Expert advice to slim down your stomach and reduce belly fat
Achieving a flat stomach in just one week is a challenging goal, but with dedication to the right diet and exercise plan, noticeable improvements can be made in 7 days. Read on to discover the most effective exercises, foods, and drinks to help you quickly slim down your midsection.
- Do cardio exercises, like running, swimming, or jogging throughout the week.
- Target your ab muscles with exercises like crunches and planks.
- Eat small meals every 2 to 3 hours to stay full for longer.
- Reduce bloating with potassium-rich foods, like mangoes, cantaloupe, and papaya.
Losing belly fat in just 7 days is quite challenging, but not impossible. Based on research, we’ve compiled several effective methods to help you reduce belly fat in just one week. Stay committed to these strategies, and you’ll begin to see results!
Method 1
Exercise
1. Crunches
Strengthen your abdominal muscles with crunches. While trainers may debate whether crunches are the most effective method for flattening your abs, there’s no denying that they target the muscles in the front and sides of your abdomen. Try incorporating some crunch variations into your workout routine to enhance your results.
- Curl Up: Start by lying flat on a mat with your knees bent and your heels firmly pressed into the mat for stability. Tilt your pelvis slightly so that your lower back remains pressed against the mat. Place your hands behind your head, keeping your elbows wide and back. Slowly curl your torso upward, engaging your core, while ensuring your lower back stays pressed against the mat throughout the movement.
- Pelvic Tilt Crunch: Lie face-up on a stability ball, with your back and head supported by the ball and your feet together on the floor. Hold a 5 to 10 lb (2.3 to 4.5 kg) dumbbell or medicine ball against your chest. Tighten your abs and crunch upward until your shoulders lift off the ball. Then, extend the dumbbell or medicine ball toward the ceiling using both hands. Perform 3 sets of 12-15 reps, resting for 30 seconds between each set.
- Arms Over Straight-Leg Crunch: Start by lying on your back with a pair of 10 to 12 lb (4.5 to 5.4 kg) dumbbells in your hands, arms extended behind your head, and legs raised to a 45-degree angle. Lift your arms over your chest while simultaneously raising your shoulders off the mat and bringing your legs up until they are perpendicular to the floor. Slowly return to the starting position without letting your legs touch the floor. Perform 3 sets of 15 reps, resting for 30 seconds between each set.
2. Abs Workout
Strengthen your abs by focusing on your core. Your core includes not only your abdominal muscles but also the muscles of your lower back, pelvic floor, and hips—over 15 muscles in total. To achieve a flat stomach, incorporate core exercises that engage and target all of these muscle groups for a balanced and effective workout.
- Side Plank: Begin by lying on your left side, with your elbow positioned directly beneath your shoulder and your legs stacked on top of each other. Place your right hand on your left shoulder or on your right hip. Engage your abs and lift your hips off the floor, balancing on your forearm and feet so that your body forms a straight diagonal line. Hold this position for 30 to 45 seconds. Repeat on the opposite side.
- If you can’t hold the pose for 30 to 45 seconds, stay up as long as you can and work your way up.
- Push-up Walkout: Start in a push-up position, with your hands placed about two inches wider than your shoulders. Keeping your feet stationary, walk your hands forward as far as you can without losing form, then walk them back to the starting position. Perform 10-12 reps, maintaining a strong core throughout the exercise.
- For more of a challenge, lift one leg before you walk your hands out and back.
- Climbing Rope: Sit on the floor with your legs extended in front of you, feet turned out in a V shape, and toes pointed. Engage your core and create a C-curve with your spine by slightly rounding your back. Lift your arms and mimic the motion of climbing a rope, reaching one arm at a time while slightly twisting your torso with each reach. Perform 20 reaches with each arm, keeping your core tight throughout the movement.
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Expert advice to slim down your stomach and reduce belly fat Achieving a flat stomach in just one week is a challenging goal, but with dedication …
3. Cardio Workout
Incorporate cardio into your weekly routine. Aerobic exercise is unmatched in the fight against belly fat. A study by Duke University revealed that aerobic workouts are the most effective for burning deep, visceral belly fat, with the added benefit of burning 67% more calories compared to resistance training or a combination of both. Prioritize cardio to maximize your results!
- Aim for at least 150 minutes of moderate aerobic activity each week—such as brisk walking or swimming—or 75 minutes of vigorous activity, like running or jogging. To accelerate weight loss, consider increasing either the intensity or duration of your workouts. Consistency is key for effective results!
- Spot-reducing fat in a specific area isn’t possible, so focus on a well-rounded approach rather than just targeting your stomach. Prioritize a balanced diet and a comprehensive workout plan that engages your entire body. This holistic strategy will be more effective for achieving your fitness goals.
Method 2
Diet
Eat small Meals
Eat small meals every 2 to 3 hours. Instead of 3 large meals that can fill your belly and tax your digestive system, eat small, frequent meals or snacks. Eat your meals about 2 to 3 hours apart; they’ll take up less space in your stomach, cause less expansion, keep your metabolism up and keep you feeling full.
- Try to avoid snacking while you’re bored or eating without thinking about it. The more you can eat mindfully, the faster you’ll reach your weight loss goals.
Eat high-fiber Foods
Eat high-fiber foods to feel full longer. Many high-fiber foods, such as broccoli, beans, Brussels sprouts, and cauliflower will fill your stomach and keep you feeling full. Try to incorporate 25 to 38 grams of fiber into your diet every day for healthy, balanced meals.
- High-fiber foods can sometimes lead to bloating or gas for some people. To alleviate discomfort from gas-producing foods, consider using Beano, which contains an enzyme that helps break down the complex sugars found in beans and cruciferous vegetables, making them easier to digest. This can help you enjoy these healthy foods without the unwanted side effects!
Eat small portions of fruits and Vegetables
Opt for small portions of fruits and vegetables throughout the day. While raw veggies and fruits are excellent for your health, consuming them can lead to stomach stretching. It’s best to limit portions to about 80 grams (1/3 cup) and spread them out. Alternatively, consider sticking to cooked vegetables, which can help reduce bloating.
- Aim for 5 portions of fruits and veggies per day that are around 80 grams each.
Choose Potassium-rich Foods
Incorporate potassium-rich foods to help reduce bloating. Foods like avocados, mini bananas, papaya, mango, cantaloupe, and nonfat yogurt (without artificial sweeteners) are excellent choices. Potassium acts as a natural diuretic, aiding in the reduction of water retention and puffiness, helping you feel more comfortable.
- Enjoy mango on its own or pair it with probiotic foods like yogurt for a delicious and gut-friendly combination. This not only enhances the flavor but also supports digestive health!
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