Flattening your abdominal region doesn't require hundreds of crunches per day. In fact, you can flatten you stomach without exercise or expensive surgeries by simply eating healthier. The key is to eat and drink fewer calories than you burn; this is the basic principle of a calorie deficit. The human body burns calories constantly throughout the day, so figure out how many calories your body actually needs for basic bodily functions, and then determine how many calories to cut from your diet.
Step 1
Determine your basal metabolic rate, or BMR, by using an online BMR calculator (see Resources). Your BMR will tell you approximately how many calories your body burns each day in order to perform all of its most basic functions. Once you have this number figured out, subtract 1,000 calories to end up with your daily caloric intake target goal.
Step 2
Eat a healthy diet consisting of vegetables, whole grains, fruits and lean meats. Count your calories in order to stick to your daily caloric intake goal. Use the food's packaging to determine the calorie content, or use the Internet to look up this information (see Resources). Be sure that two-thirds of each meal consists of plant-based foods---like whole grains, vegetables and fruits---while the other one-third of your diet consists of lean meats or other protein dishes.
Step 3
Live an active lifestyle. This doesn't mean that you have to exercise each day, but try to do something active each day such as walking the dog, playing with your kids, cleaning the house, mowing the lawn or even shopping. Living an active lifestyle helps to boost your body's metabolism, and this will lead to faster weight loss in your midsection.
Step 4
Drink plenty of water each day, especially as a replacement for sodas, sugary fruit juices and energy drinks. It can help reduce your caloric intake significantly for some people. Sip water throughout the day rather than only drinking it when you feel thirsty. When your body feels thirsty, it's an early sign of dehydration.
Tips and Warnings
- If cutting 1,000 calories from your daily diet seems to extreme, reduce this figure to 500 calories per day. This will still lead to about 1 lb. of weight loss per week, whereas 1,000 calories per day would lead to a 2-lb. per week reduction. Fat is burned in the most fat-concentrated parts of the body first---usually the abdominal region for men and the hip area for women. So your fat loss will progress from the fattest parts of your body to the less fatty parts.
- Do not begin a new diet without first consulting with your doctor. Do not exceed 2 lbs. of weight loss per week, which is equivalent to cutting 1,000 calories per day.
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