Losing belly fat and getting a flat stomach is done through achieving a caloric deficit by eating less, exercising more, and doing that for at least 6-12 weeks. The more stubborn your belly fat is, the more strict and consistent you need to be with your diet and exercises regimen throughout that period.
A good rule of thumb (and a safe one) is to aim to lose 1 to 2 percent of body fat per month. So, unveiling your abs can take anywhere from 3 months to 2 years.
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.
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.
The battle of the bulge
One reason belly fat is so hard to lose is that it's considered an “active fat.” Unlike some fatty tissue that simply sits “dormant,” belly fat releases hormones that can have an impact on your health — and your ability to lose weight, especially in the waist and abdomen areas.
Suck in your stomach.
Not only will this move instantly make your stomach look flatter, but you will also be giving your abs a workout. Your deep core muscles are activated by sucking in your stomach and the longer you suck in, the more toned your core will be.
Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
“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.”
Some other signs of fat loss are:
It leads to a slimmer appearance and more muscle definition. Your exercise stamina increases, and you are getting fitter. As a result, your physical activity level shows improvement. You don't feel any energy slump in the afternoon and experience a better mid-day energy level.
A note from Cleveland Clinic
Fortunately, visceral fat is actually easier to lose than visible subcutaneous fat. By maintaining a healthy diet and keeping up with regular exercise, you should be able to prevent visceral fat from building up in your abdominal cavity.
Yes, fat can get “jiggly” before or during weight loss — BUT, it's a good sign, and there are ways to prevent it or make it better.
Cardio such as swimming, aerobics, running or dancing will burn this excess fat store. HIIT (High-Intensity Interval Training) is the fastest way to trim down stomach fat.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
The Roll Up is a classic mat exercise for the back and abdominal muscles, and is considered by many to be more effective at strengthening abs and creating a flat stomach than regular sit-ups.
Massaging your stomach can help to move stool along the inside of your colon. It may help relieve symptoms of tightness, pressure, cramping and bloating.
Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados. Even a moderate cutback on carbs (grains, pasta, sugars) can help, too.
As against areas such as legs, face and arms, our stomach and abdominal regions possess beta cells that makes it difficult to reduce the fats easily and lose weight in these areas. However, as per research, belly fat is the most difficult to lose as the fat there is so much harder to break down.
The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains.