Cosmetic surgery for flattening your stomach is not only expensive, it can also be risky. For example, complications such as excessive bleeding or infection at the surgical site are possible, according to the Mayo Clinic. Choosing a nonsurgical approach is healthier, and you can also save yourself some money. Use lifestyle changes to flatten your tummy and improve your overall health.
Step 1
Clean out your cupboards. Get rid of all your junk foods and high-calorie items. Replace them with nutrient-dense foods like fresh fruits and vegetables, leafy greens, low-fat dairy, lean meats, eggs, whole grains and beans.
Step 2
Cut back on the calories to lose your tummy fat. Use smaller plates with your meals to give yourself the satisfaction of eating regular amounts of food but without as many calories. Chew your food slowly as well to prevent overeating.
Step 3
Eat breakfast and have a small balanced meal every two or three hours for the rest of the day to stabilize your appetite. Half of a whole-wheat pita with a small grilled chicken breast, lettuce, tomato and sprouts is a balanced meal.
Step 4
Increase your water intake and decrease your empty liquid calorie intake. The Institute of Medicine recommends that women get approximately 90 oz. of water on a daily basis and men get about 120 oz. Meet these guidelines every day to not only keep your calories under control but also hydrate your body.
Step 5
Add interval training to your weekly schedule. Start out with a light warm-up jog, then run as fast as you can for 20 to 30 seconds. Decrease your pace to a light jog for 40 to 60 seconds and run hard again for 20 to 30 seconds. Follow this pattern for 30 minutes and finish with a light cooldown jog. Use a different type of cardio if you do not like running. Work out on three alternating days a week.
Step 6
Lift weights, either at home or at a gym. Do exercises that work all of your major muscle groups such as chest presses, upright rows, dead lifts, triceps extensions, chin-ups and leg presses. Perform 10 to 12 reps, do three or four sets, and work out three days a week on noncardio days.
Step 7
Add abdominal exercises to your workouts to tighten your belly. Work the upper, lower and oblique areas with exercises like reverse decline crunches, lying leg scissors, side bends, bicycle crunches and stability ball crunches. Aim for 15 to 20 reps, do three or four sets, and work your abs at the end of your interval sessions.
Tips and Warnings
- Interval training burns a high amount of calories and keeps your metabolism revving after you do it. Building muscle has the same metabolism-boosting effect.
