How to Make a Chubby Stomach Flat

Flatten your tummy with changes to your diet, activity level and lifestyle.
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Toning a chubby stomach can do more than help you look and feel better. According to Duke Medicine, visceral belly fat surrounding the internal organs in your mid-section can increase your chances of suffering from medical conditions such as diabetes, cancer or heart disease. Adopting better eating habits, making positive lifestyle changes and rethinking the way you exercise will work towards your goal of toning your chubby stomach, while reducing your visceral fat and its associated health risks.

Step 1

Choose exercises designed to target your abdominal muscles. For example, the American Council on Exercise recommends the “bicycle maneuver” as the most effective exercise to flatten your stomach. To perform the bicycle maneuver lie on your back, lift your legs and rotate them as if you’re pedaling a bicycle. For the best results, the Council suggests completing abdominal exercises in 5-minute increments.

Step 2

Add aerobic exercise to your workout routine. According to Duke Medicine, a cardio workout – such as jogging – can reduce visceral fat and burn 67 percent more calories than resistance exercises, such as strength training. To help flatten your belly, the Wake Forest Baptist Medical Center suggests completing vigorous 30-minute aerobic exercise sessions, two to four times per week.

Step 3

Get seven hours of sleep each night. Forbes notes that a lack of sleep can increase the amount of cortisol in your bloodstream, which may lead to an increase in belly fat. Fatigue can also boost the production of ghrelin – an appetite-stimulating hormone – which triggers you to crave more sugary, high-calorie foods.

Step 4

Include more fiber, such as apples, oatmeal and brown rice in your diet. A study conducted by the Wake Forest Baptist Medical Center found that increasing the amount of soluble fiber you consume by 10 grams each day can help you cut belly fat by nearly 4 percent over a period of five years.

Step 5

Take supplements or eating vitamin C-rich foods, such as kale and kiwi fruit, to increase the amount of Vitamin C you consume daily. Vitamin C not only helps control stress-related increases in cortisol levels, but also increases the production of carnitine, a substance that helps your body convert fat into energy.

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