Anyone can have a flat stomach, it just takes a bit of work. Losing weight will help you flatten your stomach. Spot reduction is a myth because you lose weight from all over the body not just one area. As you exercise and eat the right foods, you will melt fat to reveal a tighter, flatter tummy. Remember to consult your physician before beginning any new exercise regimen.
Calories
Monitoring your daily caloric intake will promote weight loss, leading to a flatter stomach. Everyone We all require a different amount of calories based on our activity level, age and gender. Since 3,500 calories equals 1 pound, you'll need to cut your daily calories by 500 or through a combination of calorie restriction and exercise. Activities such as swimming, jogging, elliptical training and high-impact aerobics, can help you burn 450 to 700 calories per hour. The American Heart Association recommends that women consume at least 1,200 calories daily and men should not fall below 1,500 calories a day.
Physical Activity
Burn belly flab through cardio training. The Centers for Disease Control and Prevention recommends aerobic training for at least 2 hours and 30 minutes per week. Interval training can be done with most aerobic activities. It requires short bursts of intensity followed by a recovery period. For example, jog for one minute at a high intensity and then recover with a moderate jog for two minutes, repeating throughout the workout.
Strength Training
Strength training can help you tone and tighten your tummy. As you gain muscle, your body gains the ability to more efficiently burn calories. Strength train two to three days a week for at least 30 minutes, completing six to 10 exercises. Work all your muscles, including those in your legs, chest, back, biceps, triceps and core.
Considerations
Limiting empty calories, such as soda, alcohol, processed foods and sweets, will help you lose weight. These drinks and foods typically lack essential nutrients. These calories also do not promote satiety, often leading you to over eat. Too much of any kind of alcohol can lead to excess belly fat. Limit these foods or eliminate them from your diet. Choose fruits and vegetables, lean proteins, low-fat dairy and whole grains instead.
References
- MayoClinic.com: Calorie Calculator
- American Heart Association: American Heart Association Guidelines for Weight Management for Healthy Adults
- Health Status: Most Accurate Calorie Calculator
- MayoClinic.com: Strength Training
- MayoClinic.com: Belly Fat in Men
- Centers for Disease Control and Prevention: Physical Activities for Everyone
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