How To Get a Lean Stomach? (15 Tips For a Flatter Stomach)

How To Get A Lean Stomach

When we want to have an athletic toned body, one of the most complicated things to achieve is a lean stomach.

Has it happened to you that you feel you’re doing everything right, and that belly won’t go away?

Well, it is enough failing already! Here, we are going to give you some accurate advice to reduce body fat and get that perfect abdomen.

To have a healthy lifestyle, we must have good eating habits and a consistent exercise regimen.

Working out is vital to fight both physical and mental illnesses. But it is also essential if we want to see ourselves in good shape.

And if your goal is to have that fit body, this article is for you, because we are going to give you some useful secrets on how to get a lean stomach!

You will discover that having a fat-free stomach is not just a matter of beauty but also health.

But first, follow us to discover the essential aspects of the fatty tissues that form in our body. Knowledge is the first step.

What is fat?

Fat Loss

The fat in our body is how our body accumulates energy.

The body does this through cells called adipocytes. These cells create adipose tissue, that is, fatty tissue.

Excessive fatty tissue leads to severe health problems that impair our physical capacity, take away the quality of life, and cause high-risk diseases.

Do you know what visceral fat is? Visceral fat is a particular kind of body fat that accumulates inside the thoracic box between the organs.

The excess of visceral fat is the most dangerous.

It is closely related to an increased risk of suffering severe and chronic diseases, and put our lives in danger. 

As you can see, learning how to get a lean stomach may seem like a matter of vanity, but in reality, it is something of vital importance for our health.

why is it hard to reduce belly fat?

Challenges and obstacles are also a part of getting a flatter stomach.

Some specialists point out that hormones play an influential role in losing fat around the abdomen.

For example, high levels of cortisol, the stress hormone, and excess estrogen in men can be a determinant factor.

Excess of testosterone in women can also have some involvement.

High insulin levels are also counterproductive, as they cause fat accumulation in the stomach.

But don’t be discouraged, just because it’s difficult doesn’t mean it’s impossible!

Don’t lose focus! You have our support in this quest, just follow our advice and you’ll see!

How To Get a Lean Stomach?

How To Get A Lean Stomach
  • Drink a lot of green tea

Staying well-hydrated is essential for the health of your body, and is especially important to eliminate fatty tissue.

But, in addition to hydrating yourself with green tea, you will also eliminate toxins from your body as green tea contains antioxidants.

  • Tea with diuretic properties

Other types of tea that help a lot are diuretic teas, such as horsetail tea.

They help eliminate fluid retention in the body, and this causes the stomach to be less bloated.

  • Drink lemon water

Lemon water offers several benefits for your body, helping to reduce fatty tissues, especially when you take it on an empty stomach.

This reaction happens because lemon water helps increase stomach acid levels, which improve digestion, help break down food effectively, and detoxify the liver which improves its function.

The liver is a pretty major organ because it’s responsible for eliminating many toxins and cleansing our blood.

  • Eliminate Sugar From Your Diet

Added sugar is harmful to our body, so it is best to forget about it.

This little action will not only help you eliminate the fat around your stomach, but it will bring many benefits to your health.

Did you know that National Geographic conducted a very in-depth study on how sugar should be considered a highly dangerous drug?

There are even studies that ensure that the average American eats 152 pounds of sugar each year.

In addition to having a very high caloric content, refined sugar does not offer any nutritional contribution.

And this is why it is one of the principal causes of abdominal fat and must be eradicated from our diet.

It may appear excessive, but it is absolutely necessary.

Precise, you can still find sweetness in your life! Fruit and herbs like stevia are the best way to soothe your sweet tooth.

  • Control carbohydrate consumption

Opposite to what most people think, it is not about eliminating carbs, but measuring and tracking how much we have.

Reducing them from our diet as much as possible may prove beneficial at the beginning of your journey to get a lean stomach.

But avoid eliminating carbs, as they’re your body’s prime source of energy.

  • Eat high fiber foods

Fiber has countless advantages, such as reducing the chance of heart disease and diabetes, decreasing cholesterol, constipation, and improving digestion.

 

So, these foods will be excellent allies when it comes to losing weight, particularly when we want to reduce the fatty tissues around the abdomen.

 

Besides, when the fiber is abundant, it gives a feeling of fullness and satisfaction after eating.

 

The reason it works is that a diet high in fiber-rich foods tends to comprehend abundant portions, and therefore, provides a feeling of high satiety after eating.

 

Fiber-rich meals include whole grains, fruits, vegetables, legumes like quinoa, chia seeds, kale, beans, oats, and berries like blueberries and strawberries.

  • Eat thermogenic foods

If you’re wondering how to get a lean stomach, it is necessary to include thermogenic foods in our diet.

This type of food raises the temperature of our body, helping to accelerate its metabolism, causing our body to burn fat.

What are thermogenic foods? Cinnamon, pepper, coffee, apple cider vinegar, ginger, and hibiscus tea, to name a few.

Daily consuming them prove to impact metabolism, accelerate fat-loss and thus helping you get a flatter stomach.

  • Control your eating habits

We can not fail to mention the importance of controlling our eating habits. But, how do we do that?

A good strategy is to eat several times a day but in small portions. This method increases the feeling of satiety.

Make three main meals and three healthy snacks. This strategy helps you control insulin and blood sugar levels.

  • Do aerobics every day

Aerobic exercises are all those physical activities of low or medium intensity and of long duration, in which the body needs to burn fat and carbohydrates to produce energy and use oxygen.

An example of this type of exercise is jogging, running, cycling, swimming, walking,

In addition to improving our body, this sort of practice increases the well-being of the heart and body.

Some experts claim that it is the best method to lose fat, that is why we included aerobic exercises in this how to get a lean stomach article.

  • Exercise with weights

Certainly, aerobic exercises help burn calories and activate your metabolism, but weight training also plays a vital role in reducing your body fat.

It helps to sharpen the waist, tone the muscles, and focus the work on the areas of your body that you are exercising.

Plus, it accelerates muscle growth, which, in turn, burns fat faster.

The perfect routine, in fact, is to practice both types of exercises. They both eliminate fat and preserve muscle mass in your body.

  • Reductive massages

Massages are relaxing and offer many benefits for losing fat tissue, especially when it comes to abdominal fat.

By performing daily massages on the abdomen, you activate blood circulation and help shape the silhouette.

This type of massage is characterized by focusing on the fatty tissue areas and rhythmically applying circular movements, first with the palm of both hands and then with the knuckles.

You can also use reducing creams. You can buy these or you can make homemade recipes.

Want a quick recipe for homemade fat-reducing oil? It’s easier than you think! You have to mix:

– 3 tablespoons of orange essential oil. 

– 2 tablespoons of grapefruit juice.

– 7 tablespoons of almond oil.

Another excellent ingredient for making reducing oils at home is coffee.

Go ahead and try these massages, they will give you excellent results, and they will also help you relax.

Remember that stress is always a negative factor for losing belly fat.

  • Keep a food diary

To get a flat stomach, we must rely on all possible tools.

A food diary will help us to be more aware of what we eat, and to conclude whether we are leading a healthy diet or not. 

Use a separate notebook and record everything you eat during the day with date and time.

Simple exercise routine For a Flatter Stomach

Simple Exercise Routine For A Flatter Stomach

To further support you in the process of how to get a lean stomach, we want to give you an exercise routine specially designed to burn fat around the abdomen and help you slim down quickly.

  • Bicycle exercise

Lie on your back on the floor, lift your legs and move them in circular movements, as if you were pedaling in the air.

To make this exercise extra powerful, put your hands on the back of your head, and bring your elbows to your knees.

That means; your right elbow to your left knee and vice-versa. (Try to keep your abdomen firm at all times).

This one is one of the best exercises to reduce belly fat.

  • Planks

Lie on your stomach with your body extended, supporting yourself on your forearms and the tips of your feet.

Make sure your head and back are straight. Hold like this for 60 seconds, and try to keep your abdomen tight.

In addition to being an excellent exercise to burn fat around the abdomen, it also helps to strengthen the core area.

  • Spider-man exercise

Rest on your stomach like doing push-ups, but when flexing your arms, also take your knee to your elbow.

Then, return to the starting position and repeat the exercise. (Try to keep your abdomen tight while doing this exercise).

With this exercise routine, you will begin to burn fat, and your lean abdomen will be a reality.

why i can’t lose belly fat?

It may happen that despite all our efforts, we are not reaching the goal of having a lean stomach, what could be happening?

  • obsessed with removing all kinds of fat

Remember that there are indeed healthy and necessary fats for our body, such as avocado and walnuts.

  • Not in the mood

Sometimes we push ourselves so hard to lose weight that we cause stress and anxiety. Remember that mental health is also essential.

  • You drink light soda

Light soda can have fewer calories but are full of sugar and chemicals that are toxic to your body and accumulate fat.

Simply remove all kinds of those drinks from your diet.

  • You may be deficient in magnesium

Magnesium is highly effective in helping us maintain glucose levels, and we can find it in foods such as nuts.

The lack of magnesium may reduce your energy and willingness to train, making you reduce your calorie consumption without noticing.

  • Age Factor

If you are over 50, the truth is that losing weight becomes harder with age, particularly the fat around the abdomen.

If this is your case, you should focus on diet and aerobic exercises, primarily.

Training with lightweight may also help you improve your muscle mass.

As you can see, all these tips on how to get a lean stomach are not magic tricks. In fact, you probably already knew some, right?

But, the truth is that sometimes, we can feel defeated when we want to lose weight, and gaining weight can be strangely terrifying. 

On the other hand, people often apply one or two of these tricks and don’t make the most out of them.

That’s why they don’t seem to improve. If you stay consistent and apply as many of them as you can, you’ll see the results quite sooner!

The real magic To Losing Belly Fat

Remember that maintaining a good physical condition has more to do with health than with beauty.

Obesity is directly related to dangerous diseases that may even be deadly.

Do not despair, you are not the only one. We are all struggling in one way or another with our weight.

Here is a whole compendium of tips, but it comes down to what we already knew: exercise and eat well.

Beyond learning how to get a lean stomach, it’s about learning how to take care and love ourselves.