5 Ways to Get a Flat Belly At Home

If you live with excess belly fat and are looking for ways to get rid of it, you probably know that it's not always as easy as some weight-loss gurus would have you believe.

First, your belly's size (or "flatness") can depend on many factors, such as the time of day, whether you've recently exercised, and what foods or drinks you consumed during the day.

In addition, research has demonstrated that spot reduction - or targeted fat loss on a specific part of the body - is impossible.

That's because fat cells are stored all over the body and can be broken down and used as energy during exercise. That means fat is burned everywhere, not just in the area you target with exercise.

Several strategies can promote weight loss and muscle growth. A nutritious diet and a health-promoting lifestyle can help reduce belly fat while improving overall health. 

Here are five science-based methods to learn how to get a flat belly.

1. Cut Calories, But Not Too Many

To lose weight, you usually have to watch your calorie intake.

A popular method is to reduce your daily intake by 500-750 calories below your surplus levels, which can help you lose about 0.5-1 kg per week.

Nevertheless, restricting your calorie intake too much can be counterproductive and harmful to your health.

Too low a calorie intake can decrease your metabolism, i.e., the number of calories you burn daily.

2. Eat More Soluble Fiber

Soluble fiber absorbs water and slows the passage of food through the digestive tract.

This has been shown to slow the emptying of the stomach, increasing its size and making you feel fuller between meals.

In addition, soluble fiber can reduce the calories your body can absorb from food.

Some studies also suggest that eating more soluble fiber may be associated with less visceral fat, the variant of fat that surrounds your organs, especially in the stomach area, that is related to several chronic health problems.

3. Increase Your Intake of Probiotics

Probiotics are beneficial bacteria that can play an essential role in weight management.

Some studies have shown that the gut microbiome can affect weight gain, but changes in its composition may also be associated with a higher risk of obesity.

Regular intake of probiotics can tip the balance toward good gut flora, reducing your risk of weight gain and helping you achieve and maintain a moderate weight.

Certain probiotic strains have also been shown to be particularly effective in reducing abdominal fat in people who are already obese. These include:

1. Lactobacillus fermentum
2. Lactobacillus amylovorus
3. Lactobacillus gasseri

4. Incorporate More Cardio Into Your Program

Cardio is a time-tested way to burn calories and improve overall well-being.

In addition, studies have shown it to be highly effective in strengthening the core and reducing belly fat.

Studies typically recommend 150-300 minutes of moderate-to-vigorous aerobic exercise per week, which amounts to 20-40 minutes per day.

Examples of cardio exercises include running, brisk walking, cycling, and rowing.

5. Sculpt Your Midsection With Stomach AirSculpt®

One of the best ways people can change their midsection is by undergoing an AirSculpt® procedure by Elite Body Sculpture. 

With an AirSculpt® treatment, you can remove significant amounts of fat from your midsection without many of the risks of conventional approaches. 

Traditional surgery often uses scalpels, general anesthesia, drains, needles, and stitches. With a Stomach AirSculpt® procedure, none of that is used, but fat can still be permanently removed in one sitting. 

The procedure begins with an AirPen, an Elite Body Sculpture device that uses pressurized air to distribute a local anesthetic onto the abdomen. This step numbs the treatment area as an alternative to using needles.

Afterward, a biopsy punch forms a symmetrical, two-millimeter opening where the patented cannula is inserted to safely and comfortably extract abdominal fat. This technique does not target visceral fat, as no procedure can do so. Still, the quickly noticeable results and minimal downtime patients experience provide newfound motivation to stay fit and work away visceral fat in the belly region. 

To start working with the next generation of body sculpting, call any of our more than 20 body contouring offices to schedule your complimentary consultation.