How Much Time Does It Take to Make Your Stomach Flat?

Getting your stomach flat is not an easy task to accomplish. It takes discipline, self-control and time. How much time it will take you to get your belly flat depends on how much fat you currently have, how many calories you consume daily and your activity level. In order to reduce the fat in your belly and reach your goal of a flat stomach, you will need to use more calories in a day than you consume.

Time Frame Methodology

To calculate how much time it will take you to lose your belly fat and get a flat stomach you need to start with your current body mass index, or BMI. Your BMI is calculated based on your height and current weight. It’s used to measure how much fat you have on your body. You can use an online calculator to establish your BMI, and then you will be able to determine your goal weight. For example, if you weigh 169 pounds and your height is 5 feet, 9 inches, your BMI is 25. Anything over 24.9 is considered overweight, according to the Centers for Disease Control and Prevention. Anywhere from 125 pounds to 168 pounds is considered normal for someone in this age and height range. Your target weight should land in the middle of the average weight, such as 145 pounds.

Losing Fat

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In order to lose fat you need to create a daily caloric deficit. This means you need to consume fewer calories than you use. A pound of fat is equivalent to 3,500 calories, which means you would need to reduce your calorie intake by 500 calories daily to lose 1 pound a week. If your goal is to lose 24 pounds, it will take you 24 weeks to attain your goal. If you want to lose the weight faster, you can cut 1,000 calories from your current diet to lose 2 pounds weekly. The Centers for Disease Control and Prevention states that losing more than 2 pounds a week is considered unhealthy.

Physical Activity

Create a weekly physical activity schedule. Cutting calories and increasing physical activity can help you to reduce your daily caloric intake. Implement a moderate aerobic routine for at least 150 minutes a week, such as swimming, jogging, gardening or biking. For example, if you weigh 200 pounds, running for 30 minutes at 8 mph burns about 500 calories, according to MayoClinic.com.

Toning

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In addition to your aerobic activity, set a strength-training routine twice a week that works all of the major muscle groups, including the arms, chest, back, stomach, legs, hips and shoulders. Focus specifically on your abdominal muscles twice a week. Do four sets of 25 situps, crunches and leg lifts to develop definition to your abdominal muscles as you lose stomach fat.

Dietary Considerations

Restricting your diet will also help you lose your stomach fat faster. Choose to eat foods that are naturally low in calories, such as fruits, legumes, whole grains, vegetables and low-fat dairy products.