In and of itself, drinking adequate amounts of water per day isn't the answer to getting rid of a flabby stomach. But it can help you flatten your stomach by relieving stomach bloat caused by water retention and help you to feel more full so you avoid overeating. To get your midriff ready for belly-baring tops or bikini season, a combination of exercise and a reduced-calorie diet can help you flatten your stomach and get rid of flab.
Boost Weight-Loss Efforts with Water
Drinking eight to 10 glasses of water each day can help you in your efforts to lose weight all over, including on your flabby stomach. Adequate water consumption helps you feel full so you don't overeat, and it also helps you cut calories when you choose to drink it over sugar-laden soda and juice. Consume one to two 8-ounce glasses of water before each meal to reduce hunger so you don't pig-out during mealtime.
Eating for Weight Loss
A calorie-reduced diet consisting of healthy options, such as fresh fruits and veggies, lean protein, lowfat dairy and whole grains, will help you lose weight all over, including on your belly. Cut 250 to 500 calories from your daily intake without going below 1,200 calories per day. Include flat belly foods like guacamole, chocolate and peanut butter in your diet, while avoiding foods that make your belly fat, such as margarine and cheese.
Exercise for Fat Loss
To lose a flabby stomach, you have to lose weight all over. Heart-pumping cardiovascular exercise will help you burn calories to shed the fat that's giving you a Buddha belly. Aim for 150 to 300 minutes per week of cardio. You can break this down into 10- to 15-minute exercise sessions, or get your sweat on for 30 to 60 minutes at a time. Burn 250 to 500 calories per day to lose 1/2 to 1 pound weekly. Walking, horseback riding and yoga will help you burn about 250 calories per hour, while swimming, jogging and bike-riding will help you burn around 500 calories per hour.
While cardio exercise is necessary to blast fat, strength training helps you tone your abs for a flatter stomach. Participating in strength-training exercises two to three times per week for 20 minutes per session can help you tone your muscles and boost your body's ability to burn calories more efficiently. In addition to toning your upper and lower body, include ab-toning exercises such as trunk rotations, planks, hay bailers and wood chops.
- University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
- MayoClinic.com: Weight Loss
- CNN Health: Trying to Lose Weight? Drink More Water
- DrOz.com Foods that Make Your Belly Flat vs. Fat
- Centers for Disease Control and Prevention: Physical Activity
- MayoClinic.com: Strength Training -- Get Stronger, Leaner, Healthier
- American Council on Exercise: Ab Exercises
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.