How to get a flat tummy fast without exercise in a week??

Weight loss occurs when the body burns more calories than it takes in. On average, a healthy body burns about 1500 calories a day at rest (basal metabolic rate, BMR)

38 scientifically proven ways to get a flat tummy fast without exercise in a week

1- Follow a 1,500 calorie diet, as most people may be able to lose weight by consuming less than 2,000 calories a day; however, the daily values can vary slightly or greatly between individuals and are often higher or lower even in the same person at different times depending on his calorie needs, saying so, the amount of weight you can lose in a week depends on your daily values. An average woman needs to eat less than 1500 calories per day to lose one pound of weight per week

About 60% of daily calories should come from carbohydrates, 15-20% from fats and 10%-15% should come from protein.

Reduce your calorie intake by at least 500 calories per day to lose one to two pounds (0.5–1.0 kg) of weight per week. 1 kg of fat (two pounds) contains about 7000 calories

2- Drink 3 liters (about 8 to 12 cups) of water a day to maintain normal blood pressure and in order to stay hydrated. Preferably, drink up to 1.5 liters or so (about 3-6 cups) of water upon waking up in the morning on an empty stomach, about 1.5 pints (0.7 liters) at lunch and 1.5 at dinner when you are at home.

Drink a cup of warm water first thing in the morning to increase your metabolic rate, and to allow the body to burn more calories.

Drink a cup of warm water in the evening, three times per week to clean and remove the bad radicals from the intestines.

3- Add two teaspoons of apple cider vinegar into 8 ounces of water and drink before meals 3 times a day

4- Stop eating white bread and pasta. Alternatively, eat mashed potatoes, rice and rice noodles. Eat a single serving (1 cup) of rice or brown rice a day (250-440 calories) or eat a traditional homemade serving of mashed potatoes, it can contain more than 237 calories, especially if the mashed potatoes are prepared with butter and whole milk.

Stop eating bread and pasta, no matter what kind of bread you eat

5- Avoid eating junk foods, like potato chips, cookies, candy, and soda

6- Eat foods high in insoluble fiber, like wheat bran, most beans, lentils, most whole grains, flax seeds, all Bran cereal, and vegetables. Insoluble fibers are made of cellulose, a basic structural component of plant cell walls, that cannot be digested by the human body because humans lack the appropriate enzymes to breakdown the beta acetal linkages; however, being a foreign material, insoluble fibers stimulate the lining glands of the digestive tract to secrete more liquids, thus easing the passage of fecal material and speeding up the entire digestive process from eating food to elimination, leading to rapid intestinal transit. This will help you lose weight quickly.

7- Eat four-five times a day and avoid snacking

8- Consume about 16 grams (4 teaspoons) of free sugars per day.

9- Consume about 35 grams of unsaturated fat per day

10- Limit intake of saturated fat to 15 grams

11- Limit the daily cholesterol intake to less than 180 mg a day

12- Consume about 250 grams of carbohydrates a day

13- Eat low GI (glycemic index) foods, like apples, pears, cherries, grapefruits, prunes, oranges, strawberries, peaches, porridge, grainy bread, stone-ground whole wheat, cracked wheat, steel-cut oats, skim milk, steel-cut oatmeal, nuts, oat bran, rolled oats, muesli, quinoa, carrots, yam, peas, chickpeas, boiled sweet potato, corn, corn tortilla, wheat tortilla, lentils, butter beans, lima beans, farrow, and non-starchy vegetables, such as asparagus, artichoke, cauliflower, baby corn, bean sprouts, sprouts, green bean and chinese spinach

14- Take a multivitamin multimineral supplement, like Centrum® with lutein complete from a to zinc, or Advancis® multivitamins & multiminerals

15- Take 250-500 mg of omega-3s (EPA and DHA) each day. Eat foods high in omega-3s, like canola oil, flaxseeds, chia seeds, walnuts, soybeans, and fatty fish (mackerel, salmon, sardines).

16- Take a teaspoon of coconut oil daily, as it contains lauric acid, which stimulates thyroid function, increasing metabolism and weight loss.

17- Eat healthy prebiotic foods, like garlic, artichoke, leeks, asparagus, onions, bananas, and dandelion greens. Consume two cloves of raw garlic a day

18- Limit alcohol consumption. The ideal consumption of Alcohol is up to one meal per day for women and up to 2 meals for men (one meal or serving is equivalent to: 140 ml wine; 330 ml beer; 40 ml of vodka/whiskey or other similar alcoholic drinks). Avoid drinking beer or any other brewed alcoholic drink known to include a notable amount of estrogen, mixing estrogen with alcohol will speed the process of building body fats

19- Avoid all kinds of oils and margarine because they contain high calories that will help you gain weight, thereby increasing the proportion will increase the risk of atherosclerosis, cardiovascular disease and contribute to developing high blood pressure

20- Add protein to your diet and drink unsweetened black coffee in the morning to speed up digestion

21- Get used to boiled rather than grilled rather than fried foods, or try frying foods in an allowed amount of fat (e.g. frying vegetables with one tablespoon of oil only) .

22- Avoid eating animal fat that increases blood cholesterol; it’s advised to reduce eating red meat and if possible replace it with fish and/or chicken (skinless)

23- Avoid salty foods such as pickles, salted nuts, white bread, smoked meats, sausages and canned products such as sardines, tuna and anchovies also avoid pickled meat

24- Eat legumes, whole grains, brown bread, rice paddies; these foods are rich in complex carbohydrates in addition to containing low-fat

25- Eat one cup of yogurt or kefir everyday, preferably in the evening 30 minutes before going to bed, eating yogurt near your bedtime may help you lose weight effortlessly. Alternatively, take a probiotic supplement daily

26- Eat fewer grains and more lettuce, green vegetables, olive oil and make sure to eat at least twice a week fish, organize the contribution of milk products to one meal per day; exclude the fat of red meat

27- Eat foods that are low in calories, like lean meat, eggs, beans, lentils, peas, peanuts, leafy greens and salad vegetables, such as lettuce, cabbage, brussels sprout, cauliflower, ceylon spinach, chickweed, kale, spinach, beet greens, amaranth, salad rocket, bitterleaf, broccoli rabe, flatweed, celery, chard, chickweed, chaya, corn salad, cress, komatsuna, swiss chard, pea, tatsoi, and turnip

28- No need to eliminate salt entirely from your diet, but it is recommended to limit the consumption of sodium rich products, such as canned or processed foods; Limit sodium intake to less than 2,400mg per day.

Replace sodium chloride (ordinary salt) with potassium chloride, stay away from sauces or condiments that contain sodium, such as sodium glutamate, soy sauce and grilling sauces, all types of pickles, mustard, vinegar and ketchup

29- Cut out unhealthy, high-sugar foods like soda, cookies, syrup, and candy, as they cause a dramatic spike in blood sugar levels and can contribute to weight gain, especially that they lack nutritional value

30- Take a weight loss supplement with glucomannan, a natural food additive (sugar), and water-soluble dietary fiber extracted from konjac root (Amorphophallus konjac), which is used for weight loss, constipation, blood sugar control, and lowering cholesterol.

31- Eat foods high in magnesium, like almonds, dark chocolate, avocados, legumes, flaxseeds, pumpkin seeds, sunflower seeds, black beans, brazil nuts, cashews, pine nuts, brown rice, soybeans, tofu, sesame seeds, whole wheat bread, halibut, mackerel and salmon.

32- Eat foods high in antioxidants and vitamin C to improve blood circulation, like lime, kiwi, lemon, grapefruit, orange, cranberry, apple, guava, grapes, spinach, broccoli, cauliflower, kale, brussel sprouts, basil, tomato, gooseberry, chives, bell peppers, and thyme.

33- Two servings of vegetables and one serving of fruits are recommended daily. This should provide more than 150 mg of vitamin C (ascorbic acid). Vitamin C regulates the chemical reactions in our body.

34- Avoid eating gluten

35- Drink herbal teas, like mint tea, anise tea, and rosemary tea.

36- Drink up to four cups of parsley tea daily, preferably 30 minutes before meals. Parsley tea is an ideal choice to regulate bowel movements, which helps you lose weight faster. To make parsley tea simply boil a liter (1 quart) of water, once boiled add one large bunch of parsley, turn fire down to low and continue to heat for 5 minutes, after that cover the pot, and let it stand away from the fire, steep for five minutes. Strain and drink at least three cups throughout the day

37- Drink 3 cups of green tea a day to lose weight fast, green tea is is loaded with vitamin C, catechins, proanthocyanidins, vitamin B2, theanine, folic Acid, β-carotene, caffeine, and flavonols.

38- Drink 3 cups of ginger tea a day, ginger contains high amount of allicin and gingerol.

 

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Verified by: Dr.Diab (March 12, 2018)

Citation: Dr.Diab. (March 12, 2018). How to get a flat tummy fast without exercise in a week?. Medcoi Journal of Medicine, 5(2). urn:medcoi:article20319.