If you are insecure about the flab on your stomach, you may be considering an exercise plan that involves doing hundreds of crunches a day. But if you have a thick layer of fat on your stomach, you can do crunches non-stop for the next year, and you still probably won't get the results you're looking for. To flatten your stomach fast, you need to work your entire body and improve the quality of your diet.
Step 1
Run, jump, dance or do anything else that gets your heart pumping. Doing moderate-intensity exercise on a daily basis is the best way to burn off belly fat, because it helps you tone your muscles and lose weight, according to the MayoClinic.com. Although the right type and amount of exercise for you depends on your ultimate health goals and your current health and activity level, the Centers for Disease Control and Prevention recommends getting at least 150 minutes of moderate-intensity aerobic activity, such as speed walking, or 75 minutes of vigorous-intensity activity, such as running, every week.
Step 2
Do planks to engage your core muscles. While aerobic activity burns off fat, core exercises, such as planks, help strengthen and tone the muscles beneath the fat, according to the Mayo Clinic. To do a plank, get into the raised push-up position and lower yourself until you are resting on your forearms. Brace your abdominal muscles, and hold your body in a straight line for 60 seconds, reports "Women's Health Magazine."
Step 3
Suck in your stomach throughout the day. While you cannot perform crunches or planks while you're sitting at your desk or on the commuter train, you can pull in your abdominal muscles by drawing them back toward your spine. This exercise works a core muscle known as the transverse abdominis, explains the Women Fitness website.
Step 4
Cut your calorie intake if you're overweight. Exercise alone will help burn calories, but you can boost your fat-burning effort by replacing many high-calorie choices with lower-calorie foods. Talk to your doctor about how many calories you can lose in a day while staying healthy. Once you have set your goal, snack regularly on high-fiber foods, such as fruits, vegetables and whole grains, recommends MayoClinic.com. They are packed with nutrients, but they are generally low in calories. They also take longer to digest, which means you will stay full longer.
Step 5
Eat flat-stomach foods. An egg, for example, is not only an ideal protein source that helps you build muscle, but it is also a food that helps you stay full longer, says "Fitness Magazine." Almonds can also help you lose weight and build abdominal muscle, because they contain protein, fiber and magnesium, which helps your body regulate its blood sugar, produce energy and build and maintain muscle, according to "Fitness Magazine."
Things You'll Need
- Fruits
- Vegetables
- Eggs
- Almonds
- Exercise clothes
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