Many people want to have a flat stomach. If you are one of them, try to tone your abdominal muscles by exercising regularly and following a diet. However, you can't lose fat only in the abdominal area because when burning calories takes place, body fat is used evenly. By following a diet, exercising, and changing your lifestyle, a flat stomach will be yours.
Step
Method 1 of 3: Changing Your Diet
Step 1. Calculate your daily calorie needs so you can lose weight
Everyone's calorie needs are different depending on weight, daily activity level, and metabolic processes. To lose weight, consume fewer calories than you need to maintain your weight. After getting the number, subtract 250-500. The result is the number of daily calories needed to lose weight.
- For example, if you are underweight and have a low daily activity level, multiply your weight by 16 to calculate the number of calories needed to maintain your weight. If the daily activity level is moderate, multiply by 18. If the daily activity level is high, multiply by 22.
- If your weight is normal, multiply your weight by 14, 16, and 18 for low, medium, and high daily activity levels, respectively. If your weight is above normal, multiply your weight by 11, 14, and 16.
- Low activity levels mean rarely, if not never, exercise. Moderate activity levels mean aerobic exercise 3 times a week 30-60 minutes per training session. High activity levels mean aerobic exercise at least 3 times a week for more than 1 hour per training session.
Step 2. Don't eat sugar
Sugary foods and drinks, including drinks that seem healthy, cause fat to accumulate in the abdominal area. For example, many people think that fruit juice is good for health, but like soda, it contains a lot of sugar. In addition, you do not get fiber that is beneficial to the body because the flesh of the fruit is not eaten. If you want to enjoy a sweet meal, eat a piece of fruit flesh.
Step 3. Eat vegetables as the first menu at mealtime
Vegetables are the healthiest foodstuffs on your plate. If you eat vegetables when you start eating, the fiber in vegetables makes you feel full quickly, making you less in the mood to eat other dishes.
Step 4. Make sure that most of the food is plant-based
It's easier to reduce your daily calorie intake if you focus on plant-based foods, such as vegetables, fruits, and whole grains. The fat content of these foods is lower than other foods so you feel full without excess calorie intake.
Step 5. Know how big a serving of meat is
If you eat meat, limit it to 100 grams or as big as a card box. In addition, choose lean meats, such as chicken breast (skinless) and fish.
Step 6. Choose low-fat dairy products
If you eat dairy products, choose products that are low in fat, such as low-fat milk, low-fat yogurt, and low-fat cheese.
Method 2 of 3: Exercise to Reduce Body Fat
Step 1. Work all muscle groups
Even if you want to focus your workout on your abs, make sure you work all muscle groups so that you lose fat evenly, including belly fat. This step is also useful for strengthening the abdominal muscles.
For example, swimming, running, or walking are beneficial for overall muscle training
Step 2. Join a sports team
Find out about a sports team in your city or at work, such as a basketball or football team. Joining a team to exercise makes you train regularly even if you just want to have fun.
Step 3. Schedule abdominal exercises in your workout routine
Crunches and sit-ups to train the abdominal muscles are useful for nourishing the body, but do not tighten the abdominal muscles because these movements enlarge the muscles being trained and reduce body fat evenly. While crunches and sit ups can be very beneficial, don't rely solely on these exercises for a flat stomach.
You only need to practice aerobics regularly if your main goal is to lose belly fat. Time to practice aerobics at least 150 minutes a week. If you want to work your abs, take 10-20 minutes to do aerobics during your regular workout
Step 4. Overcome boredom with exercise
Many people relieve boredom by eating. Instead of looking for a snack, you better walk. The way to reduce body fat is to exercise, not eat.
Method 3 of 3: Changing Your Lifestyle
Step 1. Move the limbs
Maybe your mother often reminds you to stay calm, but movement of the limbs is beneficial for maintaining health. When moving, you still burn calories consumed throughout the day, although not as much as during exercise.
Step 2. Perform physical movement while doing daily activities
Even if you work sitting down, do things that keep you moving throughout the day, such as parking some distance from the entrance or using the stairs instead of the elevator.
- Take the time off after lunch for a walk.
- Suggest to your boss that you can work standing up using a slightly higher desk so you can move around more, instead of sitting all day.
Step 3. Put on the corset
If you just want to make your stomach look flat, wear a corset to flatten your stomach. However, the corset cannot tighten the abdominal muscles forever.
- Wear loose-fitting tops, especially in the belly area.
- Wear trousers or skirts with the right model. High-waisted pants are useful to support the stomach so it looks flat.
- Choose dark clothes with unobtrusive motifs, such as balls or vertical stripes. Instead of hiding your tummy, brightly colored clothes with flashy prints will make other people notice your tummy.
Step 4. Accept your body as it is
Because genetic factors affect body shape, not everyone can have a flat stomach. Appreciate your body by being grateful for all the physical activities you can do, such as breathing, going to work, and enjoying the warm sun.
