fat: It is unrealistic to expect that you can have a flat stomach 24/7. Even if you lose a lot of fat from your abdominal area, you will still notice daily fluctuations from bloating. A completely flat stomach is not a “natural state” for your body.
There are many ways in which a person can get a flat stomach. Adding extra exercise to the daily routine, increasing fiber intake, and sleeping more can all help slim a person's waistline. Before starting a new exercise regimen, people should speak to a doctor about any health concerns.
There are a few reasons that someone's stomach can stick out. The first is body fat levels, and the second is if someone is developing heart disease or not, and the third is related to posture.
A flat stomach is an attainable goal as long as you commit to a healthy exercise and lifestyle plan and stick to it. You should start to see visible improvements within a few weeks to a few months.
Myth #4:Everyone can have a flat stomach. Reality: Many factors impact the look of your abdominal area such as genetics, disciplined diet and stress.
Gaining weight solely in your stomach may be the result of specific lifestyle choices. The two S's — stress and sugar — play a significant role in the size of your midsection. Certain medical conditions and hormonal changes can contribute to abdominal weight gain.
It's a result of weakened transverse abdominus and overactive external oblique muscles. The transverse abdominus is a deep abdominal muscle that runs circumferentially around the trunk, much like a girdle. It is an important stabilizer of the spine and lower abdominal area.
Your genetics prefer storing fat in your stomach area
Visceral fat—the type of fat the body stores in your abdomen and around your intestines and is mostly responsible for keeping people from a flat belly—can be partly determined by genetics.
Doing targeted exercises like crunches is great for toning abdominal muscles, but losing both subcutaneous and visceral fat is the first step to unearthing your abs. According to the American Council on Exercise (ACE), you'll need to lower your body fat to about 14 to 20 percent for women and 6 to 13 percent for men.
The majority of those that model starve themselves or are on a very strict eating diet with extreme exercises to keep their metabolism high so that they do maintain a flat stomach.
When you lie down gravity is pulling the contents of your abdomen (which can include fat) downwards towards the floor and your stomach should hopefully go flat. If it doesn't, it means that you have an excessive amount of intra-abdominal fat which continues to bulge upwards even when lying down.
Aerobics for Stomach Bulge
Run, cycle, jump rope or perform other types of cardiovascular exercise. The Physical Activity Guidelines for Americans recommends exercising for at least 150 minutes per week at a moderate intensity.
Fat cells in the stomach area have a higher amount of alpha receptors, which makes them more stubborn to get rid of. This is why when you start a fat loss program, you see results in the face, arms and chest before you lose the belly fat.
The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months.
Losing belly fat and getting a flat stomach is done through achieving a caloric deficit by eating less, exercising more, and doing that for at least 6-12 weeks. The more stubborn your belly fat is, the more strict and consistent you need to be with your diet and exercises regimen throughout that period.
You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
Can Everyone Get an Ab Crack? No, not everyone can get an ab crack. This is just one of those areas in which our genetics decide our fate. Some people can do ab workouts religiously and never develop an ab crack, while others can have an ab crack without working out.
The bottom line
It's not possible to “target” fat loss in just your stomach specifically, but there are many strategies that can help support overall fat loss and weight loss effectively.
They found that 67.7% of belly fat is attributed to diet and other environmental factors, while 17.9% is influenced by our genes.
“Both your visceral and subcutaneous fat contribute to your achieving a flat stomach, which is why some women find it harder to do so than others. Furthermore, factors like hormone regulation play a role in storing visceral fat, which is why many women are not biologically built for a flat stomach.”
Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.
Sometimes, excess fat around the belly is due to hormones. Hormones help regulate many bodily functions, including metabolism, stress, hunger, and sex drive. If a person has a deficiency in certain hormones, it may result in weight gain around the abdomen, which is known as a hormonal belly.
Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.