How to Flatten Your Stomach Without Surgery

Excess belly fat places both men and women at risk for serious medical conditions such as heart disease, stroke, type 2 diabetes, insulin resistance and certain cancers, according to the Mayo Clinic. Excess subcutaneous fat (the fat you can feel when you pinch your stomach) typically develops due to lack of physical activity but heredity, hormones and menopause can also play a role in its accumulation. Although some individuals turn to surgical procedures to flatten out the stomach, modifications to your diet and lifestyle can help you achieve your weight loss goals without costly procedures.

Instructions

• 1

  Reduce the amount of calories you're consuming by eating smaller meals. Use the Mayo Clinic's calorie calculator (see Resources) to determine and personalize the amount of calories your body needs each day.

• 2

  Read food nutrition labels and stay away from unhealthy saturated fats. Instead, choose foods containing heart-healthy polyunsaturated fats (Omega-3 fatty acids) such as safflower, corn, sunflower, soy and cottonseed oils.

• 3

  Exercise at a moderate intensity each day to flatten your stomach without surgery. The amount and type of exercise depends on your current level of activity and fitness, but the United States Department of Health and Human Services recommends a total of two hours and 30 minutes a week of moderate aerobic activity to lose more weight.

• 4

  Exercise your abdominal muscles using abdominal hollowing, pelvic tilts and pelvic lifts. These three exercises, detailed in the website in the Resources section, will flatten your stomach when done regularly and in combination with a healthy diet.