Weight loss, especially around the midsection does not come easy for most people.
We all strive to have a flat stomach that you can show off during the summer season, particularly at the beach.
Whether you are getting ready for swimsuit season or you are merely tired of strategically planning your everyday outfits to camouflage your belly fat, we have found the ultimate guide for longer lasting and less painful ways to shrink your tummy.
Backed by scientific studies, we have compiled a comprehensive list containing 30 best ways to get a flat stomach. Say hello to skinny jeans with these foods, tricks, and exercises.
Contents
Here is a List of 30 Best Ways to Get Flat Stomach
1. Eat at the Right Hours
Most of us make the mistake of going five to six hours between lunch and dinner without eating.
According to Natasha Turner, consuming healthy foods every three to four hours will keep your blood sugar at an even level.
Studies have shown that to keep your blood sugar low; you need to keep your insulin levels low as well– insulin makes you store fat around the middle section thus more moderate levels of insulin will help you trim your belly fat.
Consume snacks that contain protein between 3 p.m. and 4 p.m. Some great snacks to munch on include a piece of low-fat cheese, a protein bar, or some almonds with an organic apple.
Bottom Line: No matter what, do not miss your snacks in between lunch and dinner as this might increase your blood sugar, which will result in higher levels of insulin in your body.
2. Consume more Fiber-rich Foods/ Drinks
A blender can come in handy when trying to cut out that annoying flab on your midsection. Whatever you put in a blender is what you will consume in its entity.
Your drink’s fiber content will be much higher than that of soluble juice made from the same fruit or vegetable – most of us refer to this blended mixture as a smoothie.
This has been proven to decrease the fat gain in the midsection by approximately 3.7 percent over a span of five years.
Blended drinks contain more fiber content which slows the digestive process – you will feel fuller for longer.
High fiber count in your drink and foods means that that energy in your body is released slowly and evenly.
Bottom Line: Blending also aids in digestion by removing toxins and encouraging regular elimination of said toxins. Because you can add other types of foods to your blender such as nuts, you increase your intake of healthy proteins and fats needed to boost your energy for an intense workout.
3. Drink Little or no Alcohol
Some individuals believe that alcohol consumption contributes to belly fat. While this is true, it does not mean that you have to cut alcohol out of your life for good.
If you drink and are trying to lose weight, reducing your intake will be beneficial.
The liver processes alcohol before protein and carbs (1). However, the presence of high levels of alcohol in the body slows down the fat burning process.
Bottom Line: This is not to say that you shouldn’t hit happy hour, stick to one drink a day – 5 ounces of wine, 1 ounces of a spirit, or 12 ounces of beer; you pick your poison.
4. De-Stress Your Mind
Stress not only impacts your immune system, increases your blood pressure and your risk of heart disease, but it also contributes to weight gain.
Having too much stress can lead to high levels of cortisol, a stress hormone created by our bodies in the adrenal glands.
Cortisol can increase the amount of fat stored around the midsection. Practicing deep-breathing exercise has proven to help alleviate stress levels.
Bottom Line: Because the body produces cortisol due to stress, you need to combine your healthy diet and exercises with stress management. This will help reduce excess weight from cortisol.
5. Ingest Portion-sized Whole Grain Foods
Eating whole grain foods instead of refined grains may be beneficial to your waistline. Instead of piling your plate to the brim, eat portion-controlled meals that are inclusive of whole-grain foods and monounsaturated fats (2) throughout the day.
According to a study conducted by Edward Saltzman and J. Philip, people who consume whole grains lose more abdominal fat.
However, eating too little will put your body into starvation mode. This causes it to store added fats for energy as opposed to burning it off.
Bottom Line: Make the most of the fats and foods you eat to reduce ab flabs.
6. Get Enough Sleep
Lack of adequate sleep not only slows down the metabolism rate but it also helps fuel your weight gain.
Sleep deprivation causes alterations in your ghrelin and serum leptin levels, resulting in increased hunger and appetite (3).
Even with the best fitness routine and a healthy diet, if your sleep is off, you will have a difficult time losing tummy fat.
Bottom Line: Sleep your way to a flat tummy! Lack of sleep has been linked to diabetes, obesity, heart disease, and surprisingly, an increased chance of catching a common cold.
7. Limit your Sugar Intake
Shocking studies conducted by the Dietary Guidelines for Americans show that the average American consumes about 20 teaspoons of sugar on a daily basis.
Often this sugar is hidden in the processed foods consumed including salad dressings, yogurt, and frozen foods.
Insulin production increases when sugar intake rises. This, in turn, slows the metabolism rate, making it harder to burn up the calories consumed on a daily basis.
Bottom Line: Eat real food. Even foods marked as “healthy foods” in the supermarket contain high amounts of sugar. Read the labels and try reducing your sugar intake as much as possible.
8. Incorporate Cardio into Your Daily Workout Sessions
According to experts, cardio is the best type of workout if you are looking to lose some belly fat as the exercise helps increase the heart rate for extended periods of time.
The more muscles you have, the faster your metabolism will be and the more calories you will burn all day.
Cardio helps build this vital quality on lean muscle. Resistance training done two to three times per week will help increase total body strength.
Increased heart rate raises blood flow which in turn increases the metabolism rate.
Bottom Line: Regular and moderately-intense cardio exercise has proven to be one of the most effective ways to reduce stomach fat.
9. Stay Clear of Carbohydrates
Consuming too many carbohydrates (carbs) will add to your waistline. Cut out all refined carbohydrates such as rice, white bread, pasta, chips, candy, cookies, or bagels. (4)
Your focus should be on fibre-rich and nutrient-rich carbs including low-glycemic fruits and vegetables.
Bottom Line: Concentrating on the right type of carbs will help you lose that belly fat. Low carb diets have shown to result in 2 -3 times more weight loss than low-fat diets.
10. Apple Cider Vinegar and a Flat Tummy
Apple cider vinegar’s acidic quality has shown to lower blood pressure levels, cholesterol levels, and curbs appetite.
Apple Cider Vinegar contains vitamins, amino acids, and mineral salts. These components are best known for boosting the immune system, improving the digestion, improving a variety of ailments, and raising your metabolism. (5)
Bottom Line: A study conducted showed that taking apple cider vinegar increases insulin sensitivity and reduces glucose in the body.
11. Walk off the Excess Fat
Walking is an excellent form of exercise as any. (6) It not only increases the energy levels but it also protects the heart and battles excess body fat.
Studies have shown that taking a walk 30 minutes per day can help reduce blood sugar levels and reduce the risk of type 2 diabetes.
You do not need to walk vigorously, though a quickened pace is best.
Bottom Line: Regular 30-minute sessions of walking can prevent fat across the midsection or help you lose the already-existing fat.
12. Forget Diet Foods and Drinks with Extra Calories
At some point, you have possibly switched your foods and drinks to those labeled “diet.” What you probably don’t know is that ingredients such as sorbitol and mannitol are used as sweeteners.
These components produce gas in the intestines, making you balloon up. If you want to lose weight, you should consider cutting out diet soda altogether.
Bottom Line: Diet soda and foods use artificial substitutions and sweeteners. Diet foods have been linked to some health complications including obesity.
13. Watch your Meals
What you put in your mouth before going to bed might be the answer to sudden and longer-lasting weight loss.
Consume only protein (such as salmon and tofu) and fiber-rich veggies (such as greens and beans) for dinner.
Stay away from nighttime snacks and dessert. This will help you avoid holding water which leads to bloating.
Bottom Line: Foods such as low-fat dairy, lean protein, leafy veggies, and whole grains are known to curb hunger, boost calorie burn, and prevent stomach bloat.
14. Do a Regular Full Body Workout
A full body workout is ideal for anyone looking to shed some body fat. If you can work out with a regular frequency of looking for an intense fat loss, then a full body routine is just what you need.
When working towards stomach fat loss, you need to reduce calories intake and up your workouts.
Because each exercise works for every muscle group in the body, you need to watch what form of workout you plan to do the day after to ensure that you give yourself a 48-hour recovery period.
Bottom Line: Cardio is a must-have when it comes to losing weight. The American Council suggests incorporating a high-intensity full-body workout into your cardio routine every two days as this type of training effectively reduces belly fat.
15. Keep a Detailed Food Journal
Keeping a food journal is a superb way to keep track of what you consume and control your weight.
You will become more aware of the items you consume and note which foods trigger stomach bloating.
Get a food journal and write down how your stomach feels (swollen, still hungry/ overfull after specific food consumption, gassy, etc.).
Bottom Line: Having a detailed food journal can help you lose twice as much weight as someone who doesn’t. A food journal might help you discover fascinating facts about your body (especially your stomach) that you never knew.
16. Strengthen your Spinal Cord
When it comes to getting rid of that annoying belly, doing regular core-building exercises will get you positive results and help you look slimmer.
Excellent core posture will also help strengthen your abs muscles, getting you one step closer to achieving a six-pack.
Parts of the human body relate and interconnect with one another. For example, the back and stomach muscles have direct effects on each other as they form a garner around the lower torso.
Simply put, your core posture affects how your stomach looks and the strength of your stomach muscles.
Bottom Line: Improving your core posture using simple exercises will help you gain muscle tone in your back and stomach and help you lose fat in your midsection.
17. Take more Green Tea
Green tea is known for its weight loss benefits. Studies have documented that green tea can increase the rate of thermogenesis by 8 – 10 percent when one is immobile.
A survey conducted and published in the American Journal of Clinical Nutrition showed that green tea increases blood flow to the body.
When blood is circulated at a faster pace, the immune system improves drastically and with it, the metabolism rate increases as well.
Bottom Line: High metabolism rate means that your body can digest and burn off fat faster than ever before, leading to weight loss.
18. Work Out Whenever, Wherever You Can
You do not need a gym to work out. Sometimes, use whatever that is accessible to you to get a mini ab workout.
Simple exercises such as pulling in your navel towards your spine repeatedly while seated at the office can provide excellent training for the abdomen.
Bottom Line: Do them wherever. The mini ab workout detailed above will help strengthen your muscle fibers.
19. Forgo Salt in your Foods
The body needs a bit of sodium for proper functionality, but too much can lead to water retention in the midsection.
Reducing salt intake will make your tummy appear flat. The recommended salt intake should be a maximum of 2,400 milligrams per day.
Check the labels in supermarkets for foods that have lower sodium (aim for anything less than 140 milligrams per serving).
Bottom Line: Forgo prepared and processed foods as much as you can and indulge in home cooked meals that you can control the salt used.
20. Try not to Swallow Excess Air and Gas
A weird yet exciting thing that can prevent you from having a flat stomach is air bubbles.
You might not be aware that you are consuming air, but some bad habits do contribute to your bloating.
Habits such as talking while eating, chewing gum, and drinking through a straw can cause air to accumulate in the abdomen.
Bottom Line: Break these bad habits immediately to reduce air intake. Also, take smaller bites of your food to keep the air out.
21. Calories and Weight Loss
Those little units of energy you consume each day play a vital role when it comes to healthy eating and weight loss.
With calories, the more you ingest without burning off, the easier it is for you to gain weight and vice versa.
NOTE: If you have a history of eating disorder, you should consult your doctor before making any changes to your diet.
The Feldman’s equation is:
655 + (4.35 * weight in pounds) + (4.7 * height in inches) – (4.7* age in years).
Other experts use the Mifflin St.Jeor equation created by Brigitte Zeitlin:
It states that; (10 * your weight in Kg) + (6.25 * height in centimetres) – (5*your age in years) – 161.
As you can see, the differences are slightly different, but not by much. This will help you know how much calories you should consume on a daily basis.
Bottom Line: According to Anna Z. Feldman, the number of calories required for involuntary functions such as digesting food, breathing, regulating body temperatures, and keeping your circulatory going depends on your weight, height, and age.
22. Take more Probiotics
Probiotics are found in both fermented foods and supplements. These live micro orgasms offer incredible health benefits when eaten.
They help improve the immune system, the digestive system, and help with the overall heart health. Aside from this, probiotics aid in weight loss, especially in the midsection.
Bottom Line: According to Medical News Today, when you consume foods with high levels of probiotics such as cheese, kefir, or yoghurt, you support the growth of beneficial microbes that help with your body’s immune system as well as your digestion. Other foods to take include beans, tea, berries, spices, red wine, and apples.
23. Take More Protein Shakes
Protein is a vital ingredient when trying to lose weight. It helps boost your metabolism, reduce appetite, and enables the body to lose weight without losing any muscle deterioration. Protein shakes allow the body to shed off excess fat by introducing vital ingredients necessary to boost energy in the body.
These shakes decrease levels of the hunger hormone ghrelin and increase the levels of appetite-reducing hormones such as CCK, PYY, and GLP-1 and reducing levels. They also help ensure that you feel full for longer.
A high protein breakfast helps you feel full for longer thus aiding in your weight loss.
Bottom Line: Proteins will help you prevent muscle loss and slow down your metabolic, enabling you to lose stomach fat much faster.
24. Foods Rich in Monounsaturated Fatty Acids are good for you
According to the Journal for Diabetes Care, 2007 issue, eating a source of Monounsaturated Fatty Acids with your daily meals can help your body burn excess fat from the stomach area.
Monounsaturated fats increase the body’s basal metabolic rate, enabling the body to burn fat quicker.
Bottom Line: Foods such as almonds, olive oil, and avocado will help you burn belly fat when eaten in moderations. You need to ensure that you do not over consume them as these foods can be high in calories. Limit your intake to 10 almonds or half an avocado for effective fat burning results.
25. Work your Entire Body out through Resistant Training
Instead of incorporating isolation movements such as leg curls, leg extensions, etc. to your work out, go bigger!
At the gym, do more exercises that work on multiple muscle groups such as lunges, front squat, high jumps, planks, and squats. Intense workouts burn more calories, which leads to more body fat burn.
Bottom Line: If you want to burn off midsection fat in a shorter amount to time, select exercises that utilise multiple joints and larger muscles such as the back and legs.
26. Workout While Standing Instead of Seating
It has been proven that activities which are done while standing tend to activate more body muscles. This, in turn, burns more energy and excess fat.
Incorporate more workout exercises that can be achieved while standing up. This will boost muscle activity by approximately 7 – 25 percent when compared to sitting.
Bottom Line: Standing workout activates more muscle balance, which leads to more significant weight loss. It also helps improve the overall’s body oxygenation.
27. Drink more Water
Since the day and age, water is known to replenish the body and increase energy in the body. Thanks to new scientific discoveries, water, when consumed in moderations can help you lose your belly fat.
Water helps with weight loss. It helps to increase the metabolic rate, which in turn burns excess fat off the body faster.
Drinking the designated half a gallon per day (2 liters of water daily) increases the body’s energy by up to 100 calories per day. (7)
Bottom Line: Increased water intake has been scientifically proven to improve the overall metabolic rate. Water will make you feel fuller for longer and help relieve any constipation. This will help you achieve a flat stomach in a short duration of time.
28. Watch what You Eat
Sometimes you might have a yearning to devour everything that is within your grasp. Instead of reaching out for that fried chicken, control your emotions and physical sensations about food.
When you slow down your gluttony and eating habits, you will find that you can focus more on what your body needs as opposed to what it yearns.
Mindful eating will distract you from your body’s wants and guide you to what it needs. Your eating behaviors will gradually change – this will help rid you of your bad eating habits and help focus your mind into eating for your body’s benefit.
Tran’s fats are the number one cause of abdominal weight gain. Fats found in fried foods tend to digest more slowly. This can cause you to feel puffy and dense for a few days after consumption.
Fried foods are the number one cause of obesity and the dreaded tummy roll. Avoid foods such as French fries, fried chicken, fried steaks and stick to healthier options. Instead of deep-frying food, try grilling, boiling, or steaming.
Bottom Line: Fried foods, as delicious and sweet-smelling as they are, can be quite harmful in the long run.
29. Eat More Eggs
One of the most effective ways to achieve a flat stomach is by increased physical activity and an intense dietary change.
As mentioned above, eating foods with fewer calories can help you lose the excess belly fat.
However, some foods help increase the energy and metabolic rate such as eggs.
Eggs, when incorporated into your everyday breakfast routine can help you lose that unwanted midsection.
Bottom Line: Eggs are packed with amino acids, a protein used to build muscles. Eating a well-cooked egg every morning can help improve the results of your workouts. Eggs also ensure that you have fewer food cravings throughout the day.
30. Try Intermittent Fasting
Intermittent fasting involves eating with regular short-term fasts in between.
Fasting for short periods of time enables individuals to consume fewer calories and optimize hormones related to weight control.
Eating from morning till sunset gives our body’s access to excess glucose, which can be damaging in the long run.
Bottom Line: Skipping meals can be very beneficial as it aids in the body’s detoxification, the fat burning process, and helps improve the immune function.
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Final Thought
From intense workout sessions to healthy eating, these tips mentioned above will help you get a beach-ready flat stomach.
The change in lifestyle might be a bit tough at first but with perseverance, your body will adjust, and you will have more energy for intense workouts geared towards a flat and toned stomach..
