How to Get a Flat Stomach Without Surgery

To get a flat stomach, there is no reason to resort to risky, costly and time-consuming procedures like liposuction, tummy tucks and bariatric surgery. To get a flat stomach the natural way, you have to lose fat from your entire body, because reducing fat in just one area is not possible. Fat loss can be achieved by committing to a combination of proper eating habits and consistent exercise.

Instructions

• 1

  Lower the amount of salt in your diet. Season food with spices, herbs and citrus juices instead. Salt makes the body retain water, which leads to bloating. The American Heart Association recommends you take in no more than 1,500 milligrams of salt per day.

• 2

  Handle stress by taking a few minutes to breathe deeply or practice meditation. According to the Marilyn Glenville website, stress stimulates the release of cortisol, the body's stress hormone, which some researchers believe is linked to increased stomach fat.

• 3

  Flush belly-bloating sodium out of the body by drinking water. MayoClinic.com recommends that you drink eight, 8 oz. glasses of water daily. Water also promotes digestive health, transports nutrients to cells and hydrates the body.

• 4

  Get moving by doing both cardiovascular and weight-training exercise three days a week. Run, walk, swim or exercise on cardio machines at the gym for at least 45 minutes. Lift weights that target all parts of the body. Cardio workouts will activate the metabolism to burn fat and lifting weights will increase muscle tissue, which triggers the metabolism to burn fat all day, even when you are resting.

• 5

  Tighten the abdominals with toning exercises such as crunches and sit-ups for the upper abs; leg lifts and crunches for the lower abs; and twist-crunches and side bends for the obliques.

  Twist-crunches: Lie on the floor, on your back with your legs shoulder-width apart and bent at the knees. Place your hands behind your head and lift your chest up as if doing a regular crunch. Twist the upper body so your left elbow goes toward your right knee. Exhale on the exertion and lower yourself back down before switching sides.

  Side Bends: Lie on your back, on the floor with your legs shoulder-width apart and bent at the knees. Reach with your left hand toward your left ankle. Feel the contraction in the obliques and exhale on the exertion. Come back to starting position and repeat the exercise on the right side.

• 6

  Add variety to your abdominal exercises as you get stronger. Include the plank exercise or the stomach vacuum to target the entire core. Challenge your abdominals by training them on an unstable surface, such as a stability ball.

  Stomach vacuum: Exhale all the air from your lungs. Suck in your stomach and visualize bringing the belly button toward the spine. Hold the stomach in and breathe normally. Hold the tension for as long as you can before releasing it. Perform this exercise sitting up or standing, whenever you get the chance.

• 7

  Provide your body with consistent nutrition by eating frequently throughout the day, because this will keep your metabolism activated. Eat complex carbohydrates early in the day so they have plenty of time to digest. Include lean protein in your meals because it fills you up. Eat unsaturated "healthy" fats such as olive oil and raw nuts, instead of unhealthy saturated fats that raise cholesterol levels. Fill up on fruits and vegetables and replace full-fat foods with low-fat varieties.