Gyms are overflowing with people folding themselves into machines, writhing on the floor and perched precariously on exercise balls, all trying to achieve perfect six-pack abs. So why aren't gym locker rooms filled with beautiful washboard stomachs like you see on TV? Unfortunately, it's impossible to lose fat in only one part of the body by training the muscles in that area. In other words, you can't crunch away your beer belly by doing 100 sit-ups a day. While it may take you months of dedicated diet and exercise to lose the fat off your gut, there are some things that you can do right now to get a flatter stomach without exercise.
Step 1
Stand up straight. Slouching doesn't just look slovenly; it also makes your belly seem bigger. When you slouch, your shoulders roll forward, your chest caves in and your rib cage drops closer to your hips. This gives your gut nowhere to go but out. To keep your waist from bulging, stand with good posture. To improve posture, the American Chiropractic Association suggests rolling your shoulders back and down, standing tall and drawing in your stomach by bringing your belly button toward your spine. Good posture instantly shrinks your spare tire, and over time standing erect will make your abs tighter and flatter.
Step 2
Sit up straight. Check your posture right now. Are you slouched or hunched? How does your tummy look? Try sitting tall, rolling your shoulders away from your ears and drawing your naval toward your spine, just as you did to stand up straight. Did your belly shrink? People spend most of their days hunched at desks, slouching in our cars and curled up in front of the TV. When we sit for long periods, the muscles in our hips and chest actually become shorter, while the muscles in our backs stretch out. Before long, you have a permanent belly-swelling slouch.
It takes conscious effort to sit up straight, but you'll offer a trimmer, more confident physique. "Don't slouch or lean forward to view work or the computer monitor," says Edward L. Maurer, doctor of chiropractic and diplomat of the American Chiropractic Board at the National University of Health Sciences in Kalamazoo, Michigan. "Either move closer to the work or move the work closer to you. Tilt the monitor so the center of the screen is at eye level for easy viewing."
Step 3
Avoid bloating. You won't be able to see abs on the most perfect stomach if it's swollen with intestinal gas. Some common causes of bloating are food allergies and an intolerance toward a certain food, insufficient fiber and water intake, high-sodium diets, gassy foods, and eating too quickly. Pay attention to how your body feels after eating dairy or wheat. If you suspect a wheat allergy or that you are lactose intolerance, avoid these foods and consult a nutritionist. Stay away from beans and vegetables such as broccoli, cauliflower and Brussels sprouts if they make you gassy, and steer clear of highly processed foods, which tend to contain lots of sodium.
If you eat too quickly, you are likely to swallow more air, which will also contribute to intestinal gas and bloating. There's evidence that eating more slowly might actually help you lose weight as well. A study conducted on 3,000 people in Osaka, Japan, and published in the British Medical Journal found that those who ate more quickly were more likely to be obese. If you eat more slowly, you may deflate your tummy and shrink the flab sitting on top while you're at it.
Step 4
Eat small meals. Your stomach is naturally about the size of a fist, but it can stretch to fit about 2 liters (more than 4 cups) of food after a big meal. Your abs won't look flat with a cantaloupe-sized stomach forcing them outward. Instead of eating two or three giant meals a day, try eating five to six smaller meals every few hours. Your belly won't be swollen, and the American Dietetic Association says eating smaller, more frequent meals may help you to lose weight.
"It prevents you from getting so famished during those long stretches between meals that you overdo it when you finally pick up a fork," explains Julie Upton, a registered dietitian and spokesperson for the American Dietetic Association. "If your schedule is too jam-packed to fit in more than three meals, carry around a few wholesome treats (like nuts, fresh or dried fruit, low-fat string cheese, or half of a peanut butter sandwich on a whole-wheat pita) to snack on, so you won't get ravenous."
Step 5
Stay active. Hours of crunches aren't going to make your six-pack pop out through a flabby tummy, but any kind of aerobic activity will speed your metabolism, strengthen muscles and help you burn excess fat. You don't have to run a marathon to reap the benefits of an active lifestyle. Going for a walk, gardening and playing with your kids or pets is enough to get your blood pumping and muscles working. You'll spend less time sitting and look and feel better.
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