Is there anyone who is happy and content with their bulging tummy? We don’t think there is some person who likes fat belly as it affects physical presence and invites a lot of chronic health diseases. Many people want their tummy to be flat but they just don’t get enough time to focus on their fitness and tone the body. This is certainly a long-term commitment for results to sustain but you can flatten your tummy in just a week! If you have any important event lined up where you want to flaunt your toned stomach, try this 7-day plan for flat tummy. Just follow some simple steps and you would see positive results within days.
Step 1: Circuit Training
Obviously, nothing is going to help you build a body other than regular exercise. In order to achieve results faster, you need to do something that impacts your core right after the first day. Thus, the first step towards flattening the belly is doing circuit training. This is a hardcore exercise regime that will help you to build muscle and burn fat, both at the same time.
- To get a flat tummy in 7 days, you need to do this at least thrice a week.
- Indulge yourself in full body exercises such as lunges, push-ups, and pull-ups, for one set of 15 repetitions.
- If you want to burn around 500 to 600 calories per workout, then you will have to follow every exercise with one minute of jumping rope or jogging or even brisk walking would help. In a nutshell, you need to tire yourself physically.
Step 2: Exercises for abdominal muscles
To lose belly fat in 7 days, you need to focus on working on your abdominal muscles minimum thrice a week. You must try crunches and leg raise for three sets of 20 repetitions. Along with these, do planks by holding your body in a push-up position on your elbows for at least 30 to 60 seconds for four sets.
This can be difficult to people who are new to exercising as they may find it hard to practice these. Also, those who have a fat stomach won’t get completely flat belly in 7 days. However, there would be significant change that can get only bigger if they sustain the routine.
Step 3: Reduce salt intake
Minimize water retention in your body by reducing your sodium intake. This can cause bloating that makes your tummy look fat whereas it is actually flat. Apart from this, eating too much salt can also result in elevated blood pressure, dehydration, weight gain and more health complication. Therefore, to lose weight and reduce waist, avoid taking salt as much as you can. Try adding flavours to your food with other herbs and spices to satiate the salty craving without actually consuming salt.
Step 4: Balanced Diet
Let’s focus on the diet now. Yes, you need to keep an extra eye on what you eat to lose considerable amount of weight to flatten your tummy. Take special care of the kind of food you eat during the 7 days flat tummy process as this is very important to bring change in the way you look.
- Consume natural foods like green vegetables, fruits, chicken, whole grain bread, fish and low-fat dairy.
- Keep yourself away from processed foods that are full of sugar or salt.
- Have sugar-free smoothies as post-workout drink to re-energize yourself
- Keep drinking water throughout the day to combat hunger
- Consume spiced teas or herbal teas to suppress hunger
Step 5: Don’t take stress
If you want to get a flat tummy in 7 days then avoid feeling stressed and anxious. These are the biggest foes of a flat belly as these promote over-production of a certain hormone called cortisol that encourages weight gain, especially in the belly area. So, try to maintain a calm and positive attitude.
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All images credits- freepik
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