Ah, the flat stomach! Who hasn't wanted it? Yet, it must be said loud and clear: a flat stomach isn't a realistic or healthy goal for everyone. For women, it's often even more difficult to achieve, simply because underneath that little belly are some very useful organs. Plus, many factors can thwart your efforts, like hormones, stress, or even specific medical conditions. So, before you embark on the quest for the perfect stomach, don't forget to be kind to yourself. And now, here are some tips from the Squad Nutrition team to help you on your journey.

Tip 1: Prioritize fiber in your diet

Fiber is your ally for better digestion and reducing bloating, which helps flatten your belly. Fill your plate with green vegetables, fresh fruits, and whole grains. And don't forget to drink plenty of water so the fiber can do its job properly!

Tip 2: Master the art of core strengthening

Core training is essential for strengthening your deep abdominal muscles, the ones that will give you a more toned stomach. Planks, side planks, and variations are your new best friends. Incorporate them into your routine and you should see the first results.

Tip 3: Don’t neglect cardio

Cardio is the key to burning fat, including the fat around your belly. Whether you're more of a running, cycling, or swimming fan, the key is to get your heart rate up regularly for effective fat burning.

Tip 4: Supplement with food supplements

Supplements can really boost your efforts. Whey protein for satiety or fat burners to boost metabolism can help you reach your goal faster.

Tip 5: Manage your stress effectively

Stress can play tricks on your stomach. Meditation, yoga, or a simple walk can do wonders to calm your mind and, in turn, your body. Less stress = less belly fat!

Tip 6: Limit processed foods

Processed foods high in salt are the enemies of a flat stomach. They cause bloating and water retention. It's best to cook homemade meals with fresh ingredients to have better control over what you eat.

Tip 7: Breathe deeply

Deep breathing not only calms the mind; it also tones your abdominal muscles. Try diaphragmatic breathing exercises and combine them with core strengthening exercises to maximize the effects on your core.

Tip 8: Take care of your sleep

Good sleep is crucial for a flat stomach. Lack of sleep promotes the production of cortisol, the stress hormone, which encourages the accumulation of abdominal fat. Aim for 7 to 9 hours of restful sleep per night to keep your body and mind balanced.

Tip 9: Hydrate properly

Hydration is essential to prevent bloating and maintain good digestion. Drinking enough water—about 2 liters per day—helps flush out toxins and promotes a flatter stomach. Choose still water and avoid sugary drinks.

Tip 10: Take care of your posture

Good posture makes an immediate difference in the appearance of your stomach. Straighten up, engage your core, and be sure to stretch regularly to prevent pain and improve your overall appearance.

Bonus tip

There you have it, you now have all the keys to approaching your goal of a flat stomach. But don't forget that every body is unique, and many factors can influence your results. The most important thing is to feel good about yourself, no matter the shape of your stomach. Be kind to yourself and appreciate every little progress you make.