Just how do you get a flat stomach? This is a question often asked and possibly one of the most asked questions by anyone working out. In this article I’ll list ways which can help you get a flatter stomach and reduce bloating.
It is important to note here that some people’s genetics will determine whether they can get a flat stomach and even develop sufficient muscle to get a six pack. The belly/abs area is one of the areas if not the area where most people have the largest number of fat cells and that many people suffer from bloating.
What can I do to flatten my stomach
In order to help you get a flat stomach there are two areas that need to be looked at. One is belly fat and the other is stomach bloating.
About belly fat
Apart from the fact that having excess belly fat doesn’t look very nice to many people, the main issues is that it can have severe health issues, such as diabetes, arthritis, high blood pressure and much more. And if you’re looking for that six pack look, no matter how much abdominal exercise you do, they simply won’t show with excess belly fat as it takes a very low percentage of body fat to get a six pack to show.
As a side note you can’t spot reduce your body fat from one area, while the list below may be titled how to reduce belly fat, the reality is you will need to tackle your body fat as a whole to help reduce any belly fat you have.
Here is how to reduce belly fat:
- Eat more monounsaturated fatty acids (MUFA’s), such as olive oil, seeds, nuts, dark chocolate and avocado’s
- Add some polyunsaturated fatty acids (PUFA’s) from nuts and seeds
- Cut out bad saturated fats
- Consume more protein. This helps promote more muscle retention or even building muscle if you’re working out
- Eliminate or reduce simple carbohydrates and replace with more complex carbohydrates
- Cut out all junk food
- Reduce alcohol
- Reduce stress in your life
- Get enough quality sleep
- Exercise more, especially HIIT and add weight training
About bloated stomachs
Not to be confused with belly fat, a bloated stomach is a where your stomach becomes distended. You can suffer bloating from various diseases, infections, digestive disorders, food allergies and hormonal changes (mostly women). However most people will get bloating from an accumulation of gas/air, which is mostly caused by undigested food or from gassy drinks. Often this accumulation can be uncomfortable and painful and embarrassing if you suffer flatulence/belching.
How to reduce stomach bloating:
- Eat more fibre to reduce constipation
- Eat foods high in minerals
- Eat/drink more healthy probiotic bacteria
- Drink more water to help keep you hydrated and to help reduce constipation
- Eat more high water content foods
- Watch out for some vegetables such as broccoli, cauliflower, cabbage, sprouts and eating raw vegetables in general, good as they are, they can cause bloating
- Watch out for some beans, lentils and pulses
- Watch certain fermentable fruits like apples and peaches
- Reduce your salt intake
- Reduce your refined grain intake
- Reduce or stop eating foods with artificial sugar, as these cannot be digested by the body and ferment in the stomach causing bloating
- Reduce dairy foods if you suffer from any lactose intolerance, but consider other foods with calcium or even a calcium supplements if you do
- Avoid gluten rich foods, as this can cause Coeliac disease
- Avoid fizzy drinks
- Stop chewing gum
- Eat slower and chew your food and don’t gulp air in while you eat
- Don’t eat too much in one sitting to the point where you can’t move and feel uncomfortable
- Do moderate exercise to strengthen and tone your abs
Summary
In order to get a flat stomach, you will need to concentrate on what you’re eating and reduce total body fat.
Be patient, it can take a very long time to reduce body fat and reduce your waist line and get a flat stomach.
Use as many as the tips above as you can to maximise your chances to achieve your goal to a flat stomach.
Take note that if you are after a six pack, it is extremely difficult as you will need to really reduce your body fat percentage to quite low figures. For men that could be somewhere below 10% and for women below 15%. These are low figures and just under my recommendation for men and women and not always the healthiest places to be in reality.
If you suffer long periods of stomach bloating please seek medical advice.
Please also see:
Body fat
Measuring body fat
The nutrition plan
Exercise and workout section
