Flattening out your stomach means losing body fat. No matter how much you have to lose, you can make great strides in as short a time period as two weeks. However, losing body fat quickly requires a commitment to changing your lifestyle, diet and exercise. Crash diets always fail because they are not realistic in the long term, and they can actually slow your metabolism down to a crawl. You can flatten your stomach in two weeks the healthy way.
Step 1
Try a one to three day fast to jump start your diet. There are many different kinds of fasts, the purest form of which involves abstaining from all foods and drinking only distilled water. "The Miracle of Fasting," written by Paul C. Bragg, recommends drinking an apple cider vinegar drink to cleanse and suppress hunger. Mix 2 tbsp. organic apple cider vinegar, 1 tbsp. honey or stevia extract and 8 oz. water. Drink three to five times per day.
Step 2
Eat five or six small meals throughout the day, spaced two to three hours apart. This method of eating increases fat burning, decreases fat storage, suppresses hunger naturally and elevates overall metabolic rate. Try three main meals (breakfast, lunch and dinner), with two or three mid-meal snacks in between them.
Step 3
Cut your carbohydrates to lose body fat fast. In the long-term, low-carbohydrate diets do not work well for many reasons. However, to jump start your program and flatten the stomach fast, low-carb may work great. Take in 50 grams (g) carbs (1 cup of oatmeal) every morning. For your remaining meals, eat only lean proteins (chicken, fish, turkey or whey protein) and healthy fats (olive oil, avocado or nuts and seeds), as well as plenty of fibrous vegetables, such as broccoli, cauliflower and spinach.
Step 4
Do three to five resistance training workouts per week. Weight training not only burns calories and fat while you are working out, it also elevates metabolic rate for up to 48 hours or more afterward. Moreover, resistance training builds lean muscle, which burns calories at rest, every hour of every day.
Step 5
Add as many cardiovascular training sessions as you can. For accelerated fat loss, try doing two-a-day cardio. For example, do one cardio session immediately following your resistance training workout, and another upon waking on an empty stomach or before bed. Cardio training is cumulative so you can do several shorter sessions or one long-duration workout. Try 30 to 60 minutes, one or two times per day for five or six days a week. Always take on day off from all workouts to allow the body to recover.
References
- "Combat the Fat;" Jeff Anderson; 2008
- "The Abs Diet;" David Zinczenko; 2004
- "The Miracle of Fasting;" Paul C. Bragg; 2009
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