There are many reasons for wanting to get a flat stomach. One reason is our desire to conform to society’s perception of an attractive body. However, a more pressing reason to lose belly fat is the health complications associated with it.
It is easy to put on belly fat, but it is notoriously difficult to get rid of it. Fortunately, there are many effective strategies you can follow to help you trim your waistline.
Anyone desiring a flat stomach will find a tip in this article that helps them achieve their goal.
This article explores 25 ways you can get a flat belly fast.
1. Reduce Your Calorie Intake
It is no secret that reducing your calorie intake can cause weight loss.
In one trial, researchers found that those who consumed 1,100 calories in a day had a significantly slower metabolic rate than those consumed 1,500 calories in a day. This result was consistent over a 4-day period (f).
Conclusion: We recommend that you reduce your calorie intake to help you get a flat stomach, but the reduction should not be too drastic.
2. Try Probiotics
You can improve the balance of healthy and unhealthy gut bacteria when you take probiotics regularly. This lowers your risk of gaining weight, especially around the stomach area.
- Lactobacillus Anylovorus
- Lactobacillus Fermentum
- And Lactobacillus Gasseri
Yogurt, pickles, tempeh, kefir, and kimchi are a few examples of probiotic foods.
You can also buy probiotic supplements that contain the strains we listed above.
Conclusion: Probiotics, especially a few strains, are highly effective at helping you reduce stomach fat. Give it a try and see if it works for you.
3. Increase Your Fiber Intake
Fiber is an essential nutrient for weight control. Soluble fiber helps fill your stomach and slows down the rate at which food moves through your intestines. This helps you feel full for longer, automatically making you eat fewer calories throughout the day (s, t).
Also, soluble fiber discourages the accumulation of fat around stomach cavity organs like the liver. This helps to reduce the circumference of your waist and your risk of obesity (u).
A study found that for every 10 grams of soluble fiber you eat per day, you may gain a 3.8% fewer weight around your stomach area over a 5-year period (v).
You can also take soluble fiber supplements to help increase your intake of soluble fiber.
Conclusion: Foods high in soluble fiber can help you lose weight by reducing your calorie intake throughout the day.
4. Protein Shakes Can Help
Protein is a nutrient that is associated with weight loss. One of the easiest and delicious ways to increase your protein intake is by drinking protein shakes.
Conclusion: Add protein shakes to your meals to help increase your protein intake, which will help you get a flat stomach in the long term.
5. Practice Cardio Exercises
HIIT (high-intensity interval training), cycling, swimming, running, Zumba dance, and rowing are some of the most effective cardio workouts.
Conclusion: Fast-paced exercises that get your heart get your heart rate high are effective ways to reduce belly fat and get a flat belly.
6. Reduce Your Carb Intake
This effect is magnified when you cut out refined carbs like bread and pasta from your diet and replace it with carbs from whole, unprocessed foods.
The evidence from studies suggests that people who eat the highest amount of whole grains are at a significantly lower risk of developing belly fat than people who eat plenty of refined carbs (p1).
Conclusion: A reduced-carbs diet is one of the most effective ways to get rid of belly fat. This is especially true when you cut out refined carbs from your diet and replace them with carbs from whole, unprocessed foods.
7. Switch to Healthy Fats
Highly refined vegetable oils are very bad for weight loss and should be replaced with healthy alternatives.
The healthiest fats in your diet are those high in monounsaturated fatty acids.
Conclusion: Eat foods high in monounsaturated fat to help get rid of belly fat and help you get a flat stomach.
8. Do Workouts That Require You to Stand Rather Than Sit
Studies show that standing exercises are more beneficial to your than sitting exercises. When the same exercise is performed while standing and sitting, the standing version expended more energy than the sitting version (u1).
A different study showed that exercising while standing activates more muscles (including the stomach muscles) than sitting exercises (v1).
It may not only cause you to lose more belly fat but also help strengthen your stomach muscles.
9. Resistance Workouts May help
Resistance exercises include working with weights. It may be weight lifting, resistance bands, and pushups.
Weight lifting, in particular, is very effective at increasing your rate of metabolism and burning calories (w1).
It is an effective way to burn tummy fat and help tone your stomach.
One of the most effective ways to get a flat stomach fast is to combine aerobic and resistance training (x1).
Conclusion: Resistance exercises boost your body’s rate of metabolism, which helps burn more calories and help you get a flat stomach fast.
10. Walk, Don’t Drive
We now live in a world where most of us would rather drive 500 meters to run an errand rather than walk.
Walking is one of the easiest exercises anyone can do, and it can help you lose weight without even trying.
Make it a point to walk to run short-distance errands rather than driving. If you live within a couple of miles from work or school, a brisk walk to and from your destination can significantly help you lose weight in the long term.
A 30 to 60-minute walk at a pace of 3 miles per hour can help you lose a significant amount of body fat in just a few months. This includes the fat around your stomach.
Conclusion: A brisk, one-hour walk per day can translate into significant weight loss over time.
11. Incorporate Apple Cider Vinegar into Your Meals
Studies show that there are several health benefits of taking apple cider vinegar, which is mainly due to its acetic acid content.
One study involving human subjects showed that the daily intake of a single tablespoon of apple cider vinegar could result in a half-an-inch reduction in waist circumference over a 3-month period (b2).
Conclusion: Apple cider vinegar provides many health benefits and may help you get rid of belly fat.
12. Avoid Sugary and High-Calorie Drinks
Sugar-sweetened drinks are high in calories, but they are not very filling, which means you can drink a lot of it at once.
They contain easily digestible calories with very little fiber.
If you frequently accompany your meals with drinks like soda, energy drinks, and fruit juices, you are adding plenty of unhealthy calories on top of what you get from your meals.
Research indicates that sugary drinks are major contributors to obesity, especially childhood obesity.
The high-fructose content of these drinks is especially associated with the buildup of stomach fat.
Conclusion: Avoid sugary drinks and high-calories drinks if you want to get a flat stomach.
13. Drink Plenty of Water
Drinking water can help you get a flat stomach in several ways.
We recommend that you drink about 500 ml of water about 30 minutes before your meal to help you get a flat tummy.
Conclusion: Drinking water before your meal is an effective weight loss method that can help you achieve a flat belly.
14. Avoid Processed Foods and Eat Whole Foods Instead
Most processed foods are extremely high in unhealthy ingredients and calories, which contributes to obesity and expand your midriff.
Whole, single-ingredient foods are high in beneficial nutrients, fiber, and water.
Their nutrient, water, and fiber contents make it very difficult for you to overeat them. Some whole foods can even help prevent weight gain.
Some of the best whole ingredient foods include fish, fresh meat, legumes, vegetables, whole grains, whole fruits, dairy products, eggs, nuts, and seed.
15. Close Your Mouth More Often
You may be wondering what opening your mouth has to do with getting a flat belly, but it has a lot to do with.
Gas in the stomach can cause bloating, which leads to a big stomach. You can get gas from drinking soda drinks and eating some foods, but you can also get it from swallowing too much air.
Breathing through your mouth and the chewing of gum can make you swallow excess air, which can cause bloating.
Avoid soda drinks, chew with your mouth closed, and breath through your nose to help get rid of gas and achieve a flat stomach.
16. Give Mindful Eating a Try
Most of us do not pay attention to what, how much, and how we eat. Practicing mindful eating will help you get on top of what you put into your body and help you lose weight.
A mindful eater eats slowly, chews their food thoroughly, eats with no distraction, eats their meal in one sitting, and only eats what they need to feel full.
This practice allows you to eat just the right number of calories your body needs and prevents overeating.
It helps prevent bad eating habits like binge eating, stress eating, late-night snacking, and the indulgence in junk foods.
17. Use a Food Tracking Strategy
One of the best ways to control your food intake is by using a food tracker. Several methods can help you achieve this, but one of the easiest and best ways is to practice counting calories. You should also record what you eat in a food diary and take photographs of what you eat (k2, l2, m2, n2).
The aim of tracking your food intake is to get a complete picture of what you eat so you can make the needed changes to help you lose weight.
Research indicates that you are more likely to stick with your weight loss plan and achieve your weight loss goals when you track your food intake (o2).
The easiest way to track your food is by using a food tracking app. We’ve reviewed the top 5 food tracking and calorie counting apps on this page.
Conclusion: Research indicates that it may be easier to achieve your weight loss goals when you track your food and calorie intakes.
18. Practice Intermittent Fasting
Intermittent fasting aims to help you cut back on your calorie intake, and is an effective tool for weight loss.
It involves periods of eating and periods of fasting. There are many ways to do intermittent fasting, which can involve as much as 24 hours of fasting.
Conclusion: Intermittent fasting helps you reduce your calorie intake, which can help you get rid of stomach fat.
19. Start Taking Fish Oil or Increase Your Intake of Oily Fish
Most experts agree that eating fish is good for your health. They, therefore, recommend that you eat a least two servings of fish every week.
Those who are not fans of fish can get their supply of omega-3 fatty acids by taking fish oil supplements.
20. Other Ways to Get a Flat Stomach Fast
You may also use the following tips to help you achieve a flat tummy quick:
- Avoid eating sugary foods or adding sugar to drinks like coffee and tea
- Improve your sleep
- Reduce stress
- Reduce your alcohol intake
- Avoid lying in bed when you are not sleeping.
- Stand when performing household chores and perform more household chores
- Take the stairs instead of the elevator.
- Go on family hikes
This guide shows you that there are a lot of things you can do to help you get a flat stomach.
Try combining a few of the tips above and make to help change your lifestyle and habit and send you on the way to fatter belly in no time.
Finally, you should remember that it takes effort and time to lose weight so you shouldn’t give up just because you don’t see a significant improvement in just one week.