Flat Stomach & Weight Loss FAQ's
How long does it take to flatten my stomach?
It depends on how much you need to lose. But if you can stick to a healthy diet and a consistent exercise routine, you should start to see results in six to eight weeks.
However, don't expect results if you eat healthy and exercise for 3 days and then go back to your bad habits. The key is to be consistent with both your diet and exercise and you will maximize your results.
Just remember there is no such thing as a fast way of flattening your stomach.
What's the best exercise to flatten the stomach?
Cardio exercises are the best, not crunches. Ab crunches tone and give you definition, but cardio (jogging, aerobics, etc.) burn the fat that is hiding your abs.
You could do 500 crunches per day, but if you aren't burning your body's overall fat, you'll just be building muscle on top of our existing fat.
I'm not saying not to do crunches, just understand it's the cardio that burns the fat. Ab crunches are only effective if you are doing consistent cardio and maintaining a healthy diet. Also be sure you read my tips on proper breathing when doing ab crunches.
Videos like the one below will help you boost your metabolism so you can burn that belly fat...
What kind of foods should I eat to get a flat stomach?
Foods high in protein (fish, grilled chicken, egg whites, lean turkey, etc.) are good foods to help burn fat, but you can't just rely on those kinds of foods alone.
You also need to cut down on your saturated fat, carbs and sodium intake. It doesn't matter how much protein you eat if you are still consuming a lot of the wrong foods.
Also, don't forget to add 6-8 glasses of water into your diet. Water rids the stomach of bloating, aids digestion and assists with weight loss.
I can't seem to get motivated. What should I do?
Write down a list of 5 goals everyday. They don't have to be very aggressive goals, just simple tasks you feel are within your reach.
Here's an example...
Monday, January 22
1. Jog for 20 minutes
2. Eat 4 foods high in protein
3. No sweets after dinner
4. Drink 6 glasses of water
5. Eat 3 servings of vegetables
When you create a "To Do" list you can visualize, it helps you stay on track and focus on your goals. It's also important to check off each task as you complete it. This creates a sense of accomplishment that keeps you motivated.
Also be sure to vary your goals each day to prevent boredom. On Monday you may jog for 20 minutes, but on Tuesday you may decide to do aerobics instead.
Don't make your goals too aggressive at first. They can be very simple. The idea is to do 5 healthy things each day, and after a few weeks, it will become easier to make healthier choices.
Read this article on making gradual changes to your diet.
And if you have trouble staying motivated to exercise, read this.
I need to lose 50+ pounds.
If you keep telling yourself how much weight you need to lose (especially if it's a significant amount), then it feels like you are climbing a never-ending hill.
A lot of people think "Oh, I can never lose this much weight", so they talk themselves out of trying.
But if you set smaller goals (i.e. 2 pounds per week), then you're creating that sense of accomplishment that I mentioned above. This is so important for motivation.
Just think, if you lose 2 pounds per week, that's roughly eight pounds per month and nearly 25 pounds in just three months.
Don't put so much pressure on yourself by thinking of the total amount you need to lose. Break up your goal into small increments and reward yourself when you reach those milestones.
I'm fine with the rest of my body, but I want to flatten my stomach.
That's the biggest myth around. You can't spot tone your stomach and leave everything else the same. In order to lose the fat in the middle, you have to burn it all over. That concept applies to all parts of your body.
If you're already a thin person or you just want to maintain the weight elsewhere, you can do some weight training. In fact, I would recommend hiring a personal trainer because they can give you specific advice for your individual situation.
I want to get ripped. What's the best way to get a six pack?
To achieve a six pack you need to get your body fat down to less than 10%. Lots of cardio, protein consumption and strength training is necessary.
How easily the six pack develops depends on your age, genes and metabolism. Some people can obtain one pretty easily while others have to really work at it.
Check out Mike Geary's book called The Truth About Six Pack Abs for more information on strength training for a six pack.
I'm a teen and I need to lose weight.
Children and teens should seek advice from a family doctor, not the Internet. Your bodies are still developing and you can do more harm than good if you begin dieting without proper supervision.