There are a thousand articles or posts out there on how to get a flat tummy. But the fact is most of them are very off. They either just tell you to exercise or go on a diet, and all will be solved, which is not entirely wrong. But there’s a lot more further to it than simply doing exercises. And that is what will be outlined in this article.
Just to put this out there, you aren’t genetically cursed, neither do you have a damaged metabolism or are too old to see results, as many have been led to believe. Instead, there a few invisible mistakes people unknowingly make all the time that can hinder you from getting a flat tummy.
So, before we get into the solution, we have to address the problem itself. Because you can’t solve a problem without knowing what it even is, right?
Let’s jump right into it, shall we?
The most obvious reason you don’t have a flat tummy is simply that there’s a layer of fat covering your abdominals. It’s as simple as that. And as we all know, there are several ways to put on that extra layer of fat. From a bad diet to inadequate physical exercise putting on weight can be very easy.
Now that we have outlined the problem let’s look into some solutions.
Tips On How To Get A Flat Stomach
1. Diet and Nutrition
To no surprise, diet and nutrition are first on the list. As I like to say, you can not out-train a bad diet. Even with intense workouts, if your diet is bad you will see little to no changes. So, the most reasonable first step to getting a flat tummy is to work on a diet and nutrition plan. Go for something that is both easy and healthy for you to maintain.
Try not to go overboard with it. Starving yourself will do more harm than good. So, don’t even make that an option. Instead, opt for healthy foods.
Not that it needs to be mentioned, but it would be best to avoid junk foods like pastries, baked goods, pizza, burgers, takeaways, processed and packaged food, candy, processed sugars, chocolate, sugar-filled drinks, and even ice-cream.
It may seem like a lot to avoid. But trust me, there are a lot of healthier options that taste just as good.
Eating a healthy, diverse diet that contains fruits and vegetables, such as soluble fiber, probiotics, and vitamin D, are good plans for losing weight from your waistline and help you get a flat tummy.
2. Cardio and workout
If you’re trying to get a flat tummy, then you have to incorporate some kind of workout out routine somewhere along the line. Cardio is a great way to get rid of your overall body fat levels, which is necessary when you are trying to get a flat tummy.
There are a few types of cardio workouts out there. But the most effective when trying to tone down body fat is the (HIIT) High-Intensity Interval Training.
The HIIT is very short and fast and will require an intense burst of energy, which will leave you feeling exhausted after. The HIIT is definitely worth a try.
There are a few exercises that target the abdominals, some of which are;
- Abdominal crunches
- Russian twists
- Mountain climber
There are so many more out there, but in terms of efficiency, these workouts work best. You can also try out some weighted workout routines that target the abdominals. Such as;
- Dumbbell side bends
- Weighted hip thrust
- Weighted sit-ups
- Weighted squats
These will put the necessary strain on your abdominals to stimulate the fat loss in that area and give you a flat tummy.
A workout routine isn’t complete without cardio. Cardio will help to stimulate the entire body. So, doing a brief cardio routine before your actual workout will go a very long way. You can also try High-Intensity Interval Training (HIIT). There are a few HIIT you can try that target the abdominals.
3. Try green tea
Green tea is known to contain antioxidants, which boost your metabolism and, in turn, aids the overall fat burning rate. So, if you’re trying to get rid of that stubborn belly fat, green tea may be worth trying. Adding lemon to the green tea has been said to boost its potency as well. Drinking 2 to 3 cups per day is good enough to help get rid of belly fat.
4. Adequate Sleep
A poor sleep pattern has a lot of negative side effects. One is that it will eventually increase your overall stress levels. As you know, stress is a significant factor in binge eating. So, to avoid this, get the minimum required 8 hours of sleep daily. Also, when you’re asleep, your body burns a lot of calories. This happens because your brain is most active when you’re fast asleep. (1)
5. Try out yoga
There are a ton of great benefits of yoga, one of which is it can help take you a step closer to getting a flat tummy. The few yoga poses that can help you get a flat tummy. Some of which are;
- Ustrasana (The Camel Pose)
- Vasisthasana (The Side Plank Pose)
- Paschimottana (The Seated Foward Bend Pose)
- Savasana (The Corpse Pose)
- Parivrtta Parsvakonasana (The Revolved Side Angle Pose)
- Kumbhakasana (The Plank Pose)
6. Give it a chance
One of the biggest reasons people give up is because they cannot see or notice any difference after putting in the necessary work. And you can’t blame them.
Nobody likes to play a losing game. But remember that all changes made to the body take time. It cannot and will not happen overnight. Just be patient, give it your very best, and you are sure to see the results you want. According to research, having a mental picture of what you’re working towards give you extra motivation and boost your drive.
So, while you’re doing whatever diet or exercise, keep that image in mind. Taking progress pictures is also a big help. It’ll show you just how far you’ve come and kept you motivated.
In conclusion, if you can follow each of the outlined instructions, you will definitely see the changes you want.
Just remember, even if you don’t see any changes immediately, keep at it. With enough time, you’ll be sure to get your flat tummy.
See also: Best Possible Ways To Lose Belly Fat
Aleksandra Nico, Psy.D., is a Psychologist and Editorial Assistant for Whatsdalatest who writes about mental health, relationships, human behaviour, and health. Aleksandra is passionate about helping others make well-informed choices to support and improve their physical and emotional well-being.