Most of the people in this planet worry about their belly fat and always thinking about how to get a flat stomach in a week? So they follow some complex process to reduce their belly fat.
So, today I come up with 7 simple and fast ways (NOT COMPLICATED to follow) to reach the goal of getting a flat stomach. Flattening your stomach requires the combination of Healthy eating plan, Burning Calories and doing exercises to get a flat stomach.
If you follow the below 7 ways with dedication, you can get a flat stomach within a Week or a month. There are some other ways to lose 10 pounds of weight in a week or some gradual weight loss of losing 20 pounds in 2 weeks.
How to Get a Flat Stomach in a Week?
You can get a flat stomach if you follow the below steps religiously.
1. Eat More Proteins
For your question, how to get a flat stomach? Immediately I will say that you need to eat more proteins.
A Study published in the Journal of Nutrition and Metabolism (London), shows that the amount of protein that you consumed was inversely related to the abdominal fat1. So if you consume more protein, you can be free from belly fat and can get the flat stomach.
You can also follow the famous Paleo diet plan. This is the best protein-based weight loss diet.
What to eat to get a flat stomach? You can take the high protein foods such as Tuna, Salmon, Chicken Breast, Pork Loin, Lean Beef and Veal, Nonfat Mozzarella, Nuts and Seeds, Eggs, Oats, Milk, Lentils and Greek Yogurt.
2. Cut Down Your Carbs
This is one of the universally accepted tips to get a flat stomach. You have to cut down your carbohydrate intake. Since this will reduce your appetite and thereby helps in losing belly fat.
A research study published in the Obesity Journal also proved this fact2.
If you follow the weight loss method effortlessly, you can take not more than 50-100 grams of carbs per day. If you are going to follow an extreme weight loss strategy, you should control your carb intake within 20-50 grams per day.
I recommend you to follow Dr.Atkins low carb diet to get a flat stomach in a month.
You can take green vegetables, Barley, Green Peas, Whole wheat pasta, Acorn Squash, Beans, Oatmeal, Wheat Bread, and Quinoa.
Here I listed 10 best ways to lose your fat tummy within 30 days.
3. Reduce Visceral Fat
The best way to get a flat stomach is to reduce your visceral fat. When it comes to a flatting your stomach, Fibers will do a magic! Yes, eating more amount of fiber rich foods should reduce your visceral fat to a greater extent.
A study published at Nutritional Reviews proves that consuming 10 grams of soluble fat can reduce the abdominal fat by 3.7%3. Reducing visceral fat makes you looks slim.
Flattening the stomach is easy if you eat more amount of fresh Vegetables, Fruits, Beans, Lentils, Sprouted Grains and lean protein. Cook your food with good fats such as with olive, peanut, sesame, canola and safflower oils.
Also, go for some healthy vegetable oils to cook your food. I prefer vegetable oils such as sunflower, avocado, coconut and grape seed oils.
Follow the below healthy lifestyle practices to get quick results
- Quit smoking and drinking.
- Have a plenty of sleep.
- Drink plenty of water.
- Practice yoga.
- Get relief from stress
A research study shows that there is an association between the duration of sleep and weight gain. If you sleep less than 5 hours at night, then you will suffer from serious weight gain problems.
4. Exercises to get a Flat Stomach
So how to get a flat stomach without exercises? Do some simple Cardio Workouts to reduce your belly fat and get a flat stomach in a week or month. I don’t insist you do harder workouts at this time. So try the simple cardio exercises such as,
- Brisk walking
- Climbing the steps
5. Limit the Sugar and Starch intake
You know, Actor Alec Baldwin loses 30 pounds in four months by gave up sugar and starch in his daily food?
Due to complex metabolism, the sugar and starch contents that you consumed are stored in your body as saturated and unsaturated fats. These accumulated fat contents are the important factor in the formation belly fat. So try to limit both the sugar and starch contents.
To get a flat stomach faster, strictly you have to keep an eye on sugar and starch intake If you want additional details, check the low sugar and starch foods and what are foods to eat to get a flat belly.
6. Limit the Sodium/Salt Consumption
Salt increases your body fat. You have to limit its intake to get a flat stomach. Salty foods increase your thirst. Thereby you go for sugary drinks which in turn increases abdominal fat.
Salt contents retain fluid contents in your body. Retaining fluid contents is the major cause of fat accumulation in your stomach. So limit your sodium/salt intake to achieve a flat tummy.
The American Heart Association suggests few tips on how to limit the salt intake,
- While cooking replace salt with onions, spices, garlic, citrus juices and vinegar.
- Choose packaged foods carefully (No or low salt).
- Cook foods with low-level salt.
- Choose condiments carefully
Note: Even though sodium makes you fat, it is necessary for some vital functions of your body. So don’t avoid it completely.
7. Get a Flat Stomach With Green Tea
Getting a flat stomach is not an overnight progress. But drinking Green tea makes it in a week or month time. Green tea contains antioxidants that help in losing belly fat. Consuming Green tea without adding sugar gives you the best results for a flat stomach.
Usually, Green tea pulls out the harmful nitrogenous waste and toxins present in the body lead to lose excess abdominal fat. Several studies proved the weight loss effects of Green Tea 4, 5, 6, 7, 8, 9.
It is recommended to drink 3 cups of Green Tea per day to lose belly fat and to get a flat stomach.
Hope now you know how to get a flat Stomach faster? Try the above 7 ways and get a flat stomach in a week. Remember that getting a flat stomach is not an overnight progress. It may take up to a week or a month depends on your body, food and your exercise.
Try these methods and share your experiences here. Good Luck!