Fuel Up According To Your Goals
If youre trying to lose body fat as part of your journey to get a flat stomach, then keeping an eye on all your macronutrients is a great way to make sure youre fuelling your body and goals to the best of your ability.
Simply speaking, counting and calculating your macros is the process of figuring out how much food your body needs every day to lose, maintain or gain weight. When tweaked to your goal it can be a balanced way to enjoy all foods without cutting anything out.
Gaining an understanding of your nutrition includes understanding your caloric intake vs. your energy output, says Corinne Naomi, FIIT program manager and trainer. Its also crucial to have an understanding of your macronutrient ratio getting a healthy balance of carbs, fats and protein is key.
To work out how much your body needs of each, use our wonderfully easy macro calculator below.
Psst. We’ve covered all your NTKs on how to lose body fat and how to get rid of belly fat, too.
Exercises To Flatten Your Belly At Home
In this article:
A bulging belly not only makes you look out of shape, but it is associated with an increased risk of mortality, diabetes, high blood pressure, and cancer. Abdominal fat is usually very stubborn and can only be reduced through a combination of proper diet and consistent exercise.
Below are some simple exercises you can do at home to flatten your belly with only your bodyweight. All of these exercises can be done with similar frequency, so it is recommended to pick 34 movements and perform them 23 times a week for 3 sets of 1012 repetitions.
Stick To Your Diet On The Weekends Too
This is the Achilles heel of most dieters. Friday through Sunday becomes a free for all, or in some cases even just a little more lax than the weekdays. While this may seem innocent, the fact is that not adhering to your diet on the weekends will 100% stand in the way of your success.
Most people will often try to super compensate during the week by eating severely less or working out excessively, and while this may work for some, it is often not a sustainable way to live .
Instead of going off the deep end on the weekends, start treating weekends like any other day of the week when it comes to eating habits, schedules, and workouts.
Is it more boring, this way?
Sure!
But, I would rather get results than have fun on the weekends, be miserable during the week, and not get any results in the long run.
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Calculate The Calories You Need
First, you have to calculate the number of calories you need to take each day to reduce your body fat little by little. You never want to lose too much weight. It has many risks for your health.
If you want to calculate the calories to eat, there are many formulas, but we always recommend the Harris-Benedict here is a calculator easy to use.
Stay Away From Alcohol
This might get a BOOO! from the crowd, but its really important. Not only is alcohol full of empty calories, it also releases estrogen into the bloodstream which, in excess, can cause you to put on weight. If youre really serious about getting a flat belly for summer, keep your alcohol intake to a minimum.
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Walk For 30 Minutes A Day
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.
Avoid Swallowing Air And Gases
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.
Bottom Line:
Carbonated drinks and gum may both cause stomach distention and bloating in some people.
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Best Belly Fat Burner Supplements
- PhenQ Best overall supplement for belly fat
- Instant Knockout Top belly fat burning option for men
- Leanbean Best supplement for womens belly fat
- Powher Cut Our favorite natural belly fat burner
- PrimeShred Fastest belly fat burning supplement
- PhenGold Top metabolism boosting belly fat burner
- Keto Charge Best belly fat burner for the keto diet
Choosing the very best belly fat burner supplement for you can be tricky, but it doesnt have to be. Here are our top picks and reviews of the best supplements out there so you can choose the one that will work best for you.
Try This 3 Minute Desk Toner
Stop with the sit-ups! The key to a flatter tummy is in sculpting just one of the six abdominal muscles – the transverse abdominis which, when toned, acts like a corset – nipping you in at the waist and smoothing the stomach. And it’s easier to get that muscle working than you might think.Stomach vacumming might sound like a medieval torture method, but it’s actually a simple breathing exercise that you can do wherever you are. Try it now. Sit up straight and inhale as much air as possible. Then exhale and pull your navel in. Aim for 3 sets of 60 seconds.Combine this core activation exercise with a balanced diet and your usual weekly exercise and you should see results.
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How To Get A Flat Stomach In A Week
1. Take Lots of Water
When you want to get a flat stomach, you need to make water your close friend. Besides keeping you hydrated, water will occupy your tummy and keep you feeling full for longer. This way, you eat less which will force your body to break down fat for energy.
Put flavor to your drinking water by adding slices of fruits such as cucumber, lemon and orange. You can also use such herbs and flowers as rosemary, mint and lemon verbena.
2. Drink Green Tea
Green tea contains antioxidants known as catechins whose benefits include weight loss. Taking green tea before working out will help you burn more body fat and flatten your belly.
3. Do Cardio
Cardio exercises are great for reducing belly fat. Some studies found that, compared to resistance training and cardio, aerobics can burn as much as 67 percent more calories.
For best results, workout for not less than 150 minutes of moderate aerobics such as walking fast and swimming, or at least 75 minutes of vigorous exercise like running for a week. Make sure that you spread your exercise routine through the week.
4. Do Some Crunches
While different trainers have varying views about them, crunches are great for working the frontal and side muscles in the abdomen.
- Pelvic-Tilt Crunch
- Arms-Over-Straight-Leg Crunch
5. Work on Your Core
If you can only hold this pose for a sort while, dont lose hope. Keep working on it until you get to 30-45 seconds.
6. Reduce Your Salt Intake
8. Opt for Smaller Meals
12. Reduce Stress
Take Control Of Your Eating Habits
I say this all the time, but you cant outtrain a bad diet. In fact, your eating habits are the key here. Check out the steps you can take:
- Get rid of all the processed foods, microwave dinners, fast food, chips, soda, etc. All the extra sugar and sodium will surely prevent you from getting rid of the belly pooch. Dont forget sugar is hidden in many foods where you wouldnt expect it.
- Think whole foods: fruits, vegetables, lean protein, and heart-healthy fats! Thisfruity quinoa salad is perfect for summer and, when that sweet tooth starts calling, sink your teeth into thesedeliciously moist brownies made with kidney beans!
- Drink plenty of water. This will prevent that extra bloat and help boost your metabolism. Some other drinks can help you reduce your belly bloat, too.
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Enhancing Your Stomachs Appearance
Double Down On Technique
Exercising without proper form could mean you’re shortchanging your hard work and who wants that? Core work especially is about good technique using momentum or gravity to help you could result in injury or wasting your own time as you’re not actually targeting the muscles you think you are.
‘It comes down to learning good technique, which means being able to access deep lower abdominal muscles and connect this muscular work with your breath,’ says Anna Freeman, head Pilates trainer at Class Pass studio partner, Blok London and Manchester.
‘When people overwork and isolate their front core without the right technique, you can end up with tight shoulders and pectoral muscles, as well as lower back pain and that lovely little muscular pouch at the lower tummy because of compressing the chest during exercises like crunches.’
So, get your technique right and then rinse and repeat. Capice??
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Be Realistic About Your Diet
It would help if you were realistic about your diet. If you consume too much fat and sugar, your dream of a flat, marked abdomen will never see the light of day.
No, this doesnt mean you have to live on small portions of vegetables it means you need to learn what to eat and understand what foods you are eating.
Increase Your Step Count To 8000+ Per Day
Numerous studies have concluded that increasing your step count to at least 8,000 steps per day can have a significant impact on BMI and overall health .
Furthermore, some studies have concluded that a daily lifestyle that includes 8,000+ steps per day was more beneficial than an inactive lifestyle that included 30 minutes of cardio.
Bottom line, if you want to decrease BMI and waist circumference, increase your step count and daily activities outside the gym in addition to following a diet and workout plan.
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Watch Your Stress Levels
There are so many factors to consider such as your cortisol levels and your sleep patterns, says Naomi. Everything you do exercising, socialising, working, living all contribute to how much stress your body is under.
Whether youre doing a burpee or the weekly call to your in-laws, your clever clogs body cant actually differentiate the stress. Ever wondered why when youre snowed under at work, youre exhausted by end of the day even though you havent got close to doing a workout? Well, thats why.
So, rather than push through because you feel like your body needs it managing your stress and switching up your routine could do you a world of favours, instead. Not least because too much cortisol can actually inhibit your bodys ability to burn fat and make your fat loss and toned tummy goals that bit harder to attain.
Sainsburys says “every little helps” and when it comes to offsetting and minimising stress, thats exactly the approach to go for.
How Do I Get A Flat Stomach Without Losing Weight 12 Tips
If you want to get a flat stomach, some weight loss is necessary, as you will need to burn fat around your abdomen. However, your stomach may look larger due to factors other than fat, such as gas or water retention.
Either way, making dietary changes and shaking up your workout routine can help you tone up your midsection.
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Get Your Beauty Rest & A Flatter Belly
One of the most important things to keep in mind when it comes to getting that flatter belly overnight we all want is to keep up with healthy eating and lifestyle habits. These are hacks you should aim to make a regular part of your lifestyle. Pair these with a regular exercise routine, a clean eating diet, and a plan to reduce stress. Before you know it, youll be well on your way to a flatter belly that lasts all day long.
How To Get A Flat Stomach In 4 Weeks
Say it like a mantra: Your stomach is more than your abs. While the six-pack may be the star of the show, it’s your other core muscles â the obliques and transverse abdominis â that act as the literal supporting cast to hold you in and give you a well-defined torso.
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For faster toning, hit your core from all sides through workouts and healthy eating. You’ll start with two reliable standards: the basic plank and crunch. You’ll then challenge your body with variations that target your entire core. Perform cardio and integrate a bloat-busting diet, and you’ll see noticeable tummy subtraction in four weeks.
Consider talking to your health care professional before you start a new fitness regimen.
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Old Vs Young: Does This Matter
Losing fat as you age is often more challenging due to decreased muscle mass, decreased metabolism, and a more sedentary lifestyle .
One study, however, found that increased levels of subcutaneous fat increased with the degree of obesity, but was independent of age . While there are clear hormonal differences as you age, most individuals can still lose weight later in life, it will just take more effort and time.
Reason being is that most increases in weight loss are directly related to poor food choices, lack of physical activity, sleep deprivation, stress, and a sedentary lifestyle. Over time, those all compound too, often resulting in decreased muscle mass and blunted metabolism.
For those reasons, losing fat and belly fat as you age can be more difficult, however most of the complications are in part due to controllable factors such as diet, physical activity levels, sleep, and stress management.
Need a workout program? Get 3 free workouts on Fitbod right now.
Neat Activity Should Be A Regular Part Of Your Routine
You’ve got your cardio workouts in check and your strength training on point but what about the general movement that keeps your heart healthy and weight loss journey ticking over? Enter NEAT exercise.
NEAT stands for Non-Exercise Activity Thermogenesis and refers to all movement you do that isn’t demarcated exercise. Examples include:
- Doing household chores
‘Being sedentary is directly associated with poorer long term health regardless of weight. This means even if you are not considered to be overweight if your NEAT is low, you are still at increased risk.’
Still not convinced it’ll help you get a flat stomach? NEAT contributes far more to your overall calorie burn than your gym workout does. So, instead of smashing a 40-minute strength sesh and sitting down for the rest of the day, try to schedule a walk in or spend some time on your feet. It’ll help mitigate delayed onset muscle soreness , increase your daily calorie burn and could give you some much-needed headspace in the middle/at the end of the day.
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To Perform The Side Plank:
Just like the plank or hollow hold, this is an exercise where you hold for time instead of doing repetitions. Try this exercise out 23 times a week for 3 sets of 2030 seconds each side.