Having a flat tummy is a goal for many South Africans. Not only does it help you look better in your clothes, but it also indicates good health and can boost self-confidence. While getting a flat stomach does require commitment and consistency with both diet and exercise, you can start seeing results in as little as 7 days by following the right plan.
Here are 7 tips to help South Africans get a flat tummy in just 7 days:
1. Cut Back on Refined Carbs and Sugar
Reducing your intake of refined carbohydrates and added sugars is one of the most effective ways to reduce belly fat quickly. Refined grains like white bread, pasta, rice and cereals break down into sugar easily once digested, leading to spikes in blood sugar and insulin levels, which can increase belly fat storage.
Try to limit foods like white bread, sugary breakfast cereals, cakes, candies, biscuits and other baked goods. Avoid sugary drinks like soda and fruit juices as well. Focus on getting carbohydrates from high-fiber whole food sources like vegetables, fruits, legumes, whole grains and nuts instead.
2. Increase Protein Intake
Protein is the most important nutrient for reducing tummy fat. Eating more high-quality protein elevates metabolism, reduces hunger and promotes fat burning. Protein takes longer to digest and be absorbed than carbs or fat, so it helps you feel fuller for longer after meals.
Aim for 0.8-1 gram of protein per kilogram of body weight daily from sources like lean meats, eggs, legumes, nuts and seeds. Some good high-protein snacks include plain Greek yogurt with berries, nut butter on celery sticks and a handful of unsalted nuts or seeds.
3. Choose Healthy Fats over Bad Fats
Not all fats are created equal when it comes to tummy fat. The right types of fats help reduce abdominal fat, while the wrong kinds can lead to belly fat gain. Swap out trans fats, saturated fats and hydrogenated fats in favor of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).
MUFAs are found in olive oil, avocados, nuts and nut butters. PUFAs are found in fatty fish, chia seeds, flaxseeds and walnuts. These healthy fats promote fat burning and metabolism and are anti-inflammatory.
4. Drink More Water
Staying well hydrated supports so many aspects of good health and can really help reduce belly fat quickly. Drinking more water boosts metabolism, curbs appetite, flushes out toxins and prevents water retention, which reduces abdominal bloating. Aim for 2 to 3 liters of water per day. Sparkling water with a squeeze of citrus is a fun way to increase intake.
5. Engage Your Core with Planks
One of the most effective exercises for strengthening and flattening the tummy area are planks. This functional core exercise activates deep abdominal muscles that pull the belly inwards and improve posture. Holding the plank position builds endurance in core muscles so they work harder even at rest.
Aim to hold a plank for 30-60 seconds, 3 to 5 times daily. Make sure your body is in a straight line from heels to head and avoid sagging or sticking your butt in the air. Take breaks as needed between sets.
6. Incorporate HIIT Sessions
High Intensity Interval Training (HIIT) provides big fat burning benefits. HIIT alternates quick bursts of intense exercise with short recovery periods to keep heart rate up and burn more calories in a short timeframe.battle ropes, jumping jacks, burpees, jumping rope and stair climbs.
Aim for two 10 to 20-minute HIIT style workouts during your 7 days. Use bodyweight moves like squats, lunges, pushups, crunches, planks, mountain climbers, battle ropes, jumping jacks, burpees, jumping rope and stair climbs.
7. Avoid Bloat-Causing Foods
Certain foods are common culprits for causing abdominal bloating, which counteracts a trim tummy look. Food sensitivities like lactose intolerance and gluten intolerance can trigger gas, belly inflation and water retention.
Avoid or limit gas-producing foods for less bloat including beans, lentils, carbonated beverages, dairy, broccoli, cabbage, asparagus, apples and onion. Slowly reintroduce one at a time while paying attention to your body’s signals.
Optional: Consider a Natural Belly Fat Burner Supplement
Taking a high quality natural belly fat burner supplement can also help accelerate your flat tummy results. Look for pills that contain clinically proven ingredients like green tea extract, conjugated linoleic acid (CLA) and acetyl l-carnitine. These should help burn fat, increase energy and reduce appetite without harsh stimulants or side effects. Always follow dosage directions carefully.
Making these diet, exercise and lifestyle changes can lead to an impressive reduction in belly fat and a flatter, more toned tummy in just 7 days. Be consistent, drink enough water and get enough rest. You’ll start seeing and feeling a difference in your waistline very soon.
