2-Eat healthier. There’s no real secret when it comes to having a flat-tummy friendly diet — you simply need to eat more healthy foods like fruit, veg, and whole grains, and cut down on junk food, like candy, chips and fast food. Just by making this simple switch, you’ll see a world of difference to your stomach.
Eat lots of lean protein. Beans, nuts, and lean meat are rather good for you as long as you do not eat the fat!
3-Eat whole grains. Look for labels that say “100% whole grain” or “100% whole wheat” and not just “wheat flour.” Whole grains keep you fuller longer, which can help with weight loss and getting a flat tummy.
4-Eat low-fat dairy products. Switch out your high-fat dairy for low-fat options, which are rich in protein and vitamin B6.
5-Reduce your portion sizes. Rather than eating the wrong kinds of foods, many people just eat too much of the right foods. You should eat just enough until you feel full, then stop. If you’re eating regular, healthy snacks throughout the day, this shouldn’t leave you feeling hungry.
6-Try to chew more slowly and thoroughly when you eat. Chewing your food well helps to speed up the digestion process in the stomach, leaving you feeling less bloated and gassy.
7-Take small breaks in between every bite of food when eating. The extra time will give your stomach a chance to realize that it’s full, thus preventing you from over-eating.
8-Eat low-glycemic index foods. These items take longer to digest, so you feel full longer. Your body will slowly absorb the nutrients so you’ll avoid any spikes or drops in your blood sugar until your next meal.
9-Try to cut as much sugar from your diet as possible. Besides being full of empty calories, having less sugar in your system will help to lower your insulin levels.
10-Eat small, frequent meals. Replace your usual system of eating three large meals a day, with eating smaller, more regular meals. Many people make the mistake of eating nothing at all between breakfast, lunch, and dinner, especially when they are trying to lose weight.
11-Drink plenty of water. You should replace all your regular beverages with water, especially soda and sugared drinks which are full of empty calories and will cause your stomach to bloat.
Pay attention to your body’s signs. Your urine should be a light yellow or clear color; dark yellow with an odor could be a sign that you are dehydrated.
12-Do exercises daily. Sure, you can do 100 crunches a day, but if you’ve got a layer of belly fat covering up your ab work then what’s the point? You need to burn the top layer of stomach fat to see the changes. Cardio exercises will heat up your core temperature and improve circulation, both of which will aid in acquiring a flat stomach. Strive for at least 30 minutes a day minimum, but include 1-2 days of rest each week.