It can be a battle to flat your belly in just a few days.
In addition to feeling bloated and discouraged due to overweight, excess visceral fat can be a risk factor for several health conditions (1.) such as
- Heart disease,
- Insulin resistance and type 2 diabetes,
- Alzheimer’s disease,
- Sleep apnea,
- Premature death from an unspecified cause.
Luckily, special Flat Belly strategies are effective at lessening your mid-waist size.
However, the flat stomach requires dedication and effort. If you are serious about having a flat belly, this website is just what you need.
Here is a brief overview of the best science-backed approaches to help you get rid of visceral fat and make your dream of a flat stomach come true.
How Can You Get Your Stomach Flat Fast
- How Can You Get Your Stomach Flat Fast
- Determine Your Weight Loss Goal
- 4 Healthy Ways To Slim Your Belly Fast And Safely
- Losing Retained Water Weight
- Reducing Bloating & Other GI Problems
- Use Diet to Cleanse Your Colon Naturally
- Breaking The Eating Pattern
- Have a SMART Meal Plan
- Exercise Away Belly Fat
- Pills & Supplements To Lose Belly Fat Fast
- Why Am I Not Getting a Flat Stomach?
Your weight and body shape is mostly determined by what you eat with, how you burn the energy, and overall physical activity. If you overeat junk food and do not exercise at all, you’re likely to carry on extra pounds — including harmful belly fat.
Once you decide to lose weight and therefore, belly fat, you should consider several factors:
- your genetics,
- your age,
- your muscle condition,
- the rate at which your body uses calories,
- your habits and lifestyle.
All these factors may contribute to how fast you gain/lose extra weight and where you store excess fat. People in their 50s need fewer calories to maintain a healthy weight than they do when they are thirty.
Loss of muscle mass and slower metabolism also contribute the way your body responds to the diet plan and exercise strategies.
However, scientists agree only balancing nutrition with your daily physical activity can help prevent gaining weight, despite your genetics or age.
Determine Your Weight Loss Goal
Measure your belly size and decide how much inches you need to lose to be happy with your mid waist.
Stand up, relax, and place a tape measure around your belly just above a hipbone.
For men, your waist should be less than 40 inches (102 centimeters), and less than 35 inches for women. If it’s larger than that, it indicates a concentration of visceral fat and a higher risk of health issues.
The first week of your Flat Belly process can be the most challenging part.
Detox Diet Plan To Get a Flat Belly in 3 Days includes:
- losing the water weight,
- reducing bloating,
- cleansing the colon system,
- and breaking the eating pattern.
Following these steps, you might lose up to 7-10lbs in 3-5 days. People with a BMI of more than 30 might lose up to 20 pounds.
4 Healthy Ways To Slim Your Belly Fast And Safely
Losing Retained Water Weight
Your body is always balancing the amount of fluids need to support inner chemical processes and enzyme systems, so if you’re dehydrated your body retains more water to prevent water levels dropping too low (2.)
Lack of water in your body can, on the contrary, lead to water accumulation. So, make sure you drink enough water every day.
As ever, finding an optimal amount is crucial. If you drink too much, you may put extra stress to your kidneys and liver, therefore, cause bloating.
Drink when you’re thirsty or feel hungry. In hot environments, when exercising or during intense brain activities, you should drink a little more.
Lemon Ginger Water
It takes less than one minute to prepare Detox Water for a flat belly. One of the best detox drinks is Lemon Ginger Water. Mix chopped ginger with the juice of a lemon and drink the first thing in the morning and during the day.
You can also add cucumbers and mint to make Sassy water at home. Sassy water is spiced up water suggested by Prevention magazine. It’s inventor Cynthia Sass recommends this recipe in her book “Flat Belly Diet.”
Cynthia Sass’ Sassy Water
2L or 8 1/2 cups of water
1 medium lemon, sliced thinly
1 spoon of fresh ginger, peeled and grated
1 medium cucumber, sliced thinly
10-12 fresh spearmint leaves
You can use any citrus fruit (lime, grapefruit, orange) if you don’t have or like lemon or cucumber. Cucumber is used in this recipe to lessen the acidity and fight gut inflammation.
Reducing Bloating & Other GI Problems
Nowadays, we consume more substances and chemicals that our body can break down and get rid of—leading to toxins accumulation and potentially harmful effects on the body.
Toxins that accumulate in your gut and colon system can cause such symptoms like
Abdominal pain and bloating
Bad breath or a white/yellowish coating on your tongue
Red and Itchy skin
Anxiety or depression
If you have experienced three or more of these intoxication signs over the past month, it’s likely that you have a congested liver, and you would highly benefit from a detox.
Fasting for 24 hours once a week can be also beneficial for your health and help you kickstart your weight loss process. It’s the easiest way to lose up to 3-5 pounds in just a day and help your liver and kidney do their job efficiently.
Fasting entirely for a day or two once a week, also known as the Eat-Stop-Eat diet, requires not eating any food for 24 hours at a time.
It can be challenging, and quite risky, so many people prefer to have teas and other detox drinks on a 24-hour Detox Diet to be on a safe side.
24-Hour Detox Diet includes super simple smoothies and/or detox teas. Liquid food and enough water help flush bad gut bacteria to reduce bloating, stimulate digestion, and save energy for your daily activities.
Editor’s Resource: Best Flat Belly Diets that Work
Detox Teas are herbal teas blended with some extra ingredients that cleanse your body, reduces bloating, and safely flatten your belly.
The mild diuretic effect of detox teas helps get rid of excess water weight releasing harmful toxins and making your kidneys and liver work more efficiently.
Detox Teas are also one of the most effective ways to
- flush retained water off,
- increase immune function and metabolism,
- reduce cravings,
- and boosts energy levels.
Editor’s Resource: 25 Ways To Get Rid Of Bloating Fast
Use Diet to Cleanse Your Colon Naturally
If you need to get a slimmer belly overnight, try natural colon cleansing with healthy detoxifying diet.
First of all, avoid foods that cause gut inflammation, do not absorb, and prevent soothe detoxification.
The worst foods for flat belly are processed junk foods. These foods are typically loaded with trans fats, added sugar, and refined wheat. You should obviously skip:
soda drinks and fruit juices,
alcohol, especially beer,
Now you may wonder What to Eat For a Flat Belly.
Best foods that help improve digestion, promote gut health, and fight visceral belly fat include:
- Onions and Leeks,
- Leafy Greens,
- Matcha Tea
However, research shows that not only simple sugars and processed foods can contribute to chronic GI diseases, including obesity but also some healthy foods can become the cause of digestion problems and intoxication.
Food sensitivities can provoke bloating, excess gas, increase toxicity by lower gut absorption, and buildup in the colon system.
Dairy, gluten, soy, and corn are among the well-known food sensitivities. These food components affect the general population, particularly GI motility, hormones of stress, and gut bacteria.
When considering detox program, try excluding these foods from your daily meal plan.
The Low FODMAP Diet
Some people are more than others sensitive to certain foods. FODMAPs is a group of fermentable carbs that trigger digestive symptoms like gas, bloating, and severe stomach pain.
FODMAPs stands for fermentable carbs such as
A wide range of foods contain one or several these carbs in varying amounts. The main sources of FODMAPs include:
- Fruits (Apples, cherries, pears, plums, dried fruit, fruit juices, etc.)
- Vegetables (Asparagus, avocado, broccoli, sprouts, garlic, peas, etc.)
- Legumes (Soybeans, kidney beans, lentils, chickpeas, etc.)
- Sweeteners (Fructose, corn syrup, honey, isomalt, xylitol, etc.)
- Lactose-Containing Foods (Milk, ice-cream, soft cheese, etc.)
- Grains (wheat, rye, cookies, bread, etc.)
There is scientific evidence for the benefits of the low-FODMAP diet for 70% of adults with IBS. The First Line dietary recommendation in IBS is trialing the following strategies as a first step:
- Restrict alcohol and higher caffeine intake.
- Avoid spicy food, including onion and garlic.
- Control fat intake.
- Drink enough of water.
- Eat smaller servings, chew your food well, and restrict meal before bed.
- Replace milk and dairy products with low lactose alternatives.
- Avoid wheat and rye bread.
We have created a low-FODMAP shopping list for you to save or print out, so you know which products to buy or avoid in the grocery store.
Breaking The Eating Pattern
Just drinking enough water, being mindful about what you eat, and limiting calories intake for 3-5 days can help shrink your stomach and boost your energy levels. It is an encouraging moment to incorporate new eating habits into your life gradually.
Start with small changes in your lifestyle and trim your belly as well as improve your health. Some recommendations from the experts:
Have a SMART Meal Plan
Habits are automatic, and these learned behaviors are stronger than new patterns you are going to incorporate into your life. It is easy to fall back on the old ways during times of stress, boredom, fatigue, or social pressure.
Know precisely what you are going to cook and eat during this week; when you are going to go to the gym; how you will respond to stress or invitation for a pizza.
Know your weaknesses, practice stress management, and be more aware of what you’re eating and feeling before and after a meal.
M – Measurable
We make more than 200 choices every day when it comes to food. And most of us don’t have the opportunity to think over each one of them. So make it easy for you to determine what to eat, what to drink, and how much.
21 Day Fix Diet offers specific containers to measure your portions. Each cup is for vegetables, fruits, protein, carbs, fats, seeds, and dressings. All you should do is determine how many cups you should have each day and control your portion size of each meal.
A – Achievable
On the long term, aim for losing 2-4 pounds (1-2 kilogram) a week. Traditionally, experts recommend regular physical activity and lower calorie intake.
Usually, a calorie deficit of 500-1,000 kcal helps lose 2 lbs a week, depending on your initial weight.
Depending on your health conditions, losing 5% of your current weight in 7-10 days may be a realistic goal.
It is important to set both outcome and process goals. For example,
“Drinking a glass of water every morning.”
“Walking for 30 minutes every day.”
“Relaxing for 15 minutes before sleep.”
Process goals are the key to changing your habits and successful weight loss.
R – Resourced
However, an attainable goal means you have enough time and other resources to reach it.
For example, if you do not have time to prepare breakfast in the morning, then it wouldn’t be an achievable goal. If your work schedule doesn’t let you spend an hour at the gym daily, then it wouldn’t be an attainable goal.
However, two trips to the gym during the week and two trips on the weekend might be achievable. Also, preparing healthy snacks in the evening can support your healthy dieting the next day.
T – Tasty
Keep in mind, your Flat Belly diet can be and should be tasty. Otherwise, it will be impossible to follow consistently.
To keep your metabolism up and running, start each day with a nutritious breakfast. Make your mornings a bit easier with quick breakfast choices like smoothies from fruits, vegetable, and berries.
Strawberries, blueberries, almonds, pistachios, cherries, mangoes can be healthy substitute alternatives to junk foods and sweets. Delicious smoothies are a great source of all the necessary nutrients that also burn fat and reduce bloating instantly.
If you do not consider juices and smoothies as an actual meal, soup is a great way to reduce food cravings and make it comfortable enough to stick with your diet plan.
Eating soup for dinner for a couple of days helps to cleanse the system and lose 5 – 10 pounds naturally and without much effort.
Choose our favorite Classic Creamy Tomato Basil Soup
Somewhat surprisingly, cocoa can be called a “super fruit,” because it contains as many antioxidants as in blueberries and acai berries.
In fact, dark chocolate is a delicious source of antioxidants which may lower blood pressure and keep arteries healthy, therefore, reducing the risk of heart disease (6.).
Dark chocolate with a minimum of 70% cocoa can be part of a Ketogenic diet and Flat Belly diet.
New research finding published in the International Journal of Obesity has shown that the substance in grapes, berries, and red wine, called resveratrol, can burn excess visceral fat.
This discovery suggests that red wines such as merlot or cabinet sauvignon may help fight metabolic dysfunction and obesity.
Read our French Wine for a Flat Belly Review – Full Review to consider all the factors concerning red wine diet.
Exercise Away Belly Fat
The diet and exercise are two complementing options to reduce abdominal fat and introduce long-lasting, sustainable lifestyle routines.
In 2014 Harvard research group suggested that men with big bellies should lift weights just 20 minutes a day to lose weight and get rid of flab belly.
The secret is consistency. Moderate exercise or yoga three times a week can burn more fat from the belly than intensive workout once in a while.
Pills & Supplements To Lose Belly Fat Fast
There are pills and supplements available at health food stores, at drug stores and online websites. These diet products promise to reduce belly fat and overall body weight. However, only a few fat-burning pills demonstrate medically proven results in losing weight and burning visceral fat.
Some supplements usually are not associated with fat burners in cases of high abdomen fat. However, research shows that these supplements interact with other various chemicals in your body and lessen specifically visceral fat.
The Most Popular Supplements
Green Tea Extract
Green tea extract is a supplement that is rich in catechins and caffeine that boost metabolism, burn calories, reduce inflammation, and oxidative stress.
Green tea extract is available in a wide selection of liquid extract, powder, and capsule forms. You can just dilute the liquid extract in water or mix the powder into smoothies. The recommended dose is 250–500mg a day.
You should not expect magic, but in complex with healthy food, proper sleep, and regular exercise always help.
Fish oil is widely recognized for potent anti-inflammatory and health-promoting properties.
Fish oil interacts with hormone Adiponectin that acts as a protective and safe endocrine factor to prevent conditions related to obesity. Lack of Adiponectin leads to higher inflammation levels. Fish oil increases Adiponectin and helps fighting abdominal obesity.
Try high-quality fish oil to target visceral fat, oxidative stress, and obesity-related diseases on the molecular level.
There are two types of fiber – soluble and insoluble. Insoluble fiber doesn’t mix with water, thus, helps with constipation bulking stool. Soluble Fiber in contrary mixes with water and forms gel-like substance that helps suppress appetite and reduce your overall calorie intake.
Consuming more soluble fiber can not only prevent belly fat gain but also feed the good gut bacteria and improve intestinal bloating. This is likely to result in another inch off your mid waist.
Plant-based foods like flaxseeds, sweet potatoes, and oranges are high in soluble fiber. The US Department of Agriculture recommends consuming 30–38g of fiber per day for men and 21–25g per day for women.
Supplements That Burn Visceral Belly Fat
Do you desperately need to lose a few extra pounds? Most people would like to lose any fat they can, however, many target particularly visceral belly fat that accumulates around the waist and is exceptionally harmful to your health.
Belly fat increases your risk for many health diseases such as metabolic syndrome, diabetes, heart disease, and high blood pressure. Visceral fat lies deep around your abdominal organs and releases fatty acids that affect liver and hormonal system function.
If you already know why you have body accumulated belly fat and you are ready to eliminate those factors as well, there are a few supplements that naturally speed up fat burning and prevent fat from forming in the problem areas.
Why Am I Not Getting a Flat Stomach?
You may wish for flat abs as you see in the fitness magazines. However, women come in all body shapes, we simply don’t look alike. The model tummy shape is simply not meant for everybody – nor should it be.
That said, if belly fat is making you unhappy, introduce some practical changes in your lifestyle to lose weight all over, shrinking your belly flab as well.
Get at least 8 hours of sleep each night, as exhaustion and stress lead to overeating and a slower metabolism.
Move the focus off of food – enjoy activities, outdoor sports, and people.
Consult with your doctor about your belly fat concerns. Excess abdomen fat and rapid weight gain might be the signs of more severe health disorders such as increased insulin production, diabetes, and thyroid disorders.
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