A flat stomach is about more than looks. Fat stored deep around the waist (visceral or belly fat) raises the risk of type 2 diabetes, high blood pressure and heart disease, even in people who are not overweight elsewhere. The good news: belly fat responds well to changes in diet and activity.
Here is what actually works to lose belly fat and get a flatter stomach, and what doesn’t.
Measure around your waist, midway between your lowest rib and the top of your hip bone, after breathing out normally. According to the World Health Organization, health risks rise when your waist is:
You can’t burn fat from just your stomach by doing sit-ups. Ab exercises strengthen the muscles underneath, but the fat on top only shrinks when you lose fat overall. That means a combination of eating habits, activity, sleep and stress management.
1. Cut down on sugar and sugary drinks. Soft drinks, sweetened juices, energy drinks and sugary tea and coffee are strongly linked to belly fat. Swap them for water, unsweetened zobo or plain tea.
2. Eat more protein. Protein keeps you full and helps preserve muscle while you lose fat. Include beans, fish, eggs, chicken, lean meat or yoghurt at each meal. See how protein helps with weight loss.
3. Fill up on fibre and vegetables. Vegetables, beans, oats and whole grains are filling and lower in calories. Make vegetables half your plate and keep portions of swallow, rice and bread moderate. See Nigerian foods for weight loss.
4. Limit alcohol. Alcohol adds calories and is linked to fat around the middle, which is why it’s sometimes called a “beer belly”.
5. Move more, including cardio and strength training. Aim for at least 150 minutes of moderate activity a week, such as brisk walking, dancing, cycling or swimming, plus strength exercises twice a week. Read how cardio helps you lose weight.
6. Sleep 7 to 9 hours. Short sleep is linked to weight gain and more belly fat.
7. Manage stress. Long-term stress raises cortisol, a hormone linked to storing fat around the waist. Find ways to unwind, such as exercise, prayer, time with friends or hobbies.
Alongside overall fat loss, these exercises strengthen your core and improve posture:
Read more about weight loss myths.
Related: Obesity: causes, health risks and how to manage it
How long does it take to lose belly fat?
It varies, but a realistic and safe rate of weight loss is about 0.5 to 1 kg a week. Your waist will gradually shrink as you lose fat overall.
Can I get a flat stomach in a week?
You may feel less bloated within a week by cutting sugary drinks and salty foods, but losing fat takes consistent changes over weeks and months.
Is belly fat dangerous?
Fat deep around the organs is linked to diabetes, high blood pressure and heart disease. Reducing your waist size lowers these risks.
This article is for general information. Speak to your doctor before starting a new diet or exercise plan, especially if you have a health condition.
Honestly I love this article. I really want to maintain a flat stomach. But my biggest challenge is quitting late night food. I eat late at nights and it’s always swallow like eba, fufu or semo. But with this article I have learned some vital tips to adopt henceforth