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How to Achieve a Flat Stomach

Sam Carpenter explains how to achieve toned abdominals or a flat stomach - the healthy way.

Many people who set their sights on a flat stomach or perfect abdominal muscles (abs) often immediately head to the gym and set out to do as many crunches as they can. However, what a lot of people do not know is that in recent years dieticians and scientists alike have discovered that a flat or defined stomach can only be created with the right combination of diet and exercise. A decent workout might be essential for getting the abs you want, but no amount of spin classes or hours logged on the treadmill are going to give you the results for any fitness goal without the right diet. If you have a goal in mind for your body or fitness routine, you always need to plan a corresponding diet in order to get there in the healthiest way possible. Depriving yourself of healthy foods and hearty meals is never the way to achieve a fitness or weight goal and is also completely unnecessary for burning fat.

Eating smart and avoiding fad diets

However, healthy eating does not have to mean sticking to a fad diet with strict rules and unappetizing options, many of which can end up negatively impacting your health in the long run. There are plenty of diets to suit everyone's needs, even when keeping unique dietary needs and restrictions in mind. Popular diets like the Raw or Paleo diets are full of healthy foods and meals that can help cut down on belly fat. Vegetarian, vegan, or gluten-free diets, when done properly and including all the right nutrition and supplements, can also be excellent for those with dietary restrictions or allergies. When done properly, these examples are also great for getting rid of unwanted fat in a healthy way.

Keeping to one of these diets can seem intimidating at first. If you are not ready to take the plunge, it can be extremely helpful to simply start substituting certain foods in your diet with healthier options. There are some key foods that inherently contribute to fat deposits around the midsection that can easily be substituted with meals that are healthy and nutritious, but also satisfy your cravings.

What you need to know about Sugar and Carbohydrates

If your goal is to slim down and achieve a perfect flat stomach, your sugar and carbohydrate intake is the first thing that you need to examine. Not only has sugar consumption been associated with life threatening diseases like diabetes and heart complications, it is also the number one culprit in creating fat deposits around your midsection. It can also be tricky to avoid. There are plenty of foods that clearly have a high sugar content, like soft drinks and candies, but there are also others which might seem healthy but actually contain a high sugar content. Carbohydrates can also be tricky, with their own 'good' and 'bad' forms. While complex carbohydrates provide your body with a healthy source of energy, simple carbohydrates end up creating fat deposits in the midsection just like sugary foods.

While sugar or carbs in foods that are artificially sweetened inevitably cause belly fat, those that occur naturally in fruits, nuts, and veggies are an extremely important part of making sure you are fuelling your body in a healthy way. This is why when you are craving something sweet, it is better to swap out your morning fruit juice for a piece of fresh fruit and try out an omelette recipe including spinach instead of cheese. If you are craving a burger and chips, order yourself a sandwich with lean meat like turkey or chicken with a side of roasted sweet potatoes. A great tip to keep in mind is that the simpler the ingredients, and more whole foods they contain, the healthier the meal. There are even foods you can add which are believed to help burn fat and boost your metabolism, like coconut oil or green tea. Small day-to-day substitutions like these can quickly lead the way to changing your diet in order to slim down in a healthy way.

Making meals work for you

Overhauling your diet, or even substituting healthier foods as much as possible, can seem like a daunting task at first. If you keep these tips and tricks for healthy eating in mind you can easily make sure that you are getting rid of those culprits that inherently deposit fat around your midsection along with the right amount of nutrition in your diet. The first step is to make a meal plan and a grocery list that include healthy foods. It is important to keep in mind, though, that you cannot always be completely strict with yourself, especially when you are first starting out. For those nights when you are craving takeaway or you just do not have time to cook, consider using delivery services like Deliveroo. This can be a big help in sticking to a healthy diet, since they offer a variety of healthy options and full menus that make it far easier to choose a healthy dinner from a good restaurant when you just do not have time to cook.

When your goal is to cut out unwanted fats and achieve a toned stomach, healthy substitutions are an extremely important step in overhauling your diet. Combined with a good exercise regime, you will start to see results while still fuelling your body in a healthy way. Researching healthy foods and creating meal plans with nutrition and fitness in mind is more than worth it in the long run, but it is also important to keep in mind that you do not entirely have to cut out takeaway meals or snacks that satisfy your cravings. What is important is to make sure that you are choosing alternatives to foods that create belly fat in order to reach your goals in a healthy way. In doing so, your body will not only be looking great, but you will also be healthier and happier in the long run and the results you will achieve will be longer lasting.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • CARPENTER, S. (2017) How to Achieve a Flat Stomach [WWW] Available from: https://www.brianmac.co.uk/articles/article229.htm [Accessed

About the Author

Sam Carpenter is an experienced journalist with a passion for nutrition and well-being. She studied journalism in one of the top universities in Ireland where she started working as an assistant editor for a fitness magazine. She is now working as a freelance writer and publishes her articles in numerous websites and blogs across the web

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