Spot reducing, such as flattening your stomach in one week, is almost impossible. But there are some things that can help you permanently reduce your waistline. Eat a balanced, low-fat diet and get cardiovascular exercise daily for at least 30 minutes. Also include exercises that target the belly. At the end of one week, you may see slight results, but long-term effort is required to truly flatten your belly.
Retool Your Diet
Step 1
Retool your diet by following the dietary guidelines set out in My Food Pyramid designed by the USDA. Eat fresh vegetables, fruits, whole grains such as brown rice, millet, oats and quinoa. Consume lean proteins such as fish, poultry, lean cuts of beef, legumes and low- or non-fat dairy products. Eliminate all fats but non-saturated fats, such as olive oil.
Step 2
Drink hot water with fresh lemon juice every morning. This will help prompt a bowel movement.
Step 3
Take enzymes made from papaya or bromelain from pineapples to help digest foods such as beans, vegetables or high-fiber foods that may be causing abdominal bloating.
Step 4
Do aerobic exercise for 30 minutes every day. Walk, climb stairs, jog or bike. For faster weight loss, The Academy of Sports Medicine (ACSM) recommends up to 60 to 90 minutes a day if you are in good health.
Step 5
Do abdominal exercises daily to tone the muscles. Begin by lying flat on your back and placing your palms flat under your hips. Extend the legs to straight and lift them up towards the ceiling so that your body forms a large "L" shape. Engage the abs as you lower your legs down until your heels hover above the floor and then lift them back up to the starting position. Do 10 to 15 times.
Step 6
Continue to work your abs while lying down: Bend your knees, set your feet flat and press yourself up to sit upright. Then lift both legs, keeping your knees bent. Press the hands together, and, keeping your feet off the floor, move your arms to the right, then back to the center and left and back middle. Set the feet down to rest. Repeat five times.
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