The amount of abdominal fat you currently have will greatly determine if you can achieve flat abs in three months. If you are overweight, a healthy amount of weight to lose is 1 to 2 lbs. per week. There is not a better time to start working on flat abs than now --- even if it takes longer than three months. You cannot target fat loss on your abs, so you will lose fat on your entire body.
Calories
There are 3,500 calories in 1 lb. of body fat, so you need to cut 500 to 1,000 calories per day to lose 1 to 2 lbs. per week. If you're eating fewer calories, your body must pull calories from fat storage cells which causes your weight to decrease. Eating fewer calories does not mean eating less food, it means making better decisions about the types of foods you eat and the beverages you drink. Keeping a calorie journal will help you stay on track for your weight-loss goals. Anytime you eat or drink something, write down the calorie content in your journal, so you can see where excess calories are being consumed.
Diet
Your still-growing body needs essential nutrients from all the food groups. Your main diet should consist of fruits, vegetables, low-fat dairy, lean meats and whole grains. Certain food preparation can be loaded with calories, so opt for grilled and baked foods in comparison to fried. Limit your use of high-calorie dips and sauces. Pack your own school snacks with fresh fruit, raw veggies, pretzels and low-fat yogurt. Several calories come from soda, so substitute sodas with water. Some foods will be packaged as fat-free or low-fat, but this does not mean they're low in calories, according to the Centers for Disease Control and Prevention. Always read the calorie content on the "Nutritional Facts" food label and remember that the calories listed are for one serving of the food item.
Physical Activity
Teenagers need 60 minutes or more of physical activity each day, according to MayoClinic.com. Vigorous-intensity activities like running or cycling uphill will increase the amount of calories you burn resulting in more weight loss. Participating in sports, walking or riding your bike to school, hiking, swimming, jogging and doing household chores are all ways of burning calories throughout the day. Strength training your major muscle groups at least three times per week helps you burn calories even while not exercising, according to KidsHealth.org. Since you're trying to flatten your abs, perform abdominal strength-training exercises every other day. Add resistance bands, dumbbells and medicine balls to increase the intensity of abdominal crunches. Your gym coach can show you the correct way to perform several strength-training exercises.
Considerations
If you're concerned with your weight and your attempts at weight loss have failed, talk to your parents and consult with your doctor to develop a customized plan to fit your needs. The anatomy of your body may prevent you from having flat abs, so be realistic with your expectations. A healthy diet and remaining physically active throughout your life will help you control your weight and reduce your risk of several life-threatening diseases.
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