If you have a special event coming up and want to look great, it is possible to flatten your belly in a short amount of time. With the right foods, a solid exercise routine and proper hydration, you can lose belly fat and reveal flatter abs in just three weeks.
Eat Fat-Burning Foods
Experts agree that abdominals are made in the kitchen, and you can use fat burning foods to your advantage to achieve a flat, toned stomach in a short amount of time. According to David Zinczenko, author of the popular “The Abs Diet” books, foods rich in fiber such as whole grains, fruits and vegetables can keep you satiated and help clean out the intestines. Choose high-protein foods like lean chicken and turkey, fish, egg whites and low-fat dairy to help feed muscle growth and recovery. Aim for replacing saturated fats with healthy fats like almonds, peanut butter, avocado and coconut oil that add flavor to meals and facilitate fat burning.
Avoid Food and Drinks that Cause Bloat
Salt is the number one bloat-causing food, so be sure to buy low-sodium or sodium-free products, and don’t even think about picking up that salt shaker. Sodas, diet sodas and alcohol also cause stomach bloat, so sip water, tea or fresh juice to help keep your belly flat. Refined carbohydrates including white bread, rice and pasta and sugary carbs such as cakes, cookies and muffins can also lead to midsection bloating. Replace refined grains with whole grains and choose dark chocolate and fruit for your sugar fix.
Incorporate Cardiovascular Exercise and Strength Training
For quick weight loss, incorporate at least 30 minutes of aerobic exercise such as fast walking, running, swimming, bicycling and dancing six days per week. At least two cardio sessions should focus on interval training, or alternating steady-state cardio with short bursts of speed. According to Dr. Pat O’Shea, Ed.D, Professor Emeritus of Exercise and Sports Science at Oregon State University, intense interval training burns more fat and glycogen both before and after the workout than steady-state cardio and is “highly effective in altering the ratio of lean body mass to fat without compromising muscle mass." In addition to your cardio workouts, implement a full-body strength training routine twice per week. Not only will regular strength training help you tone your abdominal muscles, it can also raise your metabolic rate. While 1 pound of fat burns a measly three calories per day, a pound of muscle requires as much as 30 calories to function even at rest. Because the abdominals don’t require as much rest between workouts as other muscle groups, you can work them up to six days per week to see results quickly.
Stay Hydrated
Dehydration can lead to water retention and overeating, two things that will cause your stomach to appear bigger. According to the American Council on Exercise, adult women need at least 91 ounces of water per day and adult men require at least 125 ounces. The more you exercise, the more water you’ll need to drink. Water helps flush out toxins and keep skin healthy. While plain water is a great choice, you can also meet your water requirements through tea, 100 percent fruit juice and flavored water such as Vitamin Water.
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