How Do You Get a Flat Stomach?

Overview

Stomach fat, or visceral, is a health risk. It is a type of deep fatty tissue found within the abdomen which differs from subcutaneous fat, which is found just under your skin. Stomach fat is linked to high blood sugar, increased blood cholesterol levels and heart disease. Belly fat is also dangerous because it can collect around the internal organs in your abdomen and puts the pressure on the lungs. Fortunately, there are many ways you can lose the belly fat and get a flatter stomach.

Step 1

Eliminate stress by doing deep breathing exercises. Too much stress can contribute to belly fat according to Dr. Pamela Peeke, author of “Fight Fat After Forty.” Stress increases levels of the hormone cortisol which directs fat to accumulate in your stomach area. Find a comfortable, quiet place to sit. Take six deep slow breaths through your nose to help you relax and exhale through your mouth. Repeat and practice the exercise for 15 minutes twice daily to eliminate stress.

Step 2

Quit drinking alcohol to lose stomach fat. Alcohol raises cortisol levels and can interfere with digestion by damaging your stomach lining so that it cannot absorb the nutrients from the food you eat according to Dr. Charles Lieber.

Step 3

Eat two to three servings of healthy foods that are high in fiber every day. Fiber can make you feel full and prevent constipation, which can cause your stomach to bulge, according to gastroeneterologist, Dr. Lawerence Cheskin. Healthy dietary sources of fiber include whole grain breads, prunes, raisins, spinach, broccoli, lentils and apricots.

Step 4

Perform 30 minutes of strength training and abdominal exercises, such as weight-lifting and sit-ups every day. These types of exercises can improve muscle tone, endurance and strength. As the muscles become stronger, fat is reduced and the body including your stomach area becomes flatter and tighter.

About this Author

Frank Dioso is a trained clinical laboratory professional, working for prominent diagnostic laboratories and research institutions such as Quest Diagnostics and California Clinical Trials. He has ghostwritten clinical trial reports for confidential pharmaceutical drugs, and is currently contributing his medical knowledge to various online publications.