It's been well accepted in the scientific community for decades that you can't "spot reduce," regardless of what fitness magazines and YouTube videos say. A study in the Journal of Strength and Conditioning Research confirmed that six weeks of targeted abdominal training was not enough to reduce subcutaneous fat in men or women. A bulbous belly isn't always due to excess fat. Bloating and distension are common, with up to 96 percen t of patients with irritable bowel syndrome reporting the problem, according to a paper in Gastroenterology and Hepatology in The paper goes on to note that 20 to 30 percent of the general population have bloating and distension, too, and these sufferers describe it as moderate or severe.
While you may not be able to lose notable fat in three days, you can achieve a less bloated and distended stomach, giving you the flat look you desire. Changes in your diet and lifestyle support a slimmer looking, less bloated tummy in the short-term as you commit to long-term fat loss strategies. A simple first step is to replace simple carbohydrates — think white bread, white rice and sugary sweets including soda —with high-fiber foods, such as whole grains, leafy greens and fruit.
The Physicians Committee for Responsible Medicine explains that eating high-fiber foods feeds healthy microbes in your gut. These microbes are essential to preventing bloating; when they're hungry, they become irritated and cause a pooch.
Home Remedy: Lose 8 Pounds of Belly Fat in 3 Days
Feed them with fiber-rich foods to shrink your tummy down. When you eat more fiber, you also become more regular. Constipation and gas that also contribute to bloating resolve, slimming your stomach. Drinking more water doesn't cure constipation and the associated bloating, but drinking 2 liters of water per day does enhance the effect of a higher fiber intake reports a paper in United European Gastroenterology published in Certain foods can be particularly bothersome for some people, usually due to genetics and the makeup of their gut bacteria.
The paper in Gastroenterology and Hepatology noted that fermentable oligosaccharides, disaccharides, monosaccharides and polyols — specific types of sugar called FODMAPS for short — can be to blame for bloating and stomach distension. Reduce these foods in your diet, and you may see results in just three days that's closer to the flat look you desire.
While it's a good idea to consult with your doctor or a dietitian when following a low FODMAP diet , you can take steps on your own to reduce trigger foods.
The list of FODMAP foods is extensive, but you can start with those listed above to get flatter belly results in three days. Reducing FODMAPs doesn't guarantee you'll achieve a flat belly, but if you're sensitive to these sugars and carbohydrates, you may see relief and results quickly.
Fitness Workouts Ab Exercises. Janet Renee has over a decade of experience as a registered dietitian. Renee attended the University of California, Berkeley and holds an M. Andrea Boldt. Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. High fiber food can help flatten your stomach. Flat Stomach Wishes. Find out the steps you can take to achieve a flat tummy in three days and in the days beyond.
Anatomy of Belly Fat. Lose Belly Fat.
So, what's the answer? How can you achieve a flatter stomach in three days? Belly Bloat Cleanse. High-Fiber Carbs for Slimming. Eat no more than calories from solid fats and added sugars. Eat smaller meals more often. Instead of having just a few big meals in a day, spread out your food into several smaller sized meals.
This will help keep your blood sugars and metabolism up, and reduce the temptation for snacking in between meals. Method 5 of Focus on cardio. Cardiovascular exercises, like running, swimming, or aerobics, burns more calories which is ideal for quick weight loss. Always consult your doctor before you begin a new exercise or diet routine. Be sure to break a sweat after you finish warming up, and keep the intensity up for an hour of cardio work. Try including intervals, which are short bursts of high-intensity, in your workout. Aim for 70 minutes of cardio exercise a day for 3 days to melt away fat.
Work in weight-lifting. Engaging in light weightlifting and strength training will help you build muscle and burn fat. Instead, start with some basic weight lifting techniques. Go for max calorie burn. If you burn calories more than you eat every day for week, you can expect to lose around pounds. Fad Diets to Avoid. Adam Shuty. You can lose up to 3 pounds in a week, but that's really the max anyone should lose if they're following a healthy weight-loss regimen.
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Not Helpful 0 Helpful 0. I was kg, got down to 82 kg, but I am up to 84 kg now. How can I lose 8 kg more quickly? Michele Dolan Certified Fitness Trainer. Michele Dolan. Without knowing whether 84 kg is a healthy weight for you, it is difficult to suggest a course of action. However, plateaus are common after weight loss, so it is super important to hold the course and do not drop off the healthy eating or exercise.
Your body may be trying to re-adjust to your new weight and that may take time. Not Helpful 9 Helpful You can try the methods described above, however remember this - if it took 2 years to put the weight on - you cannot expect to take it off in 2 days. Patience and perseverance with a healthy diet, low in sugar with moderate calorie intake combined with daily exercise is the only truly healthy way to lose the weight and keep it off.
6 Ways to Lose Weight in 3 Days - wikiHow
Not Helpful 6 Helpful You can go to the gym with your parents or older friends who have a membership. Remember, the gym is not the only place to exercise. You can do workouts inside the comfort of your own home! Not Helpful 1 Helpful Get into the habit of eating healthy meals. Also, avoid unnecessary snacks and swap fizzy drinks for water. Stay active and go for runs, jogs, bike rides, swims, etc. Stay motivated and set realistic, achievable goals. Not Helpful 2 Helpful What you are seeing may be loose skin. This is common in people who lose a lot of weight, and while the skin will usually go back to normal on its own, severe cases can usually only be fixed by a plastic surgeon.
You also may have water weight. This is caused when you start becoming dehydrated and your body holds onto the water in your system, instead of processing it. Drink at least 2 liters of water each day. If you have been doing this for at least a week, consult a doctor. At your age you should concentrate more on eating healthy and exercising. Your body is still growing and will change over time so you should be patient with it. Once you become stronger and healthier, your body will easily maintain a healthy weight.
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If you want to lose weight, walk 30 minutes a day most days and maybe do some more intense exercise the other days. Not Helpful 13 Helpful Not Helpful 10 Helpful Consult your doctor for a medicine for hypothyroidism and take it regularly. Taking it regularly until your thyroid levels become low. Your diet should compose of green vegetables and unseasoned meat.
For exercise, it is important that you do not overwork yourself. Cardiovascular exercises, like running, will do. Water intake is also very important. Drink a glass of warm water every morning to regulate your metabolism. Not Helpful 4 Helpful Unanswered Questions. I'm 13 years old and I have hypothyroidism. I already take medication for it. Will following these directions still help me lose weight? Include your email address to get a message when this question is answered. Get tempting snack and junk foods out of your home. If it's not there, you can't eat it!
Helpful 0 Not Helpful 0. Keep a food journal and write down everything you eat during the day. This can help you identify sources of calories and pay attention to mindless snacking. Help control your meal portions by eating off of smaller salad plates instead of big plates.