A flat tummy may be one of the most commonly targeted areas for people who want to slim down their bodies. Doing crunches will help you tone your midsection, but they won't reduce the size and look of your stomach--especially if you have extra fat in the belly area. Stomach muscle is hidden under your fat, and you won't be able to see the muscle if you're overweight. There are other paths available, however, to help you flatten your stomach and move you closer to the results you want.
Step 1
Reduce sodium in your diet by cutting down on table salt and instead using spices and herbs to flavor dishes. Salt causes bloating, leading to a rounded and protruding belly. Reduce the amount of processed and canned foods you eat as well, as both tend to be sources of sodium.
Step 2
Reduce your carbohydrate intake and consume your daily servings before early afternoon so your body has time to process and burn the sugar produced. Eliminate all pastries and other processed carbs and choose whole grains instead. Dark grains, such as rye and whole wheat, contain more fiber, which stabilizes your digestive system and helps you stay regular.
Step 3
Drink eight to 10 glasses of water each day. The less water you drink, the more your body retains in an effort to stay healthy. Coffee and alcohol dehydrate, so increase your intake of water if you drink them regularly.
Step 4
Fight stress. Stress prompts your body to release hormones, including cortisol, which is what your body uses to stay alert and fight danger. When you're under stress, the hormones don't get used (because you're not in real danger), and they instead are stored in your midsection. Look into meditation, guided imagery or yoga to help focus your mind away from stress and to learn to control it.
Step 5
Reduce the amount of dairy you eat. Dairy causes gas and bloating. Full-fat diary is worse, so switching to low-fat items will help. Even better, alternate between low-fat dairy and soy products.
Step 6
Stick to a regular exercise program and incorporate exercises that work your core muscles (stomach and lower back). Pilates is excellent for this, and yoga can also help, as it challenges your balance and forces you to work your midsection. Add daily aerobic exercise--even if it's just walking for 30 minutes--and do three to four days of resistance training each week. Working out, especially with cardio exercises, will speed your metabolism and help you lose weight faster, flattening your tummy by burning the fat that covers the stomach muscles.
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