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Fitness, Fat Loss

How To Achieve a Flat Tummy

By Shannon Cole on Feb 23, 2024 9:00:00 AM
5 Minutes Reading Time


It’s something most of us focus on when trying to get into shape—we want a flat tummy!

In today’s world, it’s SO HARD to actually get that to happen. We’re surrounded by convenient, unhealthy options, and the healthier, more nutritious stuff always seems to be way more expensive. Between work, kids’ activities, and the stress of everyday life, it’s difficult to attain a flat stomach, let alone a healthy lifestyle in general.

Instead of throwing in the towel, there are ways to get a flatter tummy without stressing about it.

Stress Sucks For Fat Loss

Speaking of stress, it is much harder to lose fat around your midsection if you are chronically stressed. When cortisol levels rise due to stress, fat tends to accumulate around the midsection. This is because our hormones get out of whack, and our blood sugar levels increase.

Working out and eating healthy obviously come into play, but managing your stress can be the secret sauce to actually getting you to a flatter stomach.

Eat A Lot of Protein

When it comes to carbohydrates and fat, there can be some variability in how much of each you consume if you want to lose fat. However, protein should be your number 1 priority. If you want a flatter tummy, aim to eat at least 1 gram of protein per pound of lean body weight.

That may seem like a lot, but it’s what your body needs when it is trying to lose fat. Protein is made up of amino acids, which are important ingredients in initiating various processes in our body. Without them, we could suffer from some serious health issues.

Also, we need protein to maintain or increase lean muscle tissue. You carry fat mass and lean muscle mass, so we obviously want to increase lean muscle tissue if we want more visible abs.

Just think of protein as the king of the macronutrients!

Drink Plenty of Water

If you’re eating a lot of protein, you also need a lot of water. When we metabolize protein, nitrogen is released and eventually flushed out of our system; however, it’s pretty hard to do that if we are not hydrated, and therefore unable to go to the bathroom. This is why some people feel gastrointestinal discomfort when their protein intake increases.

Staying hydrated is also important for eliminating cravings. Most of the time, when we think we’re hungry, we’re actually thirsty. So next time, if you’re in between meals, and you’re not sure if you really are hungry, drink some water and see if you still want food after about 15 minutes.

Lift Weights

Cardio may help you lose weight, but lifting weights is what will get you the lean look you’re striving for by building muscle to help burn fat.

You don’t need to cut cardio out completely, but a greater proportion of your workouts should come from resistance training. Based on my experience, 3 to 4 days of lifting weights, daily walks, and maybe 1 day of low to moderate cardio, is an appropriate program schedule for those wanting to lose fat, especially around their midsection.

Cut the Calories

Cutting sucks; I won't sugar coat it. But you need to be in a calorie deficit to lose fat. A calorie surplus, or increasing your calorie intake, can possibly lead to more muscle mass if programming is executed appropriately, but the likelihood of fat increasing is also high.

When setting a new calorie goal, set it somewhere between 10 and 15% less than what you are consuming now. If you are only eating about 1,800 calories, that number should be around 10% since 1,800 calories really isn’t a lot. Those who are eating around 3,000 calories can probably get away with a 20% reduction in calories. This decrease will be individualized based on various factors, so find what works best for your lifestyle.

Do what is sustainable for you.

Fortunately for you, Mind Pump has a FREE Flat Tummy Guide for you to follow if you’re looking for some extra guidance.

Flat Tummy Guide | Mind Pump

FREE Flat Tummy Guide


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Shannon Cole

Shannon Cole is an ISSA certified personal trainer and lives in the Dallas area. She is a certified nutrition coach through NASM and NCI, and is currently pursuing her M.S. in Sports Science and Rehabilitation. After obtaining her B.A. in Journalism and Mass Communication she eventually gravitated to personal training, and hasn't turned back since. Her passion for athletics and fitness initially stemmed from her high school years playing golf, and her love for the sport still hasn't faded; her career goal is to obtain her Titleist Performance Institute (TPI) certification and develop strength and conditioning programs for golfers. You can usually find her working out in her garage gym, or training for the next Spartan Race with her husband.

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