Make dessert an occasional treat rather than an everyday event so it doesn’t become a habit, says Rumsey. If you’re already feeling bloated, eating sweets full of simple carbs could just make it worse, says Armul. “But if it’s been a healthy day and you’ve stayed active, a small portion of dessert should be fine and won’t cause major bloating,” she says. The key to making it fit into your flat-belly day is sticking with one small portion—a serving of ice cream is probably smaller than your usual scoop (or two)—or picking a healthier choice, like frozen fruit, to satisfy your sweet tooth.
Even if you can't get to the gym, try to squeeze in a 30-minute walk daily, Lyons says. The simple boost in metabolism will help you burn waistline fat more efficiently. And if you want to work out, skip those gadgets that promise "miraculous abs in minutes." A study from Kansas State University found most devices designed to target abs (think infomercials) don't live up to their promises. You'll see better results with traditional exercise.
Stress skyrockets your levels of cortisol, often called “the belly fat” hormone because it signals to the body to store fat around your waist. Add the daily stressors of living our modern lifestyle and you can see how cortisol can be constantly coursing through your veins. This perma-stress mode isn’t good for a lot of healthy reasons, your tummy being just one of them, so it’s important to take time every day to de-stress. Yoga, meditation, walking, journaling, doing a hands-on hobby, or playing a musical instrument are all great time-tested methods. (Hint: Know what isn’t? Watching television. The boob tube actually increases your levels of cortisol!)
Nine months after having my fourth baby, I started this challange. I gained 50 lbs during pregnancy, I had almost lost all 50. I didn’t look like I thought I should after losing the weight. I was still being asked if I was pregnant. I did the challenge and people started noticing and telling me how great I looked. Even my husband started to comment about the change, which is huge! Thank You!
With our new 21-Day Tummy plan, you will be eating more anti-inflammatory foods, especially those rich in magnesium, and fewer carb-dense foods and FODMAPs (rapidly fermentable carbohydrates that can aggravate your gut). This plan helped my fellow testers and me shrink our stomachs (by up to 4 1/2 inches in one case!) and ease our tummy troubles. At least two people stopped taking prescription drugs for heartburn entirely, and GI symptoms disappeared completely for several testers.

MUFAs, or monounsaturated fatty acids, are the cornerstone of the Flat Belly Plan. These are plant-based fats, so the easiest way to remember them is to look for healthy fats that aren’t from animal sources, such as avocados, nuts, seeds, oils and olives. A study done through the American Diabetic Association found that a diet rich in MUFAs worked to reduce belly fat.
Dark chocolate is packed with MUFAs—or monounsaturated fatty acids—that help your body burn belly fat. Dark chocolate is also filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Try a chocolate with 70% or more cocoa. Get your fix in these 10 Guilt-Free Chocolate Desserts.
A slim, sexy stomach is something most of us covet. Unfortunately, you can't just exercise your way to it. A lot has to do with what you put into your mouth. I find that one contributor to a bloated belly is gluten. That's why I choose to eliminate it from my diet. But not everyone can (or wants to!), especially since it pops up in everything from salad dressing to soy sauce. I advise women to try giving up gluten for a week and see how they feel. Rather not? Simply stick to whole grains, which are a much healthier choice than the overly processed alternatives. A cleaner diet, along with the following moves, will improve your core by the end of the month.
HOW TO MAKE IT: Watch our instruction video here! Drain and rinse a 15-ounce can of chickpeas (but be sure to save the liquid!), and throw them into a blender. Add a clove of garlic, 2 teaspoons of ground cumin, the 2 tablespoons juice from 1 lemon, ¾ teaspoon salt, and then add back 2 tablespoons of the drained liquid or 2 tablespoons of tahini. While it’s blending, slowly drizzle in a ¼ cup of olive oil until smooth and creamy. Top with a sprinkle of paprika before serving!

Include plyometrics. Plyometrics are exercises that require "explosive power". They combine cardio with strength training. Plyometric exercises are more suitable for experienced athletes than for the less experienced athlete or the older athlete, as there is risk of injury (falls, contusions, tendon injury and sprains). Some great plyometric exercises you can do at home include:
Simply take a good hard look at your diet, make a few modifications you can stick with and get your body moving. Not sure where you stand on diet? Write down everything you eat this week, then compare it to the list above and see where you could have made better choices. Don’t beat yourself up though, learning how to lose stomach fat fast is a process. Simply find areas to improve and work on them next week.
Plant-based protein powders are a low-sugar, high-fiber alternative to popular dairy-based supplements, which can lead to bloating. Hemp, rice and pea proteins are all good options; however, you’ll want to ensure you’re getting complete proteins with a full amino acid profile, so aim to find a protein powder blend that combines all three. We like Vega One ALl-in-One Nutritional Shake and Sunwarrior Warrior Blend. Whip up any of these 23 Best Protein Shake Recipes for Weight Loss to reap the benefits. Even if they call for whey protein, you can sub-in your plant-based favorite.
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Preheat oven to 425 degrees F. Peel a half a pound of russet potatoes (about 2 small), and cut them in half lengthwise. Then, cut each half into 6 wedges. In a large bowl, combine the potato wedges, 1 tbsp olive oil, 1 clove of minced garlic, and 1 tsp dried thyme and rosemary. Toss to coat. Spread the fries in a single layer on a baking sheet, and bake for about 30 minutes.
Your body can retain water when your sodium and potassium levels are out of whack, Bannan says. In addition to keeping sodium in check, consume potassium-rich foods to maintain the balance and de-puff your belly. Try incorporating 1 medium baked potato without skin (610mg), 1/2 cup white beans (595mg), 1 cup cooked spinach (839mg), 10 dates (466mg), or 1 cup edamame (676mg) daily.

Your core is the center of your body. You need to identify it, engage it and have all movements extend from it. It's also key to go beyond basic crunches. They're one-dimensional, hitting only the rectus abdominis (or six-pack). My quickie series targets the midsection from multiple angles, part of the reason why my clients over 40, like J.Lo, still have sculpted abs. Pair with 30 to 60 minutes of cardio and aim to do it six times a week.

HOW TO MAKE IT: Watch our instruction video here! Drain and rinse a 15-ounce can of chickpeas (but be sure to save the liquid!), and throw them into a blender. Add a clove of garlic, 2 teaspoons of ground cumin, the 2 tablespoons juice from 1 lemon, ¾ teaspoon salt, and then add back 2 tablespoons of the drained liquid or 2 tablespoons of tahini. While it’s blending, slowly drizzle in a ¼ cup of olive oil until smooth and creamy. Top with a sprinkle of paprika before serving!
Flat-Belly Bonus: Fiber-rich lentils feed healthy gut bacteria and keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens (as we do in tonight's dinner) helps you take in fewer calories without increasing hunger. As per Harvard University research, vegetables are the number one food that promotes weight loss.
Yep, you read that right. High-water foods like fruits and veggies will fill you up faster, says Jaclyn London, M.S., R.D., C.D.N, Nutrition Director at the Good Housekeeping Institute. Start your meal with soup, salad, or her favorite pick: Pre-dinner sliced crudité and spicy hummus. The combo of capsaicin (a spice in hot peppers) and the chickpeas' soluble fiber can help curb hunger.
Not only will the protein in cheese keep you full so you’re not tempted to snack more later, but it can also help you avoid bloating and gas. Pairing it with an apple gives you an extra kick of nutrients. “Protein helps the flow of digestion, and produce gives you the nutrients your body needs, along with fiber,” says Crandall. A banana with nut butter, or carrot sticks with hummus make other good combos of protein and produce. Try to eat this food every day to beat belly bloat.
Français: avoir un ventre plat, Español: tener un vientre plano, Português: Conseguir uma Barriga Chapada, Deutsch: Einen flachen Bauch bekommen, Русский: сделать живот плоским, 中文: 获得平坦小腹, Italiano: Avere una Pancia Piatta, Bahasa Indonesia: Mendapatkan Perut yang Rata, Nederlands: Een platte buik krijgen, 日本語: 平らなお腹になる, Čeština: Jak získat ploché bříško, Tiếng Việt: Sở hữu Vùng bụng Phẳng, 한국어: 탄탄한 복부 만드는 방법, ไทย: ทำให้หน้าท้องแบนราบ, العربية: الحصول على معدة مشدودة, Türkçe: Düz Bir Karna Nasıl Sahip Olunur, हिन्दी: पतला पेट पाएँ (Get a Flat Stomach)
Great book, very easy to read, got done with it within 2 days. The recipes seem easy and the ingredients are reasonably priced, even for organic produce. Haven't actually tasted the recipes yet, will try them this weekend, but the quick hacks have been easy to incorporate, and it's nice that he gives brand names, so it's easy to shop for. The different chapters really make sense regarding their topics ( good "bugs": what they do, and how to help them help you). I also liked the quick list of what you should always buy organic and the list for OK non-organic produce. Looking forward to trying the recipes.
Sugary treats, while obviously delicious, aren't very good for our bodies—and that includes our tummies. Not only do the added calories add inches to our waistlines, but sugar overload leads to insulin resistance, which tells the body to store extra fat around the waist. But that's long-term stuff. Sugar also bloats your tummy in the short-term by feeding the bad bacteria in your gut, leading to extra gas. When it comes to flattening your belly, nixing sugar is one of the best things you can do. Here are clear signs you're eating too much sugar.
Adequate sleep plays an integral role in our weight. This is because our metabolism dictates everything from the rate we burn calories to when and where we store fat. And your metabolism is simply your biochemistry / hormone balance. For this reason, when we don’t sleep the body doesn’t release as much fat burning HGH, and conversely it releases more of the belly fat stress hormone cortisol as well as an appetite enhancing hormone called Ghrelin. Be sure to get your shut eye. 8 hours a night is preferable, but 7 will suffice.
A classic Pilates move, the roll up is 38 percent more effective at targeting the rectus abdominis (the “six-pack”) and 245 percent more effective at targeting the obliques than a basic crunch, according to an Auburn University study. To do it, lie face-up with legs straight, ankles, knees, and thighs together. Flex feet and extend arms overhead. Inhale to prepare as you lift your head, neck, and shoulders off the floor. On your exhale, continue to roll up by drawing in abdominals, reaching arms up and over toward feet. Keep abdominals contracted, with spine rounded in a “C” curve. Pause and inhale. On your exhale, roll down through each vertebra in a controlled movement, keeping heels pressed evenly into the floor the entire way up and down. Do 15 reps as controlled and precise as you can, as many days a week as possible.

It's not just about weight loss. Having great gut health is linked to good health throughout your body. Scientists in this rapidly growing field are finding connections between gut microbes and the  immune system, weight loss, gastrointestinal health, , allergies, asthma, and even cancer. With every study that's published, scientists become more convinced that having a healthy gut leads to having a healthy body.
Many people chew gum as a way to stifle cravings or prevent mindless eating but this tactic may have an unfortunate side effect: belly bloat. Everyone naturally swallows a small amount of air when they chew but it’s magnified for people who chew gum, which causes gas and bloating. In addition, some artificial sweeteners have been shown to increase your appetite for junk food, so gum could be increasing your waistline on two fronts.
You have 80 trillion microbes in your belly, and most of them are angry. Healthy fiber is what we call “prebiotic,” meaning it feeds the healthy bacteria and helps them fight inflammation and fat gain. Fiber-rich sources of carbs are BPA-free canned black and garbanzo beans, peas, peanuts, peanut butter, old-fashioned oats, quinoa and brown rice. Looking for tasty ways to enjoy your oatmeal? Check out these 50 Best Overnight Oats Recipes!
It’s not just about weight loss. Having great gut health is linked to good health throughout your body. Scientists in this rapidly growing field are finding connections between gut microbes and the immune system, weight loss, gastrointestinal health, , allergies, asthma, and even cancer. With every study that’s published, scientists become more convinced that having a healthy gut leads to having a healthy body.
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