It has never been so easy to get a flat belly since visceral fat around the belly area is quite stubborn and difficult to get rid of.
Not only is it a gateway to many diseases like heart disease, and type 2 diabetes, but it also causes bloating and lowers your self-esteem.
If you are having trouble slimming your waistline, this article is exactly what you should be looking for.
Here we have listed 30 scientifically proven methods to get you the flat stomach you have always dreamed of.
1. Cut Your Calories A Bit To Help you Get A Flat Belly
We all know that we need to reduce our calorie intake if we want to get a flat belly. But cut them down bit by bit, and not too much at a time.
One of the famous and effective techniques is to cut 500 – 1000 Calories from your daily intake. By doing so, you can lose 0.5 – 1kg (1 – 2 Lbs.) per week.
Just keep it in mind that “Excess of everything is bad”. In the same way, if you reduce your calorie intake way too much than needed, it will do more harm than good.
Low calorie consumptions can slow down your metabolism. Thus, your body will burn fewer calories daily and your weight loss journey will slow down.
The above-mentioned fact is supported by scientific research where a group of people consumed 1100 calories per day. They burned down two times fewer calories than a group of people who consumed 1500 calories daily. This is because of the slower metabolic rate of people with lower calorie intake.
Not only this, but your slower metabolism may persist even after you start your usual calorie intake again. This means that your metabolism will get slower than it was before starting lower calorie intake.
So, do not be too hard on yourself and just cut down an appropriate number of calories and soon enough you will get a flat belly.
Increase your fiber intake. Preferably consume soluble fiber because it absorbs a large amount of water and then passes through the digestive tract at a slower rate which makes you feel full for a longer time. Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food thereby helping you get a flat belly.
Consuming soluble fiber reduces the fat deposits around your waistline thus making you look slimmer and reduces the risk of many harmful diseases.
According to a study, if you just increase your daily soluble fiber intake by 10gms, you will get your abdominal fat reduced by 3.7% in five years.
You can get soluble fibers from beans, oat brans, flaxseeds, lentils, avocados, Brussels sprouts, peas, legumes, and blackberries.
3. Start Probiotic Intake
Probiotics are live bacteria and yeast that are good for your health. Probiotics can play a significant role in maintaining as well as losing body weight.
People who are obese and overweight have different amounts of gut bacteria than normal people which may disturb body functions like fat distribution and burning fat.
If you take probiotics daily, you can get a greater amount of beneficial gut flora. Gut florae manage optimum body weight and reduce the fat deposits in your abdominal area leading to a flat belly.
Some of the most effective probiotics that aid in losing weight around the belly include:
- Lactobacillus fermentum
- Lactobacillus gasseri
- Lactobacillus amylovorus
Foods that can provide probiotics include yogurt, kefir, kombucha, tempeh, kimchi, and pickles.
Practicing workouts like cardio, or aerobics, do not only help you lose weight but also improve your overall health.
Cardio has been proven to be highly effective in strengthening your body and cutting down abdominal fat.
It is recommended that you should spend 30 minutes of your day doing effective cardio workout.
Examples of cardio include running, swimming, brisk walking, and biking.
5. Add Protein Shakes To Your Diet
Adding an appropriate amount of protein to your diet will assist in weight loss, reduce your hunger, and hasten your metabolism.
Studies suggest that protein shakes are immensely helpful in burning fat around your waist
6. Eat Monounsaturated Fatty Acids Enriched Foods
Monounsaturated fatty acids are found in liquid form at normal room temperature. These are the very well-known “Good Fats”.
Your diet must contain monounsaturated fatty acids if you wish to lose your stubborn belly fat.
The Mediterranean diet is rich in monounsaturated fatty acids and provides several health benefits including slimmer waistline.
7. Reduce Your Carb Intake
Reducing carbohydrates from your diet is greatly beneficial for your health especially for your weight loss goal.
More Precisely, Low-carb diet is proven to burn the fat around the abdominal section of your body. It is also proven to speed up your metabolism burning more calories and aiding weight loss.
According to studies, people who take a low-carb diet, like whole grains, have 17% fewer chances of gaining weight around their waists.
8. Practice Resistance Training To Reduce Your Waistline
Dieting comes along with a general side effect called “Muscle-Loss”. Muscle-loss is terrible for your metabolism. With a bad metabolism, you will face a lot of trouble losing weight.
Adding Resistance training to your daily routine can prevent muscle-loss and improve your metabolic rate. Resistance training can strengthen your abdomen and reduce your waistline.
In fact, a combo of resistance training with aerobics can do wonders transforming your waistline.
9. Focus on Standing Exercises
Standing exercises are more helpful in improving your health than sitting exercises. More body muscles get engaged in standing exercises, thus you can burn more calories.
According to a study, standing exercises increase muscle activity by 7–25% more than sitting exercises. Standing exercises are proven to improve your breathing rate too.
This seemingly minor change can help you in your weight loss journey.
10. Use Apple Cider Vinegar To Get A Flat Belly
Apple cider vinegar can cause several health benefits because of its acetic acid content.
Several animal studies have proven apple cider vinegar to be effective in weight loss.
Although not much human researches have been performed to know its effect on human beings, still, in a study, an obese man lost 0.5 inches of weight around the belly with a routine of drinking 1 tablespoon of apple cider vinegar daily for 12 weeks
11. Walk 30 Minutes Daily
You need both a good diet and exercise to lose weight. But you do not have to follow too hard exercises to achieve your goal you can burn your fat with only one simple exercise i.e. “Walking.”
It has been proven that walking is the easiest and most effective exercise to lose overall body fat and transform your body shape.
Just walking for 30 – 40 minutes daily has been found to be miraculously beneficial in burning your tummy fat.
12. Avoid Sugary Drinks To Reduce Fat Around The Belly
Soda, juices, and other energy drinks are full of sugar and a huge number of liquid calories. Such drinks are easy to intake in large amounts, taking an abundance of calories along with them.
According to a study, each serving of a sugary beverage increases the chance of getting fat by 60% in children.
These drinks contain fructose, which is directly linked to increased fat around the belly.
13. Enjoy One Ingredient In One Meal.
If you are on a journey to get your dream body, try eating a whole, single-ingredient diet. One ingredient at a time will limit calories intake.
Whole foods are full of fiber, nutrients, water, minerals, and vitamins.
It is difficult to consume such foods, so this technique has its own preventive benefits.
Start eating a lot of whole grains, legumes, nuts, vegetables, fruits, fish, dairy, and unprocessed meat.
14. Drink a lot of Water To Boost Calorie Burn
Do you know that drinking water can help you achieve your weight loss goal by increasing your metabolic rate?
It has been established that drinking water can boost calorie burn by almost 100 calories per day. Drinking water before meals makes you fuller, so you will eat less food.
Drinking water also relieves constipation and can reduce bloating in the stomach.
Drinking a full glass of water before meals can help with weight loss.
15. Eat Mindfully To Grow Slimmer
Mindful eating refers to recognizing your emotions regarding your hunger.
It involves chewing slowly, eating with concentration, and eating only until you feel full and avoiding overeating.
Mindful eating aids weight loss by avoiding stress eating and binge eating.
It also helps you maintain your weight for a long time, as it changes your eating habits.
16. Do not Swallow Air Or Gas
Beverages like soda are the biggest source of gas in your stomach. The soda bubbles are filled with carbon dioxide, which gets discharged in your stomach and causes bloating.
Chewing Gums or drinking through a straw during meals can also cause bloating.
Eating food in silence, drinking directly from a glass rather than a straw, and replacing carbonated drinks with water can help in slimming down your belly area.
17. Do High-Intensity Exercises
One popular way to lose weight is to perform high-intensity exercises like sprinting, jumping, or rowing with a short break in between.
This technique slim downs your body by burning more fat and speeds up your metabolism for a long time.
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.
Remember to always consult your doctor before starting any high-intensity exercise.
18. Reduce Your Stress Levels
Stress and anxiety are quite common causes of weight gain, experienced by most people.
So many other diseases are also caused by stress. It makes people eat food even when they are not hungry. Eating unnecessary food eventually leads to weight gain. Also, stress triggers Cortisol – a stress hormone. This hormone increases appetite and leads specifically to store fat around the belly.
This may be harmful for women with a larger waist, as their stress produces more cortisol, which adds more fat around the waistline.
Try to do some stress-relieving activities in your daily life, such as recreational activities, sports, yoga, or meditation.
19. Eat Protein Rich Food
Protein is the most important nutrient to aid in weight loss.
Your body breaks down more calories during protein digestion. A high-protein diet may help in burning 80–100 calories more per day.
It is scientifically proven that people who consume more protein have slimmer waistlines than those with lower protein intakes.
Your optimum protein intake depends on many factors, such as your gender, age, and activity level.
Generally, your diet should contain 20–30% protein per day. Add a protein source to every meal. General protein sources include fish, poultry, lean meats, tofu, etc.
One of the best protein-rich diets in recent times is the Keto or Ketogenic Diet. For more information on Keto Diets check out this report.
20. Track Your Meals
Tracking your meals during your weight loss journey is important. There are numerous ways to track your food, but the most effective and popular way is “Counting Calories”. Count your calories and track the record in a diary.
Seems hectic but you can achieve this goal in only a few weeks. Counting calories will make you more aware of calories you are taking in and you can adjust your diet according to your weight loss goals.
21. Start Eating Eggs To Get A Flat Belly
Eggs are extremely healthy, protein-rich, and have several weight loss properties. A large nutritious egg contains just 77 calories.
Eating only eggs for breakfast as a calorie-restricted diet can cause 65% more weight loss within eight weeks, as compared to other types of breakfast.
An egg breakfast also significantly reduces calorie intake for the whole day automatically without your having to put much effort.
Moreover, eggs have been shown to be more effective at reducing waist sizes than other foods with the same calorie content.
22. Get sufficient Sleep If You Want To Get Slimmer
Getting enough sleep is particularly important if you want to get slimmer.
Studies have shown that sleeping for less than five hours for adults, and less than 10 hours for children, causes a higher risk of weight gain.
In women, sleeping for a short time causes greater fat deposit around the waist.
In the same way, sleep-deprived people are almost 55% more prone to obesity
Luckily, shifting sleep duration from shorter lengths to healthier lengths has been shown to help eradicate these effects.
23. Practice Intermittent Fasting
Intermittent fasting is a technique in which you fast for few days intermittently for a specified time span.
The most effective fasting schedule includes fasting for 24-hours for 2 – 4 times per week, or a 16:8 fast, where you eat only during eight hours a day, mostly between lunch and dinner.
This will help you burn more fat than usual diet plans and make your journey to get a flat belly faster.
24. Eat Fish Every Week or Consume Fish Oil
It is generally suggested to eat fatty fish once or twice a week.
Fatty fish is rich in omega-3 fatty acids and is extremely healthy with high-quality protein.
Protein helps in weight loss, and studies have suggested that omega-3 fatty acids may also help reduce the deposition of fat in the liver and abdominal area.
If you do not like eating fish, you can consume fish oil or fish oil supplements like Omega-3 fish oil.
25. Limit Your Sugar Intake
High sugar intake is related to many diseases including heart problems, diabetes, and liver disease.
High sugar intake is also a way too common phenomenon nowadays. Americans consume almost 15 teaspoons of sugar daily.
High sugar intake is directly linked to a wider waist, especially among people who drink sugary beverages.
You must stop adding sugar if you really want to Get a Flat Belly.
26. Replace Fat with Coconut Oil
Coconut oil is rich in medium-chain triglycerides (MCTs). Studies reveal that replacing some dietary fat with MCTs can boost energy expenditure and make you feel fuller quickly.
Remember that coconut oil is also a fat with 9 calories/gram, so it would be beneficial to replace other fats with coconut oil.
27. Strengthen your Body
Exercises like Crunches and other abdominal exercises can strengthen your body and improve your overall appearance.
With a regular exercise plan, you can make your muscles bigger and stronger, which can prevent back aches resulting from weak posture.
A strong core will also improve your posture and prop up your spine, allowing you to appear taller and more confident.
Furthermore, core exercises strengthen and tighten your muscles and your body appears slimmer.
Try to do core exercises that involve all your core muscles, such as pushups, planks, or Pilates roll-ups to help you get a flat belly.
28. Drink Coffee or Green Tea If You Need A Flat Belly Fast
Drinking coffee can increase your calorie burn rate by about 3–11%.
Similarly, green tea extract or other tea supplements increase fat loss by up to 17% and calorie burning by 4%.
Best teas include black tea, green tea, and oolong tea.
Most importantly, drinking coffee and tea may reduce the risk of belly fat deposits, thus reducing the belly width.
Unsweetened green tea and coffee are among the healthiest drinks for you to get a flat belly fast.
29. Limit Alcohol Intake For A flat belly
Alcohol contains seven calories for each gram making every serving of alcohol rich in calories.
Beer contains calories equal to a sugary soft drink, while red wine contains double these amounts of calories.
Although drinking a little alcohol will not cause weight gain, heavy drinking causes weight gain, especially around the abdominal area.
If you want to get a flat belly, you should reduce or preferably skip any alcoholic intake.
30. Stay Busy with Household Activities
You could easily burn a lot of calories and get a flat belly through house chores. This involves cleaning the house, walking, standing, doing laundry, moving around, and everything other than eating, exercise, sleeping, and training. Therefore, doing all these can increase the calorie-burning rate by 5-6 times rather than casual standing.
According to a study, fidgeting, standing, and walking can help you burn 2,000 more calories a day, depending on your activity level and weight statistics.
Make it your habit to walk around talking on the phone and indulge in other household activities to burn your calories without making special efforts.