How Can A Teenage Girl Get A Flat Stomach?

Endless crunches and starvation diets are not the answer to getting a flat stomach. Having trimmed, toned abs is a goal of many teenage girls and it is achievable through good nutrition and the right kind of exercise. Although you can't lose weight in just one part of your body, a healthful lifestyle will help you shed excess pounds, tone muscles and enjoy a flatter stomach.

Nutrition

Eating regularly keeps your metabolism revved and gives your body the nutrients to build healthy, toned muscle. Strive for three meals each day and several healthful snacks. The U.S. Department of Agriculture Food Guide Pyramid recommends lean protein from meat, fish, chicken and low-fat or fat free dairy. Add to each meal a serving or two of fresh fruit or vegetables and whole grains, such as whole grain bread or brown rice. Teenage girls require about 2,200 calories daily to support growth and proper physiological functioning.

Foods to Avoid

Sugar and saturated fat add calories with no nutritional value. Limit soda, candy, sugary desserts, fast food and fried food as much as possible. Avoiding unnecessary calories will help you shed excess belly fat more quickly.

Ab Exercises

Traditional crunches work the ab muscles that run along the front of the torso, commonly referred to as the six pack. Exercise routines that incorporate Pilates or yoga and exercises performed on an exercise ball help firm the muscles in the lower part of the abdomen, along the sides of the waist and the lower back muscles. All these muscles work together to create a flatter stomach. They also give you better balance and lessen your risk of back injury, according to the Mayo Clinic.

Cardio Exercise

A healthful diet will keep your caloric intake at the proper level. To burn stored fat, you have to get active. Susan Bartell, author of "Dr. Susan's Girls-Only Weight Loss Guide," says any activity you enjoy and can perform at moderate to high intensity counts, including dancing, skating, running, swimming or participating in an aerobics class. Walk as much as possible or ride your bike for transportation. Be as active as you can, most days of the week.

Strength Training

Don't believe the myth that you will get bulky muscles. Women have different hormones than men, which limits the amount of muscle growth you can achieve. Strength training builds healthy, toned muscle that gives you more energy, improves your body's appearance and raises your metabolism. Strong muscles burn more calories, too, even when you sleep. Use weight machines at your local gym or hand weights at home, incorporating exercises for each muscle group. Allow a day of rest between workouts. Muscles develop while you are at rest, not during workouts.

Stay Away from Fads

Don't fall for diets that promise exaggerated results and workouts that claim to sculpt a perfect body overnight. They are often unhealthy, according to the Mayo Clinic, and any results you gain will disappear when you stop using the program. The most successful route to a flat stomach for the rest of your life is to adopt healthful habits.