13 Ways to Get a Flat Stomach Without Dieting
Striving to get a flat stomach shouldn’t be about appearances, but research shows that less fat in the belly area is linked to a lower risk of heart disease and diabetes. Our bodies are complicated and unfortunately, a variety of factors (such as hormones and genetics) can affect how flat your midsection naturally is. That means that trying to make your stomach smaller — and keep it that way — can be difficult physically and mentally.
There's also the issue of bloat. A variety of factors can make us feel uncomfortably puffy sometimes, regardless of how big our tummy is. The good news is you can make small tweaks to your routine that will help reduce bloating. What's more, many of those little habits can help you adopt safe, long-lasting lifestyle changes that will improve your overall health — and slim your belly — without resorting to extreme (and dangerous) dieting techniques. (To this end, it's also worth noting that weight loss, health and body image are complex subjects so before you decide to go on a diet and overhaul your eating patterns, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.)
The bottom line? If your goal is to reduce bloat in the short term, the strategies below will definitely help with that. And if you're hoping to reduce your abdominal fat and shed a few pounds from your midsection to lower your risk of chronic conditions, consider starting by adding more wholesome and unprocessed foods (including some touted as "flat belly foods") to your menu and increasing your physical activity. After that, the straightforward, science-backed and expert-approved strategies explained below should also help you get a flatter belly.
1.Skip the straw.
This may sound obvious, but if you’re ingesting a lot of air, it needs to take up space somewhere in your body and lead to bloat as it moves through your digestive system. To prevent that from happening, avoid drinking carbonated beverages and using straws, both of which can increase the air that ends up in your stomach, suggests Roshini Raj, M.D., a board-certified gastroenterologist and author of Gut Renovation. “Don’t talk and eat at the same time because it also makes you swallow air,” she adds.
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2.Ditch your chair
You don't have to convert to a standing desk full-time, but research shows that replacing just one hour of sitting at work with one hour of standing can reduce your waist circumference. It might feel good to stretch a little, anyway!
3.Cut back on sodium
When you eat too much sodium, research shows that your body is forced to retain water to dilute the sodium before it’s excreted. As a result, you’ll probably feel a little bloated from the extra “water weight.” To avoid this (and lower your risk for high blood pressure, heart disease and stroke), aim for less than 2,300 milligrams of sodium per day. Americans get 70% of their sodium from processed and restaurant foods, according to the Centers for Disease Control and Prevention, so the easiest thing you can do is avoid packaged foods.
4.Grab a hula hoop
Those colorful hoops aren’t just for kids! One study found that when research participants began using a weighted hula hoop for six minutes a day and then each week thereafter added two minutes to their daily total, they lowered their abdominal fat and increased their muscle mass in just six weeks.
5.Gradually increase your fiber intake
Fiber is great for keeping things moving through your digestive tract so you don’t feel bloated from constipation. But adding too much too quickly can have the opposite effect and actually cause more gas, says Amy Fischer M.S., R.D., C.D.N.. To gradually eat more fiber, choose high-fiber cereal or oats for breakfast and make daily snacks fruit- and veggie-based with carrots and hummus or apple with nut butter. You can also add chia seeds, avocado and frozen raspberries into your smoothie for a boost of fiber, vitamins and minerals.
6.Sip more water
Keep those fluids coming! "Being dehydrated causes the body to hoard water," says The Biggest Loser trainer Kim Lyons. This can lead you to carry up to four excess pounds around your midsection. Drinking water also helps your body handle the extra fiber you’re ingesting. (Cruciferous veggies and legumes are especially known for causing gas pain if you’re not adequately hydrated.) Aim for at least eight cups of water or other fluids daily.
7.Perfect your posture
Straighten up and your tummy will look flatter right away, advises Lyons. "When your posture is good, you're automatically engaging and toning your stomach muscles," she says. If you need to remind yourself to stand tall, a few strategically placed sticky notes should do the trick, or consider some of these posture-correcting products.
8.Brew some coffee
Another win for your cup of joe: Caffeine in coffee can help with de-bloating because it is a natural (mild) diuretic, meaning it helps your body get rid of excess water. It is also a stimulant that can get your bowels moving which can lead to a flatter belly, Fischer says.
9.Don't skip meals
Another metabolism-boosting tip: Eat every three to four hours and make time for breakfast. Research shows that people who miss a morning meal experience a surge in a hunger-related hormone later in the day. Regular snacks (which should include fiber-filled complex carbs and protein!) will keep you feeling full and your body burning calories at a steady rate.
10.Walk it off
Even if you can't get to the gym, try to squeeze in a 30-minute walk daily, Lyons says. The simple boost in metabolism will help you burn waistline fat more efficiently. Plus, one study found that people with hypertension who began walking 15 minutes a day and worked their way up to 300 minutes a week two months later reduced their waist circumference as well as their blood pressure
11.Eat more H2O
Yep, you read that right. High-water foods like fruits and veggies will fill you up faster. Try incorporating more salads and greens that have a high water content such as cucumber, celery and zucchini. A simple pre-dinner app of sliced crudité and spicy hummus is a healthy choice. Plus, the combo of capsaicin (a spice in hot peppers) and the chickpeas' soluble fiber can help curb hunger.
12.Eat slower
Rather than scarfing down meals, make a point of chewing each bite at least 10 times before swallowing. "The body has to work overtime to break down food in the stomach and intestines, which can lead to major gas and indigestion," says Judith Reichman, M.D., a professor of obstetrics and gynecology at the University of California, Los Angeles. Plus, when you eat fast, you're more prone to swallowing air. To make slowing down easier, try eating mindfully and pay attention to the scents, textures and taste of every bite.
13.Go to bed earlier
Getting under the covers a little sooner doesn't just help you avoid late-night snacking. Missing sleep slows down your body's metabolism and it can lead to elevated cortisol levels which can encourage your body to store more fat. If you want to increase your calorie burn and keep cortisol levels in check, aim for 7 to 8 hours of shut-eye every night.
