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how to get a flat stomach

I'm am 15 years old and I'm about 5'3 I want to get a flat stomach close to summer. so does anyone have any tips or advice
6 Responses
Avatar universal
You can't just burn belly fat!!

Beside diet you need to do regular cardio. The muscles you will be targeting with strength training are the lower portion of your rectus abominis muscle and your adductor muscles. Training these muscles should be done at least twice a week. Your adductors, however, can be trained as often as every other day and your abdominal muscles can be trained every day. Complete three sets of 10 to 12 repetitions for each exercise.

# 1
Balance your caloric intake by using a food diary to track the calories you consume and burn each day.

# 2
Aim for a 500 to 1,000 calorie deficit each day to result in a 1 to 2 lb. weight loss per week.

# 3
Make healthy food choices. At each meal, fill half of your plate with vegetables and fruit. Choose whole-grain breads and pastas, and consume low-fat versions of dairy products and lean protein such as chicken and fish.

#4 Get at least 2.5 to five hours of aerobic exercise every week. Walk, run or bike at a pace that causes your heart rate to increase and makes you break a sweat. Other aerobic options include swimming, group fitness classes and rollerblading.

# 5
Isolate the lower portion of your rectus abdominis with a reverse crunch. Lying on your back with your feet elevated, curl your hips up toward your spine, lifting your rear end off the ground slightly.

# 6
Target your adductors by lying on your side with the foot of your top leg on the ground behind the knee of your bottom leg. Perform leg lifts with your bottom leg, isolating the muscles of your inner thigh. Slowly lift your leg and lower it. Do not touch your leg to the ground in between repetitions.

If you google the exercises above you should be able to see how they are
performed.  


                          18 Metabolism-Boosting Foods
How much protein do you need?
New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 g of protein per kilogram of body weight, but several studies have found that 1 to 1.2 g may be more protective against age-related muscle loss.
Use this formula to determine the minimum amount of protein you should
eat daily to offset muscle loss—and protect your metabolism—while you lose weight.
# 1
Estimate your ideal weight. If you're a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch. For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don't eat
less than 82 g of protein daily.

# 2
Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)

# 3
Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)
Now that you know how much you need, check out these metabolism-boosting protein-packed foods.

                                             Avocado
Protein content: 2 g per half avocado
The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.

Cheese and milk
Protein content: 6-7 g per oz; 9-10 g per 1 cup
Go for low-fat options—they generally contain more protein than fattier alternatives.

Can't do dairy? Check out these
So first, get your vitamin D level checked and corrected if you're deficient; most people should be taking 2,000 IU of supplemental D3 every day. Once your vitamin D level is in the optimal range, your calcium needs usually can be met through diet.
the following foods provide adequate intake in the amounts listed—eat a mix of them in smaller servings daily:
canned salmon with bones (12 ounces); sardines (8 ounces); calcium-set tofu (6 ounces); calcium-fortified milk substitute (3 to 5 cups). Dark greens and broccoli are also good sources, but to get your daily allowance, you'd have to eat between 6 and 20 cups of them.
Finally, if you do opt for a calcium supplement, a reasonable dose would be 500 mg per day in divided doses of calcium citrate, which is more easily absorbed than other forms of calcium.

Tempeh
Protein content: 15 g per 1/2 cup
Its nougatlike texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads.

Asparagus
Protein content: 4 g per 1 cup (chopped)
It's a nutrient powerhouse. steamed or grilled, or toss chopped spears into
salads.

Legumes
Protein content: 7-9 g per 1/2 cup (cooked)
Pair dried beans (think black beans, chickpeas, and lentils) with rice or quinoa for a complete-protein meal.

Greek-style yogurt
Protein content: 18 g per 6 oz
packs nearly twice as much protein as other dairy sources; it's great with
fruit.

Tree Nuts
Protein content: 4-6 g per 2 Tbsp
A small handful of walnuts or almonds is great, mixed into yogurt or oatmeal, or on a salad.

Whey protein ( I suggest a whey concentrate not an Isolate)
Protein content: 24 g per 1 oz
Add a scoop to smoothies or water for a quick protein hit.

Spinach
Protein content: 5 g per 1 cup (cooked)
Of all the leafy greens, spinach boasts the highest protein content. Try it sautéed with garlic.

Tofu
Protein content: 12 g per 3 oz
Made from soybeans, this low-cal, versatile protein will take on any flavor, from Asian to barbecue.

Fish and shellfish
Protein content: 28 g per 4 oz
Whether it's salmon, halibut, or tuna, seafood is a great. Aim for 3 to 5 servings a week.

Pseudograins
Protein content: 5-9 g per 1 cup (cooked)
grainlike seeds (quinoa, amaranth, and buckwheat) have more protein than traditional grains.

Eggs
Protein content: 12 g per 2 eggs; 14 g per 4 egg whites
However you prepare them, eggs and egg whites are smart fuel for muscles.

Poultry and pork
Protein content: 28 g per 4 oz  skinless chicken and pork make it easy to get plenty of protein at each meal.

Hemp seeds
Protein content: 10 g per 2 Tbsp
Great for soups and salads, these seeds have 8 of the 9 essential amino acids that build muscle.

Cottage cheese
Protein content: 14 g per 1/2 cup
Eating a scoop doesn't mean you're on a diet--it means you're muscle savvy. Try adding it to smoothies.

Beef
Protein content: 28 g per 4 oz
Look for the absolute leanest cuts, like round roast or top sirloin. Try bison for a leaner red-meat alternative. (I love Bison and also Ostrich.)
Avatar universal
thanks so much
Avatar universal
But please be careful, you're still very young.  What's suited to an adult isn't suited to a 15 year old.  You're still developing in every way.  Also know that not everyone is going to ever be able to get a flat stomach, though it's a lot easier at 15 than when you're older, but if you diet too much at that age to get it, or overdo protein intake, or do the other things older people do to get some idealized body you might interfere with your development.  I'd discuss anything you do with someone who knows the proper development for your age.  And remember, very few humans have ever had flat stomachs or wanted them, and women in particular need some room there to comfortably have children.  So again, be careful.
Avatar universal

I find an interesting article online where good tips to get a flat stomach
here is the link: https://bit.ly/2ESpHPT
20620809 tn?1504366569
Combo diet and exercise.  Cardio seems to take the top layer of fat off. Diet does the real work.
1 Comments
I gave up soda, it made a huge difference.
363281 tn?1518219421
Hello~I know this is a few years old, but someone reading this might be helped as well.

I would just eat sensibly, cut out all carbs, and exercise daily, a good brisk 45 minute walk 5 days a week is always the best.
3 Comments
I'm sure the above didn't mean cut out all carbs.  All of the healthiest food are carbs.  I think she meant simple carbs, such as white flour and sugar.  Remember, folks, veggies, fruits, and a large part of whole grains and legumes are carbs and these are the foods we are recommended the eat the most of if we want to be healthy.
Actually, I did mean ALL. There are veggies that are low in carbs, and some fruit is safe as well. As to grains, I ate oat-meal, it is a low glycemic food and very healthy.  I went on a complete "no carb" diet for a while, I felt great, lost weight, and had no side effects from it.

That being said, go by what you feel is best for you, true, lots of veggies and fruits and grains are healthy, but as the saying goes, "What is one mans meat (or any food) is another man's poison" The Atkins diet is not for everyone, but I feel that if you do not stay on it for too long, it is safe.
That's the key -- don't stay on it.  Or any other high protein diet unless there's some health reason due to body breakdown that requires it.  This isn't a fact-free zone, there are a lot of long-term studies on eating habits and all of them -- all of them, not some of them -- show the longest-lived healthiest people all over the planet eat a high carb low protein diet, high on plant food, low on animal food especially red meat.  What happens in the short-term is pretty much irrelevant unless someone is planning on dying soon.  If you plan on living a lot more years, eat like it.  I agree, everyone gets to decide what feels the best.  It's not my decision to make, only to note that all of the most severe diseases we all are trying to avoid are less probably if you eat foods high in antioxidants, which eliminates protein foods from the category of protection of bodily processes.  It can make you look pretty good for a time, I don't disagree, I just take the view that, if you're going to have to go to another diet for the long-term anyway, why bother with the short-term at all?  Better to get started on the new long-term way of eating and lose the weight gradually but permanently while increasing the chances -- no certainty, of course -- that the cancers and the heart disease and the like will hit us when we've lived the vast majority of our lives and not earlier.  Do I eat this way?  Sort of, sort of not, and irrelevant.  I really like to eat so I guess I've already made that trade-off.  I'm just stating what the statistics show.  Peace, all
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