How To Have A Flat Tummy Or Abs

The battle of the stomach bulge is a fight being waged in homes all across the country. Most people want to lose belly fat for aesthetic reasons, but obtaining a flat stomach is important for health reason, too. According to MayoClinic.com, excess stomach fat increases your risk of heart disease, diabetes, certain types of cancers and other serious diseases. If you are serious about getting a flat, toned belly, you'll need to be both disciplined and patient.

Step 1

Develop a regular exercise routine. Having a consistent workout regimen is essential to losing belly fat. You'll never get a six-pack abs without first getting rid of the layer of fat that covers them. According to the Harvard Medical School Family Health Guide, to lose weight--in your abdominal area and otherwise--you should aim for 30 to 60 minutes of moderate intensity exercise each day. Personal trainer Christian Finn says that aerobics and strength training hold the best fat-burning potential so make sure that, whenever possible, your routine includes these forms of exercise.

Step 2

Eat healthy foods. Consuming fiber-rich fruits, vegetables and complex carbohydrates is key to developing and retaining a flat tummy. In addition, Liz Vaccariello and Cynthia Sass, authors of the book, "The Flat Belly Diet," maintain that including a small amount of monounsaturated fats in each meal can help reduce belly fat. Foods containing monounsaturated fats include olives, avocados, nuts, sunflower seeds, and even dark chocolate.

Step 3

Observe your portion size. Even if you're eating the right foods, if you eat oversized portions, you'll have a more difficult time deflating that spare tire. MayoClinic.com recommends using visual cues to help control your portion size and understanding how many servings you are consuming. For example, one serving of meat should be roughly the size of a deck of cards. A serving of fruit or a small bowl of vegetables should equal the size of a baseball.

Step 4

Tone your abdominal muscles. It's a widely held myth that abdominal exercises, such as crunches and sit-ups, burn away belly fat. Nonetheless, these exercises are essential to firming your abdominal muscles and developing well-defined abs. When exercising, be sure to target both the upper and lower set of abdominal muscles for a balanced look.