The habit of drawing in the stomach is not the best way to make it flat. This, of course, will allow you to remove a couple of extra centimeters, but it will not solve the problem. An integrated approach is important in this matter, so take into service 9 effective tips for gaining a flat stomach.

Eat protein for lunch

A protein snack between 3 pm and 4 pm is a very important step towards a flat stomach, it maintains strength and prevents overeating. It could be a protein shake, an egg, or a handful of nuts.

It is interesting!

Professor Jingyuan Fu from the Medical Center of the University of Groningen (Netherlands) conducted a study in which 900 people took part. The results showed that an imbalance of microorganisms in the gut causes obesity. The predominance of processed foods in the diet harms the microflora, disrupts metabolism and activates the accumulation of fats.

Keep sugar to a minimum

Keep sugar to a minimum

Minimizing the amount of sugar in your diet keeps your glucagon levels high. This hormone helps the body break down fat, converting it into energy. If you want to have a flat stomach, you need to rethink your diet and limit your sugar intake or completely eliminate it.


In the magazine American Journal of Clinical Nutrition published the results of a study that showed that long-chain triglycerides present in dairy products increase total abdominal fat. However, they contain a lot of calcium and protein, so you should not completely abandon them. Processed cheese and dairy products with various additives are best replaced with natural cheese.

Watch your posture

When a person slouches, the stomach begins to bulge. Start working on a flat stomach with proper posture. Keep your shoulders back, lift your chin slightly, imagine that the navel is “pulled” to the spine.


In edition Journal of Nutrition published the results of a study that showed that a large amount of fructose leads to weight gain in the abdomen and waist.

Chew food thoroughly

The stomach will never be flat if there are problems with the gastrointestinal tract. The process of digestion begins in the mouth, so food must be chewed well. Then the food will be better absorbed — this will relieve bloating.

Did you know?

American scientists from State University of New York at Buffalo concluded that alcohol consumption contributes to the deposition of fat in the abdomen. The experiment showed that people who drink alcohol less often, but in large quantities, gain weight faster than those who drink more often, but in small doses.

Make a vacuum

Make a vacuum

This exercise helps the abdominal muscles to be in good shape and not sag. It is necessary to make a vacuum strictly on an empty stomach after waking up. The technique is simple but takes a little practice. You need to exhale the air sharply with your mouth, draw in your stomach as much as possible, trying to “glue” it to your back. In this position, hold it for 10-15 seconds, and then take a deep breath. Repeat the exercise several times.

Vacuum can be done standing, lying down, in an emphasis — as you like. Practice the exercise regularly — and in a couple of weeks the stomach will be flatter and toned.

It is interesting!

It is more difficult for women to achieve a relief press than for men. This is due to the fact that the press cubes are visible if the amount of subcutaneous fat is approximately 10% of body weight. In women, this figure is often 18 — 20%.

Sign up for boxing

Boxing helps fight excess weight and well pumps the muscles of the whole body. Just 15 minutes a day — and after 2 weeks the waist will be minus 2 — 4 centimeters.


Fat deposits in the abdomen are more dangerous than in other parts of the body. Abdominal fat can cause stroke, heart disease, diabetes and other diseases.

Practice Pilates

Pilates is a great way to reach your goal of having a flat stomach. There is an effective exercise that you need to do every day. Stand up straight, spread your shoulders to the sides, heels together. Raise your hands up, press your palms to each other. Exhale and lower your arms down, pressing them to your body. At the same time, lift your heels off the floor and stand on your tiptoes. Press your stomach as close to your back as possible, and stretch your crown up. Hold this position for a few seconds and then return to the starting position. Repeat 15-20 times.

On a note!

One of the main enemies of a flat stomach is trans fats. They are found in margarine, pastries, fast food.

Avoid soda and chewing gum

Avoid soda and chewing gum

If air enters the esophagus, increased gas formation occurs and you can forget about a flat stomach. Give up foods that promote gas formation: legumes, cabbage, soda. When chewing gum, air is also swallowed, which causes bloating.


In order for the stomach to be flat, it is imperative to control the daily calorie content of the diet. It is important to spend more energy than you consume.

Take Probiotics

Products with probiotics not only heal the body and normalize digestion, but also contribute to weight loss. The lack of beneficial bacteria leads to the fact that food «roams» in the intestines. This causes bloating and other unpleasant symptoms. For a flat stomach, add sauerkraut, fermented baked milk, natural yogurt to the diet. Consult with a specialist — he may recommend that you take supplements.

Under no circumstances should you starve yourself. You need to eat often and in small portions — then the metabolism will improve and there will be no feeling of hunger.

Expert comment

Elizaveta Kiseleva, endocrinologist and nutritionist

To keep your stomach flat, you need to change your diet. Even if you train daily, without proper nutrition you will not be able to achieve a good result. Try to eat less salt — it retains fluid in the body and causes bloating. To add flavor to food, you can add cayenne pepper — it stimulates metabolism. It is important not to overeat, and eat in small portions.

Laughter will also help you get a flat stomach. It strengthens the abdominal muscles and keeps them in good shape. It is no coincidence that a new practice has appeared in all corners of the world — yoga of laughter.

Exercises to strengthen the muscles of the back will help to flatten the stomach. The muscular corset keeps the correct position of the body, and the stomach does not protrude.

Meditation is another beneficial practice for a flat stomach. During execution, breathing stabilizes, the level of anxiety decreases. The body does not experience stress, and the need to accumulate fat disappears.

Published on 12/18/2019 09:52, updated on 04/17/2020 19:32

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Used sources

Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study / Hairston KG., Vitolins MZ., Norris JM. et al // Obesity (Silver Spring) 2013 Dec 9

Effect of diet with or without exercise on abdominal fat in postmenopausal women – a randomized trial / van Gemert WA., Peeters PH., May AM. et al. // BMC Public Health 2019

The effect of abdominal exercise on abdominal fat / Vispute SS.1, Smith JD., LeCheminant JD., Hurley KS. // J Strength Cond Res 2011 Oct

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