Which girl doesn't dream of flaunting a well defined, runway-worthy stomach? A flat stomach isn't just a look. It is an allure that brings out your entire figure.
In this article, we're going to share 14 simple and effective ways on how to get a flat stomach naturally and have you feeling great about your body.
1. Don't eat anything two to three hours before sleep.
When it comes to ways on how to get a flat stomach, the number one way to do that is no late-night snacks.
I understand that it might be hard but it is necessary. Your body slows down when you are asleep thus food in your stomach isn't being digested properly.
You are also less active in the evenings and at night so that means your body would store the calories, energy, you ate at night as fat instead of using them as energy to do work.
2. Eat healthier.
Another way on how to get a flat stomach is by getting the right flat belly diet. You need to eat healthy foods like fruits, veggies and whole grains (wheat, maize, rice etc.) and don't take junk foods e.g. chips, burger or fast foods
Plus eat protein foods, low-fat diary products (milk, yogurt, etc.), healthy plant oil (oil from avocado, nuts, olive oil and so on) and fish oil if you really want a flat belly
Also, stay away from processed foods and baked items.
3. Eat small portion foods.
You should eat until you are full, then stop. Also take healthy snacks throughout the day. This would keep you from getting hungry for a long period of time.
One good trick to eat small portions is to use smaller plates when you take meals. That way, your plate will look like it's filled with food but you're actually eating less than usual.
4. Chew slowly when you eat.
Chewing your food well help the digestion process in the stomach then you won't feel bloated and gassy.
5. Take small breaks in between each bite of food when eating.
The extra time between the small breaks gives your stomach a chance to know that it's full, preventing you from over-eating.
6. Don't take too much sugar.
Having less sugar in your system will help reduce the level of insulin (hormone that control sugar level in the body) in your body.
Sugar may reduce your calorie intake as they don't have much calories, but they do increase hunger which results to you eating much and gaining weight especially in your stomach area.
7. Take protein-rich snacks or foods
According to scientists, eating a protein-rich snack like milk and biscuits, yogurt etc. or protein-rich foods like beans, plantain, egg, meat etc. between three and four in the afternoon will boost the rate at which your stomach digests food and balances your blood sugar.
8. Drink enough water.
A simple but most ignored way on how to get a flat stomach is drinking enough water.
Replace all your regular beverages with water, especially soda and sugared or soft drinks which contain empty calories and will cause your stomach to look big.
Drinking lots of water will help to flush out toxic substances out of your body and keep your bowels moving, both of which are important to have a flat stomach.
9. Take less alcohol.
For some people, cutting down the intake of alcohol might be hard, but you should seriously try to reduce the amount of alcohol you take.
Alcohol, especially wine and beer, is full of calories. Alcohol consumption also releases excess estrogen into the system, causing the body to put on weight
More importantly, alcohol makes one extremely hungry which might destroy your motivation to get a flat stomach.
10. Do aerobic exercise daily.
Aerobic exercise are exercises that makes your heart beats faster. To get a flat stomach, you need to burn the top layer of fat covering your abs.
Aerobic exercises will heat up your inner body temperature and improve blood circulation. Exercise for at least 30 minutes a day, but include 1 to 2 days of rest each week.
Activities like dancing, running, swimming, cycling, and walking at a fast speed will all provide a great aerobic workout and are also a great flat stomach workout.
11. Do crunches and leg raising
Crunches work the upper abdomen and leg raising work the lower abdomen. Both exercises reduces fat in both the upper abdomen and lower abdomen. Soon you will have a flat stomach in no time!
To do crunches, 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 up, bending towards your knee.
Repeat 10 times and increase the amount you do every day or every week
For the leg raise, just lie on the floor and raise one of your leg at a time then repeat. Do this 10 times a day and increase the amount every day or every week as a flat stomach exercise along with aerobic exercise.
12. Never starve yourself.
If you get a flat stomach from starvation, your results will only be temporary and you will get frustrated sooner, which makes you more likely to give up.
You might think that starving yourself is most effective but it might cause ulcer (holes in the intestine) which is had for the health and body.
13. Get enough sleep
Having enough rest helps you relieve stress. You will feel less likely to go on an eating spree, eating lots of food.
Studies have also shown that lack of sleep can cause weight gain, so get yourself to bed!
14. Be patient!
You cannot expect fast results in a healthy way. Any method that sees fat just "melting off" is likely to be dangerous for your body.
The best way to preserve your health and be fat-less for long time is to take the steps we discuss above.
So to sum up:
• No late night snacks
• Eating healthier
• Taking small food portions
• Chewing slowly
• Taking small breaks in between each bite of food
• Reducing sugar and alcohol intake
• Eating protein rich foods
• Drinking enough water
• Exercising daily
• Doing crunches daily
• No starving
• Getting enough sleep and being patient are ways on how to get a flat stomach.
Also, keep in mind that some people find it harder to get a flat stomach than others. If your friend or someone you know got a flattened stomach in 2 weeks, that doesn't mean that you would get yours in 2 weeks too.
Your body shape, fitness level, motivation and sticking to the routine plays an important role in achieving your dream stomach.
So just be patient and keep going. At the end of the day, if you follow the instructions listed above consistently, you would surely get your flat stomach.
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