- A flat stomach in a week - is it possible?
- Diet for a flat stomach inweek
- Exercises for a flat stomach in a week
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A flat stomach in a week - is it possible? If you have been struggling with the donut for months, diet and exercise will not get you a flat stomach in 7 days. However, a week is enough time to lose 3-4 centimeters in the waist, although you have to prepare for many sacrifices. Check out tips on how to slim your stomach in 7 days.
A flat stomach in a week ? Admit it sounds unrealistic. Sometimes, however, we need a quick effect, because in a week we have to, for example, stick into a tight dress or tighter pants. Then what? What diet will be appropriate? And what exercises to choose? See our tips.
Contents:
- A flat stomach in a week - is it possible?
- Diet for a flat stomach in a week
- Exercises for a flat stomach in a week
A flat stomach in a week - is it possible?
You have to say it straight:in a week you will not get a flat stomach if you have neglected physical activity for a long time and have been eating poorly .
A person is able to lose a maximum of 2.5 kg within a week. The majority will be water and muscle tissue, not fat.
Getting rid of the big, protruding belly is not a matter of a week, butmonths of hard work . Starting with changing your eating habits permanently, through sticking to strict caloric restrictions, ending with regular physical exertion. During this time, the body must undergo a series of hormonal and metabolic changes that will cause the weight loss to be permanent, not just temporary, quickly destroyed by the yo-yo effect.
A perfectly flat stomach in a week can only be a dream. What's the reality?
In 7 days , thanks todiet and exercise , you can reduce your waist sizeby a few centimeters. However, you have to reckon with the fact that this result is mostly due to water loss, not fat loss, and bowel regulation. Exercise can slightly accelerate the effects of weight loss, but you need to focus on really intense effort.
This may keep your stomach from looking perfect, but it will definitely make it flatter and you'll find you're on your way to permanent weight loss.
Diet for a flat stomach inweek
If you want to slim down your stomach in a week, you have to be very consistent. There is no question of snacking and moments of weakness when you indulge in a sweet snack. Therefore, do not improvise, because without a specific plan, sooner or later you will break.
Please follow these steps:
1. Cut your daily caloric intake by 300 kcal
To do this, calculate your CPM (see the formula for BMR and CPM) and then subtract 300 kcal from this value. The end result is the exact number of calories you will be consuming each day that must not be exceeded.
2. Plan your meals 2-3 days in advance
Thanks to this, you will avoid a situation in which sudden hunger will force you to eat something caloric. Write down ideas for meals you want to eat for breakfast, second breakfast, lunch, afternoon tea and dinner. Do shopping only with a ready list, do not buy anything on the spur of the moment. Prepare dishes for the next day in the evening.
If you don't have time to cook and eat out, ask for the approximate caloric value of your meals. Choose from salad bars, vegan bars, or places serving fresh, home-cooked lunches made from natural ingredients. Ultimately, you can buy a ready-made salad, cream soup or a discounted groats dish.
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Find out more3. Eat 5 meals a day, taking into account your daily caloric limit
Keep equal intervals between successive meals. Try not to snack in the meantime, and if you feel very hungry, eat
- a few nuts (suppress the appetite),
- 2 cubes of dark chocolate,
- chopped vegetables (e.g. carrots, cucumbers),
- kefir, buttermilk, unsweetened natural yoghurt (they are a source of beneficial bacteria cultures that improve the functioning of the intestines).
4. Drink plenty of water - at least 2 liters a day (8-10 glasses)
First, water fills your stomach, so you feel less hungry. Secondly, it helps to get rid of residual toxins and prevents constipation. You can add lemon or fruit wedges to it.
5. If you want a flat stomach in a week, cut down on simple sugars
They are the most responsiblefor accumulating fat around the waist. Simple sugars are: white sugar, all kinds of sweets, white bread, wheat noodles, fruit (do not exclude them from your diet completely), sweet drinks. Replace these products with whole grains, which contain a lot of fiber that accelerates the metabolism. You can afford simple carbohydrates in the form of fruit after training.
6. Choose lean meats
For example chicken, turkey, fish (watch out for salmon, mackerel, tuna - they are greasy). Pork tenderloin is also a good choice (it contains 13% less calories than poultry).
7. Eat lots of vegetables
Both cooked and raw. You can use frozen foods. Avoid legumes (beans, chickpeas, broad beans), which have a bloating effect.
8. Avoid processed foods
Eliminate ready-made meals, fast-food, s alty snacks (crisps, sticks), sausages, pates, canned food, thick sauces, fatty pastries (croissants, garlic baguettes, etc.).
9. Drink herbal teas every day
These can be: fennel (helps to get rid of flatulence), mint, chamomile, cumin (improves bowel function).
Check also: Thyroid abdomen - what does it look like? How do I get rid of it?
10. Limit s alt in your diet
S alt retains water in the body and causes swelling. Your stomach can look bigger with excess s alt.
11. Don't overeat
Eat until you feel a little unsatisfied yet. Thanks to this, you will digest food faster and avoid gas.
- Home remedies for flatulence
- 9 exercises for gas and gas
Try diet recipes for slimming:
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- Fit breakfast quickly - 6 recipes for busy people
- Recipes for a diet dinner up to 500 kcal
- Fit lunch boxes: 7 recipes for a diet lunch to work
- Energy cocktails - cocktail recipes before training, for breakfast, instead of coffee
- Recipes for dietary desserts that you can eat while losing weight
- Slimming cocktails with chili, turmeric, ginger
- Quick diet dinner recipes
Exercises for a flat stomach in a week
In order to lose a few centimeters in the waist in a week, be sure to add exercise to the above diet plan. They should act on the body in such a way as to accelerate the metabolism, and thus the conversion of fat into energy. In this respect, they are unrivaledare intervals.
Interval training for a flat stomach
Interval training increases the metabolic rate, which remains high for up to 24 hours after exercise. Therefore, adipose tissue is burned for many hours after exercise, also when, for example, we rest.
As part of interval training, you can do various exercises, e.g. jogging, cycling, but it's best if you choose abdominal exercises, i.e. different types of crunches. For example, choose any 3 and perform them in the pattern (exercise at a fast pace, go to the next exercise without taking a break):
- Exercise - 30 seconds,
- Exercise - 30 seconds,
- Exercise - 30 seconds.
This is one round. After you have done all of it, rest for 30 seconds. Then make 4 more such rounds (including a 30-second break between them).
Try variants of abdominal exercises:
- Crunches in 12 different ways (oblique, standing, with weights)
- Radiator exercises
- Fat burning - exercises to burn belly fat
- Exercises for a flat stomach and sides
Watch TABATA's intensive training with trainer Ania Dziedzic
Tabata is the most difficult variant of interval training, which guarantees maximum fat burning.
Cardio (aerobic) training for a flat stomach
The abdominal muscles cannot be overtrained, so do the above-mentioned interval training every other day. On other days, exercise aerobically, i.e. with a faster pulse. It is also a good way to burn fat, under two conditions:
- effort must be at least 30 minutes;
- your heart rate during exercise must be around 60-70% of your maximum heart rate (see How to calculate your maximum heart rate? HRmax formula), on average it is around 130 beats per minute.
As part of such training, you can, for example, run, ride a stationary bike, exercise on an elliptical cross trainer, on a stepper, jump rope, make rompers, burpees, swim - there are many possibilities!
Also remember to move as often as possible. Give up the car for a week, instead of using the elevator, climb stairs, walk, go to the swimming pool. Each type of exercise contributes to an increase in the metabolic rate and allows you to notice the effects of exercise faster.
Worth knowingWhat results can you expect after a week?
By following the diet and exercise tips above, you'll get a flatter stomach in a week - though you need to be prepared for the results won't be spectacular. However, nothing stands stillpreventing you from continuing the given scheme of action for the next few weeks. After a month, you will definitely notice a marked change in the appearance of your belly area - chances are even after 4 weeks it will really become flat.