How To Get A Flatter Stomach In 3 Weeks
Believe it or not, having a tiny waist and getting a flatter stomach in 3 weeks is possible. Achieving and maintaining your desired waist size requires a commitment to a healthy lifestyle. Focusing just on your waist is not the way to a smaller waist. This is a typical mistake: working only on the stomach. To lose belly fat you need to work on your entire body so we can burn fat, which will in turn help mold our figure. Getting a flatter stomach in 3 weeks will also lead to other advantages such as a reduction in the risk of heart disease, stroke, high blood pressure and diabetes.
Increase your caloric expenditure through exercise and decrease your daily caloric intake by 500-1,000 calories. There are 3,500 calories in one kilo of fat. To lose 4-6 kilos in three weeks, you will have to lose 1-2 kilos each week. It is very important to lose weight gradually, since rapid weight loss is bad for your health. To do so, we invite you to take a look at our article List of foods that burn belly fat.
Establish healthy eating habits that you enjoy. It is very important that you can maintain these habits even after reaching your goal. For this reason you should look for activities that do not require much effort. It won't do you much good to exercise for 3 weeks, only to abandon your routine later because you are not able to or do not have the desire to follow through with it. Regular exercise is essential. Take a look at the best exercises to burn belly fat for more.
Avoid fats, sugar and processed foods. Read food labels to compare the nutritional information. Always choose low calorie and low fat products because they are rich in nutrients. Eat fruits and vegetables for vitamins, minerals and fibre. Choose complex carbohydrates rather than simple carbohydrates. Foods such as oatmeal, whole wheat bread and brown rice do not contribute to the production of insulin in your body, unlike foods containing simple carbohydrates. Eat unsaturated fats such as olive oil and canola oil instead of saturated fats, which raise your cholesterol.
Perform 45 minutes of cardio at least three days per week, every week. Incorporate high intensity intervals into your cardiovascular exercise -- this burns more calories than the same exercise with low intensity. Run for three minutes and sprint for one minute. Increase the duration of your cardio workout.
Do a combination of abdominal exercises three non-consecutive days each week. These exercises tone the muscles underneath the fat. You also should do crunches and plank exercises. Lie on your back with your knees bent and feet on the floor. Put your hands by your head. Inhale and lift your upper body until your shoulders are off the floor. Exhale and lower your upper body back to the floor. Do this exercise whenever you can: while watching TV on the couch, before going to sleep, etc. Do 15 reps three or four times every day to get a flatter stomach in 2 or 3 weeks.
Moreover, we advise you to combine abs with the following exercises for a flat stomach.
Flex your stomach while breathing normally. Release. Do three sets of this exercise. Flex your stomach for 20 seconds during the first week, 40 seconds during the second week and 60 seconds during the third week.
Managing stress in your life. High stress levels increase the production of cortisol in your body. Cortisol is a stress hormone related to food cravings, obesity and weight gain, especially in the abdomen. Practice meditation to stay calm and get at least seven hours of sleep each night.
Drink at least eight glasses of water a day. Water helps with metabolism and regulates the digestive system. It also helps to prevent water retention, bloating and excess sodium in the body.
Exercise for 45 minutes three days a week. Exercise to build and maintain muscle tissue throughout your body. This will help to burn fat, including belly fat. Train your arms, legs, back, chest, shoulders and stomach.
One way to reduce your tummy size is to incorporate exercise into your daily life, for example during playtime with your children, by walking around when shopping...
... always taking the stairs, etc. Making these small changes will help you achieve a flatter stomach without even realising it.
In recent years some drugstore products have been released that work quite well. One example is Somatoline, which can help burn belly fat faster. Somatoline does not work on its own; however, when combined with all of the advice included in this article, it enhances fat burning in the stomach area.
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- Consult your doctor before starting a new diet or exercise regime.