3 Ways to Tighten Your Stomach - wikiHow (2024)

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Co-authored byLaura Flinn

Last Updated: July 1, 2024References

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   Figure out how many calories you need to lose weight. Everyone's caloric needs are different, based mostly on your weight and activity level but also on your metabolism. To lose weight, you need to eat fewer calories than you would to maintain your weight. Once you figure out how many calories you need to sustain your current weight, subtract 250 to 500 calories per day to figure out what you need to lose weight.^[2]

   • For instance, if you are underweight with a low activity level, multiply your weight by 16 to see how many calories you need to sustain your weight. If you have a moderate activity level, multiply by 18, while if you have a high activity level, multiply by 22.^[3]
   • If you are of normal weight, you multiply by 14, 16, and 18 for low, moderate, and high activity levels, respectively, while if you're overweight, your numbers are 11, 14, and 16.^[4]
   • Low activity is defined as engaging in little to no physical activity every week. Moderate activity is 30 to 60 minutes of aerobic activity three times a week, while high is an hour or more of aerobic activity at least 3 times a week.^[5]
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   Skip the sugar. Sugar can put on weight in your belly area, and even healthy-seeming drinks can contribute. For instance, you may think fruit juice is a good idea. However, it's as sugary as some sodas, and you don't get the good fiber you do with whole fruit. If you want something sweet, try a piece of fruit.^[6]

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   Start with your vegetables. The vegetables on your plate are the healthiest part of your meal. If you start with them, you won't have as much room for other options that aren't as good for you. Plus, the fiber in vegetables tends to fill you up. ^[7]

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   Eat more plants overall. If you focus on plant-based foods, including vegetables, fruits, and whole grains, it's much easier to lower your overall caloric intake. Plant-based foods are much lower in fat than other foods, so they fill you up without too many calories.^[8]

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   Know how much is a portion of meat. When you do eat meat, restrict your portion to 3 ounces, which is about the size of a deck of cards. In addition, choose lean meats, such as chicken breast (without the skin) and fish.^[9]

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   Pick low-fat dairy. When eating dairy, stick with low-fat options. For instance, choose skim milk over whole, low-fat yogurt over full-fat yogurt, and low-fat cheeses.^[10]

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1. See Also

   5 Signs You May Have a Weak Core—And What To Do About It5 Oblique Exercises That Will Give You Major Side Abs5 Oblique Exercises to Make Your Next Core Workout More Challenging (and Interesting)The Best Exercises for Stronger Obliques

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   Employ your whole body. While you may think it's best to focus on your abs, it's actually better to do exercises that work your whole body. That's because these exercises help you lose weight all across your body, which in turn takes fat off your belly. They also help strengthen your stomach muscles.^[11]

   • For an exercise that works your whole body, try swimming, running, or walking.^[12]
   • Reader Poll: We asked 160 wikiHow readers, and 61% of them agreed that the biggest challenge they face when trying to lose belly fat is staying motivated and consistent with workouts. [Take Poll] Scheduling your workouts into your day and doing exercises you enjoy can help you stay consistent and motivated.
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   Find a team sport. Many cities have adult community leagues for sports. Alternatively, your workplace may have a baseball or soccer team. Joining a team gets you active even when you're just having fun.^[13]

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   Include abdominal work as a part of a larger routine. While working your abs by doing crunches and sit-ups can help your overall health, it's not going to flatten your stomach on its own. That's because exercising increases muscle in the areas you work, but it draws fat from your whole body. Therefore, while crunches and sit-ups can be a good workout, you can't focus only on them to flatten your stomach.^[14]

   • If your main goal is to lose belly fat, then it's fine to stick solely with aerobic exercise.^[15] You should be getting at least 150 minutes of aerobic exercise a week.^[16] If you want to add in abdominal work, you can add 10 to 20 minutes to your routine.
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   Exercise your boredom away. If you're like many people, you may eat when you're bored. Instead of reaching for a snack, go on a walk instead. Exercising instead of eating will help cut down on the fat in your body.^[17]

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   Learn to fidget. While your mother may have always told you not to fidget, fidgeting can actually be beneficial to your health. While it's not considered exercise, it does help you burn off the calories you've consumed during the day.^[18]

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   Be active during the day. Even if you have a desk job, you can take steps to be more active throughout the day. For instance, you can park farther away at the store or take the stairs instead of the elevator.^[19]

   • You can also go on a walk at lunch.^[20]
   • Another option is to ask your boss if you can convert to a standing desk, which helps you move around more instead of just sitting all day.^[21]
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   Try a girdle. If your goal is to make your stomach look flatter, you can use clothing like a girdle to help flatten it out. However, girdles do nothing to flatten your stomach in the long term.

   • You can also try wearing looser-fitting tops, especially ones that fit looser around your belly.
   • Use your pants. That is, if you wear pants with a high waist, they can give your stomach extra support, helping to flatten it.
   • Pick darker colors, as well as simpler patterns. Anything too outrageous can draw attention to your stomach instead of hiding it. Try small polka dots or vertical stripes.
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   Accept your body shape. Not everyone can have a perfectly flat stomach. Genetics play a part in the shape of your body. Learn to love the body you have by learning to appreciate the things it does for you,^[22] such as keeping you alive, getting you to work, and letting you enjoy the sunshine.

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