{"id":47654,"date":"2022-11-28T17:59:36","date_gmt":"2022-11-28T17:59:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47654"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"flat-stomach-challenge","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/","title":{"rendered":"Flat Stomach Challenge: Can You Really Lose Belly Fat In 30 Days?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#How_Can_I_Get_A_Flat_Stomach_In_30_Days\" >How Can I Get A Flat Stomach In 30 Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Is_A_Flat_Stomach_Challenge_Safe\" >Is A Flat Stomach Challenge Safe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#How_Do_You_Get_A_Flat_Stomach_ASAP\" >How Do You Get A Flat Stomach ASAP?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Smart_Calorie_Reduction\" >Smart Calorie Reduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Choosing_The_Right_Exercise\" >Choosing The Right Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Interval_Training\" >Interval Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Strength_Training\" >Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Pile_Up_On_The_Fiber\" >Pile Up On The Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Take_Probiotic_Foods_And_Supplements\" >Take Probiotic Foods And Supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Eat_More_Monounsaturated_Fats\" >Eat More Monounsaturated Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Cut_Back_On_Refined_Carbs\" >Cut Back On Refined Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Limit_Your_Intake_Of_Added_Sugar\" >Limit Your Intake Of Added Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Reduce_Your_Intake_Of_Saturated_And_Trans_Fats\" >Reduce Your Intake Of Saturated And Trans Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Get_Enough_Sleep\" >Get Enough Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Manage_Your_Stress_Levels\" >Manage Your Stress Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#Try_Intermittent_Fasting\" >Try Intermittent Fasting<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Those washboard abs don&#8217;t come easy \u2014 even for the genetically blessed. It takes hard work, dedication, and yes, a little bit of sweat to achieve that toned tummy.\u00a0<\/span><span style=\"font-weight: 400;\">So when you hear about a 21, 28, or even 30-day flat stomach challenge, you can&#8217;t help but wonder whether you should get on board with it. I mean, who wouldn&#8217;t want to skip a few crunches here and there if it meant finally seeing some results? <\/span><span style=\"font-weight: 400;\">But the truth is, most of these challenges are nothing more than a waste of time. Why? Because you can&#8217;t spot-reduce fat from your stomach \u2014 or any other area on your body, for that matter. <\/span><span style=\"font-weight: 400;\">When you lose weight, it happens all over. Doing sit-ups until you&#8217;re ready to puke isn&#8217;t going to do anything but leave you with a sore back and an aching stomach. <\/span><span style=\"font-weight: 400;\">That said, not all flat stomach challenges are created equal. Some may actually be worth your while \u2014 as long as you approach them with realistic expectations. Here&#8217;s what you need to know before signing up for a flat stomach challenge.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flat_Belly\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flat_Belly\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Get_A_Flat_Stomach_In_30_Days\"><\/span><strong>How Can I Get A Flat Stomach In 30 Days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The honest answer is: you can&#8217;t. At least, not without doing some serious damage to your metabolism or your body. Even if you&#8217;re following a strict diet and exercise regimen, it&#8217;s going to take more than a month to get rid of the layers of fat around your stomach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s look at belly fat from a scientific standpoint. When you eat, your body breaks down the food into glucose, which is then used for energy. Any extra glucose that your body doesn&#8217;t need is stored as glycogen in your liver and muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK26882\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But when you eat more calories than you can burn off, that glycogen gets converted into triglycerides, which are then stored as fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK26882\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So where does this fat go? It depends on where you&#8217;re genetically predisposed to store it. For some people, that&#8217;s the hips and thighs. For others, it&#8217;s the arms or the face. And for some people, it&#8217;s the belly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re carrying a lot of weight around your midsection, it&#8217;s likely because that&#8217;s where your body stores excess fat. And unfortunately, there&#8217;s no way to spot-reduce it. No amount of crunches or sit-ups is going to make that fat go away.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only way to lose belly fat is to lose weight overall. As you cut back on the calories you consume and increase the ones you expend through exercise, your body will start to burn fat off all over \u2014 including your stomach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly, belly fat isn&#8217;t always the first to go even when you&#8217;re trying to lose weight. In fact, sometimes it&#8217;s the last. Your body decides where to store fat and where to burn it off based on a number of factors, including hormones, age, gender, and genetics (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6795075\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that your body actually needs some of this fat. For women, those stored triglycerides help to nourish the developing baby during pregnancy (<\/span><a href=\"https:\/\/pubs.rsc.org\/en\/content\/chapterhtml\/2021\/bk9781788018852-00001?isbn=978-1-78801-885-2&amp;sercode=bk\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). And for both men and women, they provide cushioning around the organs to protect them from injury (<\/span><a href=\"https:\/\/openoregon.pressbooks.pub\/nutritionscience\/chapter\/5a-function-of-fats\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s only when the visceral fat \u2014 the fat that surrounds your organs \u2014 starts to build up that you need to be concerned. This type of fat has been linked to an increased risk of heart disease, diabetes, and even cancer (<\/span><a href=\"https:\/\/www.birpublications.org\/doi\/10.1259\/bjr\/38447238\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So how much belly fat is too much? That&#8217;s a tricky question to answer because people come in all shapes and sizes. But generally speaking, men should aim for a waist circumference of less than 40 inches, and women should aim for a waist circumference of less than 35 inches (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/risk.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your waistline is larger than that, it&#8217;s time to start making some changes \u2014 and a flat stomach challenge could be a good place to start. Just remember that challenges like these are meant to be a jumping-off point for healthier habits, not a quick fix.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/flat-stomach-30-day-ab-challenge\/\"><i>Flat Stomach 30 Day Ab Challenge To Tone And Strengthen Your Abs And Overall Body<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flat_Belly\"><img decoding=\"async\" class=\"aligncenter wp-image-32599 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1024x576.jpg\" alt=\"flat stomach challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_A_Flat_Stomach_Challenge_Safe\"><\/span><strong>Is A Flat Stomach Challenge Safe?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When done correctly, a flat <a href=\"https:\/\/betterme.world\/articles\/30-day-flat-stomach-diet\/\">stomach<\/a> challenge can be a safe and effective way to jumpstart your weight loss journey. But it&#8217;s important to keep in mind that these challenges are not a substitute for a healthy diet and exercise plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re considering a flat stomach challenge, make sure you do your research first. There are a lot of challenges out there, and not all of them are created equal. Some may actually do more harm than good.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When choosing a challenge, look for one that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is based on sound science<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allows you to eat a variety of healthy foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Encourages moderate exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doesn&#8217;t require you to eliminate entire food groups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doesn&#8217;t promise unrealistic results<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Includes a maintenance plan for after the challenge is over<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If a challenge meets all of these criteria, it&#8217;s likely to be safe and effective. Just remember that even the best challenges will only work if you&#8217;re committed to following through with them.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Get_A_Flat_Stomach_ASAP\"><\/span><strong>How Do You Get A Flat Stomach ASAP?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Flat stomach challenges aside, there are some tried-and-tested ways to reduce visceral fat and tone your midsection. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Smart_Calorie_Reduction\"><\/span><strong>Smart Calorie Reduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calorie reduction is the holy grail of weight loss. In order to lose weight, you need to create a calorie deficit \u2014 meaning you need to burn more calories than you&#8217;re taking in (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few different ways to do this. You can reduce the number of calories you consume, increase the number of calories you burn through <a href=\"https:\/\/betterme.world\/articles\/lose-belly-weight-after-50\/\">exercise<\/a>, or ideally, do both.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to reducing calories, the best approach is to focus on healthy, nutrient-rich foods. These include fruits, vegetables, lean protein, whole grains, and healthy fats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only are these foods lower in calories than processed junk food, but they&#8217;re also more filling. This means you&#8217;ll be less likely to overeat and end up in a calorie deficit.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choosing_The_Right_Exercise\"><\/span><strong>Choosing The Right Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise is the other side of the weight loss coin. In order to lose weight, you need to burn more calories than you&#8217;re taking in. And one of the best ways to do that is through exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only does exercise help you burn calories, but it also has a host of other benefits. It can help to reduce stress, improve sleep, and boost your overall mood (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to exercise, there&#8217;s no one-size-fits-all approach. The best exercise for you is the one that you&#8217;re actually going to do. But if you&#8217;re looking for a starting point for fat loss, cardio is always a good option. This could include activities like walking, running, biking, or swimming.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flat_Belly\"><img decoding=\"async\" class=\"aligncenter wp-image-32574 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1024x576.jpg\" alt=\"flat stomach challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Interval_Training\"><\/span><strong>Interval Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you really want to rev up your fat-burning engine, <a href=\"https:\/\/betterme.world\/articles\/how-to-make-your-stomach-flat-overnight\/\">interval training<\/a> is the way to go. Interval training is a type of exercise that alternates between periods of high and low intensity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only does interval training help you burn more calories than traditional cardio, but it also helps you build muscle. And the more muscle you have, the higher your resting metabolic rate \u2014 meaning you&#8217;ll be burning more calories even when you&#8217;re at rest (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/13\/7201\/htm\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few examples of interval training exercises include sprinting intervals, cycling intervals, and HIIT (high-intensity interval training).<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flat_Belly\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strength_Training\"><\/span><strong>Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to interval training, strength training is also key for fat loss. Strength training helps you build muscle, and the more muscle you have, the higher your resting metabolic rate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength training also has a host of other <a href=\"https:\/\/betterme.world\/articles\/easiest-foods-to-digest\/\">benefits<\/a>. It can help reduce your risk of injuries, improve your bone density, and boost your overall mood (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2012\/07000\/Resistance_Training_is_Medicine__Effects_of.13.aspx\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a lot of different ways to do strength training. You can lift weights at the gym, do bodyweight exercises at home, or take a class like yoga or Pilates. The important thing is to find an activity that you enjoy and stick with it.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pile_Up_On_The_Fiber\"><\/span><strong>Pile Up On The Fiber<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber plays a crucial role in gut health, according to research (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/67\/4\/188\/1901012?login=false\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Eating more soluble fiber (the kind that dissolves in water) has been linked with reduced visceral fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But that&#8217;s not all. Soluble fibers absorb large amounts of water and slow down digestion. This combination helps keep you feeling full and can help reduce your overall calorie intake (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/67\/4\/188\/1901012?login=false\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is some evidence that this type of fiber also decreases the calories your body absorbs from other foods (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/2\/12\/1266\/htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to lose weight, be sure to load up on soluble fiber. Good sources of soluble fiber include oatmeal, chia seeds, flaxseeds, Brussels sprouts, and avocados.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insoluble fibers, on the other hand, add bulk to your stool and help with <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-stomach-lines\/\">regularity<\/a>. They also amp up the satiety factor by helping you feel fuller for longer (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/2\/12\/1266\/htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose weight, aim for 25\u201330 grams of fiber per day (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11396693\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Good sources of insoluble fiber include wheat bran, vegetables, and whole grains.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flat_Belly\"><img decoding=\"async\" class=\"aligncenter wp-image-32558 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Take_Probiotic_Foods_And_Supplements\"><\/span><strong>Take Probiotic Foods And Supplements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gut composition and weight gain have a complex relationship, according to research (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/10\/suppl_1\/S17\/5307226\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your gut microbiota (the community of bacteria that live in your intestines) can influence everything from immunity to mental health (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41392-022-00974-4\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). And emerging research suggests that your gut health may also play a role in weight gain and obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5082693\/\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Probiotics are live bacteria that offer <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-stomach-overhang\/\">health benefits<\/a> when consumed. They&#8217;re often called &#8220;good&#8221; or &#8220;helpful&#8221; bacteria because they help keep your gut healthy (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/10\/3627\/htm\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Probiotics are found in a variety of foods and supplements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is some evidence that probiotics may help promote weight loss by reducing inflammation, boosting metabolism, and increasing satiety (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/10\/3627\/htm\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Probiotic-rich foods include yogurt, kimchi, sauerkraut, and kombucha. You can also take probiotic supplements, but be sure to talk to your doctor first.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Monounsaturated_Fats\"><\/span><strong>Eat More Monounsaturated Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mono-unsaturated fats are a type of &#8220;healthy&#8221; fat that can help promote weight loss (<\/span><a href=\"https:\/\/aocs.onlinelibrary.wiley.com\/doi\/10.1007\/s11745-010-3524-y\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). They&#8217;re found in a variety of foods, including olive oil, avocados, and nuts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Monounsaturated fats can help reduce your appetite and promote fullness. They may also help decrease your body fat and increase your insulin sensitivity (<\/span><a href=\"https:\/\/lipidworld.biomedcentral.com\/articles\/10.1186\/s12944-015-0123-1\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s no surprise that diets such as the Mediterranean diet, which emphasizes mono-unsaturated fats, have been linked with weight loss and other health benefits (<\/span><a href=\"https:\/\/bmcmedicine.biomedcentral.com\/articles\/10.1186\/1741-7015-12-112\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Going on such a diet may be a worthwhile weight-loss strategy for you to consider.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/\"><i>Stomach Vacuum Benefits: Can This Burn Belly Fat?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flat_Belly\"><img decoding=\"async\" class=\"aligncenter wp-image-32551 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1024x576.jpg\" alt=\"flat stomach challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cut_Back_On_Refined_Carbs\"><\/span><strong>Cut Back On Refined Carbs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Refined carbs are high in sugar and have been stripped of their fiber content. This makes them quicker to digest, which can cause spikes in blood sugar levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating refined carbs has been linked with weight gain and other health problems(<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/79\/5\/774\/4690186\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0306987719306462\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">) . For this reason, it&#8217;s important to cut back on refined carbs and focus on eating more whole grains. Good sources of whole grains include oats, barley, quinoa, and brown rice.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Limit_Your_Intake_Of_Added_Sugar\"><\/span><strong>Limit Your Intake Of Added Sugar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Added sugar is a type of sugar that is added to foods during processing. It&#8217;s found in a variety of foods, including candy, baked goods, and soda.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating too much added sugar has been linked with weight gain and other health problems (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/8\/11\/697\/htm\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). For this reason, it&#8217;s important to limit your intake of added sugar. When possible, <a href=\"https:\/\/betterme.world\/articles\/stomach-sticks-out\/\">choose foods<\/a> that are naturally sweet or that have no added sugar.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Your_Intake_Of_Saturated_And_Trans_Fats\"><\/span><strong>Reduce Your Intake Of Saturated And Trans Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trans fats are a type of &#8220;unhealthy&#8221; fat that can have negative effects on your health. They&#8217;re found in a variety of processed foods, such as crackers and cookies (<\/span><a href=\"https:\/\/www.mdpi.com\/2304-8158\/10\/10\/2452\/htm\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Saturated fats are another type of &#8220;unhealthy&#8221; fat that can adversely affect your health. They&#8217;re found in animal-based foods, such as butter and red meat (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109720356874\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating too much saturated and trans fats pile up the calorie count and has been linked with weight gain and other health problems (<\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-017-0271-4\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For this reason, it&#8217;s important to limit your intake of these types of fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reading labels and avoiding foods that contain these fats can help you cut back. You can also cook with healthier oils, such as olive oil or vegetable oil.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Enough_Sleep\"><\/span><strong>Get Enough Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is often overlooked when it comes to losing belly fat. Yet research shows that getting enough shut-eye is just as important as diet and exercise when it comes to weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2951287\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re sleep deprived, your body makes more of the stress hormone cortisol. This increases your appetite and can lead to weight gain (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/8\/1549\/htm\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). What&#8217;s more, sleep deprivation has also been linked to an increased risk of insulin resistance, which is a precursor to type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4394987\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for seven to eight hours of sleep per night. If you&#8217;re having trouble falling asleep, try some relaxation techniques like reading or meditation.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flat_Belly\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flat_Belly\"><img decoding=\"async\" class=\"aligncenter wp-image-32543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1024x576.jpg\" alt=\"flat stomach challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Manage_Your_Stress_Levels\"><\/span><strong>Manage Your Stress Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A fast-paced lifestyle can be stressful. When you&#8217;re stressed, your body produces more of the hormone cortisol. This increases your appetite and can lead to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5373497\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To manage your stress levels, try to get regular exercise, get enough sleep, and practice relaxation techniques like yoga or meditation. If you&#8217;re still feeling stressed, talk to your doctor about other ways to manage your stress.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Try_Intermittent_Fasting\"><\/span><strong>Try Intermittent Fasting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is a weight-loss strategy that involves restricting your food intake for certain periods of time. It has been shown to help with weight loss, and may also help reduce your risk of insulin resistance and type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3680567\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4516560\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re interested in trying intermittent fasting, start with a plan that allows you to fast for 12-16 hours per day. This could involve skipping breakfast and only eating lunch and dinner. Once you&#8217;re comfortable with this, you can try fasting for 24 hours once or twice per week.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A flat stomach challenge can be a great way to jumpstart your weight loss journey. But it&#8217;s important to choose a safe and effective challenge, and to remember that challenges are not a substitute for a healthy diet and exercise plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With commitment and perseverance, you can reach your goal of a flat stomach \u2014 and a healthier overall lifestyle.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flat_Belly\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Those washboard abs don&#8217;t come easy \u2014 even for the genetically blessed. It takes hard work, dedication, and yes, a little bit of sweat to achieve that toned tummy.\u00a0So when you hear about a 21, 28, or even 30-day flat stomach challenge, you can&#8217;t help but wonder whether you should get on board with it. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47655,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,2],"tags":[],"coauthors":[117],"class_list":["post-47654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Flat Stomach Challenge: Can You Really Lose Belly Fat In 30 Days? - BetterMe<\/title>\n<meta name=\"description\" content=\"Does the popular \u2605 FLAT STOMACH CHALLENGE \u27a4 work? This article takes a look at the safety and effectiveness of the challenge, as well as other tips for losing belly fat.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Flat Stomach Challenge: Can You Really Lose Belly Fat In 30 Days?\" \/>\n<meta property=\"og:description\" content=\"Does the popular \u2605 FLAT STOMACH CHALLENGE \u27a4 work? This article takes a look at the safety and effectiveness of the challenge, as well as other tips for losing belly fat.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_524263996-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Flat Stomach Challenge: Can You Really Lose Belly Fat In 30 Days?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/\"},\"wordCount\":2531,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/flat-stomach-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_524263996-scaled.jpg\",\"articleSection\":[\"Fitness\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Those washboard abs don't come easy \u2014 even for the genetically blessed. It takes hard work, dedication, and yes, a little bit of sweat to achieve that toned tummy.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">So when you hear about a 21, 28, or even 30-day flat stomach challenge, you can't help but wonder whether you should get on board with it. I mean, who wouldn't want to skip a few crunches here and there if it meant finally seeing some results? <\/span><span style=\\\"font-weight: 400;\\\">But the truth is, most of these challenges are nothing more than a waste of time. Why? Because you can't spot-reduce fat from your stomach \u2014 or any other area on your body, for that matter. <\/span><span style=\\\"font-weight: 400;\\\">When you lose weight, it happens all over. Doing sit-ups until you're ready to puke isn't going to do anything but leave you with a sore back and an aching stomach. <\/span><span style=\\\"font-weight: 400;\\\">That said, not all flat stomach challenges are created equal. 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It takes hard work, dedication, and yes, a little bit of sweat to achieve that toned tummy.\u00a0<\/span><span style=\"font-weight: 400;\">So when you hear about a 21, 28, or even 30-day flat stomach challenge, you can't help but wonder whether you should get on board with it. I mean, who wouldn't want to skip a few crunches here and there if it meant finally seeing some results? <\/span><span style=\"font-weight: 400;\">But the truth is, most of these challenges are nothing more than a waste of time. Why? Because you can't spot-reduce fat from your stomach \u2014 or any other area on your body, for that matter. <\/span><span style=\"font-weight: 400;\">When you lose weight, it happens all over. Doing sit-ups until you're ready to puke isn't going to do anything but leave you with a sore back and an aching stomach. <\/span><span style=\"font-weight: 400;\">That said, not all flat stomach challenges are created equal. 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