To get a flat stomach, you'll need to follow best practices to lower body fat and lose weight. It's important to eat healthy foods, exercise regularly, get enough sleep, and manage stress. Remember that rock-hard abs aren't necessary and healthy body types come in many shapes and sizes.
fat: It is unrealistic to expect that you can have a flat stomach 24/7. Even if you lose a lot of fat from your abdominal area, you will still notice daily fluctuations from bloating. A completely flat stomach is not a “natural state” for your body.
But does that mean that you're destined to never see a flat stomach, or even a few abs, on your own body? The short answer, in most cases, is "not at all." While genetics play a role in body shape, the majority of the population can rely on staples of diet and exercise to achieve their flat stomach goals.
“Both your visceral and subcutaneous fat contribute to your achieving a flat stomach, which is why some women find it harder to do so than others. Furthermore, factors like hormone regulation play a role in storing visceral fat, which is why many women are not biologically built for a flat stomach.”
Striving to get a flat stomach shouldn't be about appearances, but research shows that less fat in the belly area is linked to a lower risk of heart disease and diabetes. Our bodies are complicated and unfortunately, a variety of factors (such as hormones and genetics) can affect how flat your midsection naturally is.
The muscles of the stomach and abdomen aren't meant to be flat, unless it is a specific body type. Some people starve themselves of all muscle and fat to appear thin and having a flat stomach, but it isn't natural nor healthy in the slightest.
Common reasons for someone to have belly fat even when they're skinny is: Being too sedentary (inactive), which builds visceral fat around the organs and abdominal fat. Eating too many processed foods, which stores at the belly.
There are a few reasons that someone's stomach can stick out. The first is body fat levels, and the second is if someone is developing heart disease or not, and the third is related to posture.
The Truth About Belly Fat. Surprise: Everyone has some belly fat, even people who have flat abs. That's normal. But too much belly fat can affect your health in a way that other fat doesn't.
The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months.
The majority of those that model starve themselves or are on a very strict eating diet with extreme exercises to keep their metabolism high so that they do maintain a flat stomach.
It's not easy to get a flat stomach. To lose belly fat and reduce waist size, you'll need to be serious about exercising, eating right, and taking care of your body.
Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.
Your genetics prefer storing fat in your stomach area
Visceral fat—the type of fat the body stores in your abdomen and around your intestines and is mostly responsible for keeping people from a flat belly—can be partly determined by genetics.
Fat cells in the stomach area have a higher amount of alpha receptors, which makes them more stubborn to get rid of. This is why when you start a fat loss program, you see results in the face, arms and chest before you lose the belly fat.
Losing weight and keeping it off involves a calorie controlled diet and 60 minutes of moderate exercise, such as brisk walking, a day. Fat from your belly is usually the first to go during a weight loss regimen, and regular high-intensity aerobic workouts tend to lead to slimmer waists.
Studies show that consuming junk food and processed foods with synthetic additives are the leading cause of high belly fat and obesity. Additionally, foods rich in sugar and Omega 6 fatty acids, excessive drinking, smoking and a sedentary lifestyle are equally likely to cause high belly fat levels.
If you're skinny everywhere, but your belly, your genetics may simply predispose you to storing fat from excess calories there. Certain types of food are also more likely to cause you to accumulate middle fat. Sugary foods and refined, white carbohydrates are culprits.
A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally processed foods.