18 Ways To Get a Flatter Stomach Without Exercise

Spoiler Alert : ALL 18 tips help you Get a flatter stomach in less than a week by getting rid of your bloated belly and any excess water weight or flase fat you have.

1. Drink More Water

Use this simple calculator to see how much water you need to drink each day to get a flatter stomach…

Type Your Weight in the box below and then click on the Enter button to see me how much water you need to drink to get a flat stomach…

Type in Your Weight (in pounds) here →

You need to drink ounces of water each day to get a flatter stomach
I had a client who lost 20 pounds in 1 week after adding JUST water to his diet. He was so bloated, his rings did not fit him, stomach was large, and socks would indent his lower legs when he removed them. Have you ever felt bloated, hands and feet puffy, belly extended - well this is your body holding onto water. Stew Smith, Strength and Conditioning Specialist (CSCS)

2. Limit Your Salt Intake

The more salt or sodium that you eat = the more water your body will hold onto making your stomach look fat & bloated so you got 2 options…

  1. You can drink more water to flush out the excess water weight caused by the excess salt in your diet and/or…
  2. You can eat less than 2500 mg of sodium a day to prevent bloating and excess water weight gain - See how to lose 5 lbs in 2 days for more info on how to quickly lose excess water weight by drinking more water & limiting salt intake

3. Eat a Balanced Diet of Carbs, Proteins & Fats

Use this tool to figure out how much protein you need to eat to get a flatter stomach.

4. Eat Smaller Meals

Instead of you eating 3 BIG meals that'll put lots of stress on your digestive system which'll lead to your stomach bloating…

It's best for you to eat 4-to-6 smaller meals to prevent getting a bloated stomach and if you don't have time to eat 4-to-6 smaller meals…

Then you need to go for a 15+ minute walk after your big meal to speed up digestion to prevent your stomach from getting bloated.

5. Stop Drinking Soda!

Sodas and any other carbonated drinks can easily make your stomach bloated because the carbon dioxide from those drinks creates gas in your stomach forcing your stomach to expand or get bloated - See how to stop drinking soda here

6. Avoid Artificial Sweeteners

Artificial sweaters cannot be easily broken down by your body and this causes gas which leads to bloating so that means you need to watch out for diet sodas, sugarless gums, or any other so called "sugar-free" foods and if you must use artificial sweeteners…

Try to limit your use of artificial sweeteners to less than 3 servings a day but…

Artificial sweeteners like mannitol, sorbitol, xylitol and other sugar alcohols are the main ones you want to avoid to reduce bloating so you can get a flatter stomach.

7. Don't do things that cause you to swallow too much air

When you swallow too much air… the air becomes trapped in your stomach and this causes gas which leads to bloating and you can prevent this from happening by…

8. Natural Diuretics

9. Supplements

10. Epsom Salt

Epsom salt baths is what many celebriteis like Gwyneth Paltrow and Victoria Beckham secretly do for a flatter stomach. Just mix two cups of Epsom salt in warm bathwater and then soak for 15 minutes 2-to-3 times per week to get rid of bloating and lose water weight.

You can soak yourself in a tub of warm water for about 15 minutes to help you lose excess water weight for a flatter stomach.

11. Steam Room

You can use a steam room or sauna for 15 minutes to make you sweat to flush out excess water weight and of course…

You can exercise very intensely to sweat out excess water weight, reduce bloating and burn belly fat for the quickest way to get a flat stomach but since this article is called "How To get a flatter stomach in a week without exercise…" you don't have to do that.

12. Keep a Journal

Keep a bloat journal to help you find out which foods &/or drinks are making you get bloated so you can eat less of those foods. For example…

If you get bloated after eating dairy products then you may be lactose intolerant meaning your stomach can't digest the lactose or milk sugar found in most dairy products causing you to get bloated but you can still enjoy dairy products as long as you drink water after eating dairy products to prevent bloating or use lactose-free dairy products.

13. Women

You can take Calcium, magnesium, vitamin B6 and vitamin E to prevent or eliminate any bloating bought on by PMS.

14. Fiber

Although eating fiber can speed up fat loss (see fast weight loss tip #6 here…)

15. Avoid Cruciferous Vegetables

Cruciferous vegetables like kale, broccoli, cabbage, and cauliflower are good for you but they cause you to get bloated because your body has a tougher time digetsinng raffinose which is a complex sugar found in cruciferous vegetables.

Complete list of Cruciferous Vegetables

16. Alcohol, Chocolate & Coffee

17. Alternative Meds?

Some medications like contraceptives or birth control pills can cause stomach bloating for various reasons so you may want to see your doctor about using alternative medications that will not cause any bloating.

18. IBS

You may have Irritable Bowel Syndrome (or IBS) which causes bloating.

To Truly Get a Flat Stomach…

Make Sure You Also See…

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1-35 of 355 Comments

Hello.......I'm a 6 ft 2inch male,I'm 17 yrs and I weigh 160 pounds.I used some of your hiit workout and ate one meal a day(I.F) to lose 18 pounds. I've got about 5 pounds to lose.I just got into college and my schedule is bulky that there ain't any space for workouts.
Can I still lose weight with only intermittent fasting and no workouts?

January 12, 2017

Adrian Bryant

yes you can but see these workouts

January 13, 2017

Alejandro N.

To avoid broccoli, kale, cau & cabbage? That's what I call "aesthetics only"!

December 09, 2016


Fortunately I got this website and YouTube channel
First of all you are amazing and innovative person I wanna salute you.
Secondly , I'm 23 years old and recently gained so much weight like some 71 kgs right from 60 want to b lean and loose weight , full body fat
Kindly guide me ... a gentle request . I'm in dire need of a trainer .
Thank you so much buddy.

November 24, 2016

Adrian Bryant

start here

November 25, 2016


Found this site this morning and have already bookmarked pages for reading later. I appreciate the info. I lost a lot of weight between 2012 and 2014 due to multiple surgeries. Around the middle of last year I started gaining weight slowly. I tried to fight it off with exercise. But once this came in the weight gain was more rapid. I slacked on exercise and now am larger then I have ever been in my life. 4'11 and over 200 pounds. I started drinking more water recently to help get rid of the excess weight and hope to use some of this advice in article to help me. Thanks for sharing.

November 19, 2016


I'm an addict to everything.soda,food,sex,shopping.i lost so much weight and now want to tighten up the disgusting loose skin I have

September 28, 2016

Adrian Bryant

what is your current weight and height

September 29, 2016


Hello adrian, im 120 pounds and my height is 5'0ft my fat is more around my belly, i wanted to know in how long i will lose weight?

July 20, 2016

Adrian Bryant

it depends on your diet and what workout you'll do

July 20, 2016


Im 5'1" 125lb, dont want to loose any weight judt to get rid of some of the fat that looks like donuts around my belly button, wish it went to my but, but im not interested in too muvh excerciding.

July 12, 2016

Adrian Bryant

you need to go here to get rid of belly fat fast

July 13, 2016


Your butt is actually the worst place to grow fat because
You may have a higher chance of heart problems.

October 15, 2016


I wanted to know if drinking too much water can make the belly bloat. I am 5 1' and weight 134lbs. I try to drink a minimum of 64oz of water daily and can go way over that drinking about 88oz of water daily. Also, I try to drink my 64oz of water before I leave work, so I start around 8am and try to finish before 3pm. Can this cause belly bloat trying to drink all my water in such a short period of time? I eat pretty clean, I workout 3-4 days a week by lifting heavy and doing HIT cardio for about 10 minutes on my workout days after lifting my weights. My measurements are 34-28-41. Even though my stomach is small it has the bloat going on that I hate. I cut back on eating a lot of sodium, I do have my eggs daily so not sure if its dairy products? I need help what can I do?

May 06, 2016


Forgot to mention, I do not drink soda or fruity drinks at all. The only thing I drink besides water during the week is a glass of green tea and maybe every other day a very small cup of coffee with 2 tablespoons of creamer. Most of the time I do not even finish the coffee. I do have a cocktail or 2 when the weekend comes on either Saturday or Sunday.

May 06, 2016

Adrian Bryant

water should not cause you to bloat but look at #12 on this page and keep a bloat journal to see if you can pinpoint the cause

May 06, 2016

Lita M

Hi, Adrian;
I'm new to your site and videos, but so far I've enjoyed all the info. However, if I may ask: is it normal that after quitting diet drinks, drinking more water, and starting 30 min HIIT elliptical work outs, there is absolutely NO difference in my body? I'm about 5'9", 147lbs, trying to lose my last 10lbs after my baby, and it seems freaking impossible. I'm not a big carb-refined sugar-processed foods eater at all. I eat a light breakfast involving egg whites (most of the time) and usually a lunch consisting, for example, of 6-8 oz of salmon and broccoli w a little bit of cheese. I snack on nuts and fruit throughout the day. For supper, I normally don't have a full meal but will try to snack on something high in protein and usually have a decaff w stevia a a little bit of fat free milk. I wasn't working out at all and eating the same before; wasn't losing, but not gaining either. I've only done your workouts 5 days so far (once a day bc of work and life) - but I'm freaking out bc I see ABSOLUTELY NOTHING. As a matter of fact, I gained a pound :-/ Is this normal?
I must mention, I am taking CLA and L-Carnitine. I also have Hashimoto's disease, but last I checked, it was controlled and thyroid levels were normal.
I would think that after months of being sedentary, SOMETHING would show out of HIIT cardio and dropping artificial sweeteners and cereals. How much longer may it be before I start to notice something?- Anything? .... Thanks!

March 03, 2016

Adrian Bryant

you need to understand that it is actually tougher to lose your last 10 than your first 10 but use this plan to lose last 10

March 04, 2016


I am 5'8" . I weigh 155 lbs. I want a flatter stomach and curvier hips thighs and backside. What is the best exercise and diet plan to achieve this?

December 23, 2015

Adrian Bryant

go here for that

December 23, 2015


Hello Adrian. My name is Star. My problem that I am having is getting rid of belly fat. I believe this may be due to low metabolism and diet (guilty). Can you please tell me what I can do to rid this belly fat once and for all? I am willing to send pics if needed. Thank you

August 26, 2015

Adrian Bryant

use these steps to get rid of belly fat

August 27, 2015


Hi Adrian, I'm a 36 yr old mother of 2, since giving birth to my last child I've had problems loosing the weight, I have a very big stomach that starts under my boobs and sag , nothing I do seems to get rid of it, it gets bigger before and after my period, makes me look as if I'm 4-5 months pregnant, please what can I do to get rid of it once and for all?

August 07, 2015


Hi Adrian. I am a little bit over 5'7 and 163lbs. I don't mind the weight because it's in my butt and thighs. And in my lower belly that I can't stand. I just want to loose the pooch and love handles that I got from child birth. What's the best route for me?

July 28, 2015


I am 15 58 kgs and 5 ft 3 inchs tall i know i am over weight for my weight and my mother wants me lose so that i can grow more plus i really wanna be able to wear tight t shirts again and make all the people who call me fat to suck it ( sorry i like to rant )
id like to know how long would it take to get rid of 10 kg because 48 kg sound right for my height according to specialist and what amount would my weight be if i had abbs (just curious ) also i am only doing 20 push ups 50 sit ups and an hours jump roping is that good should i add cardio or weights
And my diets still a bit of junk food but only cause when i visit peoples houses for funerals these days and dad says eat to be polite so i take a little today a balony sandwich and soda plus some frys and fried chicken
Thats all the fat i had the whole day

July 21, 2015

Adrian Bryant

use this plan here but at your low weight do not expect fast weight fast

July 22, 2015


Hi there, I'm 45, female, 5' 4" and have lost 1 stone. I am now 9 stone and half a pound. I am stuck at this weight now for 2 weeks and need to lose 4 more pounds in 2 weeks. I have been calorie counting using myfitness pal app and am limiting myself to 1200 calories a day. I exercise at least 3 times a week. I do like a treat each day (chocolate) up to 250 calories...any advice?

July 21, 2015


Hi I am 5ft2 and I weigh 152lbs I'm going to Vegas in 2 weeks can I lose 20lbs in this time slot please also i have a very big stomach due to having my second child and its not shifting, will my stomach go down? Do I also have to drink 2 litres of water a day on the emergency diet too?


June 07, 2015

Mister Maxx

Hi, my name is Mister and finished playing college D1 football at LB. I was slender and in shape while playing for 4 1/2 years, but when I finished I burned out. Burning out, I didn't want to touch or look at anything athletic or that required working out. It's about 2 years later my facial cheeks, love handles and belly fat have grown to where I almost cant help it anymore. Please help!

May 29, 2015


I am mani and I am 20 years old and a stay at home.My height is 5'1 weight 58,I hold a lot of weight in my tummy and love handlesy and also having a very heavy breast which I really want to reduce really quick, please please please suggest me exercise,diet that could help me. Plzz it's urgent..

May 11, 2015

Incorrect please try again
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