Getting a flat stomach can be achieved with a lower-calorie diet, cardiovascular exercise and core-strengthening exercises like planks. These strategies lower your overall body fat percentage, which is the only way to lower belly fat and reveal the muscles underneath. There is no equipment required for this process except a good pair of running shoes.Continue Reading
To reduce body fat and reveal a flat stomach, you must burn more calories than you consume. Begin using a journal to write down everything you eat and tally up the calories at the end of the day. If you are a woman, do not consume more than 1,800 to 2,000 calories per day. If you are a man, do not consume more than 2,000 to 2,500 calories in a day.
Adding whey protein to your daily diet leads to less body fat and a smaller waistline, according to a study in the Journal of Nutrition. Study participants who drank daily whey protein shakes doubled their body fat loss compared to participants who consumed the same number of calories without the shakes. Replace one of your meals with a whey protein shake at least a few times a week to accelerate fat loss.
Cardiovascular exercise is any activity that increases your heart rate. This includes running, jogging, fast walking, stair climbing or aerobic dancing. To burn the fat, add at least 30 minutes of cardiovascular exercise at least three times a week.
The basic plank works your whole body, with special emphasis on the core muscles that surround your belly and waistline. Start in a push-up position with your arms straight and your hands directly beneath your shoulders. Stretch your legs straight out with your feet together, allowing your body to form a straight line. Hold this position for as long as you can, then release and repeat. Work up to holding the movement for at least a minute, three or four times in a row. Add this move to the beginning or end of your cardiovascular workout.
According to Shape Magazine, the best way to lose 10 pounds fast is to combine a diet of 1,200 to 1,600 calories a day with specialized exercises. While 80 percent of weight loss is dependent on eating choices, trying to eat fewer than 1,200 calories per day is more likely to make the body crash than to result in desired weight loss.Full Answer >
It is unlikely that you will lose 30 pounds in one week through diet and exercise. In fact, it can be dangerous to lose so much weight in such a short amount of time. It is possible to shed a couple of pounds in one week, however. The Center for Disease Control recommends losing 1 to 2 pounds per week to help maintain overall weight loss.Full Answer >
To lose 20 pounds in a month, a person must burn 70,000 calories through diet and exercise, according to Dennis Thompson Jr. from Everyday Health. Medical professionals consider a healthy rate of weight loss to be between 1 and 2 pounds per week. Going to extreme lengths to burn fat at a faster rate can be detrimental to the body and may result in lean muscle loss.Full Answer >
According to Medical Base, fat deposits can be eliminated through proper diet and exercise. It is normal for the body to reserve fats so they can be used as an additional source of energy. However, if a person eats more food than what the body needs, fat deposits accumulate. Fat is stored in the areas of the hips, abdomen, thighs and organs such as the liver, pancreas and kidneys.Full Answer >