12 Tips on Having a Flat Belly in One Week

Do you have belly fat and want a flat tummy as soon as possible? A lot of people hate the look of their middle anatomy and would do anything to flatten it. But why do some people maintain a lean, flat belly while others try many solutions without success? It’s not your fault. Today’s sedentary living is largely to blame. But our eating habits are also part of the problem. Still, there is hope. With the following measures, you can get a flat stomach in a week.

How to Get a Flat Stomach in a Week

1. Take Lots of Water

When you want to get a flat stomach, you need to make water your close friend. Besides keeping you hydrated, water will occupy your tummy and keep you feeling full for longer. This way, you eat less which will force your body to break down fat for energy.

Put flavor to your drinking water by adding slices of fruits such as cucumber, lemon and orange. You can also use such herbs and flowers as rosemary, mint and lemon verbena.

2. Drink Green Tea

Green tea contains antioxidants known as catechins whose benefits include weight loss. Taking green tea before working out will help you burn more body fat and flatten your belly.

3. Do Cardio

Cardio exercises are great for reducing belly fat. Some studies found that, compared to resistance training and cardio, aerobics can burn as much as 67 percent more calories.

For best results, workout for not less than 150 minutes of moderate aerobics such as walking fast and swimming, or at least 75 minutes of vigorous exercise like running for a week. Make sure that you spread your exercise routine through the week.

4. Do Some Crunches

While different trainers have varying views about them, crunches are great for working the frontal and side muscles in the abdomen.

  • Pelvic-Tilt Crunch

Rest your back on a stability ball, having feet on the ground and a dumbbell (5-10 lb) held in both hands above the chest. While tightening your abdominal muscles, crunch up and lift your shoulders from the stability ball; then lift the dumbbell up towards the ceiling. Lower the dumbbell, and repeat for 10-15 reps to make one set. Take a 30-second rest, then do another set, rest and repeat for a third set.

  • Arms-Over-Straight-Leg Crunch

With a 10-20 lb dumbbell in each hand, lie on the back, arms behind and over the head and legs extended. Raise the legs to 45 degrees. Lift your arms and let them cross over the chest while lifting your shoulders from the mat. At the same time, raise your legs further so that they form a 90-degree angle with the floor. Resume the starting pose but keep your legs a few inches above the floor. Repeat for up to 15 times to make a set. Rest for 30 seconds, do another set, rest and do a third set.

5. Work on Your Core

The core comprises of more than 15 muscles, including those in the abdomen, lower back, hips and the pelvic floor. When working on how to get a flat stomach in a week, you need to work on all core muscles.

Lie on the left side of your body, the left elbow on the ground below the left shoulder and the right leg resting over the left leg. While tightening your core muscles, lift your body from the ground so that it is supported by the left elbow and the side of the left foot. Your right hand should rest on the right hip. Your body should form a diagonal straight line. Hold this pose for up 30-45 seconds. Turn to the right side and repeat.

If you can only hold this pose for a sort while, don’t lose hope. Keep working on it until you get to 30-45 seconds.

6. Reduce Your Salt Intake

While salt (sodium) is necessary to the body, excess can lead to excess fluid retention. Taking less salt is one way how to get a flat stomach in a week. Do either of the following:

  • Take more water to help dilute your body fluid and flush out excess water.
  • Make sure you eat not more than 2500 mg sodium per day to avoid excess water retention and thereby reduce your tummy size.

7. Eat the Right Proportions of Carbohydrates, Proteins and Fats

A balanced diet is critical for health, including proper weight.

  • Excess carbs and low protein can lead to excess weight.
  • Eating excess fat makes your tummy seem bloated because it slows digestion and keeps food in the stomach for longer.
  • Eating a diet composed of 30 percent protein can help you lose weight faster and thereby help flatten your belly faster.

8. Opt for Smaller Meals

If you, like most people, eat three heavy meals, and are wondering how to get a flat stomach in a week, it is time to change.

Four to six small meals spread throughout the day will help keep your stomach flatter. Besides, these will be less stressful on your digestive system.

9. Keep off Artificial Sweeteners

While a lot of marketing makes people to go for artificial sweeteners like mannitol, xylitol and sorbitol, breaking down of these and other alcohol based sweeteners leads to bloating from the resultant gases.

If you are serious about a flat tummy, keep off or at least reduce artificial sweeteners to 2 or 3 servings per day.

10. Avoid Activities That Make You Swallow Too Much Air

If too much air gets into your stomach, it leads to production of excess gas that can cause bloating. This is not good when your aim is to get a flat stomach in a week. Avoid the following activities which increase the amount of air that you swallow:

  • Smoking
  • Sucking on candy or chewing gum
  • Eating too fast
  • Talking while eating
  • Drinking through a straw or gulping a drink

11. Cut Down on Cruciferous Vegetables

While cruciferous vegetables such as cabbage, broccoli, cauliflower and kale have many health benefits, your digestive system takes time to digest some of the complex sugars in them. This can lead to bloating which may cause your stomach seem too big.

12. Reduce Stress

We all have some stress, but too much stress causes your body to produce too much cortisol which can lead to cravings for snacking, and by extension, to excess weight and obesity. This is not good when your aim is how to get a flat stomach in a week. Regular sessions of mediation will help keep stress in check.

 
 
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