The concept of spot reducing, or trimming inches selectively off the belly, thighs or butt, is a myth. You may spend hours weekly crunching and invest in every product that promises in infomercials to slim your waistline, but you will have to lose weight and clean up your diet to achieve a flat stomach. The only way to flatten the stomach is by reducing body fat.
Misconceptions
If you have a few extra pounds to lose or a high body fat percentage, your abdominals will not appear flat regardless of how many crunches, bicycles and hanging leg raises you do. The elusive six pack will show up when your body is down to about 8 percent body fat for men and 14 percent for women, according to Anthony Ellis, a fitness expert with "Iron Magazine." To put this in perspective, the average body fat for men is 16 to 24 percent and for women 22 to 30 percent--depending on age, according to the American College of Sports Medicine.
Strategy
Following a diet that encourages a reduction in body fat will help flatten the abdominals. Eat primarily lean proteins, fresh produce, whole grains and unsaturated fats. Make sure your calorie intake falls below your calorie expenditure in order to lose weight. Stick to a slow rate of loss--just ½ to 2 lbs. per week--to target fat rather than water and lean muscle mass. Undertake aerobic activity that elevates your heart rate, like bicycling, walking or jogging, to force the body to burn off its fat stores, recommends the American Council on Exercise. For weight loss and management, conduct four, 45-minute cardio sessions per week.
Other Factors
Your stomach may appear bloated or distended due to your diet. Some people experience bloating and gas after consuming vegetables like onions, cabbage, beans and Brussels sprouts. Lactose intolerance may also cause bloating which prevents your stomach from looking flat. Consult your doctor if you think a food intolerance is affecting your digestion.
Considerations
Just because ab workouts do not flatten the stomach directly does not mean you should skip them altogether. Strengthening your abs create muscle to support your posture and prevent back pain. When you do shed body fat, you will have muscles developed that make your abdominals appear strong and taut. Strength training the whole body also increases your ratio of lean muscle, which can help rev your metabolism even while you are at rest, notes ACE.
Warning
A pudgy belly is not just unsightly, it also indicates you may be at a higher risk of developing many chronic conditions. Having too much belly fat can increase risk of dementia, type 2 diabetes, heart disease and stroke, reported USA Today on March 27, 2008. Make dietary and lifestyle changes to reduce your abdomen's size to look better and feel better.
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