How to Flatten Stomach in a Week

How to Flatten Stomach in a Week - Belly fat can be a big problem for you. However, only need one week to make the stomach to be flat. You can do it with the guidance that we provide here. You must be happy and may want to keep these instructions after a week had passed.

Method 1 of 4: Eat to Flatten Stomach 

1. Eat more often. Instead of eating three times a day with a large portion of the stomach that can meet and interfere with the digestive system, eat the main meals or snacks in small portions but frequently. Eat every two to three hours. This method requires little space in the stomach, does not make a stretchy belly, keeping the body's metabolism, and makes you feel full.


2. Reduce your intake of high-fiber foods. Many high-fiber foods such as broccoli, cabbage brussels sprouts, cauliflower or produce gas and the stomach fat. Eliminate these foods from your diet during the week. When a week passed, the consumption of these foods back gradually one by one. You may be aware there are some foods that upset the stomach. You can adjust your diet to get fiber and keep the stomach in order to remain flat. 
• Overcome foods that produce gas by taking Beano (brand supplements to reduce the gas in the digestive tract). This supplement contains enzymes that can help decipher the complex sugars in the beans and vegetables jjenis cruciferous vegetables (vegetables including family Brassicaceae or Cruciferae such as cauliflower, cabbage, broccoli, and bok choy), making them easier to digest.


3. Adjust servings of fruits and vegetables. Vegetables and raw fruits is a good choice for health, but it can cause stomach stretched. So the best move is to eat it in smaller portions for the whole day.


4. Check for lactose intolerance. If dairy products cause gas unpleasant and makes the stomach so fat, you may have difficulty digesting lactose, the sugar that is in dairy products. Try to eat foods low in lactose such as yogurt. Occasional consumption of dairy products, but in small quantities, and eat a meal together with others. You can also buy lactose-free products or consume products to help digestion such as Lactaid (lactose-free milk product brand) to help break down the lactose in the digestive tract.


5. Choose a potassium-rich foods. Foods rich in potassium is like avocado, mini bananas, papaya, mango, cantaloupe, and nonfat yogurt (made without artificial sweeteners). Potassium is a natural diuretic substance, so that will help reduce water savings and reduce abdominal fat. 

Method 2 from 4: Drink to Flatten Stomach 

1. Make the water as the number one choice. You always need to drink water, but the water can be very important if you're trying to flatten the stomach. When drinking water, you help the body maintain proper fluid balance, stop the water storage (the main cause of abdominal fat) and makes you feel full so tend to eat less. Water also outlines fat for energy and put nutrition in the muscles to maintain the body's metabolism. 
• Add slices of lemon, sweet orange, or cucumber into the water to add a little flavor. You can also use the leaves and flowers such as mint or lemon verbena.
• Switch to green tea. Among its many benefits, green tea is also claimed to help reduce belly fat and because there are antioxidants called catechins in green tea. To get the power of extra fat burners, drink green tea before exercise.


2. Make smoothies. Smoothies are a great way to keep you hydrated and can help make the stomach more flat. When you make a smoothie of watermelon, you benefit gained an amino acid called arginine that is in watermelon. A study in the Journal of Nutrition found that arginine can decrease body fat and increase lean muscle mass which is light. The smoothies are made ​​from pineapple will benefit bromelain, an enzyme found in pineapple that helps break down protein, facilitates digestion, and shrink stomach.  
• Smoothie watermelon. Cut the melon into two cups and put in a blender. Add ¼ cup fat-free milk and destroy about 15 seconds or until smooth. Add 2 cups of ice and crushed for 20 seconds or until you get the consistency you want. This recipe can be served for two people.
• Smoothie pineapple. Take 1 cup of skim milk and put in a blender with 4 ounces of fresh or canned pineapple chunks. Set the blender to "whi p" and break for 1 minute. Pour into a glass and add 1 tablespoon of oil flaxseed organic. Serve for one person.


3. Add ginger. Ginger helps soothe the digestive tract and reduce abdominal fat. Add fresh grated ginger into pieces boil green tea or ginger to make ginger tea.


4. Drink tea peppermint. It is no accident that many restaurants offer candy peppermint to guests after a meal. Peppermint helps digestion. Tea brewed peppermint or add the leaves of peppermint into the water or green tea.


5. Avoid alcohol. If you want to flatten the stomach, alcohol is not a good choice. Alcohol makes the body store more fat than diet and burn fat less than 36 percent than normal conditions. Alcohol also inhibits the production of fat-burning hormones. br
6. Avoid carbonated beverages and fermentation. These drinks contain a gas and when you eat, then the gas will enter into the intestinal tract. As a result, the stomach becomes bloated and fat.


7. Say "no" to sorbitol. Sorbitol is an artificial sweetener that is commonly found in soft drinks. Sorbitol add sweetness without adding calories, but the problem is our bodies become difficult to digest. Not just a few types of soda drinks that contain sorbitol, a sweetener but is also found in yogurt, low-calorie foods, chewing gum, and candy is.

Method 3 of 4: Exercise to Flatten Stomach

1. Perform cardio exercise. Nothing can match aerobics to lose belly fat. A study conducted by Duke University found that aerobics is the most effective way to burn belly fat. Aerobics burns more calories than 67 percent instead of weight training or a combination of cardio exercises and weight training.
• United States Department of Health and Human Services recommends that healthy adults should perform proper aerobic activity (such as walking or swimming) at least 150 minutes a week, or 75 minutes a week to perform strenuous aerobic activity (such as running) for a week. Aerobic activity can be divided into several parts in one day, but it should be for a minimum duration of 10 minutes. If you want to lose weight, you have to increase the intensity, duration, or a combination of both.


2. Do exercises crunch (workout for the abdominal muscles). There was no agreement among the fitness coach if the crunch is the best way to flatten the stomach, but there is no doubting the fact that this exercise can strengthen your abdominal muscles front and side. 
• Pelvic Tilt Crunch (exercise leaned pelvis). Backs and head rests on the stability ball (special ball for a lean time of exercise). Both feet are on the floor. Hold a barbell or medicine ball (special ball for exercise) weighing 2 to 4.5 kilograms in the hand in the direction of the chest. Tighten your stomach and do crunches until the shoulder away from the ball. Then use both hands to steer the barbell or medicine ball toward the ceiling. Perform this movement into three parts. Each part consists of 12-15 repetitions of movement and pause of about 30 seconds in between each section. 
• Arms Over Straight-Leg Crunch (exercise to lift the arms and legs perpendicular). Take a pair of barbells weighing 4.5-5 kilograms and lie down with arms at the back, legs straightened and lifted at an angle of 45 degrees. Move the arm to the chest and lift the shoulder while lifting leg up perpendicular to the floor. Return to the starting position, but the legs do not touch the floor. Perform this movement into three parts. Each section consists of 15 repetitions motion with pauses for 30 seconds in between each section.


3. Exercise for the midsection. The middle part of the body is formed from the abdominal muscles along with the muscles of the lower back, the bottom of the pelvis, and hips. Altogether more than 15 muscles. To get a very flat stomach, you need to do exercises that are targeted to all these muscles.
• Side Plank (exercise restrain the body by hand with a sideways position). Lie on your left side with your elbows are under your shoulders and legs pressed together. Place your right hand on the left shoulder or in the right hip. Tighten your stomach and lift your hips off the floor until the forearms and legs balanced so your body forms a diagonal line. Hold for 30-45 seconds. Repeat on the opposite side. 
• If you can not resist the movement for 30-45 seconds, hold it as you can and do continue.
• Push-ups walkout (Exercise push-ups as you go along). Perform the position of push-ups and place hands within 5 cm from the shoulder. Legs remain in place, then walk by hand as far as possible, and then back again. Repeat 10-12 times. 
• For a movement that is more challenging, you can lift one foot before walking forward and backward by hand. 
• Rope climbing (climbing rope). Sit with legs open and the feet form the letter V. Point your toes forward. Pull the muscles of the body and lean central spine forming the letter C. Raise one arm and move like a climbing rope, then turn slightly to replace it with the other arm. Do as much as 20 movements for each arm.

Method 4 from 4: Creating the Illusion of Flat Stomach 

1. Improve your posture. Stand more upright can make you look slimmer 2 kilograms, so why not do it? Stand with the position where the pelvic bone in a relaxed state, the waist line butt leaning forward and leaning back in the back (not under) your. Align the ribs with the stomach. Position the shoulder towards the back slowly. Focus head parallel to the spine and stick out the back of the neck, imagine a rope tied around the neck or imagined while slowly releasing the crown of the head.


2. Choose clothes that make the stomach look flat. There are many ways that your clothes can be used to make the stomach look flat. By choosing the fabrics and the right style, you can create the illusion of a smaller stomach. 
• Choose clothing with body camouflage material such as cotton, silk, or rayon mix, and a mix of thin wool. Avoid fabric attached to the body such as lycra and knit thick. Both of these clothing materials tend to accentuate the parts of the body. 
• Divert eyes. Look for clothing that can switch the view of the central part of the body. For example, employers who have detail around the neckline or wrinkles in the middle to make the eyes focus on other things besides the abdomen. Wrap the top and wrap dress (tops and dresses that have the shape of the folds in the front) is also a good choice as long as it is not made ​​of material attached to the body.
• Add a belt. Use a wide belt with a dark color to tighten the waist, hips and chest separating, and created the waist line. 
• Play with patterns. Geometric patterns and flowers can be a great way to disguise a little belly, but you have to experiment a little with the size of the pattern. Make sure the pattern that matches the size of your body. 
• Customize the color that suits you. Yes, black is the color most slender, but this is not the only option. Celebrity stylist Philip Bloch recommend purple, dark blue, dark red, purple eggplant, dark gray, and dark green to make it look slim. You can also use a monochromatic theme and dress with matching color from top to bottom. This is another way to look tall and slim.


3. Use shapewear (body shaper underwear). Shapewear can provide a more fashionable body shape as you want. There are various models of shapewear but tight high waisted shorts might be best to make the stomach (also the hips and thighs) look slimmer. Choose the model, mild, moderate, or strict that could give the appearance that you want without making you feel uncomfortable or painful. 

Tips

• Do not eat in a hurry. Eat slowly to make the digestive system to function properly. In addition, you can enjoy the delights of the food. 
• Drink water before and after meals. Water can satisfy your stomach and leave little room for food.
• The harder you try, the better and faster results.
• Try to move more actively. For starters, you can use the stairs instead of the elevator!
• These methods certainly not easy to do. If it was easy, everyone would be doing it. Whatever the reason, do not give up. 
• After eating, wait at least two hours before you sleep for the body to digest food. 
• Do breakfast! Breakfast can increase metabolism!
• Do not worry if you have not seen the results. In the end, the result will be seen. 
• Some smart choices : 
• Choose foods that still have bark (whole grains or whole wheat). 
• All vegetables are good for you. If you choose lettuce, the darker the color, the better for you. Some vegetables such as peas and corn also contain carbohydrates.
• Nuts are better than potato chips. Both have a lot of fat, but the nuts have a healthier fats.
• The fruit is better than fruit juice. As mentioned earlier, the fruit juice may contain added sugar, while the fruit keep the digestive system running smoothly.
• When deciding what to consume milk, try 1% fat milk or skim milk. 
• Do not let insecurity hinder you. Flat stomach not just be an amazing physical characteristics, but also help maintain good health.
• Do not give up. A positive result is in your hands.
• Instead of eating three times a day with a large portion, it is better to eat 6 times a day in small portions.
• All the better to eat fruits, except bananas. Bananas make the body more slowly digested carbohydrates from normal circumstances.
• When And doing cardio workout by walking, make sure you keep your back to an upright position and tighten the stomach, because it is useful for the long-term effects. 
• Chewing gum is a good thing. In addition to stop smoking, can also be useful when the mouth wants to eat, but the stomach is full. Do not chew gum more than an hour because you get sick jaw.
• Run a minute rather than the old. When you exercise, your metabolism works faster than usual, even after exercising. When you run for half an hour, then the metabolism work longer than if you run a km.
• Keep trying, whatever the sacrifice. Do not be discouraged, you certainly can.
• Do exercise before work. That is, you have time to relax and this is used as a routine activity.
• There was no pill that can be taken, there is no cure or specific measures that could deliver the desired results. Results are entitled to get controlled by your own. You are the only person who can make a difference.
• Needless to weigh the body every day. Once a week is enough. 
• See the instructions of your Body Mass Index. If your body has a healthy weight, do not force it to be skinny like a model.
• Exercise with friends! You must be highly motivated.