How to Get a Flat Stomach

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Pin ItArticle EditDiscussWhether 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.

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Exercise

Sure, you can do 100 crunches a day, but if you've got a layer of 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.

1Do aerobic exercises daily. 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 one to two days of rest each week.

2Take up dancing, running, Tae-Bo, swimming, cycling and walking at a good pace—anything that brings your heart rate up.3Try 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.4Include plyometrics. Plyometrics are exercises that require "explosive power." They combine cardio with strength training. 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.5Do strength training to build muscle. Having more muscle will increase your metabolism, so you'll burn calories faster over time.

Crunches work the upper abdomen, leg raises work the lower abdomen, and side bends work the obliques (also known as love handles). About 15 to 25 reps each day should be enough. If you can do more than that, try adding a 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 compound exercises like deadlifts with heavier weights.

Diet1Eat healthier and cut down on junk food. Replace sweets and chips with fruits and vegetables. You'll see a world of difference.

2Eat lots of lean protein. Beans, nuts, and lean meat are rather good for you as long as you do not eat the fat!3Eat 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 flatter tummy.4Eat low-fat dairy products. Switch out your high-fat dairy for low-fat options, which are rich in protein and vitamin B6.5Eat smaller meals during the day. Eat just enough until you feel full.

Wait until you feel hungry again before eating. Focus on only eating healthy food items, and avoid eating sugar—it will only make you feel tired and will cause you to crave more. It's a vicious cycle!Take small breaks in between every bite of food when eating. It will help you realize when you are full.6Eat 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:[1]CabbageCarrotsCauliflowerCeleryCucumbersZucchiniDark leaf lettuceOnionsPearsTomatoesWatercressBroccoliBananasApplesBerries7Don't eat anything for about two hours before you sleep. Your body slows down when you sleep so you can't digest food properly.8Drink water. You should replace all your regular beverages with water, especially soda and sugared drinks. Water will make it easier to lose weight. Consider flavored water as an alternative if you must.

Drinking lemon water is said to be a natural way of speeding up your metabolism as well. Try squeezing a lemon wedge into a glass of cold water for a refreshing, healthy drink.Your urine should be a light yellow or clear color; dark yellow with an odor could be a sign that you are dehydrated.Please remember that if you drink too much water, your stomach would expand causing it to be bigger and it would make you more hungry. Just drink enough water to make you satisfied.9Lower 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.

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Edit TipsYou can exercise while watching TV - you'll be occupied doing two things and you'll do a lot of exercise without even realising!Get someone to work out with you so you'll inspire each other. If you can't find anyone, try imagining you are with someone you know, or a celebrity or an athlete with abs you admire.Be patient! Some people find it harder to obtain a flat stomach than others, as this is dependent on your own personal fitness level.Stretching is also important and helps tone and prevent injuries.Going to see a personal trainer or a doctor can help greatly as they can give you a diet and exercise plan that will help you get to your desired weight, and it's easier than doing it alone.Don't skip meals or starve yourself. It'll only lead to weight gain in the long term and you could develop anorexia.

Always get enough sleep. You know you got enough sleep when you wake up by yourself from bed without any alarm clock. Sleep deprivation slows your metabolism.

Edit WarningsDo not starve yourself. Your results will only be temporary and you will feel frustrated sooner (and will probably give up quicker). When you starve yourself, your body goes into "starvation mode," and it causes your body to slow down your metabolism (which digests your food) and minimize weight loss. While you might think that by not eating completely is most effective, in essence it could do permanent harm to your body as well as make it hard to keep off the weight.No crash dieting! This can lead to malnutrition, irritability, tiredness, lethargia and will cause food cravings. After you discontinue crash dieting the "yo-yo effect" may take place where you eat more than normal re-gaining all the weight you lost and extra weight.Don't go overboard with the crunches. Your body will tell you when you need to rest. Take a quick break, deep breaths, and then continue until your workout is complete.Drinking fruit juice may seem healthy, but it usually contains just as much sugar as fizzy drinks. If you like juice, try making it yourself.Don't attempt plyometric exercises from the push-up position unless you have acquired good to excellent core muscle control to avoid injuring your back.

Edit Related wikiHowsHow to Do Reverse CrunchesHow to Get Six Pack AbsHow to Do Sit UpsHow to Do a DeadliftHow to Start Walking for ExerciseHow to Do Side Crunches With an Exercise BallHow to Do a Reverse Crunch Twist With an Exercise BallHow to Exercise for a Flat Stomach

Sources and Citations? http://www.diabetes.org/food-and-fitness/food/planning-meals/the-glycemic-index-of-foods.htmlWebMD - Green tea and weight lossArticle Info Featured Article

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