Having a flat stomach isn't as simple as going on a crash diet and losing some weight; it's about adopting a long-term weight loss plan to keep it off. The only way to get a flat stomach is do cardiovascular exercise and eat right. Ab exercises like sit-ups and reverse crunches won't reduce the fat on your belly, but making some changes in your lifestyle to become aware of what you're eating and lose weight at in a healthy time frame. Check in with your doctor about the changes you are making, and ask for further guidance for your individual needs.
Step 1
Keep a food diary and write down everything you eat and drink. Seeing your choices in black and white will force you to realize how well or how poorly you are eating. Add up your daily calories and cut them by 250. Drink a lot of water and add that up, too, so you are reaching a minimum of eight glasses a day.
Step 2
Reduce your calorie intake by 500 calories a day after a couple of weeks to increase weight loss. You can further reduce your calories by 1,000 a day as long as you stay above the minimum of 1,200 if you are female or 1,400 if you are male.
Step 3
Budget in a couple hundred calories daily for your favorite foods so you won't give in to cravings later. Work on eating five to six times a day so you always feel full and do not binge later. This habit will serve you in the long run so you don't overeat, but it may be difficult at first.
Step 4
Start exercising. Some people find it difficult to both restrict their eating and exercise the discipline to start working out at the same time. Relax and take things slow. Give yourself four to six weeks to make a habit of eating less and on a different schedule before you begin cardio. Start with two days a week of cardio doing an activity you enjoy like walking or dance for 10 to 30 minutes.
Step 5
Work up to three to five days a week of cardio for 20 to 30 minutes. Find multiple activities you enjoy and mix it up. Variety will keep you from getting bored or frustrated by a weight loss plateau. Overcome a plateau by increasing your cardio time, intensity, or by trying new activities. This will keep you progressing and help you keep your flat stomach once you get it.
Step 6
Do abdominal exercises. While exercises such as sit-ups, crunches and leg lifts won't give you a flat stomach by themselves, they will help keep your abdominal area looking toned and defined, giving it a more "flat" appearance.
Tips and Warnings
- Healthy weight loss is 1 to 2 lbs. a week. If you are not losing this amount, take another look at your food diary and see if you're really counting all your calories. You can also speak to personal trainer about tweaking your exercise program to promote further weight loss.
- Do not undereat. Dr. Wayne Calloway of George Washington School of Medicine advices adults to eat at least 1,200 calories daily. Eating less than this can put your body in starvation or famine mode, and it will try to hold on to all the fat it has to survive.
Member Comments