How to Tighten Your Stomach

If tightening your stomach is one of your goals, you're not alone. One 2019 study confirms that diet and exercise can help reduce stomach fat; while either dieting or dieting with exercising can help reduce visceral fat (i.e. fat around your organs) at roughly the same rate, your best shot at reducing abdominal subcutaneous fat (i.e. fat just under the skin) comes with a routine of both diet and exercise.^{[1]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source} However, you cannot target your stomach fat in particular, as the body draws on fat throughout the body when it burns calories. Diet, exercise, and lifestyle changes will make all the difference in achieving your tight stomach goal.

Method 1

Method 1 of 3:

Changing Your Diet

Download Article

1
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]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- 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]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- 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]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- 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]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
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]XExpert SourceLaura Flinn
NASM Certified Personal TrainerExpert Interview. 18 November 2019.}
Advertisement
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]XExpert SourceLaura Flinn
NASM Certified Personal TrainerExpert Interview. 18 November 2019.}
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]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
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]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
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]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}

Method 2

Method 2 of 3:

Exercising to Lose Fat

Download Article

1
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]XTrustworthy SourceGo Ask AliceMedical advice site with content written by health promotion specialists affiliated with Columbia UniversityGo to source}
- For an exercise that works your whole body, try swimming, running, or walking.^{[12]XTrustworthy SourceGo Ask AliceMedical advice site with content written by health promotion specialists affiliated with Columbia UniversityGo to source}
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]XResearch source}
3
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]XResearch source}
- If your main goal is to lose belly fat, then it's fine to stick solely with aerobic exercise.^{[15]XResearch source} You should be getting at least 150 minutes of aerobic exercise a week.^{[16]XResearch source} If you want to add in abdominal work, you can add 10 to 20 minutes to your routine.
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]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}

Method 3

Method 3 of 3:

Making Lifestyle Changes

Download Article

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]XResearch source}
2
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]XResearch source}
- You can also go on a walk at lunch.^{[20]XResearch source}
- 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]XResearch source}
3
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.
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]XTrustworthy SourceGo Ask AliceMedical advice site with content written by health promotion specialists affiliated with Columbia UniversityGo to source} such as keeping you alive, getting you to work, and letting you enjoy the sunshine.

Expert Q&A

Search

Add New Question

Question
How can I tighten my stomach and lose belly fat?
Laura Flinn
NASM Certified Personal Trainer
Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.
Laura Flinn
NASM Certified Personal Trainer
Expert Answer
You cannot target belly fat specifically, but you can certainly lose weight, which will lead to a flatter tighter stomach. Cut back on sugar and simple carbohydrates. Start eating lean proteins, like fish and chicken, and cut back on red meat. Exercise regularly and get plenty of cardio. You can also use core exercises, like crunches, to help tighten your stomach.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 1 Helpful 0
Question
Is it true that reducing stress helps you lose fat around your middle?
Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
Michele Dolan
Certified Fitness Trainer
Expert Answer
Stress contributes to deposition of belly fat by producing the fat storing hormone, cortisol. Eliminating or reducing stress affects your metabolism and your body's need to store fat. Therefore, weight loss will be easier and probably more effective if you stress less.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 1 Helpful 10
Question
Can skipping tighten the stomach?
Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
Michele Dolan
Certified Fitness Trainer
Expert Answer
If you contract your abdominals while skipping, the muscles will firm up the more your skip. Skipping will also burn fat calories which hide the tight stomach. So skipping is a great exercise to improve the tight stomach look.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 3 Helpful 7

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Tips

If you have excess skin after having major weight-loss surgery, exercises like these may not be enough to tighten the skin of your stomach. Talk with your doctor or cosmetic surgeon about the best ways to remove or reduce excess skin aside from tightening it through exercise.
Thanks
Helpful0 Not Helpful0

Submit a Tip

All tip submissions are carefully reviewed before being published

Submit

Thanks for submitting a tip for review!

Warnings

Talk with your doctor if you have any health concerns that may affect how your body reacts to exercise. For instance, if you have a heart condition, respiratory condition, back problems, or neck problems, you should check with your doctor first to develop an exercise routine that can tighten your stomach without aggravating these conditions.
Thanks
Helpful27 Not Helpful12