How to Have a Flat Body

Throughout the course of time, fat has a tendency to build up in certain areas, such as the stomach, butt, thighs and underarms. A flat body is one without the presence of this excess fat. From a health standpoint, this reduces your risk for chronic diseases. Obtaining this body type also gives you a boost in confidence when it comes time to try on new outfits. Getting to this point involves lifestyle adjustments that revolve around your dietary and fitness habits.

Instructions

    • 1

      Reduce your daily intake of calories to create a deficit. Cutting back on your intake causes your body to burn stored fat for energy. This, in turn, makes your body flatter. Track your current intake for three days, add the totals together and subtract by 500. Following this plan promotes about 1 lb. of weight loss a week.

    • 2

      Select your foods wisely. Eliminate the cakes, cookies, burgers, fries, wings, candy bars and ice cream from your diet in favor of low energy density foods. Foods with low energy density take up a lot of volume, but are not high in calories. Base your diet around fruits, vegetables, lean meats, fish, low-fat dairy and whole grains.

    • 3

      Drink calorie-free water throughout the day. Calories from beverages can add up and cause weight gain, just like excess calories from food. Replace soda, sweetened teas, milk shakes, sugared lattes and alcohol with water. Not only is water free of calories, but it also hydrates the body and flushes impurities from your system.

    • 4

      Eat healthy snacks between your meals. This not only keeps your appetite under control, but also boosts your energy levels. Keep snacks small and eat them about two to three hours after your meals. A cup of low-fat yogurt mixed with berries is a small, quick snack.

    • 5

      Include cardiovascular exercise in your flat body plan. Cardio burns calories, which reduces fat through the entire body, making it flatter. Choose a type you enjoy so you stick with it for an extended period of time. Running, biking, swimming, rowing, jumping rope, step aerobics and elliptical training all work effectively. Aim for at least 45 minutes of training and work out on three nonconsecutive days a week.

    • 6

      Lift weights on a regular basis. Weight training builds muscle, which boosts your resting metabolic rate, causing you to burn more fat when you are at complete rest. Building muscle also gives your body a flatter, more toned appearance as you melt away the fat. Focus on targeting all your major muscles with exercises like bench presses, upright rows, back rows, triceps pushdowns, biceps curls and lunges. Aim for 10 to 12 reps, do four or five sets, and work out three days a week on noncardio days.