April 2

Natural Ways to Get a Flat Stomach Fast at home

54  comments

get a flat stomach
get a flat stomach

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.

 

Best Ways to get a flat stomach fast at home

get a flat stomachThere are 2 major and effective ways to get a flat belly. These are:

Engaging in specific type of Exercise and
Eating healthy diet

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.

squat flat stomach flat stomach squat

 

 

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.

flat stomach deadlift

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.
     

    Eat Mini but frequent meals
    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.
     

    Do off with sugar in your diet
    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.
     
    Drink Plenty Water
    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 fish
     

    high fiber foods
    Credit: richinfoods.com 

     

Take good care of your body! You’ve got no other place to live in

About the author 

Ife Oluwatuyi

Ife is a Public Health Analyst and a blogger that gives educative information on how to maximize and maintain healthy life styles


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    • 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.

  • 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

  • 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 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

  • 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

  • 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)

  • 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?

  • 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.

    • 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

  • 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!

  • 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..

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