How can i flatten my stomach in a week

In the meantime, try these easy, science-backed changes for a flatter belly:. Getting under the covers a little sooner doesn't just help you avoid late-night snacking.

Missing out on a full night's rest slows down your body's metabolism , it can also lead to elevated cortisol levels which can encourage your body to store more fat. If you want to increase your calorie burn, and keep cortisol levels in check, aim for hours of shut-eye per night.

Another metabolism-boosting tip : Eat every three to four hours, and that should include making time for breakfast. Research shows that people who miss a morning meal experience a surge in a hunger-related hormone later in the day. Regular snacks which should include fiber-filled complex carbs and protein! If you need to remind yourself to stand tall, a few strategically placed sticky notes should do the trick.

Keep those fluids coming! Aim for at least eight cups of water or other fluids daily. Yep, you read that right. High-water foods like fruits and veggies will fill you up faster. Try incorporating more salads and greens that have a high-water content like cucumber, celery and zucchini. The combo of capsaicin a spice in hot peppers and the chickpeas' soluble fiber can help curb hunger.

Another win for your cup of joe : Caffeine in coffee can help with de bloating because it is a natural mild diuretic, which assist your body get rid of excess water. It is also a stimulant and can get your bowels moving which can lead to a flatter belly, Fischer says. Research has linked eating nuts with having a lower waist circumference. A safe rate of weight loss is 1 to 2 pounds per week, though you might lose a little more in these first couple of weeks due to water loss.

This requires you consume to 1, calories fewer than you use every day. A woman should eat at least 1, calories daily and a man 1, calories. Eating fewer in an attempt to lose pounds quicker slows down your metabolism and skimps on important nutrients. Losing weight doesn't guarantee a flat belly, either.

You can be of a healthy weight and still have a small pooch due to past pregnancies, hormones or genetics. Two weeks gives you time to get a flatter belly, but probably not one that will get you hired as a swimsuit model.

This doesn't mean you should abandon your efforts to eat more healthfully and move more. Just be realistic and proud of what you can achieve in two weeks so you keep up the work for the long term.

What you drink also affects the shape of your stomach. Two weeks gives you enough time to address any fluid imbalances that are contributing to a less-than-flat stomach. Cut back on carbonated drinks — soda and even calorie-free club soda or sparkling water — which can contribute to bloat, but don't stop drinking altogether. When you're dehydrated, your body holds onto fluid, making your belly feel swollen. Being under-hydrated can contribute to constipation, which may leave your stomach distended.

This may cause stomach distention or bloating. This can also happen when you chew gum , drink through a straw or talk while eating. Eating in silence, drinking from a glass and swapping carbonated drinks out for water may help you achieve a flatter stomach.

One popular way to do high-intensity training is to perform intervals of very intense activity, such as sprinting, rowing or jumping, with short breaks in between. High-intensity training has been shown to have superior effects on fat burning, compared to other types of exercises, and is especially effective for slimming the waistline 89 , 90 , High-intensity training increases fat burning and metabolic rate, even long after your workout is over.

It is especially effective for slimming the waistline. Stress and anxiety are very common, and most people experience them at some point in their lives. Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place 92 , Also, stress triggers the body to produce cortisol, a stress hormone.

It has been known to increase appetite and lead specifically to belly fat storage 94 , 95 , This may be especially harmful in women who already have a large waist, as they tend to produce more cortisol in response to stress, which further adds to belly fat gain Stress triggers the production of cortisol, which increases appetite and drives belly fat storage.

Your body burns more calories digesting protein than fat or carbs. Therefore, a high-protein diet may account for an extra 80— burned calories per day 98 , High-protein diets also reduce your appetite, make you feel full and help you retain your muscle mass during weight loss 30 , , , Furthermore, studies have observed that people who eat more protein have slimmer waistlines than those with lower protein intakes 32 , 34 , How much protein you need depends on many factors, such as your age, gender and activity level.

This can easily be achieved by incorporating a protein source in every meal. High-protein diets may increase your metabolic rate, reduce your appetite and help you retain muscle mass during weight loss. They are also linked to lower abdominal obesity rates. There are several ways to do this, but the most popular and effective ones are counting calories , keeping a food diary and taking pictures of your food , , , This will make you more aware of your calorie intake and allow you to adjust your weight loss diet if needed.

Studies generally agree that people who track their food intake are more likely to reach their weight loss goals Here are five free apps or websites that allow you to easily track your nutrient and calorie intake. Tracking your food intake once in a while may help you lose weight by making you more aware of your calorie intake. Eggs are healthy, high in protein and have a few unique weight loss properties. A large egg is very nutritious and contains only about 77 calories An egg breakfast has also been shown to significantly reduce calorie intake for the next 24 hours, automatically and without effort , Moreover, eggs have been shown to be more effective at reducing waist size than other foods with the same calorie content , Eggs have well-established weight loss properties and may be more effective at reducing waist circumference than other foods when matched for calories.

Getting a sufficient amount of good sleep is very important for weight loss. Studies have repeatedly shown sleeping less than five hours a night for adults and less than 10 hours for children is linked to an increased risk of weight gain , Luckily, shifting sleep duration from shorter lengths to healthier lengths has been shown to help eradicate these effects Those who sleep too little are much more likely to gain weight and have increased waist circumference, compared to normal sleepers.

Intermittent fasting is an eating method in which you rotate between eating and fasting for specific amounts of time. The most popular intermittent fasting approaches are doing a hour fast two to four times per week or a fast, where you restrict your eating window to eight hours each day, often between lunch and dinner.

Generally, this makes you eat fewer calories overall without having to consciously think about it. While intermittent fasting has only been shown to be as effective as regular, daily calorie restriction at reducing tummy fat, many people find intermittent fasting to be easier to stick to than traditional weight loss diets , , , It is generally recommended to eat fatty fish once or twice per week.

Fatty fish is very healthy and rich in essential long-chain omega-3 fatty acids and good-quality protein , Protein has been shown to help with weight loss, and studies have suggested that omega-3 fatty acids may also help reduce the accumulation of fat in the liver and abdominal cavity , , , Shop for fish oil supplements online.

The long-chain omega-3 fatty acids from fatty fish may help reduce the accumulation of fat around your waist. Added sugar is linked to most of the common diseases in society today, including heart disease, type 2 diabetes and fatty liver disease , , The intake of added sugar is way too high in most societies, and Americans eat about 15 teaspoons of added sugar daily Studies have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugar-sweetened beverages , , Added sugar is hidden in various foods, so it is very important to read the ingredient lists on foods.

Added sugar has a direct link to increased waist circumference, especially in those who regularly drink sugar-sweetened beverages. Coconut oil contains a unique combination of fatty acids. You've got a big event, a bloated stomach, and just one week to get that belly as flat as you can.

Getting a flat stomach in just a week is an ambitious goal, but if you stick to a strict plan, you can make a difference to your shape. At the week's end, you can use some style and posture tricks to help your stomach appear flatter for the big day, too.

You may be able to get a flatter stomach in a week by making healthy food choices and exercising. Try to limit or avoid foods that are high in carbohydrates, like bread, pasta, cereal, desserts, sugary drinks, and processed snacks.

Lowering your carb intake can trigger your body to start burning more fat for energy. Replace high-carb foods with protein-rich ones, like lean meats, nuts, seeds, and eggs, as well as fruits and vegetables.

To prevent bloating, cut down on salty and spicy foods, dairy, and alcohol. You should also try to exercise for minutes 5 days of the week. Do a combination of aerobic exercise, like running, cycling, and swimming, and strength training, like crunches, push-ups, and squats.

To learn more from our Dietitian co-author, such as portions sizes you should be eating and other drinks to try, keep reading the article! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet? Create an account.

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Method 1. Make water number one. You always need to drink water, but it can be especially important if you're trying to flatten your stomach. When you drink water, you help your body maintain proper fluid balance, stop water retention a major cause of bloated bellies and feel full so you're inclined to eat less overall. Water also breaks down fat for energy and moves nutrients to your muscles to maintain your metabolism.

Add lemon, orange or cucumber slices to your water to give it a little flavor boost; you can also try herbs and flowers such as mint or lemon verbena. Turn to green tea. Among its many benefits, green tea can also lay claim to helping reduce belly fat thanks to antioxidants called catechins that it contains. For extra fat-burning power, sip green tea before a workout. Blend up a smoothie. Smoothies are a great way to stay hydrated and can contribute to a flatter stomach.

When you make a smoothie with watermelon, you have the advantage of an amino acid known as arginine that's found in watermelon. A study in the Journal of Nutrition found that arginine can decrease body fat and increase lean muscle mass. Watermelon smoothie. Chop up two cups of watermelon and put it into a blender. Add 2 cups of ice and blend for 20 seconds or until you get the consistency you like.

This recipe serves two. Pineapple smoothie. Measure 1 cup of skim milk and put it in a blender along with 4 ounces of fresh or canned pineapple chunks. Set the blender to "whip" and blend for 1 minute. Pour into a glass and add 1 tablespoon of cold-pressed organic flaxseed oil. Makes one serving. Add ginger. Ginger helps calm your GI tract and can help reduce bloating. Add some fresh, grated ginger to your green tea or boil some chopped pieces of the root to make ginger tea.

Drink peppermint tea. It's no accident that many restaurants offer diners peppermint candies after their meals--peppermint is a digestive aid.

Brew a peppermint tea or add peppermint leaves to water or green tea. Stay away from alcohol. When it comes to flattening your stomach, alcohol is not your friend. It can also inhibit your body's production of fat-burning hormones.

Avoid carbonated and fermented beverages. These drinks have gas in them, and when you consume them, you end up with gas in your intestinal system, which leads to a swollen and bloated belly. Say "no" to sorbitol. Sorbitol is an artificial sweetener found in some diet sodas. While it adds sweetness without adding calories, the problem is that our bodies have trouble digesting the substance. And it's not just some sodas that contain sorbitol, look for it in yogurts, reduced-calorie foods, chewing gums and hard candies.

Method 2. Go with cardio. Nothing beats aerobic exercise in the battle against belly fat. Activity sessions can broken up throughout the day but should be at least 10 minutes long.