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How to Get a Flat Stomach in a Week

Four Methods:Eating to Flatten Your StomachDrinking to Flatten Your StomachExercising to Flatten Your StomachCreating the Illusion of a Flat Stomach
You've got a big event, a bloated stomach and just one week to get that belly as flat as you can. You can do it with the tips we give you here. You'll be so pleased, you may want to stick with them once the week's up.
Method 1 of 4: Eating to Flatten Your Stomach

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Eat more often. Instead of three large meals that can fill your belly and tax your digestive system, eat small, frequent meals or snacks. Eat your meals about two to three hours apart; they'll take up less space in your stomach, cause less expansion, keep your metabolism up and keep you feeling full.
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Reduce your intake of high-fiber foods. Many high fiber foods--broccoli, beans, Brussels sprouts, cauliflower--cause gas and bloating. Eliminate them from your diet during this week. When the week is over, gradually add them back one at a time. You might find that some bother your stomach more than others, and you can adjust your diet accordingly to get your fiber and keep your stomach flat.
Fight back against gas-producing foods by using Beano, which contains an enzyme that helps to break down complex sugars found in beans and cruciferous vegetables so that they can be digested more easily.
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Adjust your fruit and veggie portions. 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 smaller portions spread throughout the day.
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Check for a lactose intolerance. 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 them with other foods. You can also buy lactose-free products or take a digestive aid such as Lactaid to help break down the lactose in your digestive tract.
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Choose potassium-rich foods. 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.[1]
Method 2 of 4: Drinking to Flatten Your Stomach

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Make water number one. You always need to drink water, but it can be especially important if you're trying to flatten your stomach. When you drink water, you help your body maintain proper fluid balance, stop water retention (a major cause of bloated bellies) and feel full so you're inclined to eat less overall. Water also breaks down fat for energy and moves nutrients to your muscles to maintain your metabolism.
Add lemon, orange or cucumber slices to your water to give it a little flavor boost; you can also try herbs and flowers such as mint or lemon verbena.
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Turn to green tea. Among its many benefits, green tea can also lay claim to helping reduce belly fat thanks to antioxidants called catechins that it contains. For extra fat-burning power, sip green tea before a workout.
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Blend up a smoothie. Smoothies are a great way to stay hydrated and can contribute to a flatter stomach. When you make a smoothie with watermelon, you have the advantage of an amino acid known as arginine that's found in watermelon. A study in the Journal of Nutrition found that arginine can decrease body fat and increase lean muscle mass.[2] A smoothie made with pineapple gives you the benefit of bromelain, an enzyme in pineapple that helps break down protein, ease digestion and banish bloat.
Watermelon smoothie. Chop up two cups of watermelon and put it into a blender. Add 1/4 cup of fat-free milk and blend for about 15 seconds or until smooth.. Add 2 cups of ice and blend for 20 seconds or until you get the consistency you like. This recipe serves two.[3]
Pineapple smoothie. Measure 1 cup of skim milk and put it in a blender along with 4 ounces of fresh or canned pineapple chunks. Set the blender to "whip" and blend for 1 minute. Pour into a glass and add 1 tablespoon of cold-pressed organic flaxseed oil. Makes one serving.[4]
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Add ginger. Ginger helps calm your GI tract and can help reduce bloating. Add some fresh, grated ginger to your green tea or boil some chopped pieces of the root to make ginger tea.
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Drink peppermint tea. It's no accident that many restaurants offer diners peppermint candies after their meals--peppermint is a digestive aid. Brew a peppermint tea or add peppermint leaves to water or green tea.
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Stay away from alcohol. When it comes to flattening your stomach, alcohol is not your friend. It makes your body store more of the fat you eat and burn up to 36% less fat than you normally would. It can also inhibit your body's production of fat-burning hormones.[5]
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Avoid carbonated and fermented beverages. These drinks have gas in them, and when you consume them, you end up with gas in your intestinal system, which leads to a swollen and bloated belly.
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Say "no" to sorbitol. Sorbitol is an artificial sweetener found in some diet sodas. While it adds sweetness without adding calories, the problem is that our bodies have trouble digesting the substance. And it's not just some sodas that contain sorbitol, look for it in yogurts, reduced-calorie foods, chewing gums and hard candies.
Method 3 of 4: Exercising to Flatten Your Stomach

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Go with cardio. 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.[6]
The Department of Health and Human Services recommends that healthy adults get at least 150 minutes a week of moderate aerobic activity (think brisk walking or swimming) or 75 minutes a week of vigorous aerobic activity (such as running) spread throughout the week. Activity sessions can broken up throughout the day but should be at least 10 minutes long. If you're looking to lose weight, you'll have to increase the intensity, the duration or both.
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Do your crunches. 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.
Pelvic Tilt Crunch. Lie face-up on a stability ball with your back and head pressed into the ball, your feet together on the floor and a 5- to 10-pound dumbbell or medicine ball in your hands positioned against your chest. Tighten your abs and crunch up until your shoulders are off the ball. Then use both hands to reach the dumbbell or the medicine ball up toward the ceiling. Do three sets of 12-15 reps resting for 30 seconds between each set.
Arms Over Straight-Leg Crunch. Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you and your legs extended and raised to a 45-degree angle. Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor. Return to your starting position without letting your legs touch the floor. Do three sets of 15 repetitions with a 30-second rest period between sets.
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Work your core. 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. For a really flat stomach, you need exercises that target all of these muscles.
Side Plank. Lie on your left side with your elbow directly beneath your shoulder and your legs stacked one on top of the other. Place your right hand on your left shoulder or on your right hip. Tighten your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. Repeat on the opposite side.
If you can’t hold the pose for 30 to 45 seconds, stay up as long as you can and work you way up.
Push-up Walkout. Get on the floor in a push-up position and place your hands so they're two inches wider than your shoulders. Keeping your feet in place, walk your hands out as far as possible, then walk back. Do 10-12 reps.
For more of challenge, you can lift one leg before you walk your hands out and back.
Climbing Rope. Sit down with your legs extended out in front of you and your feet turned out in a V position. Point your toes. Contract your core muscles and roll your spine into a C-curve. Lift your arms up and move them as if you were climbing a rope twisting slightly with each reach. Do 20 reaches with each arm.
Method 4 of 4: Creating the Illusion of a Flat Stomach

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Improve your posture. Standing up taller can make you look five pounds lighter, so why wouldn't you do it. Stand in such a way that your pelvis is relaxed and downward with the belt line slanting forward and your backside angled back and behind (not under) you. Line your rib cage up with your stomach. Roll your shoulders back and let them drop down gently. Center your head over your spine and elongate the back of the neck by imagining a string tied to and gently lifting the crown of your head.
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Choose belly-flattening fashions. There are a lot of ways to put your wardrobe to work for you in the battle against the belly. By choosing the right fabrics and styles, you can create the illusion of a smaller tummy.
Pick fabrics that skim the body. These include woven cotton, silk or rayon blends and lightweight wool blends. Stay away from fabrics that cling such as Lycra and lightweight knits; they tend to emphasize every bulge.
Divert the eye. Look for garments with features that draw the eye away from your mid-section. For example, tops with detailing around the neckline or a ruffle down the center give the eye something else to focus on rather than your stomach. Wrap tops and dresses are also good choices as long as they're not made from the kind of clingy fabric you're looking to avoid.
Add a belt. Use a wide belt in a dark color to cinch your waist, separating the hips and bust and creating a waistline.
Play around with patterns. Geometric and floral patterns can be a good way to disguise a bit of a belly, but you'll have to experiment at bit with the size of the pattern; make sure it's scaled to your body size.
Put color to work for you. Yes, black is the most slimming color, but it's not your only choice. Celebrity stylist Phillip Bloch recommends purple, navy, burgundy, eggplant, charcoal gray and deep emerald for a slim look. You might also want to go monochromatic and dress head-to-toe in just one color--another way to look long and lean.
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Use shapewear. Shapewear can give you the more fashionable figure that you're looking for. It comes in many different styles but a high-waisted bike short might be the best for keeping a tummy (as well as hips and thighs) looking slimmer. Choose a control level--light, medium or firm--that gives you the look you want without causing you great discomfort or outright pain.
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Tips

Eat breakfast! Eating breakfast can actually speed your metabolism up!
The harder you work, the better and faster results you'll get.
Of course it's hard. If it were easy, everyone would be doing it. Never give up, no matter what.
Try to become more active; even taking the stairs instead of the elevator is a start!
Smart choices:
Go with whole foods (whole grain or whole wheat).
All vegetables are good for you but when it comes to lettuce, the darker the better for you. Also, some vegetables like peas and corn, also have starch qualities.
Nuts are better than potato chips. They both have a lot of fat but nuts have the healthier kind of fat.
Fruit is better than fruit juice. As I mentioned earlier, juice might have extra sugars, while fruit keeps your digestive system running.
When deciding what milk type of milk to get, try to go with 1% or skim milk.
Don't be put down if you don't see results straight away. They will become visible eventually.
Don`t eat too quickly. Eating slowly allows your digestive system to function properly. Besides, then you can savor the taste.
Drink water before and after every meal; it helps fill up your tummy and leaves just a little room for food.
After you've eaten, wait at least two hours before you go to bed in order to give yourself time to digest your food.
Don't let your insecurities get in the way. Not only is a flat stomach an amazing physical feature, but it helps your health too.
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Warnings

Don't work too hard or put too much strain on your body.
Don't starve yourself.
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Sources and Citations

↑ http://magazine.foxnews.com/food-wellness/48-hour-flat-belly-plan
↑ http://www.foxnews.com/health/2012/07/12/6-drinks-that-shrink-your-belly/
↑ http://recipes.prevention.com/Recipe/WatermelonSmoothie.aspx?cm_mmc=Fox_Health-_-6%20Drinks%20That%20Shrink%20Your%20Belly-_-Slideshow-_-Watermelon%20Smoothie%20Recipe
↑ http://www.prevention.com/weight-loss/flat-belly-diet/flat-belly-diet-recipes-53?cm_mmc=Fox_Health-_-6%20Drinks%20That%20Shrink%20Your%20Belly-_-Slideshow-_-Pineapple%20Smoothie%20Recipe
↑ http://www.womenshealthmag.com/fitness/flat-belly-food-list
↑ http://abcnews.go.com/Health/w_DietAndFitness/25-ways-flatten-belly-summer/story?id=16422687
http://magazine.foxnews.com/food-wellness/48-hour-flat-belly-plan#ixzz2TIPnFXAX
http://www.womenshealthmag.com/fitness/get-rock-solid-abs
http://www.shape.com/fitness/workouts/abs-workout-fastest-way-lose-belly-fat
http://www.realsimple.com/health/fitness-exercise/core-strengthening-exercises-00000000054969/page3.html
http://www.mayoclinic.com/health/aerobic-exercise/AN01947
http://www.prevention.com/weight-loss/weight-loss-tips/8-lazy-ways-flatten-your-belly/2-dress-belly-flattening-fashions
http://www.cnn.com/2012/01/30/living/thinner-by-dinner-h
Article Info

Categories: Losing Weight
In other languages:
Deutsch: Einen flachen Bauch in einer Woche bekommen, Español: Cómo tener un vientre plano en una semana, Italiano: Come Avere la Pancia Piatta in una Settimana, Português: Como Ter Uma Barriga Chapada em Uma Semana, Nederlands: Een platte buik krijgen in een week, Français: Comment obtenir un ventre plat en une semaine, Русский: добиться плоского живота за неделю, 中文: 在一周内练就平坦的小腹, Bahasa Indonesia: Meratakan Perut dalam Seminggu
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How to Get a Flat Stomach

Three Parts:Following a Healthy DietExercising for a Flat StomachLiving Healthy
Whether it's springtime in Florida, summer in Sydney, or all year long in Hawaii, when the beaches beckon, you want to be in swimsuit shape. If you're feeling a little flabby around the middle, or just want to do a little toning up, let these tips be your guide.
Part 1 of 3: Following a Healthy Diet

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Don't eat anything for two to three hours before sleep. Your body slows down when you sleep, which will prevent your body from digesting the food in your stomach properly.
You are also much less active in the evenings and at night, which means that your body is more likely to store the calories you consume late at night as fat, rather than burning them as energy.
Try not to eat anything at least two to three hours before going to bed, or follow the "daylight diet", which only allows you to eat during daylight hours.
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Eat healthier. There's no real secret when it comes to having a flat-tummy friendly diet — you simply need to eat more healthy foods like fruit, veg, and whole grains, and cut down on junk food, like candy, chips and fast food. Just by making this simple switch, you'll see a world of difference to your stomach. However, it's not recommended that you go cold turkey — try to ease into a healthy diet by slowly, but consistently replacing the bad with the good. Here are some simple changes you can make:
Eat lots of lean protein. Beans, nuts, and lean meat are rather good for you as long as you do not eat the fat!
Eat whole grains. Look for labels that say "100% whole grain" or "100% whole wheat" and not just "wheat flour." Whole grains keep you fuller longer, which can help with weight loss and getting a flat tummy.
Eat low-fat dairy products. Switch out your high-fat dairy for low-fat options, which are rich in protein and vitamin B6.
Eat healthy fats. Not all fat is bad you know! The monounsaturated fats found in avocados, nuts and oil fish are actually very good for you and can help you to lose weight. Just stay away from the trans fats found in processed foods and baked goods.[1]
Lower your sodium intake. Sodium causes your body to retain water, which causes you to look bloated — especially around your abdominal region. Whenever possible, try replacing high-sodium foods with healthier options. Switch regular table salt for kosher or sea salt, which are lower in sodium, and stay away from soy sauce as it's full of it.[2]
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Reduce your portion sizes. Rather than eating the wrong kinds of foods, many people just eat too much of the right foods. You should eat just enough until you feel full, then stop. If you're eating regular, healthy snacks throughout the day, this shouldn't leave you feeling hungry.
One good trick is to use smaller plates when you eat meals. That way, your plate will look like it's heaped with food, but you're actually eating less than you normally would. Also try to fill at least half the plate with vegetables.
Try to chew more slowly and thoroughly when you eat. Chewing your food well helps to speed up the digestion process in the stomach, leaving you feeling less bloated and gassy. You should chew every bite until it reaches the consistency of apple sauce.[3]
Take small breaks in between every bite of food when eating. The extra time will give your stomach a chance to realize that it's full, thus preventing you from over-eating.
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Eat low-glycemic index foods. These items take longer to digest, so you feel full longer. Your body will slowly absorb the nutrients so you'll avoid any spikes or drops in your blood sugar until your next meal. Some of the best low-GI foods are:[4]
Cabbage, carrots, cauliflower, celery, cucumbers, zucchini, dark leaf lettuce, onions, pears, tomatoes, watercress, broccoli, bananas, apples, and berries are all good foods to eat.
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Try to cut as much sugar from your diet as possible. Besides being full of empty calories, having less sugar in your system will help to lower your insulin levels.
Lower insulin levels equate to greater production of a hormone known as glucagon in your system.
Glucagon is a substance that allows glucose to be burned as energy, thus contributing to a fabulously flat stomach!
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Eat a protein-rich snack between 3 and 4 p.m. According to experts, eating a protein-rich snack at the magic hour between three and four in the afternoon will boost your metabolism and balance your blood sugar.
A protein bar or shake, a handful of almonds, or pumpkin seeds, or a chunk of low-fat cheese are all good options.
Having balanced blood sugars lowers the amount of insulin in your system, which is good because insulin can cause you to store fat around your middle.[5]
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Eat small, frequent meals. Replace your usual system of eating three large meals a day, with eating smaller, more regular meals. Many people make the mistake of eating nothing at all between breakfast, lunch, and dinner, especially when they are trying to lose weight.
However, this type of diet will negatively effect blood sugar levels and cause you to eat more due to hunger, thus making it harder to lose weight.
Having a small, healthy snack every three to four hours and not letting yourself go hungry is a much healthier and more effective system.[5]
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Drink plenty of water. You should replace all your regular beverages with water, especially soda and sugared drinks which are full of empty calories and will cause your stomach to bloat.
Drinking lots of water will help to flush toxins out of your system and keep your bowels moving, both of which are essential for a flat stomach.
If you find regular water too boring, consider making sassy water instead. Sassy water is simply regular water infused with a number of refreshing and energizing ingredients, which help to speed up the metabolism and cut down on belly fat. Recipes vary, but many include some combination of ingredients such as orange slices, lemon slices, grated ginger, cucumber, fresh spearmint, and fresh basil. The water is left to infuse overnight — making it refreshingly "sassy" by the next morning![6]
Pay attention to your body's signs. Your urine should be a light yellow or clear color; dark yellow with an odor could be a sign that you are dehydrated.
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Cut down on alcohol. While the prospect of cutting alcohol out of your diet completely may be hard to bear, you should seriously consider cutting down. Alcohol, particularly wine and beer, is full of calories (scary fact: one bottle of wine contains roughly 600 calories).
Alcohol consumption also releases estrogen into the system, which is undesirable, as excess estrogen causes the body to retain weight.
In addition, alcohol stimulates appetite and causes willpower to melt away, making you much more likely to binge on all the things you've been depriving yourself of, like burgers, fries, pizza, chocolate, and potato chips.[7]
Part 2 of 3: Exercising for a Flat Stomach

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Do aerobic exercises daily. Sure, you can do 100 crunches a day, but if you've got a layer of belly fat covering up your ab work then what's the point? You need to burn the top layer of stomach fat to see the changes. Cardio exercises will heat up your core temperature and improve circulation, both of which will aid in acquiring a flat stomach. Strive for at least 30 minutes a day minimum, but include 1-2 days of rest each week.
Activities such as dancing, running, tae-bo, swimming, cycling, and walking at a good pace will all provide a great aerobic workout. In fact, anything that brings your heart rate up will do the trick! Boxing provides an excellent cardio workout, while the muscles involved in throwing punches will help to flatten your stomach.[8]
Try interval cardio training, such as alternating between sprinting and power walking. You can try sprinting for as long as you can. When you become too tired, you should walk. When you feel that you've caught your breath, sprint again. Do these alterations for a total of 20 minutes at a time.
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Include plyometrics. Plyometrics are exercises that require "explosive power". They combine cardio with strength training. Some great plyometric exercises you can do at home include:
Modified jumping jacks. Start standing, then jump up with hands and feet spread apart, creating an "X" in the air with your body, then land back in standing. Repeat as many times as you can.
Squat-thrust push-ups. Start in push-up position, do one push-up, then push off with your feet and pull your knees up to your chest so your feet land between your hands (still on the ground in push-up position), then jump as high as you can, arms over head. Squat back down with your hands on the floor, then jump back to push-up position again. Do as many as you can do well with good form.
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Incorporate strength training to build muscle. Having more muscle will increase your metabolism, so you'll burn calories faster over time.
Crunches work the upper abdomen, leg raises work the lower abdomen, and side bends work the obliques (also known as love handles). About 15-25 reps each day should be enough. If you can do more than that, try adding a weights to your routine. Note that doing crunches will only build muscle underneath your existing belly fat, but will not burn that fat directly.
Try using an exercise ball to work your tummy muscles. One great exercise is called the ball exchange. Lie flat on your back, with your arms extended over your head, holding the exercise ball. Lift the ball above your chest, simultaneously raising your legs (keeping them completely straight) off the ground. Place the ball between your ankles, then lower your arms and legs to the floor. Repeat the exchange, this time passing the ball from your ankles to your hands. Do 10-12 repetitions.[9]
Try compound exercises like deadlifts with heavier weights.
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4
Do the simple three-step crunch. You will have a flat stomach in no time!
Lie down on the floor with your hands on your side and you knees bent.
Keep your feet on the ground and sit up.
Repeat 10 times and increase the amount you do daily.
Part 3 of 3: Living Healthy

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Consult with an expert. Doctors, certified dietitians (not nutritionists), and personal trainers can help you in covering all of the bases you need to to lose weight. Always see a doctor or dietitian first though... many personal trainers will say whatever they have to to get your money!
Going to see a personal trainer or a doctor can help greatly because they can give you a diet and exercise plan that will help you get to your desired weight. Working from their guidance is much easier than doing it alone.
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Don't do fad diets. Eating healthy and exercising are the best ways to lose extra pounds. Fad diets may have short term results, but they'll turn on you after awhile, or even cause serious damage to your body. In the long run trendy diets just make you eat more or in unhealthy and unsustainable ways, causing weight gain. Try eating healthy.
Try swapping out one bad food for a good food everyday until you don't eat junk food as your main priority.
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Never starve yourself. Your results will only be temporary and you will feel frustrated sooner, which makes you much more likely to give up. When you starve yourself, your body goes into "starvation mode," and it causes your body to slow down your metabolism (which processes your food) and minimize or even reverse weight loss.
While you might think that starvation is most effective, in essence it could do permanent harm to your body as well as make it hard to keep off the weight.
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Be patient! You cannot expect immediate results in a healthy way. Any method that sees fat just "melting off" is also likely extremely bad for your body. The best way to preserve your health and keep the fat off long-term is to take the steps we discuss above.
Also, keep in mind: some people find it harder to obtain a flat stomach than others. Natural body shape and your own personal fitness level play a role. What works quickly for some might not work quickly for you.
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Learn to cope with stress. Many people overeat because work, their family, or other factors are causing them too much stress. Finding other ways to cope with this stress can really help you get and keep that flat tummy.
Try things like jogging to reduce stress, or take up a new hobby like boxing that gives you a positive outlet for those negative feelings.
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Get enough sleep so that you won't feel tired all the time. Having adequate rest helps you to relieve stress. You will feel less likely to go on an eating binge. Develop healthy sleeping habits.
Studies have also shown that inadequate sleep can inherently cause weight gain, so get yourself to bed![10]
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Work on your personal image and self-confidence. Many people eat more food than they need to to make them feel better, because others put them down, they feel lonely, or they don't like how they look. Don't do this! You are beautiful and amazing! When you accept that you are incredible just as you are, you'll find that you're okay with a little softness in the navel region.
Don't compare your body to that of others. Everyone has a different body type and no one will ever look exactly the same. You might not need a flatter stomach at all. As long as you feel healthy, that's really all that matters.
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Test Your Knowledge


Get a Flat Stomach Quiz

Video



Tips

Exercise and eat more healthy food and forget about junk food.
Just think of how good you will look in a bikini.
Be determined, eat less foods with fat and calories. Exercise daily twice a day.
Do little and often: aim for at least 20-30 mins of exercise each day but allow 1 or 2 days of rest during the week!
Write down everything you eat and drink in a food diary or use a phone app. Also include your exercise. This way at the end of the week you can see exactly what you've been doing and which areas you need improvement. Also if you have to write everything down, you're less likely to cheat!
Cook with oil instead of butter. It is much lighter and healthier, and there is virtually no difference in taste.
Try listening to music while working out, too! Watching TV or any other thing that helps you keep focused and motivated at all times. Think about you looking gorgeous when you have a flat stomach and visualize it. This will keep you motivated.
Drink water before and after every meal to feel more full; you won't eat as much.
Eating breakfast every day is believed to reduce weight gain, while skipping it results in extra weight gain.
Get someone to work out with you so you'll inspire each other. If you can't find anyone, try imagining you are with someone you know, or a celebrity or an athlete with abs you admire.
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Warnings

Don't go overboard with the crunches. Your body will tell you when you need to rest. Take a quick break, deep breaths, and then continue until your workout is complete.
Drinking fruit juice may seem healthy, but it usually contains just as much sugar as fizzy drinks. If you like juice, try making it yourself.
No crash dieting! This can lead to malnutrition, irritability, tiredness, lethargy, and will cause food cravings. After you discontinue crash dieting the "yo-yo effect" may take place where you eat more than normal re-gaining all the weight you lost and extra weight.
Don't attempt plyometric exercises from the push-up position unless you have acquired good to excellent core muscle control to avoid injuring your back.