Combining increased activity with a healthy diet will help you get a flat stomach; however, it may take longer than a month. How long did it take you to gain your belly fat? Probably more than four weeks. The truth is that losing fat takes as long — or longer — than putting it on, so patience is key.
Setting unrealistic goals leads to failure, disappointment and frustration, which can cause you to ditch your goals altogether. Getting a flat stomach typically means reducing your total body fat to a body fat percentage of about 21 to 24 percent. This leads to a "fit" body with a below average amount of fat mass, according to the American Council on Exercise. Do you know where you are now? If not, it might help to get your body composition measured.
There are plenty of methods to do this — some are more accessible and others are more accurate. On the accessible end of the spectrum, you can ask a personal trainer to do a skin fold test at the gym; for more accuracy you can seek out body composition testing with air displacement plethysmograph or hydrostatic weighing.
Once you have that number, you can plug it into an equation to see how much fat you need to lose to get to your goal body fat percentage and a flat stomach. That formula is:. As an example, Janine weighs pounds and has 28 percent body fat. Her goal is 22 percent body fat. So, she needs to lose If you have a similar amount of weight to lose, it's likely to take a little longer than a month.
Weight loss isn't an exact science and, like the future, you can't predict it. Your genetics, fluctuating hormones, your age, sex, activity level and more all play roles in how easily and quickly you can lose fat.
So all you can do is roughly estimate how long it will take you based on the calorie deficit you are able to create. Except for certain medical conditions, medications and genetic tendencies, people gain weight because they consume more calories than they expend. In fact, combining resistance training with aerobic exercise seems to be the most effective for slimming your waistline Resistance training may prevent the loss of muscle mass often seen with dieting, which may help maintain your metabolic rate and reduce your waist circumference.
Performing exercises while standing up may benefit your health more than performing the same exercises while sitting or using weight machines. By standing, you activate more muscles to maintain balance and hold up your weight. Another study suggested that standing may improve your breathing, compared to sitting Although this may seem like a minor alteration, it may strengthen your midsection and is worth a try. Doing exercises while standing instead of sitting may burn more calories, activate your muscles more and improve oxygenation and breathing ability.
Apple cider vinegar is linked to several impressive health benefits , most of which are mainly attributed to its content of acetic acid. Several animal studies have suggested that acetic acid may reduce body fat accumulation 57 , 58 , Although human studies are somewhat lacking in this area, one study in obese men showed that taking one tablespoon of apple cider vinegar each day for 12 weeks reduced their waistlines by 0.
Shop for apple cider vinegar online. Apple cider vinegar is mainly made up of acetic acid, a compound that may reduce body fat accumulation. A combination of diet and exercise is probably the most effective way to achieve weight loss and improve your overall health. Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection 61 , In fact, walking briskly for 30—40 minutes about 7, steps per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline Walking for 30 minutes daily may slim your waistline and prevent the accumulation of dangerous tummy fat.
Sugary soda, fruit juices and energy drinks are generally loaded with sugar and liquid calories. It is also very easy to drink large quantities at a time, resulting in an abundance of empty calories. These drinks are also generally loaded with fructose , which has been linked directly to belly fat gain 67 , 68 , The single best dietary advice you can give someone is to base their diet around eating more whole, single-ingredient foods.
This makes it very difficult to overconsume these foods, some of which even have their own benefits for preventing weight gain 70 , Try to eat plenty of whole grains, nuts, legumes, fruits, vegetables, dairy, fish and unprocessed meat.
There are at least three ways in which water may help you achieve a flat stomach. First, it may help with weight loss by temporarily increasing your metabolic rate. In fact, drinking water may increase your total energy expenditure by up to calories per day 72 , Third, it may help relieve constipation and reduce belly bloating 77 , 78 , Drinking water may increase your metabolic rate, make you feel fuller and help relieve constipation, all of which may help you achieve your goal of a flatter stomach.
Mindful eating is a technique that helps you recognize and cope with your emotions and physical sensations regarding food and hunger 80 , It involves slowing down, eating without distraction, focusing on your physical hunger cues and eating only until you feel full Most studies agree that mindful eating helps you lose weight by changing your eating behavior and reducing stress-related behavior, such as stress eating and binge eating 82 , 83 , Also, it is more likely to help you keep the weight off in the long term, as it focuses on changing your behavior.
That reduces the risk of stress eating and binging. The biggest source of gas in the diet is carbonated beverages such as soda. The bubbles in it contain carbon dioxide, which is released from the liquid in your stomach. This may cause stomach distention or bloating. This can also happen when you chew gum , drink through a straw or talk while eating. Eating in silence, drinking from a glass and swapping carbonated drinks out for water may help you achieve a flatter stomach.
One popular way to do high-intensity training is to perform intervals of very intense activity, such as sprinting, rowing or jumping, with short breaks in between. High-intensity training has been shown to have superior effects on fat burning, compared to other types of exercises, and is especially effective for slimming the waistline 89 , 90 , High-intensity training increases fat burning and metabolic rate, even long after your workout is over.
It is especially effective for slimming the waistline. Stress and anxiety are very common, and most people experience them at some point in their lives. Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place 92 , Also, stress triggers the body to produce cortisol, a stress hormone. It has been known to increase appetite and lead specifically to belly fat storage 94 , 95 , This may be especially harmful in women who already have a large waist, as they tend to produce more cortisol in response to stress, which further adds to belly fat gain Stress triggers the production of cortisol, which increases appetite and drives belly fat storage.
Your body burns more calories digesting protein than fat or carbs. Therefore, a high-protein diet may account for an extra 80— burned calories per day 98 , High-protein diets also reduce your appetite, make you feel full and help you retain your muscle mass during weight loss 30 , , , Weight loss story: " I had the same meal for lunch and dinner to shed 27 kilos".
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You want to wear your favourite saree or figure-hugging dress but are worried about your flabby stomach bulging out. This makes you worry about how to lose the fat around your tummy. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don't have to completely alter your daily habits to get a flat stomach within 7 days! Weight loss apps can help people reach their fitness and health goals.
Learn more about which weight loss apps are available to download. A recent review investigates the potential health benefits of time-restricted eating. The review examines both animal and human studies. This article explores the Galveston Diet, how it works, what to eat and avoid, the research behind it, and its benefits and drawbacks.
Medically reviewed by Daniel Bubnis, M. Add cardio. Eat more fiber. Limit refined carbs. Increase protein intake. Do exercises while standing, not sitting. Add resistance training. Eat more monounsaturated fatty acids. Share on Pinterest Avocado is a healthful source of monounsaturated fatty acids. Move more. Swap out high-calorie drinks. Drink enough water. Work the core. Get enough sleep.
Share on Pinterest A person can improve their sleep quality by keeping electronics out of the bedroom. Reduce stress. Walk for 30 minutes a day. Track food intake.
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