How to have a flat stomach in 3 weeks is a frequently asked question by a lot of people. Obesity is on the rise due to the unhealthy lifestyle of People in Urban Areas. If you are ready to get a flat tummy in weeks, then you should be prepared to work on your entire body.
Getting a flatter stomach in 3 weeks is very possible but you have to be focused and consistent to see the results. The advantages of getting a flat stomach helps in the reduction of stroke, high blood pressure, heart disease, and diabetes.
Find out more in this article as I explain one of the best natural means to have a flat stomach in 3 weeks. Enjoy reading!
Table of Contents
HOW TO HAVE A FLAT STOMACH IN 3 WEEKS
Getting a flat stomach in 3 weeks is achievable; however, it will take some diligence and dedication on your part to get the desired result. Here are steps to follow on how to have a flat stomach in 3 weeks;
Avoid processed food and sugar; Replace them with fruits, vegetables, fiber, eat unsaturated fats like olive oil, saturated increases your cholesterol level.
Drink at least 5 cups of water a day; Water helps with metabolism and digestion, proper digestion will prevent water retention, bloating and a general wellbeing.
Decrease your calories intake; Weight is to be lost gradually; losing weight rapidly is bad for your health, you can lose calories through your daily routine exercise. You can decide to lose at least I kilo each week.
Reduce salt intake; It’s time to try other spices and flavors, reduce sodium intake, lowering your sodium intake will minimize water retention.
Manage stress level; Cortisol is a hormone that is released when you are stressed and this is worst at the abdominal area, this can lead to more stomach fat, get at least 7 hours of sleep every night and practice meditation.
Abdominal muscle workouts; Abdominal muscle workouts have proven to be effective in burning belly fat, add it to your daily routine with the rest mentioned above to get that flat stomach.
HOW TO GET A FLAT STOMACH IN A WEEK WITHOUT EXERCISE
Getting a flat tummy doesn’t necessarily entail going to the gym or buying a piece of exercise equipment to be used at home. As I have mentioned above how to have a flat stomach in 3 weeks, let’s talk about getting a flat stomach without exercise.
Although all these methods of having a fat stomach is important, you also need to pay attention to the food you eat and your habits as these contribute to the general wellbeing of your health and if you want a flatter stomach.
The easiest place to start getting a flat stomach in a week is by cutting down on sneaky sources of sodium, make your daily snacks to be veggies, fruit based like an apple with nut butter.
Another way to achieve a flat stomach in a week without exercise is by drinking coffee (a little). A study from the University of Nottingham discovered that coffee stimulates brown fat in our bodies, burning sugar and fat to produce body heat.
Not getting enough sleep will make you gain weight, try to make sure you get 8 hours of sleep at night. The stress hormone is released when we don’t get enough sleep adding up fat to our bodies rather than burning it up. If the mattress or bed is the problem, see various best mattress for you.
Watch your sitting posture as this affects your overall body stature and stomach muscles. A good posture on the computer or desk makes you look smarter, taller, and slimmer. Correct your posture with these best postures straighter for men and women.
Have a habit of drinking warm water with lemon every morning as this helps reduce inflammation in the gut and de-bloat your stomach. Also, note that dehydration is key to weight loss. Drinking a cup of water before a meal helps to reduce/suppress your appetite.
We also advise that you go green. Green tea helps boosts energy and burn up fat. Eat Portioned controlled meals that contain whole-grain foods and monounsaturated fats (MUFAs) throughout the day”.
MUFAs are plant-based fats that can be found in avocado, nuts and seeds, olives and dark chocolate, and research has shown that they help target fat in your tummy.
Cut down on your salt intake to help beat bloating tummies. According to experts, reducing salt to just 3g a day by avoiding all processed foods, will help your body release water it has been retaining to help dilute high salt levels in your body.
It is also recommended you stay off Beer as it leads to a “belly bloat” or “beer belly”. See a Doctor to get your hormones checked and make a practice of eating slower as this helps with beating bloat.
Taking Probiotic supplement makes you sick less, feel happier and ease digestion, de-bloat, and flatten your tummy in the process. As you keep at these procedures, you will definitely have a flat stomach in a week.
DIET PLAN FOR FLAT STOMACH IN 2 WEEKS
We can’t talk about how to have a flat stomach in 3 weeks withut discussing about diet plans for weight loss. As what we eat will affect our bodies. Diet plans will make us eat right, give us the right calories and nutrients that will make us look slim in weeks.
Before listing out a diet plan that will assist you to have a flat stomach in 2 weeks, I want to mention other weight-loss food items that can help you get a flat stomach. They are Avocados, Plant Protein Smoothie, Red fruits, drink citrus-infused spa water, and eat fiber-loaded Oatmeal. The Diet Plan for a flat stomach in 2 weeks below is curated from the Times of India.
The diet plan for a flat stomach is a 5-day meal plan which you can repeat in 3 cycles. An important thing to remember is that it is essential to match up your diet with exercise and vice versa. If you feel discomfort with any food, stop it right away.
DAY 1 DIET PLAN FOR FLAT STOMACH
Morning: 1 banana and green tea
Breakfast: Oats with veggies with one bowl of fruits
Mid-morning: Handful of nuts
Lunch: Two rotis, dal, subzi, salad
Snack: 1 glass chaach
Dinner: Grilled vegetables or grilled chicken and quinoa salad
DAY 2 DIET PLAN FOR FLAT STOMACH
Morning: Handful of nuts and green tea
Breakfast: Banana milkshake and three-egg omelette with veggies
Mid-morning: Bowl of fruits
Lunch: Rice, dal, sabzi, salad, yoghurt
Snack: Handful of roasted peanuts
Dinner: Dal, sabzi, a big bowl of salad
DAY 3 DIET PLAN FOR FLAT STOMACH
Morning: 1 apple with green tea
Breakfast: 2 boiled eggs, fruit yoghurt, 1 toast with cheese
Mid-morning: Chickpea salad
Lunch: Dal, sabzi, brown rice, salad, yoghurt
Snack: fruit salad
Dinner: Sauteed vegetables, salad and tomato soup
DAY 4 DIET PLAN FOR FLAT STOMACH
Morning: Amla with green tea
Breakfast: Besan chila in less oil, mint chutney and 1 glass of milk
Mid-morning: Peanut salad
Lunch: Dal, subzi, multigrain roti, salad, yoghurt
Snack: Handful of dried fruits
Dinner: Broccoli soup with 1 multigrain toast
DAY 5 DIET PLAN FOR FLAT STOMACH
Morning: 10 almonds with green tea
Breakfast: Oats idli with sambhar
Mid-morning: 1 glass chaach
Lunch: Dal, subzi, red rice, salad
Snack: handful of nuts
Dinner: Lentil soup and veggies
HOW TO LOSE BELLY FAT IN 15 DAYS AT HOME
When it comes to losing weight and belly fat, keep in mind that it’s more of what you eat than exercising; it is 80% diet and 20% exercise. When you consciously eat healthy, and add a little exercise to your routine, you do not gain unnecessary weight.
A healthy meal and a consistent workout plan is the answer to these frequently asked questions ‘how to lose belly fat in 15 days at home’, ‘how to get a flatter stomach in a week’, ‘how can I get a flat stomach’, ‘Is having a flat stomach possible? ‘how to have a flat stomach in 3 weeks’, etc.
You can lose belly fat in 15 days at home if you:
Eat dinner before 8pm.
Drink minimum 2 litres of water and maximum 4 litres of water every day.
Stick to minimum 30 minutes exercise every day for 7 days.
Plan your meals well.
FLAT STOMACH WORKOUT
Flat stomach does not only increase your confidence. It also helps to reduce the risk of heart disease. If you keep your waist little, you are actually protecting your health.
With the right diet and a little hard work, you can achieve your flat stomach goals. Below, you’ll find a list of flat stomach workout that you can work with. Try to mix up these exercises regularly to keep challenging your body:
Crunches, 15 times.
Double legs reach, 10 times.
Arm plank with knee dip, 15 times.
Roll-ups, 10 times.
Plank hip dips, 20 times.
Boat pose, 1 time.
Mountain climbers, 15 times.
Bicycle crunch, 10 times
Windshield, 10 times.
21 DAYS FLAT BELLY EXERCISE PLAN
Get your confidence back, blast away belly fat, and reset and renew your dedication to your healthy goals. Make effort, stick to your routines, and in a short period of time, you’ll see tremendous results in your body.
This 21-day flat belly exercise plan will teach you how to eat healthy and exercise effectively. There are certain rules that should be adhered to as you prepare to get your stomach flat. These rules are:
Start your day by drinking turmeric and ginger tea.
Don’t skip breakfast
Eat slowly; don’t rush your food.
Take a little portion of food.
For your 21-days flat belly exercise plan:
DAY 1- Abdominal exercise.
DAY 2 – 45 minutes of cardio.
DAY 3- 20 minutes of cardio and 10 minutes of crunches.
DAY 4- 20 minutes of cardio and 10 minutes arm plank with knee dip.
DAY 5- Abdominal exercise.
DAY 6- REST
DAY 7- 45 minutes of cardio.
For every new week, start with the day 1 exercise and work your way through to day 7. Be determined and consistent, and you’ll see results in two weeks.
This Flat Belly 3 weeks article is an informational guide that helps you lose weight and attain a happy life at the same time. These flat stomach techniques explained above are suitable for all ages.
If you want a safe and natural solution on how to have a flat stomach in 3 weeks and get rid of your belly fat, then you need to try out these unique diet plans as they will assist you to have a flatter stomach.
Foodie and a passionate cook, I am here to share all of what I know about cooking, kitchen, and food prepping.
Follow me for delicious and healthy recipes.