How to get a flat belly in 7 days

TOI Lifestyle Desk / etimes.in / Updated: Jun 26, 2024, 10:57 IST

Text Size

Small
Medium
Large

Achieve a flat belly in 7 days with small, manageable changes. Boost metabolism, reduce bloating, and improve health. The secret lies not in drastic measures but in small, manageable changes that give a boost to metabolism, reduce bloating, and improve overall health. Here’s how one can achieve a flatter belly in just 7 days and proven strategies.

Image: CANVA

A flat belly in a week sounds like a dream, but with the right approach, it's a goal within reach. The secret lies not in drastic measures but in small, manageable changes that give a boost to metabolism, reduce bloating, and improve overall health. Here’s how one can achieve a flatter belly in just 7 days and proven strategies.

Crunch your way to a strong core

Crunches are a classic abdominal exercise, and for good reason.They target the rectus abdominis, the muscle responsible for the much-desired "six-pack" look. But it’s not just about aesthetics. A strong core improves posture and reduces the risk of lower back pain, making it easier to engage in other physical activities.

How to do crunches correctly

Lie on your back: Place your feet flat on the ground, knees bent. Cross your arms over your chest or place your hands behind your head for support.
Engage your core: Tighten your abdominal muscles as you slowly lift your shoulders off the floor, keeping your lower back pressed into the ground.
Exhale and lift: Breathe out as you lift, and focus on using your core muscles to raise your upper body.
Lower down slowly: Inhale as you return to the starting position, maintaining tension in your abs throughout the movement.

What is the science behind crunches?
A study published in the Journal of Strength and Conditioning Research found that traditional crunches significantly activate the rectus abdominis, making them one of the most effective exercises for core strengthening. Aim for 3 sets of 15-20 repetitions to start seeing results.

Image: CANVA

Feast on high-fiber foods

Fibre is a miracle nutrient when it comes to flattening the belly. It helps keep you full, reduces calorie intake, and promotes a healthy digestive system. Soluble fibre, in particular, forms a gel-like substance in your gut, slowing digestion and reducing appetite.

Foods rich in fiber

Fruits: Apples, pears, and berries.
Vegetables: Broccoli and carrots.
Legumes: Beans, lentils, and chickpeas.
Whole grains: Oats, quinoa, and millet.

Benefits of high-fiber foods
Research indicates that individuals who increase their fibre intake by just 10 grams per day can reduce belly fat significantly over time. This means adding more fibre to your diet can help you achieve a flatter belly without drastic dieting.

Beat bloating with potassium-rich foods

Bloating can make your belly appear larger than it actually is. Potassium helps balance the body's sodium levels, reducing water retention and bloating. Foods high in potassium are your allies in the battle against a swollen belly.
Top potassium-rich foods

Bananas: A convenient and tasty source of potassium.
Sweet potatoes: Packed with potassium and fibre.
Spinach: A versatile leafy green that’s rich in potassium.
Avocados: Great for healthy fats and potassium.

Sip on green tea for antioxidants

Green tea is more than just a soothing beverage; it's a potent fat burner. It contains antioxidants called catechins, which boost metabolism and increase fat burning, especially during exercise sessions.
How green tea helps
Increases fat burning: The catechins in green tea have been shown to increase the rate of fat burning during exercise, as reported in the American Journal of Clinical Nutrition.

Boosts metabolism: Green tea can increase metabolic rate by 4%, helping you burn more calories throughout the day.
How to drink green tea
Aim for 2-3 cups of green tea daily. Go for freshly brewed tea over bottled varieties to maximize its health benefits. If you’re sensitive to caffeine, consider drinking it earlier in the day.

Ginger

Ginger is a powerful root that can aid digestion and reduce bloating. It works by relaxing the gastrointestinal muscles and reducing inflammation, which helps prevent the gas and bloating that can make our belly look distended.

How to use Ginger

Tea: Brew fresh ginger slices in hot water for a soothing tea.
Cooking: Add ginger to your meals for added flavour and health benefits.

Beat the Heat: Cooling Yoga asanas for summer wellness

About the Author

TOI Lifestyle Desk

The TOI Lifestyle Desk is a dynamic team of dedicated journalists who, with unwavering passion and commitment, sift through the pulse of the nation to curate a vibrant tapestry of lifestyle news for The Times of India readers. At the TOI Lifestyle Desk, we go beyond the obvious, delving into the extraordinary. Consider us your lifestyle companion, providing a daily dose of inspiration and information. Whether you're seeking the latest fashion trends, travel escapades, culinary delights, or wellness tips, the TOI Lifestyle Desk is your one-stop destination for an enriching lifestyle experience.

End of Article