How to Flatten Your Stomach in One Week

Excess belly fat is a health hazard and does nothing for your appearance. It's linked to medical conditions, such as type 2 diabetes and heart disease, and it affects the way your clothes fit. If you wish to quickly flatten your tummy, a safe and health approach is best. Within one week, your stomach will appear flatter due to the loss of bloating and water weight. After this, excess belly fat will gradually reduce if you keep up with your diet and exercise routine.

Step 1
Eat foods that promote the loss of water weight and reduce belly bloat, which will make the most significant aesthetic difference in one week's time. According to The Dr. Oz Show, papaya, cucumber, bananas, yogurt, rice and herbal tea are some foods that can make you feel slimmer.

Step 2
Engage in 300 minutes of aerobic activity a week to burn calories. Go jogging, jump rope, ride a bike, play tennis or work up a sweat on a stair climber or elliptical machine. Raise your heart rate to the point where you reach a moderate intensity; you shouldn't be able to sing, but should still be able to talk.

Step 3
Incorporate 15 minutes of high-intensity intervals into your cardio routine on three days of the week to optimize your caloric burn. According to Shape.com, you can continue to burn calories for up to 24 hours after finishing your high-intensity interval workout. To do intervals, alternate between two minutes of moderate cardio and one minute of vigorous cardio during which you can't talk anymore. For instance, alternate from a jog to a sprint.

Step 4
Perform strength training at least two times per week. In addition to your abs, also work your arms, legs, chest, back, hips and shoulders. By building muscle tissue throughout your entire body, you boost your resting metabolism so you burn fat more efficiently including your belly fat. Work your way up to doing three sets of eight to 12 repetitions of each exercise. Use weight that's challenging enough so the last couple of repetitions of each set are hard to complete.

Step 5
Make abdominal exercise part of your strength-training routine. Although these exercises won't eliminate belly fat, they will strengthen and tone your abs so that when your belly fat reduces, your stomach will appear well-defined. Perform crunches on a stability ball, reverse crunches, knee raises in a captain's chair and the bicycle maneuver. These exercises most effectively work your abs, according to a study by the American Council on Exercise.

Step 6
Watch what you eat. In order to lose weight, you have to create a caloric deficit. Part of this deficit comes from your diet. Serve yourself smaller portions, swap out high-calorie foods for low-calorie options and limit foods high in sugar, saturated and trans fats, salt and cholesterol. Emphasize low-fat or non-fat dairy, whole grains, lean protein, and fruits and veggies. Compare food labels and keep a food journal so you can monitor your eating habits.

Warnings
See your doctor before starting a new exercise program of diet, particularly if you've been inactive or have health conditions or injuries.
Tips
Lose weight at a rate of no more than 1 to 2 pounds per week, which is safe according to the National Heart, Lung, and Blood Institute. It will take a daily deficit of 500 to 1,000 calories to achieve this.