How to Get a Flat Stomach in 7 Days: Exercises, Diet Tips, & More发表时间:2024-12-05 16:30 Getting a flat stomach in just a week is an ambitious goal, but if you commit to a diet and exercise routine, you can see a difference after just 7 days. Keep reading to learn the best exercises, foods, and drinks to incorporate into your routine for a flatter stomach fast. Things You Should Know
Method1ExerciseDo crunches to strengthen your abdominal muscles. There may never be agreement among trainers as to whether or not crunches are the best way to flatten your abs, but there's no disputing the fact that they work the muscles on the front and side of your abdomen.Check out some crunch variations below, and incorporate them into your exercise routine.
Work your core to strengthen your abs. Your core is made up of your abdominal muscles plus the muscles of your lower back, pelvic floor and hips more than 15 muscles in all. To work toward a flat stomach, do core exercises that target all of these muscles.
Practice cardio throughout the week. Nothing beats aerobic exercise in the battle against belly fat. A study by Duke University found that aerobic exercise was the most effective way to burn deep, visceral belly fat and that aerobic workouts burn 67% more calories than resistance training or a regimen that combines cardio and resistance.
Method2DietEat small meals every 2 to 3 hours. Instead of 3 large meals that can fill your belly and tax your digestive system, eat small, frequent meals or snacks. Eat your meals about 2 to 3 hours apart; they'll take up less space in your stomach, cause less expansion, keep your metabolism up and keep you feeling full.
Eat highfiber foods to feel full longer. Many high fiber foods, such as broccoli, beans, Brussels sprouts, and cauliflower will fill your stomach and keep you feeling full. Try to incorporate 25 to 38 grams of fiber into your diet every day for healthy, balanced meals.
Eat small portions of fruits and vegetables throughout the day. While raw vegetables and fruits are great choices for overall health, they cause your stomach to stretch, so it's best to eat them in 80 gram (1/3 cup) portions spread throughout the day. Or, stick to cooked vegetables to reduce bloating.
Test for lactose intolerance if dairy makes you bloat. If dairy products cause uncomfortable gas and bloating, you may have difficulty digesting lactose, the sugar found in dairy.Try eating low lactose foods such as yogurt, consume only small amounts of milk products at one time, and eat milk products with other foods. Or, buy lactose free products or take a digestive aid like Lactaid to help break down the lactose in your digestive tract.
Choose potassiumrich foods to reduce bloating. Eat high potassium foods including avocado, mini bananas, papaya, mango, cantaloupe and nonfat yogurt (made without artificial sweeteners). Potassium is a natural diuretic, so it will help reduce water retention and puffiness.
Limit the amount of refined carbs you eat. Following a low carb diet can help you lose weight, especially in the short term. Focus on eating lean protein (like turkey, chicken, and fish) and starchy vegetables. Try to avoid refined carbs, like white bread, pizza dough, pastries, and most breakfast cereals.
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