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Lose weight: 7 nutrition tips for a flat stomach



  • Can I lose weight specifically on my stomach?
  • What do I need to eat to get a flat stomach?
  • Which foods should I avoid for a flat stomach?

A trained core is not only a real eye-catcher: if you keep your stomach flat, you also benefit from health benefits. Because according to studies, the so-called visceral belly fat is particularly dangerous. The larger your waist circumference, the higher your risk of diabetes and cardiovascular disease. Is your waist circumference still within limits? This is how you measure it correctly.

We’ll tell you which nutritional strategy you can use to fight your belly fat and finally get a flat stomach.

Can I lose weight specifically on my stomach?

Unfortunately no. Losing weight selectively from the stomach doesn’t work and abdominal muscle training alone is of little use in the fight against stubborn belly fat. But that doesn’t mean it’s impossible to flatten your stomach.

Although losing weight in individual parts of the body (such as the stomach) is not possible, targeted exercises make it possible to tighten the underlying muscles, which automatically makes you look slimmer. But regular endurance training is much more important in order to get in shape and burn fat properly. And this will soon become noticeable in the desired places.

What do I need to eat to get a flat stomach?

Proper nutrition is an important point on the way to a slim stomach. Because you can train as hard as you want: If your diet is not tailored to your goal, you will not see any success – especially not in the long term. We’ll tell you the best food tips for a flat stomach.

1. Clean out your fridge and kitchen cupboard!

Before you start your plan for a slim stomach, first clean out your refrigerator and kitchen cupboard properly. We therefore have to say goodbye:

  • sweets
  • (Barbecue) sauces
  • juices
  • Finished products of all kinds
  • unhealthy frozen products (except frozen raw vegetables)
  • Alcohol
  • White flour products, such as cookies or toast
  • fatty sausage, like salami

So what should you fill your pantry with then? With these 8 foods. It’s best to always eat as naturally as possible and avoid heavily processed food as much as possible. How do you recognize them? Because of their long list of ingredients. Sugar, fat and additives are often hidden, especially in finished products such as sauces, which only load you with unnecessary calories and torpedo your weight loss. Meat shouldn’t end up on your plate every day – but if you do, it should preferably be white poultry meat, such as chicken or turkey, and ideally of organic quality. Fruit and vegetables are allowed without restriction.

2. Moderate calorie deficit instead of a crash diet

Extreme reduction diets are taboo, as is any other type of radical eating restriction: losing weight requires patience and perseverance, otherwise the yo-yo effect is inevitable and your stomach will pop out again.

What happens with crash diets: If you eat less (or too little), your body has less energy available and tries to compensate for this deficit. Because the muscles use up a lot of energy, on a crash diet without exercise you will mainly lose muscle instead of the annoying fat deposits. The absolute worst-case scenario that needs to be prevented.

When it comes to losing weight, one thing counts most: your daily calorie balance. If you consume more calories than you can burn in a day, you will inevitably gain weight. If you eat less or burn more, you will lose weight. With a moderate calorie deficit of around 300 calories, your stomach will shrink quickly. You can have your personal calorie needs calculated here.

3. Slim stomach thanks to protein

Protein is a real game changer in the fight against extra pounds on your stomach. According to studies, the nutrient has a number of benefits that make it easier for you to lose weight. Therefore, protein-rich foods should be on your plate every day – ideally at every meal. Why?

a) A protein-rich diet prevents muscle breakdown because your body does not have to rely on your amino acid reserves in the muscles in an emergency.

b) Protein only causes your blood sugar and insulin levels to rise consistently after eating, not to skyrocket. This keeps you full for a long time and prevents cravings. Win win!

c) Less cravings = better mood. If you make sure to always consume enough protein when losing weight on your stomach, you will save yourself from bad moods and mood swings. Your psyche and your mood are also influenced by the protein building blocks, the amino acids, as your body needs them to produce happiness hormones.

By the way: Protein powder is not a must when losing weight, but it can certainly make your everyday life easier. Because many people find it difficult to meet their protein needs. According to the study, 1.2 to 1.5 grams of protein per kilogram of body weight is “safe” and an absolutely moderate amount per day that you can use as a guide if you want to lose weight and/or build muscle. A protein shake in between provides around 30 grams of protein alone and can be used as a snack every now and then, for example when you are stressed.

4. Regular meals help you lose weight on your stomach

Plan three regular main meals a day. If necessary, you can bridge your hunger in between meals with snacks such as fruit, vegetable sticks or a handful of nuts. Also pay attention to the energy density. This means: Eat large portions with few calories, such as a large salad with a filling source of protein. Try this delicious main dish:

A protein-rich quick lunch that is also perfect for meal prepping

Protein bowl with chicken and quinoa

  • 100 g Quinoa
  • 200 ml vegetable broth
  • 1 tsp Rapeseed
  • 2 fillet(s) of chicken breast
  • 0.25 medium-sized cucumber(s)
  • 150 g Cherrytomate(n)
  • 1 medium bell pepper
  • 0.5 medium red onion(s)
  • 1 tsp olive oil
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 1 splash of lemon juice
  • 1 tbsp parsley
  1. Rinse the quinoa thoroughly under running water in a sieve. Place the quinoa and vegetable stock in a pot until the water boils, then reduce the heat and cover. Simmer and let it simmer for another 15 minutes. At the end, the water should have been completely absorbed, the quinoa grains are now slightly glassy and still a little firm to the bite.
  2. While the quinoa is cooking, you can prepare the vegetables: quarter the cucumbers and tomatoes, dice the peppers, and dice the onion very finely.
  3. Add vegetables to the finished quinoa and mix with oil, spices and a squeeze of lemon juice in a bowl. Chop the parsley and add it. Season the salad with salt and pepper.
  • Calories (kcal): 399
  • Fett: 12g
  • Protein: 37g
  • Carbohydrates: 37g

5. Slow Carbs statt Low Carb

What, low carb doesn’t make you slim? Nope. A recent study showed that weight loss success is not automatically greater with this nutritional strategy. The subjects in the study who were allowed to consume healthy carbohydrates during the weight loss phase lost just as much weight as the low-carb group. What does that mean for you? You don’t have to give up carbs, just pay attention to the quality of the carbohydrates:

Examples of healthy carbohydrates include:

  • Wholemeal bread / pasta
  • Brown rice
  • Potatoes and sweet potatoes
  • oatmeal
  • Quinoa and other pseudograins
  • Legumes (in moderation, risk of bloating!)
  • Vegetables

However, it may still make sense for you personally to slightly limit the amount of pasta, bread, potatoes and other carbohydrate and starchy foods in the evening. This gives your body the opportunity to lose fat deposits at night rather than build them up.

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6. Eat right before and after training

Even if you are losing weight, there should be no shortage of nutrients during sporting activities. Eat something small, such as a banana, a bowl of oatmeal, or a few nuts, 1 to 2 hours before and after training. These provide your body with magnesium and prevent cramps.

Try not to eat for up to 60 minutes after exercise – to take advantage of the afterburn effect, as the metabolism uses additional energy even up to 48 hours after exercise. After the workout there is a healthy post-workout meal.

7. Take time to eat

Eat slowly and listen to your feeling of fullness. Before you serve, think about whether you are really hungry or just hungry. Drink a glass of water before eating, which also curbs your appetite.

If it’s difficult for you to go without your chocolate ration, you can occasionally reward yourself with a piece of dark chocolate for dessert. Assuming you stick with just one piece, otherwise you’ll quickly boycott your weight loss plan again and you’ll have to wait a long time for your flat, slim stomach.

Which foods should I avoid for a flat stomach?

We certainly don’t need to emphasize again that you should avoid processed sugar, processed products and fast food when losing weight. But there are also (actually) healthy foods that you should only eat in small quantities if you want to have a slim stomach: legumes.

Actually, legumes should end up on your plate regularly because the fiber they contain stimulates your digestion and the complex carbs provide long-term energy. They also keep you full for a long time and help you lose weight. These foods contain a particularly high amount of fiber.

The only problem is: If you eat a dish with a large amount of lentils, chickpeas or beans, an unpleasant bloated stomach can result. Especially if you’re not used to eating high-fiber foods. You should gradually get your gastrointestinal tract used to this and always drink plenty of water with meals. But please don’t eliminate legumes from your diet!

Crunches won’t give you a flat stomach unless your diet is tailored to your training goals. Flaunt your abs with a high-protein diet and stay away from crash diets. You can also achieve quick results with a healthy weight loss strategy.


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