by 0.5 inches (1.4 cm), on average (60).
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 don't need to exercise vigorously to reap health benefits.
Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection (61, 62).
In fact, walking briskly for 30–40 minutes (about 7,500 steps) per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline (63).
Sugary soda, fruit juices and energy drinks are generally loaded with sugar and liquid calories.
It is also very easy to drink large quantities at a time, resulting in an abundance of empty calories.
The thing with liquid calories is that your brain doesn't register them like it registers solid calories. Therefore, you'll end up consuming these calories on top of everything else that you eat or drink (64, 65).
One study showed that each daily serving of a sugar-sweetened beverage increased the risk of obesity by a whopping 60% in children (66).
These drinks are also generally loaded with fructose, which has been linked directly to belly fat gain (67, 68, 69).
The single best dietary advice you can give someone is to base their diet around eating more whole, single-ingredient foods.
Whole foods are loaded with nutrients, fiber, water, vitamins and minerals.
This makes it very difficult to overconsume these foods, some of which even have their own benefits for preventing weight gain (70, 71).
Try to eat plenty of whole grains, nuts, legumes, fruits, vegetables, dairy, fish and unprocessed meat.
There are at least three ways in which water may help you achieve a flat stomach.
First, it may help with weight loss by temporarily increasing your metabolic rate.
In fact, drinking water may increase your total energy expenditure by up to 100 calories per day (72, 73).
Second, drinking water before meals can make you feel fuller, so you'll ultimately eat fewer calories (74, 75, 76).
Try drinking a large glass of water before each meal. It may help you achieve your goal.
Mindful eating is a technique that helps you recognize and cope with your emotions and physical sensations regarding food and hunger (80, 81).
It involves slowing down, eating without distraction, focusing on your physical hunger cues and eating only until you feel full (82).
Most studies agree that mindful eating helps you lose weight by changing your eating behavior and reducing stress-related behavior, such as stress eating and binge eating (82, 83, 84).
Also, it is more likely to help you keep the weight off in the long term, as it focuses on changing your behavior.
The biggest source of gas in the diet is carbonated beverages such as soda.
The bubbles in it contain carbon dioxide, which is released from the liquid in your stomach. This may cause stomach distention or bloating.
This can also happen when you chew gum, drink through a straw or talk while eating.
Eating in silence, drinking from a glass and swapping carbonated drinks out for water may help you achieve a flatter stomach.
One popular way to do high-intensity training is to perform intervals of very intense activity, such as sprinting, rowing or jumping, with short breaks in between.
This way of exercising makes your body burn more fat and increases your metabolic rate, even long after you've finished your workout (85, 86, 87, 88).
High-intensity training has been shown to have superior effects on fat burning, compared to other types of exercises, and is especially effective for slimming the waistline (89, 90, 91).
What's more, this type of exercise takes up way less of your time than other types of exercise, as it usually can be done in 10–20 minutes.
Stress and anxiety are very common, and most people experience them at some point in their lives.
Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place (92, 93).
Also, stress triggers the body to produce cortisol, a stress hormone. It has been known to increase appetite and lead specifically to belly fat storage (94, 95, 96).
This may be especially harmful in women who already have a large waist, as they tend to produce more cortisol in response to stress, which further adds to belly fat gain (97).
Try to add some stress-relieving activities to your daily routine, such as yoga or meditation.
Protein is the most important nutrient when it comes to weight loss.
Your body burns more calories digesting protein than fat or carbs. Therefore, a high-protein diet may account for an extra 80–100 burned calories per day (98, 99).
High-protein diets also reduce your appetite, make you feel full and help you retain your muscle mass during weight loss (30, 100, 101, 102).
Furthermore, studies have observed that people who eat more protein have slimmer waistlines than those with lower protein intakes (32, 34, 103).
How much protein you need depends on many factors, such as your age, gender and activity level.
Generally, you should aim to get 20–30% of your calories from protein on a daily basis. This can easily be achieved by incorporating a protein source in every meal.
When you're trying to lose weight, it can be helpful to track your food intake.
There are several ways to do this, but the most popular and effective ones are counting calories, keeping a food diary and taking pictures of your food (104, 105, 106, 107).
You don't have to do this all the time, but it may be good to track your intake for a few days in a row every few weeks. This will make you more aware of your calorie intake and allow you to adjust your weight loss diet if needed.
Studies generally agree that people who track their food intake are more likely to reach their weight loss goals (108).
Here are five free apps or websites that allow you to easily track your nutrient and calorie intake.
Eggs are healthy, high in protein and have a few unique weight loss properties.
A large egg is very nutritious and contains only about 77 calories (109).
Studies have shown that eating eggs for breakfast as part of a calorie-restricted diet may cause up to 65% greater weight loss over eight weeks, compared to other types of breakfast foods (110, 111).
An egg breakfast has also been shown to significantly reduce calorie intake for the next 24 hours, automatically and without effort (100, 112).
Moreover, eggs have been shown to be more effective at reducing waist size than other foods with the same calorie content (111, 113).
Getting a sufficient amount of good sleep is very important for weight loss.
Studies have repeatedly shown sleeping less than five hours a night for adults and less than 10 hours for children is linked to an increased risk of weight gain (114, 115).
In women, short sleep duration is consistently linked to increased waist size, compared to those who get a good night's sleep (116, 117).
Luckily, shifting sleep duration from shorter lengths to healthier lengths has been shown to help eradicate these effects (119).
Intermittent fasting is an eating method in which you rotate between eating and fasting for specific amounts of time.
The most popular intermittent fasting approaches are doing a 24-hour fast two to four times per week or a 16:8 fast, where you restrict your eating window to eight hours each day, often between lunch and 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 tummy fat, many people find intermittent fasting to be easier to stick to than traditional weight loss diets (120, 121, 122, 123).
It is generally recommended to eat fatty fish once or twice per week.
Fatty fish is very healthy and rich in essential long-chain omega-3 fatty acids and good-quality protein (124, 125).
Protein has been shown to help with weight loss, and studies have suggested that omega-3 fatty acids may also help reduce the accumulation of fat in the liver and abdominal cavity (126, 127, 128, 129).
If you don't like eating fatty fish, you can get long-chain fatty acids from fish oil or fish oil supplements.
Added sugar is linked to most of the common diseases in society today, including heart disease, type 2 diabetes and fatty liver disease (130, 131, 132).
The intake of added sugar is way too high in most societies, and Americans eat about 15 teaspoons of added sugar daily (133).
Studies have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugar-sweetened beverages (134, 135, 136).
Added sugar is hidden in various foods, so it is very important to read the ingredient lists on foods.
Coconut oil contains a unique combination of fatty acids. It is one of a few foods that is rich in medium-chain triglycerides (MCTs).
Studies have shown that replacing some dietary fat with MCTs may increase energy expenditure and make you feel fuller (137, 138, 139, 140).
What's more, coconut oil has been shown to more effectively reduce waist size than other types of fat (141, 142).
Keep in mind that coconut oil is still fat with 9 calories per gram. Therefore, it is important not to just add coconut oil to your diet, but rather replace other sources of fat with it.
Crunches and other abdominal exercises can benefit both your overall health and appearance.
By doing regular core exercises, you strengthen and add mass to your abdominal muscles, which may prevent back aches that result from weak posture.
A strong core will also improve your posture and prop up your spine, allowing you to appear taller and more confident.
Furthermore, core exercises help you strengthen the muscles that ultimately hold in your belly, making you appear leaner.
Aim to do core exercises that engage all your core muscles, such as planks or Pilates roll-ups.
Drinking coffee has been shown to increase the number of calories you burn by about 3–11% (143, 144, 145).
Similarly, drinking tea or taking green tea extract supplements has been shown to increase fat burning up to 17% and calorie expenditure by 4% (146, 147, 148, 149).
This includes green tea, black tea and oolong tea.
Most importantly, studies in animals and humans have shown that drinking coffee and tea may reduce the risk of accumulating belly fat, helping you reduce your waist size (150, 151).
Alcohol contains seven calories for each gram, which partly explains why alcoholic drinks tend to be loaded with liquid calories.
Ounce for ounce, beer contains a similar number of calories as a sugary soft drink, while red wine contains a whopping twice that amount (152, 153, 154).
Although moderate drinking is unlikely to affect weight gain, heavy drinking is linked to increased weight gain, especially around your midsection (155, 156, 157).
If you want a flat stomach, you should aim to reduce or skip the alcoholic drinks.
You can easily sneak extra activity into your day by increasing the amount of non-exercise activity you do.
This involves walking, standing, fidgeting, moving around and basically everything other than exercise training, sleeping and eating (158).
Studies have shown that just standing, fidgeting or walking around can increase the calories you burn by five- to six-fold, compared to sitting still (159, 160).
One study suggested that fidgeting, walking and standing could burn up to 2,000 extra calories per day, depending on your weight and activity level (160).
Make it your goal to walk around while talking on the phone, stand up regularly, work at a standing desk or take the stairs whenever possible.
Don't eat anything for two to three hours before sleep. Your body slows down when you sleep, which will prevent your body from digesting the food in your stomach properly.
- You are also much less active in the evenings and at night, which means that your body is more likely to store the calories you consume late at night as fat, rather than burning them as energy.
- Try not to eat anything at least two to three hours before going to bed, or follow the "daylight diet", which only allows you to eat during daylight hours.
Eat healthier. There's no real secret when it comes to having a flat-tummy friendly diet — you simply need to eat more healthy foods like fruit, veg, and whole grains, and cut down on junk food, like candy, chips and fast food. Just by making this simple switch, you'll see a world of difference to your stomach. However, it's not recommended that you go cold turkey — try to ease into a healthy diet by slowly, but consistently replacing the bad with the good. Here are some simple changes you can make:
- Eat lots of lean protein. Beans, nuts, and lean meat are good for you.
- Eat whole grains. Look for labels that say "100% whole grain" or "100% whole wheat" and not just "wheat flour." Whole grains keep you fuller longer, which can help with weight loss and getting a flat tummy.
- Eat low-fat dairy products. Good dairy options include milk, yogurt, and cottage cheese. Avoid products high in fat like ice cream and hard cheeses.
- Eat healthy fats. Not all fat is bad you know! The monounsaturated fats found in avocados, nuts, olive oil, and fish oil are actually very good for you, as are the polyunsaturated fats found in seed oils. These can help you to lose weight. Just stay away from the trans fats found in processed foods and baked goods.[1]
- Lower your sodium intake. Sodium causes your body to retain water, which causes you to look bloated — especially around your abdominal region. Whenever possible, try replacing high-sodium foods with healthier options. Switch regular table salt for kosher or sea salt, which is lower in sodium. Some foods high in sodium include soy sauce, restaurant meals, MSG, cured meats like pepperoni and salami, ham, bacon, sauces, and snack foods.[2]
Reduce your portion sizes. Rather than eating the wrong kinds of foods, many people just eat too much of the right foods. You should eat just enough until you feel full, then stop. If you're eating regular, healthy snacks throughout the day, this shouldn't leave you feeling hungry.
- One good trick is to use smaller plates when you eat meals. That way, your plate will look like it's heaped with food, but you're actually eating less than you normally would. Also try to fill at least half the plate with vegetables.
- Try to chew more slowly and thoroughly when you eat. Chewing your food well helps the digestion process in the stomach, leaving you feeling less bloated and gassy. You should chew every bite until it reaches the consistency of applesauce.[3]
- Take small breaks in between every bite of food when eating. The extra time will give your stomach a chance to realize that it's full, thus preventing you from over-eating.
- Raw and unsalted nuts and seeds are especially good snacks when eaten in moderation as they will make you feel more full. Do not eat more than a handful at a time as they can be high in calories.
Eat low-glycemic index foods. These items take longer to digest, so you feel full longer. Your body will slowly absorb the nutrients so you'll avoid any spikes or drops in your blood sugar until your next meal. Some of the best low-GI foods are:[4]
- Cabbage, carrots, cauliflower, celery, cucumbers, zucchini, dark leaf lettuce, onions, pears, tomatoes, watercress, broccoli, bananas, apples, and berries are all good foods to eat.
Try to cut as much sugar from your diet as possible. Besides being full of empty calories, having less sugar in your system will help to lower your insulin levels.
- Use artificial sweeteners with care. While they may help to reduce caloric intake, there is also evidence suggesting they trigger an increase in hunger that results in weight gain.[5]
- Watch out for beverages like sodas, alcohol, juices and specialty coffee drinks. These often contain high levels of sugar.
Eat a protein-rich snack between 3 and 4 p.m. According to experts, eating a protein-rich snack at the magic hour between three and four in the afternoon will boost your metabolism and balance your blood sugar.
- A protein bar or shake, a handful of almonds, or pumpkin seeds, or a chunk of low-fat cheese are all good options.
- Having balanced blood sugars lowers the amount of insulin in your system, which is good because insulin can cause you to store fat around your middle.[6]
Eat small, frequent meals. Replace your usual system of eating three large meals a day, with eating smaller, more regular meals. Many people make the mistake of eating nothing at all between breakfast, lunch, and dinner, especially when they are trying to lose weight.
- However, this type of diet will negatively effect blood sugar levels and cause you to eat more due to hunger, thus making it harder to lose weight.
- Having a small, healthy snack every three to four hours and not letting yourself go hungry is a much healthier and more effective system.[6]
Drink plenty of water. You should replace all your regular beverages with water, especially soda and sugared drinks which are full of empty calories and will cause your stomach to bloat.
- Take water with you wherever you exercise or do strenuous activity and take water breaks during hot or heavy workouts.
- Drinking lots of water will help to flush toxins out of your system and keep your bowels moving, both of which are essential for a flat stomach.
- If you find regular water too boring, consider making sassy water instead. Sassy water is simply regular water infused with a number of refreshing and energizing ingredients, which help to speed up the metabolism and cut down on belly fat. Recipes vary, but many include some combination of ingredients such as orange slices, lemon slices, grated ginger, cucumber, fresh spearmint, and fresh basil. The water is left to infuse overnight — making it refreshingly "sassy" by the next morning!
- Pay attention to your body's signs. Your urine should be a light yellow or clear color; dark yellow with an odor could be a sign that you are dehydrated.
Cut down on alcohol. While the prospect of cutting alcohol out of your diet completely may be hard to bear, you should seriously consider cutting down. Alcohol, particularly wine and beer, is full of calories (scary fact: one 750 ml bottle of wine contains roughly 600 calories).
- Alcohol consumption also releases estrogen into the system, which is undesirable, as excess estrogen causes the body to retain weight.
- Perhaps more importantly, alcohol stimulates appetite and causes willpower to melt away, making you much more likely to binge on all the things you've been depriving yourself of, like burgers, fries, pizza, chocolate, and potato chips.[7]
Exercising for a Flat Stomach
Do aerobic exercises daily. Sure, you can do 100 crunches a day, but if you've got a layer of belly fat covering up your ab work then what's the point? You need to burn the top layer of stomach fat to see the changes. Cardio exercises will heat up your core temperature and improve circulation, both of which will aid in acquiring a flat stomach. Strive for at least 30 minutes a day minimum, but include 1-2 days of rest each week.
- Activities such as dancing, running, tae-bo, swimming, cycling, and walking at a good pace will all provide a great aerobic workout. In fact, anything that brings your heart rate up will do the trick! Boxing provides an excellent cardio workout, while the muscles involved in throwing punches will help to flatten your stomach.[8]
- Try interval cardio training, such as alternating between sprinting and power walking. You can try sprinting for as long as you can. When you become too tired, you should walk. When you feel that you've caught your breath, sprint again. Do these alterations for a total of 20 minutes at a time.
Include plyometrics. Plyometrics are exercises that require "explosive power". They combine cardio with strength training. Plyometric exercises are more suitable for experienced athletes than for the less experienced athlete or the older athlete, as there is risk of injury (falls, contusions, tendon injury and sprains). Some great plyometric exercises you can do at home include:
- Modified jumping jacks. Start standing, then jump up with hands and feet spread apart, creating an "X" in the air with your body, then land back in standing. Repeat as many times as you can.
- Squat-thrust push-ups. Start in push-up position, do one push-up, then push off with your feet and pull your knees up to your chest so your feet land between your hands (still on the ground in push-up position), then jump as high as you can, arms over head. Squat back down with your hands on the floor, then jump back to push-up position again. Do as many as you can do well with good form.
Incorporate strength training to build muscle. Having more muscle will increase your metabolism, so you'll burn calories faster over time. Note that abdominal exercises will increase the muscle mass in that area, leading to a larger look unless you simultaneously follow the previous steps to shed body fat.
- Crunches work the upper abdomen, leg raises work the lower abdomen, and side bends work the obliques (also known as love handles). About 15-25 reps each day should be enough. If you can do more than that, try adding weights to your routine. Note that doing crunches will only build muscle underneath your existing belly fat, but will not burn that fat directly.
- Try using an exercise ball to work your tummy muscles. One great exercise is called the ball exchange. Lie flat on your back, with your arms extended over your head, holding the exercise ball. Lift the ball above your chest, simultaneously raising your legs (keeping them completely straight) off the ground. Place the ball between your ankles, then lower your arms and legs to the floor. Repeat the exchange, this time passing the ball from your ankles to your hands. Do 10-12 repetitions.[9]
Do crunches. You will have a flat stomach in no time!
- Lie down on the floor with your hands crossed over your chest or raised over your head. Make sure your knees are bent.
- Keep your feet on the ground as you lift your head, neck, and shoulders off of the floor. Do not yank the head forward as this can cause a neck injury.
- Repeat 10 times and increase the amount you do daily.
Living Healthy
Consult with an expert. Doctors, certified dietitians, and personal trainers can help you in covering all of the bases you need to to lose weight. They can give you a diet and exercise plan that will help you get to your desired weight. Working from their guidance is much easier than doing it alone.
- See a doctor to make sure that you are healthy enough for vigorous exercise or major changes to your diet. They can help you find a plan that fits with any health conditions that you may have.
- A registered dietician can provide professional advice regarding diet and nutrition. You can also contact a certified nutritionist, although they cannot provide you with meal plans like a dietician can.
- A personal trainer will help you create an individualized exercise plan. They can also help motivate you to stay with your exercise plan and work to the best of your ability.
Don't do fad diets. Eating healthy and exercising are the best ways to lose extra pounds. Fad diets may have short term results, but they'll turn on you after a while, or even cause serious damage to your body. In the long run trendy diets just make you eat more or in unhealthy and unsustainable ways, causing weight gain. Try eating healthy.
Never starve yourself. Your results will only be temporary and you will feel frustrated sooner, which makes you much more likely to give up.
- While you might think that starvation is most effective, in essence it could do permanent harm to your body as well as make it hard to keep off the weight.
Be patient! You cannot expect immediate results in a healthy way. Any method that sees fat just "melting off" is also likely extremely bad for your body. The best way to preserve your health and keep the fat off long-term is to take the steps we discuss above.
- Also, keep in mind: some people find it harder to obtain a flat stomach than others. Natural body shape and your own personal fitness level play a role. What works quickly for some might not work quickly for you.
Learn to cope with stress. Many people overeat because work, their family, or other factors are causing them too much stress. Finding other ways to cope with this stress can really help you get and keep that flat tummy.
- Try things like jogging to reduce stress, or take up a new hobby like boxing that gives you a positive outlet for those negative feelings.
Get enough sleep so that you won't feel tired all the time. Having adequate rest helps you to relieve stress. You will feel less likely to go on an eating binge. Develop healthy sleeping habits.
- Studies have also shown that inadequate sleep can inherently cause weight gain, so get yourself to bed![10]
Work on your personal image and self-confidence. Many people eat more food than they need to make them feel better, because others put them down, they feel lonely, or they don't like how they look. Don't do this! You are beautiful and amazing! When you accept that you are incredible just as you are, you'll find that you're okay with a little softness in the navel region.
- Don't compare your body to that of others. Everyone has a different body type and no one will ever look exactly the same. You might not need a flatter stomach at all. As long as you feel healthy, that's really all that matters.
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