Some tips on how to get a flat stomach include reducing calories in the diet and exercising regularly. These strategies help speed up metabolism, which supports body fat burning and weight loss.
In addition, achieving a “six-pack” also depends on good sleep quality and exercises that strengthen and tone the abdominal muscles. Examples include the plank and hypopressive exercises, which help improve muscle definition.
The time needed to get a flat stomach varies from person to person and depends on factors such as genetics, current weight, diet, and physical activity level. For this reason, consulting a registered dietitian is recommended to create a meal plan tailored to individual needs.
8 tips on how to get a flat stomach
The main tips on how to get a flat stomach are:
1. Reduce dietary calories
Reducing dietary calories is one of the main ways to get a flat stomach. Consuming fewer calories encourages the body to use stored fat for energy, which supports weight loss.
To achieve a calorie deficit, it is recommended to prioritize natural and minimally processed foods. Examples include fruits, vegetables, whole grains, lean protein sources, and legumes.
2. Exercise 3 to 5 times per week
Exercising 3 to 5 times per week helps promote a flat stomach because physical activity increases metabolism and supports fat burning, including in the abdominal area.
Workouts should be moderate to high intensity and include resistance activities such as weight training, body pump, and calisthenics. Aerobic exercises like running, martial arts, cycling, or dancing are also important.
Also recommended: 10 Aerobic Exercises for Weight Loss (Plus Tips for Beginners) tuasaude.com/en/aerobic-exercise-for-weight-loss3. Drink plenty of water
Water helps with abdominal definition because it takes up space in the stomach, reducing hunger and the urge to eat. This supports weight loss, as thirst can sometimes be mistaken for hunger.
The recommended daily water intake is about 2 liters. This amount may vary depending on body weight, age, and level of physical activity.
4. Avoid ultra-processed foods
To lose weight and get a flat stomach, it is recommended to avoid ultra-processed foods such as instant noodles, ice cream, ready-made sauces, cereal bars, and soda.
These foods are typically high in fats and added sugars. As a result, they increase overall calorie intake and contribute to abdominal fat gain.
5. Perform exercises to define the abdomen
Exercises that strengthen and tone the abdominal muscles are especially effective for achieving a flat stomach. Examples include the plank, cross crunches, and hypopressive exercises.
Also recommended: Ab Workouts: 10 At-Home Exercises for Well-Defined Abs tuasaude.com/en/ab-workouts6. Sleep between 7 and 9 hours
Sleeping between 7 and 9 hours per night is essential for getting a flat stomach. Sleep helps regulate ghrelin, the hormone responsible for increasing hunger.
Sleep also affects leptin production, which is linked to feelings of fullness. Proper sleep therefore helps regulate appetite throughout the day.
7. Eat fiber-rich foods
Eating high-fiber foods daily supports weight loss and helps achieve a flat stomach. Fiber slows digestion, increases satiety, and can reduce overall calorie intake.
Examples of fiber-rich foods include oats, brown rice, beans, pears, oranges, whole wheat bread, cucumber, and papaya.
8. Consult a registered dietitian
If a flat stomach is not achieved despite following these tips, consulting a registered dietitian is recommended. This professional can evaluate eating habits and other factors and create an individualized nutrition plan.
Scheduling an appointment with a registered dietitian can help define realistic goals and improve long-term results.