How To Get A Flat Stomach In One Week
Listed below are some moves, ideal foods, and tricks that will help you get a flat stomach within a week. These tips will help you get rid of bloating, shed the extra pounds and inches, and leave you healthy and feeling more gorgeous.
1. Eat food at the magic hour
You should consume a snack that has protein in the magic hour between 3 PM and 4 PM. You may opt for a bit of low-fat cheese, an organic apple, a protein bar, or some almonds.
Never miss snacking at this hour. It results in improvement of metabolism and regulates blood sugar levels. Insulin is responsible for storage of fat around the mid-section. Low/balanced levels of blood sugar control the insulin levels, thereby preventing excess fat in the stomach area. When you consume foods after every 3 to 4 hours it will maintain an even blood sugar level. Avoid a time span of more than five hours between meals.
2. Exercise with the ball
Lie down flat on your back with the legs straight out and the arms held over the head. Place a stability ball in your hands above the head. Then move the ball towards the chest while simultaneously bringing the legs up to meet the ball. Then keep the ball between the ankles. Take the ball to the floor using the legs and then straighten the arms back into the original position, above the head. Do 10 to 12 repetitions of this ball exchange. Do not forget to keep lying flat on the back. You may do the ball exercise every day or every alternate day.
3. Keep on chewing
One of the best ways to prevent bloating is to keep chewing the food items till they turn into mush in the mouth. Improperly chewed food does not digest well. Food that is better digested will result in lowered bloating and gas.
4. Save crunches for last
The ideal way to loose belly flab and get a flat stomach is by following the DCBA routine, i.e. first is change in Diet, second is Cardio, third is muscle Building, and fourth is Abs exercises. Schedule an hour every day for preparation of healthy meals; do cardio for twenty minutes a day, 3 to 5 times per week; engage in strength training for fifteen minutes per day, 3 times a week; and lastly, spend five minutes per day doing abs exercises, 3 times a week.
5. Decrease the sodium intake
Another factor responsible for abdominal bloating is the increased quantities of sodium or salt in the diet. You can opt for kosher salt or natural sea salt which has lower percentage of sodium as compared to conventional table salts.Avoid soy sauce as even the ones with low-sodium content have relatively high levels of salt. You may add flavor to your food by adding cayenne pepper or some fresh tomato salsa. The former also helps in increasing the body metabolism.
6. Punch out the belly fat
Include boxing to the cardio workout. Throwing punches at a fast pace with weights helps you work the core, which in turn gets rid of the belly flab. Ensure that you throw punches in the correct manner, twisting the body, thereby engaging the core and working all the muscles in the abdomen.
The addition of boxing to your cardio routine will also help in burning more calories. A cardio workout usually involves half an hour of intense training, 4 to 5 times per week. To this, you can add about 16 minutes of boxing, 3 times per week. All you need to do is hold one or two pound weights in your arms and throw punches for about eight minutes, and keep changing arms. You may then repeat the process at a faster speed without weights for another 8 minutes.
7. Control the meal size
Consume portion-adjusted meals that have monounsaturated fats and whole-grain foods during the entire day to flatten the stomach. Both the ingredients help in losing abdominal flab. Replace processed foods that are full of sugar with natural foods such as vegetables, fruits, fish, chicken, pastas, beef, and low-fat dairy.
The best menu for a flat-belly is listed below:
- The Ideal breakfast: One slice of whole-wheat bread applied with natural peanut butter, along with a cup of the choicest berries.
- The ideal lunch: A spinach salad that consists of grilled solid tofu, sliced avocado, and cherry tomatoes, garnished with some olive oil; and fresh lemon juice
- The ideal dinner: A roasted sweet potato, grilled salmon, and sautéed asparagus with garlic and olive oil.
- The ideal snack: A cup of yogurt that is fat-free, along with two tablespoons of sunflower seeds
8. Keep on laughing
The abs get a great workout each time you laugh. Laughter induces the abs to straighten up. You may even go for laughter yoga classes. So bust a gut and end up toning the abs.
9. Burn fat and build muscle with circuit training
Engage in circuit training, at least 3 days a week, if you want to simultaneously burn fat and build up muscles. Perform full-body exercises such as push-ups, lunges, pull-ups. Each set should have 15 repetitions. Follow each of these exercises with a minute of skipping rope. A single workout will help you burn about 500 to 600 calories.
10. Stop worrying
Anxiety and stress can lead to excessive production of a hormone known as cortisol. It promotes weight gain in the stomach area. You can manage stress via meditation, a proper sleepschedule, avoiding work overload and delegating additional tasks, socializing, engaging in physical activities, and avoiding a sedentary lifestyle.
11. Go for the flat-belly cheat
If you have not been able to achieve a completely flat stomach within a week, due to lack of time or other reasons, then dress up some other part of your body to draw the attention away from your abdomen. Always avoid tight clothing as it will only end up accentuating the belly flab.