How Do I Get a Flat Stomach Without Losing Weight? 12 Tips

Medically Reviewed on 1/12/2022
How Do I Get a Flat Stomach Without Losing Weight
If you want to get a flat stomach, some weight loss is necessary, as you will need to burn fat around your abdomen

If you want to get a flat stomach, some weight loss is necessary, as you will need to burn fat around your abdomen. However, your stomach may look larger due to factors other than fat, such as gas or water retention. 

Either way, making dietary changes and shaking up your workout routine can help you tone up your midsection.

12 tips for getting a flat stomach

1. Do core exercises

Exercises that target your core and strengthen the muscles there can help you get a flat and toned stomach without losing many pounds. These include core workouts and resistance training. Some of the simplest core-strengthening exercises include:

  • Basic plank (simple plank): 
    • Get on all floors in a table-top position with your face down. Make sure your hands are directly below your shoulders.
    • Start lifting your knees slowly until you’re supporting your weight on just your toes and hands.
    • Keep your body in a straight line from the top of your head to your heels.
    • Keep your core tight (pulled toward the spine) and back straight.
  • Plank-walk down (climbing plank): 
    • Get in an elbow plank position.
    • Lift your right arm, followed by the left, and go into the basic plank position.
    • From here, go back to the starting (elbow plank) position. 
    • Do this as fast as you can.
    • Make sure you keep your core tight and back straight.
  • Bicycle crunches:
    • Lie on your back with your knees bent, feet flat on the floor, and placed hip-width apart.
    • Put your arms behind your head and bend your elbows at your sides.
    • Extend your right knee, then bend and lift the left knee.
    • Lift your upper body and bring your right elbow and left knee toward each other.
    • Do the same for the other side.
    • Keep switching sides and perform the exercise as fast as you can.
    • Perform 3 sets of 15 reps each.

2. Try resistance training

Resistance exercises will help your body burn abdominal fat even at rest. You can try resistance bands, free weights, or even use your body weight. Exercises that use your body weight include push-ups, squats, and lunges.

3. Mix up your workouts

In addition to core exercises and resistance training, you may need to do cardio, although this will result in overall weight loss.

4. Avoid a sedentary lifestyle

Sitting in one place for long hours can impair the body's ability to break down fat. If you have a desk job, get up every 45-60 minutes and move around. Try to stay physically active during the day.

5. Be mindful of what you eat

Focus on eating a diet that includes more lean protein, fruits, and vegetables. Combined with exercise, these foods help minimize the accumulation of fat around your waist.

6. Limit your salt intake

To minimize water retention, lower the amount of salt in your diet. Flavor your food with other herbs and spices instead.

7. Stay away from sugar

Avoid excess sugar by limiting or avoiding drinks such as sweetened soda, juices, and sports drinks. Stay away from sugary foods like pastries and donuts.

8. Drink enough fluids

Improving your water intake by drinking at least 8-10 glasses a day can help you get a flatter stomach. Apart from water, you can opt for healthy drinks such as green tea and fresh vegetable and fruit juices.

9. Stay away from alcohol

Alcohol can make you feel bloated and add fat to your waistline.

10. Manage stress

Stress can stimulate the production of too much cortisol, which is a hormone that is known to cause weight gain in the abdominal area. Try relaxation techniques such as meditation, deep breathing, and yoga.

11. Take hot showers

Taking a warm or hot bath daily can help improve your metabolism and shed extra fat around your middle to some extent. Moreover, a hot bath an hour before your bedtime can make you feel relaxed and help you get better sleep.

12. Treat medical conditions

Health issues such as diabetes and hypothyroidism can affect your metabolism and reduce your ability to get a flat stomach. Follow your doctor’s advice and take your medications regularly to avoid gaining abdominal fat due to an impaired metabolism. 

Health Solutions From Our Sponsors

Medically Reviewed on 1/12/2022
Image Source: iStock Images

Try These Ab Workouts to Strengthen Your Core:

Jurgens TM, Whelan AM, Killian L, et al. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012;12(12):CD008650.

Park JH, Moon JH, Kim HJ, et al. Sedentary lifestyle: Overview of updated evidence of potential health risks. Korean J Fam Med. 2020;41(6):365-373.

Goto Y, Hayasaka S, Kurihara S, Nakamura Y. Physical and mental effects of bathing: A randomized intervention study. Evid Based Complement Alternat Med. 2018;2018:9521086.