Many people dream of having a flat stomach, but achieving it can often seem like an impossible task. However, with the right diet and exercise plan, it is possible to see significant results in just three days. Here are some tips to help you on your way to a flatter stomach:
Additionally, studies have shown that it’s very effective at strengthening your midsection and reducing belly fat. Regular intake of probiotics may shift the balance toward beneficial gut flora, reducing the risk of weight gain to help you reach and maintain a moderate weight. Typically, if you’re looking to lose weight, you may need to monitor your calorie intake. It’s been well accepted in the scientific community for decades that you can’t “spot reduce,” regardless of what fitness magazines and YouTube videos say. A 2011 study in the Journal of Strength and Conditioning Research confirmed that six weeks of targeted abdominal training was not enough to reduce subcutaneous fat in men or women.
The core muscles are those around the trunk, which include both abdominal muscles and back muscles. Working on the core can help a person gain muscle and burn more calories throughout the day. By eating less and exercising more, you can create a calorie deficit ‘ when you burn more calories than you take in. That will cause you to lose weight all over your body, including in the belly. Beverages like soda, fruit juice, sweet tea, and energy drinks are often high in calories, added sugar, and fructose, which may contribute to weight gain. Liquids also have less impact on satiety than solid foods, making it easier to consume them in excess.
1. Watch Your Diet
Eating a healthy, balanced diet is key to reducing belly fat. Avoid foods high in sugar, salt, and unhealthy fats, and instead opt for whole grains, lean proteins, fruits, and vegetables. Drink plenty of water to stay hydrated and aid digestion.
What’s more, this type of exercise takes up much less of your time than other types of exercise, as it usually can be completed in 10’20 minutes. Drinking large amounts of carbonated beverages such as soda or sparkling water can cause gas. Probiotics are a type of beneficial bacteria that may play a key role in weight management.
2. Exercise Regularly
Fodmaps are foods most likely to be fermented by natural bacteria in our gut. Limiting fodmaps from a diet often improves gi symptoms and reduces bloating and gas. Fodmap are oligosaccharides (fructans, galactans), disaccharides (lactose), monosaccharides (fructose), and polyols (sugar alcohols). Instead try to eat in moderation fodmap foods in your short-term goal of reducing bloating for a big event or even a photoshoot. Whether you’re sipping on a La Croix or a can of Coke, one thing is for certain’you’ll more than likely feel a bit bloated after drinking it. This is because the bubbles can temporarily inflate the stomach, aka making a breeding ground for bloating.
Incorporating both cardio and strength training exercises into your routine can help burn calories and build muscle. Try activities like running, cycling, or swimming, as well as core-strengthening exercises such as planks, crunches, and leg lifts.
It’s generally recommended to aim for at least seven hours of sleep per night. Another small study in 36 people showed that getting 1 hour less of sleep for 5 nights per week led to less fat loss in people on a low calorie diet compared to a control group. Monitoring your food intake once in a while may help you lose weight by making you more aware of your calorie intake. High protein diets may increase your metabolic rate, reduce your appetite, and help you retain muscle mass during weight loss.
Long-term commitment to exercise creates a body with a higher percentage of lean mass, which actually makes you have a flatter stomach and more streamlined physique in the long run. The Canadian Journal of Physiology and Pharmacology published a study in 2016 that noted you don’t actually “melt” fat during exercise. Rather, calories from meals shift toward skeletal muscle rather than toward fat tissue ‘ so you basically end up feeding muscle and starving fat, resulting in weight loss. In order to lose belly fat, it’s important to maintain a healthy and balanced diet and engage in regular exercise. Furthermore, spot reduction (targeting fat loss in a specific area) is not possible ‘ weight loss will occur all over the body, including the belly. Good for the taste buds, but potentially bad for the stomach, high-sodium foods may lead to water retention and temporary weight gain.
Eating soluble fiber can increase feelings of fullness, help decrease the absorption of calories, and protect against the accumulation of visceral fat around the organs. There are several strategies that can increase weight loss and promote muscle growth. When combined with a nutritious diet and health-promoting lifestyle, this could potentially help decrease belly fat while improving overall health. While you may not be able to lose notable fat in three days, you can achieve a less bloated and distended stomach, giving you the flat look you desire. Changes in your diet and lifestyle support a slimmer looking, less bloated tummy in the short-term as you commit to long-term fat loss strategies.
3. Get Plenty of Sleep
Lack of sleep can lead to weight gain and increased belly fat. Aim for at least 7-8 hours of quality sleep each night to allow your body to rest and recover from your workouts.
4. Reduce Stress
High stress levels can contribute to weight gain, particularly around the midsection. Practice stress-reducing techniques such as yoga, meditation, or deep breathing exercises to help keep cortisol levels in check.
5. Stay Consistent
Consistency is key when trying to achieve a flat stomach in a short amount of time. Stick to your diet and exercise plan, and don’t get discouraged if you don’t see immediate results. Remember that progress takes time and dedication.
Frequently Asked Questions
- Can I target belly fat specifically?
- Will doing hundreds of crunches help?
- Is it safe to lose weight quickly?
No, spot reduction is not possible. However, overall weight loss through diet and exercise can help reduce belly fat.
While crunches can strengthen your core muscles, they alone will not give you a flat stomach. Incorporate cardio and full-body strength training for best results.
Rapid weight loss can be harmful to your health. Aim for a gradual, sustainable approach to reaching your fitness goals.
