How to get a flat stomach in 3 months

Losing belly fat is a popular physique goal;
it seems an elusive 6 pack is what many people want.  However, getting a
flat stomach takes more than doing some abdominal exercises every day. 
Although there is no magic formula or guaranteed timeline, following these
simple steps can help you reach the goal of getting a flat stomach.

What to eat

Don’t expect to get a flat stomach by eating
whatever you want.  Losing belly fatmeans taking in less calories than you’re
expending.  Non-processed whole foods like fruits, vegetables, whole
grains, lean proteins and dairy should make up the diet when trying to flatten
the stomach.

Cut out junk food like chips, cookies,
crackers and baked goods, as these foods are a source of empty calories. 
Trimming excess calories, even if it’s a small amount, is needed for fat
loss.  Getting a flat belly means shedding extra fat around the
mid-section, and that won’t happen unless the body burns the fat for energy.

Avoid going long gaps without eating and
eating a large meal at one time.  Long gaps in between meals and then
eating a large meal can increase the body’s tendency for fat storage.  See
also: Is it bad to
only eat once a day?

Cut out sugar

As mentioned, excess calories can hamper
efforts for flattening the stomach.  Extra sugar in particular can promote
fat storage.  Cutting out
extra sugar is
important for any weight loss efforts, and maybe especially important for
cutting down belly fat.

Once sugar is in the blood stream, the hormone
insulin is released to bring sugar into the body cells so they can use it for
energy or storage.

Sugar can hide in many foods, especially
sweetened beverages.  Other hidden food sources of sugar include some
breads, sauces, dressings and packaged, prepared meals.  Check food labels
and ingredient lists for hidden sugar before purchasing food or beverages.

Lower salt intake

Too much salt can cause bloating in the body,
and could cause excess stomach bloating.  Most Americans get too much
sodium, and sodium is used widely as a food preservative in processed foods.
(See also: 5 simple ways to
reduce sodium intake)

Fast food, canned soups, frozen dinners, soy
sauce, pizza or other food from restaurants all contain high levels of sodium
and could be a source of stomach bloating.  To offset bloating from too
much sodium, eating or drinking foods high in potassium could help.

Sodium and potassium help control fluid
balance in the body, and potassium can help draw excess water, from bloating,
into body cells.  Foods high in potassium include fruits, vegetables and
dairy.

Watch alcohol intake

Alcohol in moderation has been shown in many
research studies to have potential health benefits.  However, alcohol in
excess can have negative health effects and is an excess source of calories.

Researchers from a 2010 study from JAMA
Internal Medicine analyzed data from healthy women, average age about
39 years, for about 13 years.  Their results found women who drank light
to moderate alcohol levels were associated with less weight gain and a lower
risk of obesity compared to women who did not drink.  However, this does
not mean the more alcohol, the better weight control.

Other research studies have shown alcohol in
excess may increase risk for obesity and fat accumulation, especially around
the belly.  Someone wanting to flatten the belly should cut down on excess
alcohol intake.  Moderate alcohol intake is considered 1 drink per day for
women and up to 2 drinks a day for men according to the Center for Disease
Control and Prevention (CDC).

Increase calorie burn

The way to cut down belly fat is to increase
calorie burn through exercise.  Strengthening core muscles is important
for muscle definition, but cardio exercise will burn extra fat.  The CDC
suggests adults get at least 2 hours and 30 minutes of moderate exercise or 1
hour and 15 minutes of vigorous exercise and muscle strengthening exercises 2
days a week.

However, in order to flatten the stomach, more
exercise may be needed.

Strengthen Abs

Of course the other ingredient to getting a
flat stomach is to strengthen the stomach muscles.  It doesn’t mean if you
start doing core strength work your stomach will automatically flatten. 
But, over time with cardio exercise, core strength exercises will develop
muscles and help flatten the core.

Consistency is key

The right diet, reduced calorie
intake, cutting sugar,
limiting extra salt, reducing excess alcohol intake and the right types of
exercise are all needed for flattening the stomach.  Results may not come
right away, and the key to success is to be consistent with efforts no matter
if you see results or not.

Weight loss doesn’t always fit into a magic
formula, but these steps can help to flatten the core area over time.  For
additional resources and help, talk to a health or exercise science
professional.