As summer rolls in, the clothing layers come off, and suddenly there is nowhere to hide the fluff around your midsection that you may have gained throughout the winter. While most of us dream about having six-pack abs, sometimes that seems like such an unbelievably lofty goal that we give up before we even begin. What if instead, we simply attempted for flatter stomachs and took a little pressure off of ourselves? Here are 10 science-backed hacks for a flatter stomach:
- Cut Back on Added Sugars
Sugar, particularly fructose and high-fructose corn syrup, contributes significantly to fat accumulation—especially visceral fat stored around your abdomen. Sweetened beverages (like soda, sports drinks, and fancy coffee) are especially problematic, as liquid calories don’t satisfy hunger the same way solid foods do, leading to overeating. Reducing or eliminating added sugars can help regulate insulin, improve metabolism, and reduce belly fat over time.
- Prioritize Protein
Protein is the most satiating macronutrient—it helps you feel full longer, boosts metabolism (thanks to the thermic effect of food), and supports muscle maintenance, especially during fat loss. Aim for 20–30 grams of protein per meal from quality sources like eggs, chicken, fish, tofu, Greek yogurt, and legumes. Studies show that people who consume more protein tend to have less abdominal fat.
- Reduce Refined Carbohydrates
Highly processed carbs like white bread, pasta, baked goods, and sugary cereals are digested quickly, causing blood sugar spikes and crashes that lead to cravings. These foods can contribute to fat storage, particularly around the midsection. Choosing whole grains (like quinoa, oats, brown rice, and whole wheat) stabilizes energy, supports digestion, and helps reduce inflammation that can lead to bloating.
- Stay Hydrated
Water plays a crucial role in digestion and metabolism. Inadequate hydration can lead to constipation and bloating, both of which make the stomach appear larger. Drinking water before meals can also help reduce calorie intake. For an extra digestive boost, try starting your day with warm lemon water or sipping herbal teas like peppermint or ginger.
- Eat More Soluble Fiber
Soluble fiber absorbs water and forms a gel-like substance in your gut, slowing digestion and helping you feel full longer. It also supports healthy gut bacteria, which is increasingly linked to body weight regulation and inflammation control. Top sources include chia seeds, flaxseeds, Brussels sprouts, avocados, black beans, and oats. Aim for at least 25–30 grams of fiber per day.
- Limit Alcohol Intake
While the occasional drink is fine, frequent or heavy alcohol use increases calorie intake and affects fat storage, particularly in the abdomen. Alcohol also impairs sleep and can lower inhibitions around food, leading to late-night eating or poor food choices. Cutting back or taking breaks from alcohol can lead to quick improvements in abdominal bloating and fat loss.
- Improve Sleep Quality
Chronic sleep deprivation or irregular sleep patterns are associated with increased belly fat due to hormonal disruptions, especially in ghrelin (hunger hormone) and leptin (satiety hormone). Aim for 7–9 hours of quality sleep per night. A consistent bedtime, reduced screen time before bed, and a cool, dark sleep environment all help improve rest and reduce cortisol levels.
- Manage Stress
High stress triggers the release of cortisol, a hormone linked to increased abdominal fat, especially visceral fat. Chronic stress can also disrupt sleep and increase cravings for comfort foods. Try mindfulness practices like meditation, yoga, deep breathing, or even walking outdoors to manage your stress load. Consistent stress management can have profound effects on your waistline.
- Engage in Core-Strengthening and Full-Body Exercise
While spot-reducing fat isn’t possible, targeted strength training—especially compound movements like squats, deadlifts, and planks—helps build core muscles and improves posture. Combine this with cardio and resistance training for overall fat loss. High-Intensity Interval Training (HIIT) is especially effective at burning fat and building lean muscle.
- Watch Your Sodium Intake
Too much sodium can cause your body to retain water, leading to bloating and puffiness, especially in the abdominal region. The average American consumes far more sodium than recommended—largely from processed and restaurant foods. Reducing intake and increasing potassium-rich foods (like bananas, leafy greens, and sweet potatoes) can help balance fluids and reduce bloating.
Achieving a flatter stomach isn’t about quick fixes—it’s about creating sustainable lifestyle habits that support overall health. When you combine smart eating, regular movement, stress management, and good sleep, you’re not just flattening your belly but strengthening your entire body from the inside out. If you follow these 10 hacks, who knows what kind of awesome midsection awaits you, but better than how you will look is how you will feel.
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