How to get a flat belly in 7 days
How to get a flat belly in 7 days
A flat stomach in a week can sound daunting, but on the right approach, this is achievable. The secret doesn't lie in drastic measures but in small, workable adjustments that boost metabolism, reduce bloating, and generally improve health.
Here's how one can achieve a flatter belly in just 7 days, along with some proven strategies.
Crunch your way to a strong core
Crunches have been an abdominal staple, and for good reason. They work a muscle called the rectus abdominis, also known as the "six-pack" muscle. Of course, it's not just about looking great. A strong core improves posture and reduces the risk of lower back pain, making it easier to go about other exercises and physical activities.
How to do crunches correctly
- Lie on your back: Put your feet on the floor with your knees bent. Cross your arms over your chest or put your hands behind your head for support.
- Engage your core: contract your abdominal muscles as you lift your shoulders off the floor, slowly, keeping your lower back pressed into the ground.
- Exhale and lift: Exhaling, you lift yourself up while focusing on engaging your core to lift the upper body.
- Lower down slowly: Inhaling, you go down to the starting position while keeping tension in your abs throughout the movement.
What is the science behind crunches?
According to the Journal of Strength and Conditioning Research, traditional crunches highly engage the rectus abdominis; hence, it is one of the best exercises to strengthen one's core. Do 3 sets of 15-20 repetitions for you to see its effects.
Eat high-fiber foods.
In the parlance of belly-flattening, fiber represents a magic nutrient. It keeps you sated, so you consume fewer calories. Beyond that, it keeps your digestive system healthy. Soluble fiber, in particular, forms a gel-like substance in the gut, slowing down digestion and suppressing appetite.
High-fiber foods
- Fruits: Apples, pears, and berries.
- Vegetables: Broccoli and carrots.
- Legumes: Beans, lentils, and chickpeas.
- Whole grains: Oats, quinoa, and millet.
- Health benefits of high-fiber foods
According to various studies, a person can reduce their belly fat significantly over time by increasing their fiber intake by a mere 10 grams per day. That means it is very easy to get a flatter belly by adding a bit more fibre to your diet, rather than drastically changing your diet.
Beat the bloat with potassium-rich foods
Bloating tends to make the stomach look rounder than it is. Potassium weighs against the effect of sodium in the body, thereby reducing water retention and hence bloating. Food high in potassium acts as your water gun to fight your inflating tummy.
Key foods containing potassium:
- Bananas: A fruit that's easy to carry and love a bite into.
- Sweet potatoes: Full of potassium and fiber.
- Spinach: This very versatile leafy green vegetable full of potassium.
- Avocados: Good for healthy fats and potassium.
Antioxidants with green tea
Green tea has not been a mere soothing drink but also is amongst one of the most powerful fat-burning materials. It comprises some antioxidants, and catechins, which enhance the metabolic process and increase the burning process of fat considerably during exercise.
How green tea works
Enhances fat-burning process:
Catechins in green tea have been demonstrated to increase the fat-burning rates during exercise as per the report in the American Journal of Clinical Nutrition.
This tea can increase metabolism by 4% allowing one to burn more calories throughout the course of a day.
How to consume green tea
Have 2-3 cups each day. Freshly brewed green tea is far healthier and superior to its bottled counterpart. If one feels that it might interfere with their pattern of sleep owing to the caffeine content, then it's better to drink it earlier in the day.
Ginger
Ginger is a powerful root that helps with digestion and reduces bloating. It acts in the gut through the relaxation of muscles and reduction of inflammation, helping to avoid gas and bloating that makes the belly appear distended.
How to Use Ginger
- Tea: Steep sliced fresh ginger in hot water for a soothing tea.
- Cooking: Add ginger to your meals for added flavor and health benefits.
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