Getting a flat stomach in a week means you will need to drastically change your diet and exercise habits. Weight loss depends not just on how much you eat but also on when you eat and what kinds of foods you choose. By focusing on nutrient timing and taking a metabolic approach to your weight-loss efforts, you can get a flatter stomach in a week.
Step 1
Do a one- to three-day fast to jump-start your weight-loss efforts. "The Miracle of Fasting," by Paul C. Bragg, recommends this technique for getting a flat stomach quickly: Consume apple cider vinegar drinks three to five times a day to cleanse your digestive system and suppress hunger. Combine 2 tbsp. organic apple cider vinegar, 1 tbsp. honey (or a packet of Stevia) and 8 oz. of distilled water.
Step 2
Eat five or six smaller meals throughout the day, spaced two or three hours apart. According to "The Abs Diet," this metabolic approach to weight loss helps flatten the stomach in different ways. Besides elevating metabolic rate, it also keeps blood sugar balanced and suppresses hunger, keeping you from overeating. Aim for three meals with two or three healthy snacks between them.
Step 3
Use a blended protein drink between meals to speed up fat-burning. A drink that combines fast-acting whey protein and slow-digesting casein suppresses hunger longer and keeps fat burning all day long, according to "Xtreme Lean" author Jonathan Lawson. Mix one scoop of blended protein with 4 to 8 ounces of water in a blender or shaker cup. You also can enjoy this protein shake before and after a workout and just before bedtime.
Step 4
Time your carbohydrates to burn as much stomach fat as possible. "Xtreme Lean" recommends "stacking" your carbohydrates around your workouts. For example, you could take in half of your daily carbs immediately before the workout and the other half right after. On non-workout days, take all of your carbohydrates in the earlier part of the day. For evening meals, focus on eating lean proteins (turkey, chicken or fish), healthy fats (olive oil or avocado) and fibrous vegetables (broccoli, brussel sprouts or spinach).
Step 5
Do resistance-training workouts three to five days a week for 30 to 60 minutes a session. This type of training burns fat efficiently, and it elevates your metabolic rate for up to 48 hours, according to "The Abs Diet." In fact, resistance training naturally elevates your body's production of potent fat-burning hormones, such as testosterone and human growth hormone.
Step 6
Do two 30-minute cardiovascular workouts each day for up to six days a week. Do your cardio immediately after your resistance-training workout. According to "Combat the Fat" author Jeff Anderson, this helps target your belly fat directly. Add another session after waking up on an empty stomach or before bedtime. Always take one day off after a formal workout to allow your body to recover properly.
Tips and Warnings
- If you are starting an exercise program, begin slowly, then gradually increase the duration, intensity and resistance.
- Never consume less than 1,200 calories per day unless your doctor recommends it.
Things You'll Need
- Organic apple cider vinegar
- Honey
- Stevia
- Distilled water
- Blended protein
References
- "The Abs Diet"; David Zinczenko; 2004
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2006
- "Combat the Fat"; Jeff Anderson; 2009
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