The Reality Of Getting A Flat Stomach | Fat Loss Tips
Updated May 3rd 2020; February 7th 2018
Getting a flat stomach is mostly around having the right mindset around your fat loss strategy.
I bet you have seen it all - promotions on TV, gurus that claim their magic pills work, belly-flattening exercises on the internet.
Those solutions do look promising.
They show actors, models, and “real” customers who tried those products and have drastically changed to look so much slimmer.
Some of these advertisements might even flash pictures of six-packs to tempt you.
With good intentions, you decided to try their products.
Because why not?
It looks easy and they have customers who reviewed that the products work!
And the result?
Or even setbacks?
Now, what do you do?
Those so-called solutions that claimed to guarantee you results fail and now you might feel even worse about yourself.
So, now what?
First, we provide as much insight possible and let you make the most logical decision for yourself.
Also, we will attempt to debunk several myths if we come across them.
Before we continue, I would also address weight loss since getting a flat stomach will involve some sort of weight loss.
Also, I am not a doctor but I believe that I can provide my two cents on the issue.
If you have serious health problems or require extended help, please consult your nutritionist.
So, how do we lose weight in order to get a flat stomach?
First, we need to identify the purpose of it.
- Do you want it because you are feeling guilty about yourself?
- Do you want it because you are jealous about someone else’s body?
- Do you want it because you are self-conscious about yourself?
- Do you want it because you want to look like someone on TV?
Do these questions look familiar?
If your want for change is the result of you victimizing yourself and having poor self-image, there may be a deeper issue involved.
If your want for change is the result of you frequently comparing yourself to others, this is also an unhealthy want. You really need to feel comfortable with yourself.
Since if you start changing because of others, you will never be satisfied with any results since you are constantly looking for approval from others.
So, you really need to think about your purpose of why you want to lose weight.
Your reasoning should be solid even when your friends and family question you.
You should not seek their approval about what YOU want.
This is your body and transformation, so you need to be okay with yourself before any change can occur.
Because if you are not happy with yourself not, you will never be happy when you lose weight.
The key is to find happiness in life and eventually, you will enjoy all the wonders of life.
Now, that we are content with our bodies and decided that losing weight is something we want to do to look good for ourselves, it is now time to focus on the next steps.
How to begin losing weight?
First, you need to understand how much you are eating.
So, for about a week, observe and write down the foods you are eating.
Record the calories and macronutrients.
Wait, counting calories?
Do I really need to do that?
Not necessarily if you understand how much you are eating, but it brings awareness to the amount of food you are digesting.
So, it is helpful to keep a tally of what you are eating so we can develop an effective plan for losing weight.
By now, you will get a general idea of how much you are eating.
Now, it is time to make a change.
From your daily consumption of food, you need to slowly take away calories, creating a caloric deficit.
I would start on the safe side and take away 100 calories.
And what do 100 calories look like?
- 1 tablespoon of peanut butter
- 25 strawberries
- 9 Lay’s chips
- 23 M&Ms candy
- 8 fl oz of Coke
- 1 medium banana
- 2 1/3 oz of chicken breast
These are a small list of examples.
And you must remove these calories from your daily consumption for a long period of time.
Weigh yourself weekly to be consistent with your weigh-ins.
Your weight will fluctuate so you need to look at the general trend of your weight.
If your weight is going down and leveling off, it would mean that your body has adapted to your 100 calories deficit and you can proceed to take off another 100 calories.
If your weight does not change or even goes up after an extended period of time, you might have not been accurately estimating your food or you have had one too many cheat meals.
And weight loss is this simple.
However, the subtraction of calories might not be the hardest part.
The hardest part of losing weight is the waiting and the execution of the plan for a long period of time.
You are hungry.
You are tired.
You just want to devour the pizza in front of you.
Or have a couple of extra burgers.
It is the price to pay for a lean physique.
If it is something you truly want, certain sacrifices must be made.
So, it depends on your wants.
There are many myths and situation-specific questions that I will address further concerns revolving exercise and achieving your flat stomach:
How to get a flat stomach in a day without exercise?
The best way to get a flat stomach in one day without exercise is to limit your consumption of water.
This way, your entire body will contain less water and your overall weight will be less.
However, you might be interested in learning how to get a flat stomach without exercise in general…
We have you covered on that as well:
You need to count calories
This is one of the most effective ways to lose belly fat and to slim down your stomach.
You can do this by hiring someone to keep you accountable and/or make a plan for you.
You can also have a food journal as well.
But the most important part of getting a flat stomach is to lose weight in general.
You might think that you can lose fat in your stomach area only but your body cannot do that.
You will need to lose weight in general and you will see a dramatic difference in your stomach size.
Can I lose belly fat by strength training?
You can lose belly fat by doing strength training.
Studies show that doing resistance training alone can help you burn more belly fat than just doing cardio alone.
Science and my own personal experience.
I lost a ton of belly fat while doing strength training.
And you also want to make sure that you do not make beginner gym mistakes that could set you back a couple of weeks.
However, I would contribute a majority of the work to my diet and how much I ate.
I also found an interview where Arnold Schwarzenegger answered how you can get a flat stomach.
So, this should be a treat for anyone who is a fan of going to the gym:
Lose belly fat strength training no equipment
At home, you can strength train using barbell movements to lose belly fat at a decent rate.
If you do not have a home gym and just want to do bodyweight exercises, doing extra sets of ab exercises will not help you lose belly fat faster.
These two factors will determine how successful you are at losing belly fat:
- Your caloric deficit
- Your consistency
With that said, you will find that trying to lose your round stomach with strength training will be much more enjoyable with strength training than with cardio such as jump roping, cycling, Zumba, etc.
Lose belly fat strength training one month
Try to lose between 0.5%-1% of bodyweight per week for one month straight.
So, if you weigh 300lbs and want to lose weight strength training, weigh yourself every day but this should be your progression each week:
- End of week 1: 297lbs
- End of week 2: 294lbs
- End of week 3: 291lbs
- End of week 4: 288lbs
However, it is recommended to follow this fat loss structure for 8-12 weeks if you want the best results.
If you are an athlete preparing for a bodybuilding show or competition, this will be your gameplan.
Afterward, you will try to do a maintenance period for 8-12 weeks after that if you want to continue losing more weight.
But for the average person with vague weight loss and belly fat loss goals, you can achieve those results by doing very little compared to an athlete.
Lose belly fat strength training quickly
Losing belly fat quickly can be possible but at what cost?
You will run out of steam very quickly and if you do end up hitting your goal, you will need to try to maintain your bodyweight and physique for as long as you can.
If you perform your diet in a more systematic way, the chances that your belly fat and overall fat levels stay off greatly increases.
What can I drink to burn belly fat?
What sounds good may be too good to be true.
Drinking 0 calorie drinks will be your best bet to burn belly fat.
You can acquire more nutritional foods into your body and you do not need excess calories from your drinks.
Here is a list of 0 calorie drinks if you do not add anything to them:
Why am I gaining belly fat while working out?
If you are doing strength training, you might feel that you are getting fatter, not slimmer.
There are several explanations to this and this is a perfectly natural response to strength training…
You are eating at a caloric surplus
When you are working out, you require a ton of energy to exert your muscles.
You also need a constant supply of energy to recover from your training and to make sure you can still function.
If you are eating at a caloric surplus, you will gain weight.
You will gain some muscle and yes, some fat as well.
This is a normal response to weight training and lifters should understand that one of the most optimal ways of progressing in their program is by eating at a caloric surplus.
Your body has a tendency to store fat around your waist
For many people, they tend to store fat around their stomach area.
And even if you are not eating at a significant caloric surplus or even at a tiny caloric deficit, you may find that you will gain some belly fat while working out.
One reason is that you actually gain some muscle overall and you are hydrating yourself thoroughly.
It may seem as though you gained some belly fat. And you probably did.
But it is nothing drastic.
How to lose belly fat naturally
Listen to this awesome lecture by RP on the best fat loss rates
(Hint, RP tends to lean towards a moderate approach.)
- Easier to track than a very slow fat loss rate
- Psychologically bearable longer term than a super-fast fat loss rate
- Doable and challenging enough for a beginner
But wait a minute, you never addressed how to get a flat stomach? What if I just want to lose belly fat and keep eating the same way?
Well, you cannot.
Your body does not work like that.
If it did, everyone would look amazing.
You cannot lose fat in your target areas by doing certain exercises more.
You need to lose fat in general, be on a caloric deficit and you will gradually lose fat in general.
Notice how I never promise or say that you will lose fat quickly.
Because the quicker you lose your weight, the more likely you are to gain it back.
The more extreme the diet, the more likely you will hate yourself after it is over and binge eat back to your original weight.
Or even more.
Weight loss is a gradual process.
It was your fault for over-eating in the first place.
Now, if you really want to lose a couple of pounds, you will need to endure the hunger and pain gradually for an extended period of time.
What is the liquid diet? The special pills? Are those all fake?
Fake or not, if you want to eat pills your entire life or have a liquid diet forever, the choice is up to you.
Remember that weight loss is a gradual process and the more aggressive your method, the more likely you will be tempted to binge eat after your diet is over.
To avoid this vicious cycle, just eat and live life the way you would want to live it five years from now.
If you still want to drink your foods or eat pills five years from now, who am I to stop you.
Are there any specific foods that can make me lose weight?
No, unless you want to do unnatural methods.
Again, if you use aggressive methods to lose weight, the more likely it is that you will gain it all back and maybe even more.
It is really about maintaining a caloric deficit and allowing your body to adapt to that stimulus.
Should I not eat fats and carbs since they are making me fat?
Fats and carbs are two important macronutrients needed for daily body functions.
They are not making you fatter - your excess eating is making you fatter.
Is fast food making me fat?
Most fast foods do not have a good ratio of macronutrients.
However, if you maintain a caloric deficit with fast food while meeting your macronutrient and micronutrient requirements, eating fast food is not a problem.
Can I just skip meals or starve myself?
If you want to create an unhealthy relationship with food and possibly damage your metabolism, the decision is up to you.
These aggressive methods cut out an unhealthy and unmanageable amount of calories, making it unsustainable for the long term.
This will promote unhealthy eating, which is the opposite of our goal for weight loss.
Do not skip meals or starve yourself if you want to keep the weight off long term.
What about those special diets like keto, paleo? Low carb? Are those any good?
These diets are have their strengths and weaknesses.
What makes these diets effective depends on the individual’s lifestyle.
If you generally do not eat too many carbs daily, a low carb diet or keto diet might be better suited for you.
Again, the focus is to maintain a caloric deficit, while reaching a target level of macronutrients and micronutrients.
However, this is achieved is up to the individual.
There was a ton of information for anyone looking to lose fat.
Whether you want to use cardio or weights, it is important to train while going on a diet,
Another portion of losing weight that many people do not talk about is the mental aspect… you need to train your brain to have stronger abs and to have a more slim look as well.