Medication is prescribed by doctors to treat symptoms of an underlying condition such as high blood pressure, high cholesterol, diabetes and bronchitis. When it comes to weight loss, there are several drugs prescribed to help block the absorption of fat in the system and to reduce food cravings. Taking these drugs will cause you to absorb less calories and promote weight loss, which can in turn lead to a flat stomach. The bad news is that these medications can also cause unwanted side effects to occur. If you want to get a flat stomach without the assistance of medication, you can do it by following a specific series of steps.
Step 1
Limit your intake of fattening foods. Avoid foods that are high in fat and sugar. Examples of these are burgers, fries, pizza, processed meats, refined white flour products, deep fried foods, ice cream and commercial baked goods. Have your diet consist only of nutrient dense foods like fruits, vegetables, lean meats, low-fat dairy products, beans, whole grains and fish.
Step 2
Decrease the amount of calories you consume. If you want to create a flat stomach, you must lose weight over your whole body by creating a caloric deficiency. Reduce your daily intake by 500 calories to lose a pound of weight a week.
Step 3
Drink more water and less high-calorie beverages. Liquids that are high in sugar and calories still cause weight gain and you should eliminate them from your diet to promote a flat stomach. Soda, milk shakes, fruit drinks, sugared teas, flavored coffee drinks and alcohol are all examples of these. Drink water as your main beverage as it has no calories and it helps keep you hydrated.
Step 4
Eat smaller meals more frequently. When you eat a large meal then do not eat again for several hours, your body holds onto stored calories and your metabolism slows down. To crank up your metabolism, eat a small meal every two to three hours during the day that is a combination of protein and carbs. A bowl of beans and brown rice is an example of a midday meal.
Step 5
Lift weights to build muscle. Weight lifting can increase the size of your muscles, which in turn can increase your caloric expenditure when you are at rest. This is because muscle is metabolically active tissue. Do weight training that targets not just your stomach, but all your major muscle groups. Examples of these exercises are push-ups, upright rows, back extensions, triceps extensions, biceps curls, ab crunches and leg presses. Do 12 to 15 reps, three to four sets and lift weights three times a week on alternating days.
Step 6
Perform cardiovascular exercise. This type of exercise helps build your aerobic capacity, and it is also efficient at burning calories from your stomach. Do cardio three times a week on alternating days for 45 to 60 minutes. Examples of things you can do include running, indoor cycling, stair climbing, elliptical training, rowing, kickboxing and swimming.
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