To achieve flat abs, you need to tighten up your abdominal muscles and lose extra fat around your middle. Since there is no such thing as spot reducing, you need to lose overall body fat to lose fat on your stomach, according to the American Council on Exercise. Losing weight takes time and dedication to a healthy diet, but you can see flatter abs quickly by cutting out foods that cause belly bloat, eating foods that help reduce belly fat and keeping your body hydrated.
Step 1
Stop drinking carbonated drinks. Carbonation from soft drinks can lodge in the intestines to form gas that causes belly bloat. Drinking water keeps your body hydrated, flushes out toxins, carries vital nutrients to your cells and flushes out your waste system. Switching your soft drink over to water can decrease belly bloat within two days and can also save you hundreds of calories. The Mayo Clinic recommends nine cups of water for women daily and 13 cups of water for men. If drinking plain water isn't for you, try spicing it up. Add lemon, ginger, orange, cucumber, lime, grapefruit or pure cranberry juice for a tasty, hydrating drink.
Step 2
Tone up your core. Doing abdominal exercises won't get rid of excess fat around your belly, but it will tighten and tone your abs for a flatter appearance in as little as one week. To maximize the benefits of stomach exercise, work your entire core--stomach, back, pelvic and hip muscles, according to the American Council on Exercise. Start with some basic core exercises, such as the plank. Begin the plank by lying prone on the floor with your elbows next to your chest and forearms flat on the floor. Curl your toes under and slowly lift your torso off the floor, keeping your weight on your forearms. You should be in a straight line from heels to head, not allowing your hips to hinge up toward the ceiling. Hold the plank pose for 30 seconds to one minute or more, release and repeat two to three times.
Step 3
Eat MUFAs daily. MUFAs are monounsaturated fatty acids that are found in nuts, seeds, avocados, olives, oils and dark chocolate. MUFAs help the body reduce and prevent fat gain in the stomach, according to the March 2007 Journal of Diabetes Care. To get the belly-fat reducing benefits of MUFAs, eat one with every meal in a small quantity. Keep your portion size to 10 olives, 10 seeds or nuts, such as almonds, 1 tbsp of oil, 1/4 cup of avocado or 1/4 cup of dark chocolate. Results from eating MUFAs can be noticeable within the first seven days.
Step 4
Do cardiovascular exercise daily. Cardiovascular exercise such as walking, jogging or running burns fat and engages the core. Doing a minimum of 30 minutes of cardio daily will help you decrease fat around your middle, tighten your abs and help your posture, which can give the appearance of flatter abs quickly. To get the most out of your cardio, work at a pace that requires you to concentrate on your breathing. Take the talk test. If you can talk comfortably, push your pace faster, but if you are gasping for breath, slow it down.
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