18 Ways To Get a Flatter Stomach Without Exercise

flatter stomach without exercise

Spoiler Alert!

1. Drink More Water

Type Your Weight in the box below to See me how much water you need to get a flat stomach.

Type in Your Weight (in pounds) here →

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 you eat = the more water your body will hold onto making your stomach look fat & bloated so you got 2 options.

  1. Drink more water to flush out excess water weight caused by excess salt in your diet and/or,
  2. Eat less than 4-to-6 mg of sodium a day to prevent bloating and excess water weight gain.

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

Type how many calories you eat per day in the box below to See me how much protein you need for a flatter stomach.

Type in how many calories you eat per day here →

You need to get at least grams of protein each day to lose weight faster

4. Eat Smaller Meals

belly bloat big meal

Instead of 3 BIG meals that'll put lots of stress on your digestive system which'll lead to stomach bloating, Eat 4-to-6 smaller meals to prevent a bloated stomach.

If you don't have time to eat 4-to-6 smaller meals… Go for a 15+ minute walk after your big meal to speed up digestion to remove any belly bloat for a flatter tummy.

5. Stop Drinking Soda!

Sodas or any carbonated drinks make your stomach bloated because the carbon dioxide from those drinks creates gas in your stomach forcing your stomach to expand → 6 reasons that'll make you stop drinking soda today

6. Avoid Artificial Sweeteners

  • This chair trick tightens up your ABdominal muscles pulling them in To make your stomach flatter but,
  • Get Adrian's Plan to actually lose belly fat to TRULY get a FLAT Stomach.

Artificial sweaters cannot be easily broken down by your body and this causes gas which leads to bloating.

Limit your use of artificial sweeteners to less than 3 servings a day by avoiding diet sodas, sugarless gums, or any so called "sugar-free" foods.

Artificial sweeteners like mannitol, sorbitol, xylitol and sugar alcohols are the main ones you want to avoid.

7. Don't Swallow Air

When you swallow too much air, the air becomes trapped in your stomach, 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 celebrities like Gwyneth Paltrow and Victoria Beckham secretly do for a flatter stomach → 100 Celebrity Weight Loss Secrets

Mix 2 cups of Epsom salt in warm bathwater and soak for 15 minutes 2-to-3 times per week to get rid of excess water weight.

11. Steam Room

Use a steam room for 15 minutes to sweat out excess water weight and of course,

You can exercise very intensely to sweat out excess water weight & burn belly fat to truly 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 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 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

Take Calcium, Magnesium, vitamin B6 and vitamin E to prevent or eliminate any bloating bought on by PMS.

14. Fiber

15. Avoid Cruciferous Vegetables

Avoid Cruciferous Vegetables for flat belly

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 digesting 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 → 8 Reasons You Can't Lose Weight

18. IBS

You may have Irritable Bowel Syndrome (or IBS) which causes bloating → See IBS symptoms

Exercises for a Flatter Stomach

Please Note: These exercises will only tighten & tone up your midsection making your stomach LOOK flatter than it already is so,

To Truly Get a Flatter Stomach,

Get Rid of Your Belly Fat with these 5 steps because although losing water weight/belly bloat makes your stomach flatter… You still have to lose any remaining belly fat to truly make your stomach flat.

Other Than Getting a Flatter Stomach,

Adrian Bryant created NowLoss.com

Adrian Bryant NowLoss.com

Leave a Comment

1-40 of 371 Comments

Hi Adrian
I was wondering how long it will take for me to get a flat stomach if I used your video with the string or "How to get a flat stomach in less than 9 minutes". I would love to get a flat stomach by summer for beach vacations so would that be possible?? My goal is to get down to a size 4 and I'm currently a size 10-12, depending on which brand. It doesn't have to be by June, but I would like to have the illusion of a flat stomach by then so I am not insecure wearing shorter or tighter tops. Will this at least help to give the allusion of a flat stomach so I can start working on ab exercises to get some definition by July 4th??? Thank you!

April 17, 2018

Adrian Bryant

it'll get flatter instantly but to truly get a flat stomach you will need to use this

April 19, 2018


So... you're just telling people to drink tons of water, portion control, avoid "easy" carbs, and sweat it out. In other words, eat complex carbs, hydrate, and sweat a lot. That last part = they could be exercising!

The one issue is you're not telling people that body fat can't be targeted. I know that means they wouldn't listen to you, but this myth does need to be dispelled.

February 03, 2018

Adrian Bryant

the goal of this page is to tell you how to do it without exercise. people listen to me b/c of this page and the 1000's of other pages on NowLoss.com

February 05, 2018

Brittany B

Hi Adrian. My name is Brittany, I am 5’2 probably about 130 pounds (don’t have a scale) I had my last baby in August 2017 and I am trying to get my pre pregnancy body back. I am now a stay at home mom and not as active as I was when I was working. I want a flatter stomach and bigger butt. I started butt bridges a few days ago and got some protein powder today. My question is if I am breastfeeding can I cut my calories safely? I don’t think I can fast but your tool recommends I eat 1518 calories a day as opposed to 1800 I need to breastfeed. I don’t have weights but I will invest in some soon I do have an elliptical machine. Please help. OAN I love your website, I’m so obsessed and I’ve recommended it to my family. Thanks for all you do!

January 29, 2018

Adrian Bryant

the 1800 vs 1500 shouldn't be a big deal at first so stick to the 1800 (think about the baby first) so focus a little more on burning more calories thru breasfeeding and staying more active/exercising

January 29, 2018


Am Daniel from Ghana can you help me with some dairy notifications push me do more for ma fat stomach?

January 25, 2018

Adrian Bryant

you mean flat stomach - correct?

January 26, 2018


It really does work

November 29, 2017


I have used this website before and I must say I have loved these tips and have seen great results! I would like to know what do you recommend for lower belly pouch. I am a female with a very small waist and flat upper stomach but my lower stomach has small hump. I'm in my early 20s and have no kids but always struggled with flattening that area. What should I do? Thank you!

September 21, 2017

Adrian Bryant

first of all what is your weight and height

September 22, 2017


If you do planks and side planks , start at 30 seconds a day and double it every other week, you'll burn it away for sure

December 17, 2017


Hello. Sorry for the delay!
I am 4' 11"

At that time I weighed 130-140 lbs.
Now I weigh 120 lbs.
I'm in my last 10-15 stubborn pounds.

Theres a number of things I'm doing and still need to do from your 5 steps to lose belly fat article www.nowloss.com

I've added the protein and activity. I have not tracked food calories yet, but I didn't want to this time because it makes me obsessive and crazy.
I need to watch my sodium, take in more water, and get proper sleep. While I have an active job now, my posture and endurance need work so I should add exercise somehow.
I do take Epsom salt baths regularly because my muscles are usually so sore.
I was taking vitamins regularly, but I stopped. I can get back on that wagon.
Beyond the calories, there's a few dietary habits I need to fix.
I can definitely tell the bloat, because my muscle and bone mass have increased since being more active, my belly still seems distended. (And yes my improper posture is making my back hurt.)
I'm working hard labor and taking classes right now, so I need to tackle the simplest way to build the better habits so this healthier lifestyle becomes second nature to me instead of so nothing I have to think hard about.

Side note: do you have resources for reducing stress/ sleeping better/quitting smoking? I think those things might help...

May 28, 2019


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 am 5'6 weighing 200+solid a lot of stomach weight? I just want to loose stomach fat! Please help me PLEASE!

December 05, 2017


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

He lost 120 pounds on Adrian bryant Plan

How He Do It?
He did the "Bed Sheet" Workouts in Adrian's Fat Loss Plan 4x a week

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