If You're Wondering How to Get Flat Abs, Do These 20 Things

Nicole Aurigemma, a physiologist at the Penn State Muscle Biology Lab, says, "It has been shown that energy expenditure, as well as fat oxidation [your body's breaking down fat into energy], increases after multiple sets of resistance exercise, particularly when larger muscle masses are exercised."

Focus on compound movements that utilize more than one muscle group. We're talking weighted squats, thrusters, and pull-ups. Focus on doing at least three strength-training sessions per week.

Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit says that "reducing belly fat ultimately comes down to how you eat." You can't exercise away a bad diet, and abs truly are made in the kitchen. In order to lose belly fat, you need to reduce your overall body fat percentage by dialing in your diet, eating whole foods, ditching the junk, and creating a calorie deficit.

Autumn Calabrese, creator of the 21 Day Fix and 21 Day Fix Extreme fitness and nutrition programs says it's so important to remain consistent with your exercise and nutrition. "By exercising three to five days per week and eating healthy, you can help fight belly bulge," she said. "You can expect to see changes as fast as the first week of eating healthy and exercising consistently."

You already know that eating junk food won't help you lose weight, but knowing why might make it easier to pass up. Processed carbs and sugary foods such as ice cream, cookies, muffins, crackers, bagels, and white bread spike your insulin levels, which causes weight gain. Keeping your insulin levels low will help you reduce your overall body fat percentage, and that means belly fat.

Aside from being high in carbs, these foods also tend to be high in calories. That's not the only problem, though — eating them doesn't offer your body any nutrition, so you end up feeling hungry, which makes you eat more. Eating sugary foods also increases your cravings for them, again, making you eat more. If you cut down on these types of food, you'll definitely notice a difference in how you feel and how your belly looks.

CrossFit competitor Christmas Abbott says in order to decrease belly cellulite, "Food is your foundation, and fitness is the accessory." She believes every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat. Christmas recommends "dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat."

The most effective type of cardio that's proven to target belly fat is high-intensity interval training (HIIT). And no need to suffer for hours at the gym. "The whole workout, including warm-up, doesn't need to be more than 45 minutes to be effective," says fitness instructor John Kersbergen. He added that three to four times a week is enough.

Here are some HIIT workouts you can try:

Research shows that a diet rich in blueberries may help diminish belly fat. Researchers found that the beneficial decrease of belly fat occurred in both high- and low-fat diets, which leads them to believe blueberries affect the way the body stores and breaks down sugar. Add blueberries to smoothies, salads, granola, and pancakes.

Intermittent fasting involves not eating for part of each day or a few times a week. When your body doesn't have a constant energy source from the food you eat, it allows your body to utilize the fat stores it already has, helping you lose belly fat.

Dr. Daryl Gioffre, a celebrity nutritionist and longevity expert who specializes in the alkaline diet, adds that when you fast for 16 hours, "your blood sugar and insulin levels lower," and the human growth hormone increases. He says this increases your metabolic rate ("by up to 14 percent in some people"), and when this happens, your body has no other choice but to start burning your body's stored fat for energy.

He goes on to say that "belly fat can be stubborn to lose because the abdominal area contains more alpha-2 receptors that slow down your ability to burn fat, compared to beta-2 receptors that increase your fat burning potential." IF is powerful because lower insulin levels "activate your b-2 receptors and shut down your a-2 receptors, allowing you to burn targeted fat in your belly area."

Jillian Michaels says, "People think you can spot-reduce fat. That's the top mistake I see people make when trying to get a six-pack or flat tummy." She recommends HIIT training as well as plyometrics to burn overall body fat, helping to reduce belly fat.

Proven to reduce abdominal fat, MUFAs (monounsaturated fatty acids) should be a part of your daily diet, and you can find them in nuts such as almonds and seeds such as chia.

NEAT stands for non-exercise activity thermogenesis, and it's the calories you burn moving around throughout the day (not through exercise). Increasing NEAT will increase your metabolic rate, burning more daily calories, helping you lose weight.

If you sit all day, make a point to get up and walk around a few minutes every hour, take a walk during your lunch break, walk up a few flights to get to the bathroom on a different floor in your office building, and have an after-dinner dance party to the Fitness Marshall.

Get in the habit of taking probiotics daily to prevent belly bloat.

Cutting down on fried, fatty, calorie-rich foods in order to obtain lean abs is a must. What's great about lean proteins like fish, tofu, eggs, or turkey meat is that they provide you with lots of energy and burn more calories when digested.

For both snacks and meals, keep portions in check by measuring or weighing food, and as Jillian Michaels suggests, keeping track of your daily calories. Or if that's too technical or strict, just eat mindfully and listen to your body, so you can stop eating when you're satisfied but not stuffed.

Overeating or consuming too many daily calories won't help you lose body fat. Drinking tons of water will help you feel full, and will also prevent belly bloat that can make you look and feel puffier.

Help diminish visceral fat around your inner organs by eating fiber-rich veggies such as leafy greens, beans, berries, apples, and avocados. The fiber can also prevent bloating, which can make your belly appear flatter.

Stress plays a big role in creating a leaner waist because it triggers the production of cortisol, which is a stress hormone that's linked to an increased appetite and more belly fat.

Find healthy ways to relax and bring more joy to your life each day. Get 10 minutes alone to color, play music, read your favorite book, or do this tension-melting yoga sequence. If you're anxious or worried, call a friend or therapist or write in a journal. And go ahead and treat yourself to a manicure or a massage when you're really stressed. It's good for your mental health — and your belly.

Avocados are another excellent source of healthy fats that can help reduce belly fat. In fact, in a study conducted by the US National Library of Medicine, consumption of avocados resulted in lower body weight, BMI, and a decrease in weight circumference. Eating healthy fats also keeps you feeling full, which helps you consume fewer daily calories.

According to Keith Cormican, a UK-based registered dietitian, "drinking moderate to high intakes of alcohol can affect body fat distribution because when the body is fed alcohol and fat, it will get rid of the alcohol first by using it as the preferred source of energy." Cormican added, "drinking alcohol stops fat metabolism in the liver causing it to build up especially around the abs." Stick to a couple drinks a week if you're trying to lose belly fat, or none at all would be even better!

How about you stop focusing so much on getting flat abs and just embrace your body as it is?! Get in the habit of complimenting how you look, saying nice things out loud to yourself when you look in the mirror or at photos of yourself. Focus on the things you love and practice loving the parts you don't. All that kindness and self-love will make you happier and more at peace with your body.