What Is a Quick Way to Get Flat Abs?

If you want to lose fat in your stomach and get flat abdominal muscles, you should realize that getting rid of fat in just one particular place on the body is not possible. According to the University of Texas Southwestern Medical Center, you should lose fat all over the body if you want to flatten your belly. Aside from reducing belly fat, you will also lower your risk of heart disease.

Instructions

• 1

  Adjust your daily eating habits. Eat five to six small meals throughout the day and keep your metabolism active by consuming them every three hours. Replace simple carbohydrates with complex carbohydrates, such as brown rice and whole-wheat pasta. Feed you body lean proteins, such as chicken and fish, to make you feel full and to help build muscle. Avoid saturated fats and eat polyunsaturated fats, such as avocados and olive oil, instead.

• 2

  Drink at least eight glasses of water to make you feel full, transport nutrients to your body parts, flush your system and improve digestive health.

• 3

  Avoid long, same-intensity cardiovascular exercise and perform interval training instead, which burns more calories and fat over a shorter period of time for faster results. Switch the exercise intensity back and forth from moderate to high. Jog at a moderate comfortable pace for two to five minutes before increasing the intensity to a challenging pace for two to five minutes. Complete 30 minutes per day, three days of the week.

• 4

  Lift weights to tone and increase muscle mass, which will keep your metabolism active even when you are at rest. Target all muscles of the body for all-over fat loss. Train different muscles over three days of the week and give yourself one day of rest after each workout.

• 5

  Tone your abs by doing various abdominal exercises so that once your stomach fat has been reduced, toned and tight muscles will appear. Perform crunches and sit-ups to train the upper abdominals, reverse crunches and leg lifts to tone the lower abdominals, and tone the obliques with bicycle crunches and side bends.

• 6

  Drink three cups of green tea throughout the day because, according to "Redbook," it speeds up your metabolism so that you burn 60 extra calories per day.

• 7

  Banish stress from your life to avoid the release of the stress hormone cortisol, which has been associated with fat around the middle, according to the Natural Health Website for Women. Delegate tasks, breathe deeply and meditate during times of stress.

• 8

  Maintain good posture when sitting or standing because your stomach will instantly look slimmer.