
With Ease, you can get a flat tummy fast at home naturally without going through rigorous ways & procedures OR paying huge amount of money for stomach flattening devices.
Everybody knows that a flat stomach is lovely and having it can greatly improve your appearance
Another benefit of a flat belly is that it eliminates the dangers associated with belly fat or visceral fat.
Fats are stored in the body in two ways.
Subcutaneous fat (the ones we can see. They are under the skin, in the thighs, buttocks, etc) and Visceral fat (the ones we can’t see. They provide cushion effects for the vital organs like liver, heart etc).
Too much of belly fat or visceral fat have been linked to higher risk of developing diseases such as diabetics, heart diseases, stroke and some type of cancer.
This is because People with “apple shape” or “pot belly” have high basal insulin levels which lead to high blood sugar, triglycerides (a type of fat found in the blood), elevated blood pressure and unfavorable cholesterol ratios.
Article Overview
Best Ways to get a flat stomach fast at home
There are 2 major and effective ways to get a flat belly. These are:
The effect of these aforementioned ways can not be over emphasized. This is because healthy nutrition and regular exercise are strong pillars in living a healthy life.
Both are effective individually but a combination of these two natural ways will produce a faster and more pronounced result.
Exact type of Exercises to get a flat stomach fast at home
June 2013 study titled Systematic Review of Core Muscle Activity During Physical Fitness Exercises actually looked at just about every abdominal contraption that has ever existed and compared them all. The study used electromyographic measurements of the muscles around the stomach. This allowed researchers to determine the actual electrical activity. The idea is that the higher the electrical activity, the higher the capability of an exercise to give you a flat stomach.
According to Ben Greenfield, it actually turned out that the two best exercise to get a flat stomach can be done anywhere and anytime. They are NOT crunches or sit ups BUT they are The Squat and The deadlift
These two type of exercises doesn’t require any machine
A basic requirement is a dumbbell, Barbell or anything that is remotely heavy.
Please note that you don’t need to over work yourself. It is always good to start light (spend few times a week using light weight) you can then work your way up when you are more comfortable.
The Squat
The squat simply involves holding a weight to your chest, placing a weight on your back or using your own body weight and sitting down in an imaginary chair without allowing your spine to collapse.
The act of all those big and small muscles in your legs contracting, combined with your big and small core muscles firing gives you maximum abdominal activation, not to mention a good calorie burn, too.
See the images below for details.
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The Deadlift
This type of exercise is very similar to the squat except that it involves picking a weight off the ground while using good form that relies on your hips and legs, and not your lower back.
Healthy Diet tips to get a flat stomach fast at home
When it comes to natural ways to get a flat stomach, the truth is there is no need for a special diet plan or a particular routine to be followed.
The most important thing is that you should change your bad diet habits by cutting down on junk foods like candy, fast foods etc. Then slowly replace them with healthy foods like whole grains, fruits, vegetables etc.
Below are some important tips to keep in mind.
- Stop food for the day at least two hours before sleep: The major reason for this is because we are often less active at night.
As a result, the body slows down when we sleep which will prevent food from digesting properly in the stomach.
In other words, the body tends to store the calorie we consume at night as fats instead of burning them as energy.
- Eat Mini but frequent meals: Eating three times a day have been a regular way of life for most of us but some diet experts after various researchers suggested that eating six small meals helps regulate blood sugar, and control food cravings.
In addition, healthy foods like fruits and vegetables often stretch the stomach when consumed in large quantity at a goal.
It is important you take them in small proportions, well spread throughout the day.Credit: atanasvelev.com Sugars
- As much as possible, Do off with sugar in your diet: This is an important way to get a flat stomach fast at home.
Sugar has a lot of calories.
Apart from this fact, More sugar in the system leads to high insulin level.
High insulin level means lower production of glucagon (the hormone that allows glucose to be burned as energy) hence causing larger storage of fat.Credit: dailymail.co.uk - Reduce the Intake of Alcoholic Beverages: Generally, the calorie content of alcohol especially beer and wine is very high.
Apart from this, alcohol stimulates hunger and causes loss of willpower. This might cause you to start eating the unhealthy things you have been depriving yourself of.
Since the thought of leaving alcohol completely maybe scary, you should consider reducing the quantity you take to the minimal.
- Drink Plenty Water and Avoid Carbonated drinks: Water helps to flush toxins out of the body and also keep your bowels moving.
Credit: allenmarketplace.org - Increase Potassium and Lower sodium intake: Potassium rich foods reduces water retention while Sodium causes your body to retain water, This can make you to look bloated especially around your abdominal region. Examples of potassium foods are; Avocados, mushrooms, bananas, white beans, yogurts etc. As much as possible, try replacing high sodium foods with healthier options. For example, you can change the regular table salt with sea salt
- Consider Eating these healthy foods: To enhance maximum satisfaction and benefits,
Each mini meal should include Lean protein, Fiber, Little healthy fat, and a fruit or vegetable.
Lean protein foods – Examples include Lean meat, seafood, low-fat diary (cheese, milk, and yogurt), eggs, nuts, beans etc.
Fiber foods– Examples are Whole grains, fruits, vegetables. Healthy fats – Examples are Vegetable oils, Avocados, Nuts and fatty fishCredit: richinfoods.com
Take good care of your body! You’ve got no other place to live in
Thank u so dearly, my tommy has always bn a problem to me, I admire ladies wit flat tommy. Keep d gud wrk.
Thanks Ann. Please try as much as possible to put what you read into practice and other ladies will admire your flat tummy within a short time. Let me know if you have questions.
hi im male 29 from india. my stomach is getting bigger in side with bloating also bit. how to make it flat tell me. i am veggie
Thanks
Avi
Hi Avi,
I will advice that
(1) Don’t Eat much veggie at a time.. Eat little bit @ a time and spread it throughout the day. (you can eat small bit of food like 5 to 7 times daily instead of eating much food at a time).
(2) Start the SQUAT and DEADLIFT Exercise discussed in the post
(3) Avoid Alcohol and other carbonated drinks.
Do these for a week and i’m sure you will get a good result. Let me know if you have further questions.
nice1………..would give it a try.
Glad you Learnt something new 😀 temitope
Thanks for the amazing post. I love reading about healthy living and i was glad to drop by your blog. Stay blessed and keep up the good work
Hey sophia,
Thanks for the compliments. Stay healthy!
I have tried everytin in d books including wht u have advised in this blog but my tummy wnt even go dwn.I am so fed up of this tummy.Wht do I do now pls?
Hey mimi,
Forget about what you’ve learnt in the books for a while and don’t be fed up
Just practice what i’ve written for a space of 3 weeks for it to work like magic
If you are above 30yrs, you will need a pelvic scan to rule out possibility of fibroids and abnormal organ growth.
Hi,I have been trying this for last 1 month but no results. I have hernia in my upper abdomen because of which I cannot do deadlifts.pls help..
Hi shuchi, I will recommend that you take yacon molasses and continue with your healthy eating and squat exercise.
thanx. good to have people like u. for sure am going to start mine en hope for better.
but I’ve just gone through cs operation 8month now what is your opinion.
Thanks Phibian,
Eat healthy, and engage in aerobic exercise such as jogging, swimming, cycling and walking help you burn fat and lose weight. You can also begin toning your abdomen with pelvic floor exercises (squeezing your muscles as if trying to stop urinating mid-stream) and by practicing pulling your belly button in and up. When you build up some strength in your muscles you can then upgrade to squat and dead lift with light weights.
IM 24 YEARS OLD I NEED A HELP MY STUMACH IS GETTING BIGGER WHAT CAN I DO TO REDUCE IT.I DONT WANT TO HAVE BIG TUMMY,
THANX…
Hi nondumiso,
The procedures in this post will help you. But if you want something faster, you can try forskolin fuel. It’s a belly blaster
Pls sir hope it doesn’t hav any side effect & where can one get it
Pls how do you get the forskolin fuel and how much.
hi good day! i’m a mom of four and i wanted to bring back my flat tummy. I believed there’s no need for me to loose weight just my tummy to flatten back. i’m 35 and i do my walking exercises for an hour 3x a week. By the way, it’s my doctors advice to do the walking routine.
Hi cheng,
Walking is lovely since its a kind of aerobic exercise. But walking alone is not capable of restoring your flat belly. Dead lifting and squatting are the best exercise that help you achieve that. Also follow the procedures on this post as regards your food
its really wonderful to know I can personally do this myself
Hi,..amazing write up,..keep it up…..
Hello Sweetest, Thanks for the kind words.
Hi, i’m Lola. Thanks so much. I wish you send this Info to my mail box. Need to act fast and be disciplined.
hi, I would like to know how long it would take to start seeing results if I follow these procedures. I’m 14 years old and have a very big looking stomach. please reply ASAP
Hello ashleigh, You should see notable results within two weeks of usage
thanks a lot guys…. lets see how it goes
Hello
am cikizwa my stomach is to big and i always exercise but nothing change.what can i do plz Respond
hi…… i want to lose my belly, im 13 years old, is it unhealthy on my age to do this procedures??
I hate my belly fat like O-Jello…I want flat tummy fast withOUT exercise or junk foods! Help me.
I really love flat tummy but how to get has been my problem.i think i will try this out.
How can i be relieve of the pain in my tummy
Hi
Am just a teenager but m getting fat
I want to lose my tight and hip fat
And belly fat is obvious
Plzzzzz tell me ur opinion
I really need it
THNXS
i hope ur advice will help me….
Hello doc, I will like to do the squats (don’t have anything to carry for dead lifts) but they increase the butt and I have enough as it is. What do you say?
Hi mide,
Yes you should do the SQUATS and alternate with Sit ups. You will however have to combine it with Cardio so that it can work faster (notable result within 2weeks)
Have been trying to mail you. Could you please send me your email add. So I can copy and paste…
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All of my friends say I am not over weight but I can’t get over my belly fat. In school I suck in my gut all day. Im a very popular cheerleader so this is a huge problem to me. I can do squats but I can’t do the other workout because I dont have weight to do it with…. Any Alternatives?
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Hi Am Priya I had 2 years baby my stamc and my thyies are so fat what can I do
hi! im jomz from the Philippines and ive been reading your blog on how to make your tummy flat. im currently working now and im having a problem on my belly because it gives me hard time, sometimes I felt ugly and I look like im pregnant again, yes, I already have a son and hes turning 2years old this month.i used to work out before but then when I got pregnant im having a hard time on how to make my belly flat again. can you help me.
Pls I need to get a flat tummy fast, my baby is two month plus nd my husband is nt happy wit my tummy size
Your husband should appreciate the size of your tummy , you just had his baby for crying out loud , he should try being pregnant and see how fun it is , plus it’s going to take sometime before you lose the pregnancy pouch , and you should be proud of your body, your baby loves in that tummy for nine months , your husband should appreciate you too
Need a flat tummy fast
I need a flat belly bcs pple are saying am pregnant which i hate hearing. Am Precious from kaduna.
Hi sir am gbenga I love your blog. I am 27 yrs old i dont drink alcohol, i have tried many type of exercise even eat once in a day but yet to see a change, pls what ease can i do to get a flat stomach.
Great one. This article features all the nitty-gritty of how to naturally get flat stomach. I love the guidelines and will always visit this site for additional details. Bravo Ife!
Where can I get the forsklin fuel in Nairobi?please
hi am blessing from Lagos Nigeria. how do I get quick flatten Tommy. my tommy is so big. I can’t even dress well again cos of it.
Hi,
I’m francklyn it’s nice streaming from your blog, keep up with the good work..
Meanwhile I used to have flat tummy before, but of recent my tummy annoys me each time i look at it.. But i know it my fault anyway because what i do then, i do them no more, but reading from your blog now have given me the courage to go back to my normal tummy.
Question i want to ask is, how was it possible that i have pot belly while i do abdominal exercise and i eat healthy food at least twice in a while???
Due i don’t eat fruits regularly.. Please help
Thank u
Hello am omo..am a mother of 2 and am 31yrs…..to flatten my tummy is d only problem am facing and d fact dat it’s not all round my tummy only d lower part r big it’s really a big headache for me pos help me out..
I will really love this if it work out for me
I need a flat tummy but i don’t want lose weight nor reduce in size. pls how do i achieve dat without my health being affected?