Slowly peel off floor until you’re sitting in a C shape’back rounded, head toward knees, and arms extended in front of you. Gradually reverse the movement, inhaling and squeezing abs as you roll back down to floor. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. Instead, commit to these lifestyle changes for a period of several weeks or months and enlist the support of a friend who can help hold you accountable. Don’t overlook the importance of the muscles in your legs, back and shoulders that contribute to good posture, Quebbemann says.
Are you looking to get a flat stomach in just 3 days? While it may seem like a daunting task, with the right combination of exercises, diet, and lifestyle changes, you can start seeing results quickly. Follow these simple tips to kickstart your journey towards a toned midsection.
Be careful if you have (or develop) pain in your neck, shoulders, or back. By incorporating some of the tips mentioned above into your daily routine, you can work toward a ‘flatter stomach’ while also improving your overall health. According to one review, these activities can help you burn up to 2,000 additional calories per day, depending on factors like your size and activity level. This may be partly due to their caffeine content, which can temporarily boost your metabolism to increase the number of calories that you burn throughout the day.
Bananas are packed with potassium, a nutrient that helps regulate fluid balance to flatten belly bloat. (It’s just one of the amazing benefits of bananas!) The potassium offsets the effects of sodium in your diet, which is a common cause of water retention. A study published in Anaerobe found that women who ate a banana as a pre-meal snack twice a day for 60 days experienced a 50% reduction in bloating. When you eat too much sodium, research shows that your body is forced to retain water to dilute the sodium before it’s excreted.
Water has many proven weight loss benefits, so you should aim to drink approximately eight glasses per day (at least) (19). Berries are good for your health as they are high in fiber and antioxidants (3). You can use these as natural sweeteners in your oatmeal or as healthy snacks to give yourself an energy boost in the middle of the day.
Seafood and plant protein sources (such as beans, nuts, and seeds) are also wonderful, lean sources of protein. Celiac disease may go undiagnosed if you continue to eat gluten, which can lead to serious health problems. You should talk to your doctor about whether or not you need to be tested for celiac disease (16). Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. If you are with friends and family, keep the chit chat to a minimum so you are less likely to swallow air and have bloating.
Getting a good night’s rest will help keep your energy levels high the next day as well as make it easier for you to keep a smart eating plan. According to a University of Wisconsin study, people who get more sleep have reduced ghrelin and increased leptin levels. These two hormones work together to help control your appetite throughout the day, making sure you don’t overeat.
1. Stay Hydrated
One of the most important factors in achieving a flat stomach is staying hydrated. Drinking plenty of water not only helps to flush out toxins from your body but also aids in digestion and reduces bloating. Aim to drink at least 8-10 glasses of water per day to keep your stomach looking and feeling flat.
2. Incorporate Cardio Exercises
To burn fat and reveal your toned stomach muscles, incorporate cardio exercises into your routine. Activities such as running, cycling, or swimming are great options to help you shed excess belly fat. Aim to do at least 30 minutes of cardio each day to see results in just 3 days.
3. Focus on Core Workouts
In addition to cardio, it’s important to include core workouts in your routine to strengthen and tone your abdominal muscles. Exercises such as crunches, planks, and Russian twists target the muscles in your stomach area, helping you achieve a flat and sculpted midsection.
4. Eat Clean
Your diet plays a crucial role in achieving a flat stomach. Focus on eating clean, whole foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and excessive salt, which can contribute to bloating and inflammation in the stomach area.
5. Get Plenty of Sleep
Getting an adequate amount of sleep is essential for overall health and weight loss. Lack of sleep can lead to hormonal imbalances and increased cravings for unhealthy foods. Aim to get 7-8 hours of quality sleep each night to support your efforts in getting a flat stomach.
Frequently Asked Questions:
Q: Can I target fat loss specifically in my stomach area?
A: While spot reduction is not possible, incorporating a combination of cardio, core workouts, and a healthy diet can help you achieve a flat stomach.
Q: Will I see immediate results in just 3 days?
A: While significant changes may not happen overnight, following these tips consistently can help you jumpstart your journey towards a toned midsection in just 3 days.
By following these tips and staying consistent with your fitness and nutrition plan, you can work towards achieving a flat stomach in just 3 days. Remember that everyone’s body is different, so be patient with yourself and celebrate small victories along the way. Good luck!
