When you have belly fat, you are at an increased risk for chronic conditions, such as type 2 diabetes and metabolic disturbances. This is caused from the formation of visceral fat that surrounds the organs. The best way to get a flat belly is by making changes to your diet and exercise habits.
Misconceptions
It is a common belief that you can reduce the size of your stomach by doing a single exercise repeatedly. This is called spot reduction, and it is not possible, says the American Council on Exercise. To get a flat belly, you must lose weight throughout your whole body.
Size
Your main objective when it comes to getting a flat belly is to create a caloric deficit. This is done by reducing your daily intake. If you cut back by 500 to 1,000 calories each day, you can lose 1 to 2 lbs. a week, according to the National Institutes of Health. To find your starting intake, track your calories for a day using an online calorie tracker and then make your reduction. For example, if you currently take in 2,800 calories, your new daily intake will be 2,300 to 1,800.
Types
Even though you are cutting your calories, you still want to choose healthy foods. Have your diet consist mainly of low-energy-density foods, such as fruits, vegetables, leafy greens and whole grains. These foods provide a larger portion size with a fewer number of calories, according to the Mayo Clinic. Stay away from burgers, fries, cakes, cookies, doughnuts and pastries.
Time Frame
When you wait long periods between your meals, you run the risk of getting hungry and overeating. This can sabotage your progress. Prevent this from happening by eating small, balanced meals every two to three hours through the course of the day. Have your first meal as soon as you get up, and include protein and complex carbohydrates with each meal. Baby carrots, celery sticks, low-fat cheese cubes and a small apple form a meal, for example.
Cardiovascular Training
Cardiovascular exercise causes you to burn calories. Perform any type of cardio that you like, such as running, rowing, biking, elliptical training, swimming, kickboxing or jumping rope. Note that, to lose weight, 60 to 90 minutes of physical activity may be necessary, according to the American College of Sports Medicine. If you do not have time to do this in one session, work out two or three times a day.
Weight Training
Weight training is an important aspect of getting a flat belly. By building muscle, you increase your resting metabolic rate and promote faster weight loss. Perform exercises that target all of your major muscle groups, like push-ups, upright rows, lat pull-downs, triceps dips, biceps curls and lunges. Aim for 10 to 12 reps, do three or four sets and work out two or three days a week on nonconsecutive days.
Abdominal Workout
Abdominal exercises will not do much for fat in your stomach, but they will help you tone and tighten your midsection. Perform exercises that target your lower abs, upper abs and obliques, like hanging knee raises, reverse crunches, side crunches, Russian twists and sit-ups. Aim for 15 to 20 reps, do three or four sets and work your abs three days a week on nonconsecutive days.
References
- The Harvard Medical School: Abdominal Fat and What to Do About It
- American Council on Exercise: Why Is the Concept of Spot Reduction Considered a Myth?
- MedlinePlus: Tips for Losing Weight
- Mayo Clinic: Energy Density and Weight Loss: Feel Full on Fewer Calories
- ACSM: Physical Activity and Public Health Guidelines
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