Achieving flat abs is the goal of many fitness enthusiasts. Flat abs result from a combination of cardio exercise, targeted resistance training and a healthy diet. While your ability to show off a chiseled six pack may be partially genetic, you can adopt strategies to help you flatten your abdomen.
Significance
Achieving a flat abdomen is not just a cosmetic concern. Too much fat at the belly puts you at risk for a number of chronic diseases. About 50 percent of Americans have too much fat around their waists, notes Rachel Whitmer, a researcher at Kaiser Permanente Division of Research in Oakland in a March 2008 issue of "USA Today." She goes on to point out that excessive belly fat correlates with the development of chronic disease such as Type 2 diabetes and heart disease. Belly fat may also put you at a higher risk of developing dementia as you age.
Diet's Role
Eating a healthy, portion-controlled diet helps you achieve flat abs. Focus on whole grains, lean proteins and fresh produce for most of your meals. Emphasize whole foods over processed products such as frozen dinners, fast food and refined flour-based snacks. Certain foods, such as whole grains and low-fat dairy help encourage fat loss at the abdomen. A study in the "American Journal of Clinical Nutrition" in 2008 demonstrated that dieters replacing refined grains with whole grains experienced a significant loss of body fat in the abdominal region. Curtin University researchers showed in 2009 that consuming five servings of dairy daily helped dieters lose belly fat---particularly low-fat cottage cheese, yogurt and milk.
Misconceptions
You cannot crunch your way to a flat midsection. While targeted abdominal exercises help build the stomach muscles, you will not achieve flat abs unless you address the layer of fat covering them. Cardio exercise that reduces overall body fat helps flatten out your abs.
Considerations
If bloating and gas prevent your midsection from being as flat as you would like, consider eliminating certain offending foods. Some people suffer from intolerances to lactose---the sugar in milk, wheat and soy that can cause the belly to swell due to incomplete digestion. Consuming too much sodium, which is prevalent in processed foods, may cause you to retain water and give the appearance of a protruding belly. The University of Michigan Health Systems writes that sensitive individuals may experience bloating and gas after consuming vegetables such as onions, celery, brussels sprouts, cucumbers and cabbage.
Strategy
Eating several small meals a day prevents feeling stuffed and a resulting distended stomach. It also makes digestion run more smoothly so your belly stays flatter all day long. Drink plenty of water to keep waste moving through your system and reduce bloat.
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