Your diet and inactive lifestyle can lead to the accumulation of abdomen fat. So, get moving and learn how to have a flat stomach in 10 days.
If you are overweight, you must have noticed extra fat around your midsection. It is true that your quest for a toned tummy will involve eating healthy. But giving up junk food and eating healthy foods are not the only ways to lose unwanted bulge. You also need to start moving and performing exercises that particularly target your tummy. Your lifestyle habits can also have an effect on your stomach. Whether you want to slip into a figure-hugging dress or just want to be fitter and healthier, there are some easy yet effective ways to get a flat tummy. Know how to have a flat stomach in 10 days.
Causes of belly fat in women
Before diving into how to have a flat stomach in 10 days, know the reasons why women often gain weight, particularly the abdomen area. Menopause, the time when periods permanently stop, is one of them. It is associated with increased abdominal obesity, according to research published in Best Practice & Research Clinical Obstetrics & Gynaecology journal in 2023.
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Belly fat in women may have to do with hormonal changes. Adobe Stock
Women may also gain weight, particularly the midsection, in winter due to the following reasons:
Increased calorie consumption: “Cold weather often leads to cravings for comfort foods that are high in calories, sugar, and fat,” says fitness expert Yash Agarwal.
Reduced physical activity: People tend to be less active in winter due to shorter days, cold temperatures, and a tendency to stay indoors.
Hormonal changes: “Reduced exposure to sunlight can lower serotonin levels, increasing appetite and cravings,” says Agarwal.
Thermogenesis: The body may store fat, especially in the abdomen, to maintain warmth during colder months.
Metabolic slowing: A decrease in physical activity can slow metabolism, contributing to weight gain.
How to have a flat stomach in 10 days: Is it possible?
Want to know how to have a flat stomach in 10 days? Start by trying to burn 500 to 700 calories every day. However, you may get rid of extra kilos with strict dietary restrictions and exercise but do not expect it to happen overnight. “Combining cardio exercises and intense training with a low-calorie healthy diet may give you results within a few days. But at least 6 to 8 weeks are required to achieve an ideal weight and physique and see major changes,” says fitness and nutrition expert Aman Puri.
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How to have a flat stomach in 10 days?
You can learn how to have a flat stomach in 10 days, but make sure to follow these tips religiously:
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1. Plan your meals
Skipping meals to have a flat tummy is not the solution. Eat small and frequent meals throughout the day, a tip you should remember while learning how to have a flat stomach in 10 days. “Planning small and frequent meals helps manage appetite and keeps energy levels balanced,” says Puri. While planning meals, make sure to avoid fad diets.
2. Practice strict portion control
Strict portion control while eating is necessary for warding of excess calorie intake. Yes, this is one of the answers to your “how to have a flat stomach in 10 days” question. Using smaller plates and measuring cups for eating, checking labels for nutrient content, eating slowly, and avoiding binge eating can contribute towards stricter portion control.
3. Swap sugary drinks with healthy liquids
Drink more water instead of having sugary drinks while feeling thirsty. “Not only does it have zero calories, it’s also essential for flushing out toxins and maintaining hydration,” says Puri. Drinking more liquids like water can increase satiety, reduce hunger pangs, and help lose weight, including the abdomen area. Replace sodas, cold drinks, and processed drinks with water, green tea, lemon water and coconut water to reduce unhealthy calorie intake. A 2014 study published in The Journal Of Nutrition found that participants who regularly drank sugar-sweetened beverages, rather than diet soda, experienced more abnormal fat accumulation.
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4. Have adequate amount of protein
A protein-rich diet can help reduce levels of the hunger hormone ghrelin. Protein-rich foods also provide satiety, leading to a reduced appetite. “Incorporate lean proteins (chicken, fish, and legumes) to boost metabolism,” says Agarwal. You should consume 0.8 grams of protein per kilogram of body weight every day, according to Harvard Health Publishing.
5. Incorporate more fibre
Adding more fibres to the diet can help curb cravings without adding extra calories to your meals. Fibre increases satiety and plays a key role in appetite regulation, according to research published in the Foods journal in 2019. “Opt for high-fibre foods such as vegetables, fruits, and whole grains to curb cravings,” says Agarwal. As you learn how to have a flat stomach in 10 days, eat foods with high fibre as well as water content, and low calories to increase feeling of fullness along with managing weight.
6. Practice mindful eating
Being mindful while picking up a combination of the right nutrients with minimum calorie content can help you manage excess calorie consumption. “Mindful eating promotes weight loss by sensibly choosing foods with controlled portions, preventing overeating,” says Puri. That’s why while learning how to have a flat stomach in 10 days, make sure to practice mindful eating.
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7. Maintain a food diary
Keeping a diary is not just to reduce stress. While learning how to have a flat stomach in 10 days, monitor your diet by maintaining a food diary. Such diaries can give you insight into how much you are eating, portion sizes, and patterns, and nutrition intake.
8. Have metabolism-boosting drinks
“Go for drinks like green tea, cinnamon-infused water, and cumin seeds water to help boost metabolism, supporting the weight loss journey,” says Puri. Green tea, which contains catechins, and caffeine, may help to increase energy metabolism, as per research published by Cochrane Library in 2012. Remember to drink metabolism-boosting drinks while learning how to have a flat stomach in 10 days.
9. Stay away from stress
Improper sleep patterns and poor sleep quality can lead to changes in hormones and metabolism. They may hamper behaviour and cause mood changes, leading to overeating or increased food cravings. “Stress can also cause high cortisol levels which can slow down the metabolism, leading to a risk of obesity,” says Puri.
10. Eat less salt
While making dietary changes, make sure to reduce salt intake as it can contribute to water retention, which can leave your stomach looking bloated. Over 70 percent of dietary sodium comes from eating packaged and prepared foods like deli meats, burgers, pizza, and chips, according to the US Food and Drug Administration. Limit sodium consumption to about 1 teaspoon per day.
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11. Restrict alcohol consumption and smoking
Consumption of alcohol can lead to visceral fat gain because it is high in calories. “Regular smoking can increase chances of insulin resistance associated with stomach fat accumulation,” says Puri. As part of learning how to have a flat stomach in 10 days, quit smoking and drink less.
12. Circuit training
This type of training involves short bursts of intense training within a short time interval with repetitions. “It burns fat and calories, boosts metabolism, aiding towards weight loss in a short span of time,” says Puri. Performing burpees, jumping jacks, leg lifts, and lunges during circuit training can help you shed stubborn belly fat.
Do crunches to have a flat stomach. Image courtesy: Adobe Stock
13. Include core exercises
The core muscles are present around the abdominal area. While learning how to get a flat stomach in 10 days, remember that exercising the core muscles helps trim belly fat. “Core-focused exercises like planks and crunches strengthen abdominal muscles, improving tone and structure,” says Agarwal.
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14. Perform cardio exercise
Running, cycling, swimming, and brisk walking are all examples of cardio workout. “These exercises cam raise heart rate, improve circulation and metabolism, which supports calorie burning and causes overall fat reduction, toning the body. Cardio workouts cause the body to use stored fat as its primary fuel, reducing the waistline,” says Puri.
15. Stand while exercising
Sitting exercises may be more comfortable, but doing them while standing up may be more beneficial. Substituting sitting with standing while exercising may prevent weight gain in the long term, according to an analysis published in the European Journal of Preventive Cardiology in 2018. When you stand up and workout, you activate more muscles to maintain balance. This way, you spend more energy while exercising.
A toned tummy takes time and patience. But if you are wondering how to have a flat stomach in 10 days, you can start by making dietary changes and performing multiple exercises. Also, remember that you may lose some weight in 10 days from the tummy but don’t expect something magical to happen. Have realistic expectations and aim for what can be achieved.
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The Norwegian 4×4 workout has been touted as the ultimate longevity-boosting workout, credited for significantly improving aerobic fitness scores over just eight weeks.
Popular among runners and developed by researchers from the Norwegian University of Science and Technology (NTNU), it involves performing four sets of four-minute cardio intervals at 85-95% of your maximum heart rate, followed by three minutes of light recovery.
Emmanuel Ovola, an expert running coach, physiotherapist and Technogym ambassador, is currently using it in his training.
“I’m trying to do that three times a week for 12 weeks, which the research shows is really effective for increasing VO2 max—the maximum amount of oxygen your body can use during intense exercise,” Ovola tells Fit&Well.
I’ve tried it—once—and I’m in no hurry to try it again. While the NTNU says the workout is suitable for any fitness level, Ovola agrees it’s far from beginner-friendly.
So, I asked how he’d adapt the protocol for a more entry-level audience—like me.
Beginner interval running workout
A better beginner-friendly option, he says, would be to perform 6-10 intervals of 400 meters, with 60-90 seconds of recovery between reps.
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
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But, rather than running those intervals flat out (or at 85-95% of maximum heart rate), Ovola suggests a different approach.
“I think it’s important to pace yourself and work on controlled running,” he says.
He recommends warming up thoroughly (this five-minute running warm-up is a good place to start), then running the first 400m at around a six or seven out of 10 RPE (rate of perceived exertion).
Time how long this first 400m takes, then aim to match that pace for the remaining intervals, which will get harder as fatigue sets in.
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Benefits of this interval workout
As with the Norwegian 4×4 method, this interval training approach should make your legs more resilient so you’re better able to, according to Ovola, “run hard on heavy legs” over longer distances.
“I coach people who have shaved 30 to 60 seconds off their 5K times in just 6-8 weeks by following the Norwegian method,” he adds.
If you’re a relative beginner, this kinder version should deliver similar improvements, but you should always listen to your body because running fast puts more stress on your muscles and joints.
If your body is able to cope with these sessions, Ovola suggests performing this routine 2-3 times per week, with ample rest between each session, and not neglecting slower, longer runs to build overall running efficiency and aerobic endurance.
The 2-2-2 workout is more than an internet trend. It’s a full-body, time-saving, and strength training workout that can be done in the gym or with dumbbells at home, any time. It sounds too good to be true, but it’s backed by science and an expert PT.
Alain Gonzalez popularised the workout most recently, but the longevity perks for women are clear. Strength training offers women benefits, like reducing the risk of osteoporosis, sarcopenia, and cardiovascular disease. It also improves mobility and balance. However, we’re often the most time-stretched people in the gym, so anything we can do to shorten the time we need to spend there is appreciated, especially during the busy festive season.
The 2-2-2 workout has soared in popularity over the last few months, and it’s hardly surprising, says Sarah Campus, a certified PT and women’s fitness specialist. “It delivers balanced strength, cardio, and mobility benefits in a time-efficient and sustainable way,” she says, with variety that makes it easier to stay consistent in busy periods and while “juggling work, family, and energy”. Try it for yourself.
What is the 2-2-2 workout?
The 2-2-2 workout focuses on building strength in a time-efficient and effective way. It gets its name from the two workouts a week that are in the plan, the two sets you do in the workout, and the two days of rest you have between sessions.
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Both are full-body workouts, and the idea is that you work close to failure for each set. Doing so means your muscles are under more strain, leading to faster improvements.
The two days of rest between sessions give the body enough time to allow for hypertrophy to occur. This is when your muscle cells grow and repair after being put under tension and stress during a workout.
Quality over quantity in the definition of this workout, and it’s an approach backed by science. Research in Medicine & Science in Sports & Exercise shows people who lift weights twice a week see increases in strength and reductions in body fat over 12 weeks, compared to groups who only do cardio.
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How to follow the 2-2-2 workout
The most important part of the 2-2-2 workout is intensity. As you’re only pushing yourself two days a week, it needs to be a challenge. In fitness terms, failure means pushing yourself until it’s a struggle to do any more repetitions. Your movement speed will slow down, but you should still be able to maintain good form.
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Set yourself up safely in case you need to get out of the exercise quickly. For example, if you’re doing a squat with a barbell, set up the safety bars on the rack to a good height for you, or switch to dumbbells.
Here’s what the 2-2-2 workout could look like for you:
Workout 1
Squat: This works the entire lower body, including the quadriceps and glutes.
Bench press: This targets the chest muscles, shoulders, and arms.
Hip thrust: This is one of the best glute exercises, but it also engages the core and targets the hamstrings (back of thighs).
Rows: Using a set of dumbbells or a barbell, the bent-over row exercise targets muscles in the back and arms.
Romanian deadlift: This exercise targets muscles in the hamstrings, glutes, and the muscles that support the spine.
Overhead press: The press focuses on the shoulders, arms, and chest muscles. You can do this with a barbell or dumbbells.
Workout 2
Leg press: Use the machine in the gym or swap this to a squat if you’re exercising at home. It targets the leg muscles and glutes.
Deadlift: Repeat the same hip-hinge movement as the Romanian deadlift, but this time bring the weight off the floor. It’s a full-body exercise, targeting muscles from the calves to the upper back. Use a barbell, kettlebell, or resistance bands.
Walking lunges: This is a compound single-leg exercise, so it will make sure that you’re equally as strong in one leg as the other. Use dumbbells or a kettlebell for this.
Push-ups: This exercise targets the chest, shoulders, arms, and engages the core. If you can’t do a full one yet, start on your knees.
Lat pulldown: Utilise the cable machine in the gym or your resistance bands to do this exercise, which focuses on the back and arm muscles, at home.
Shoulder press: Repeat the shoulder press exercise from the first workout, using dumbbells, a barbell, resistance bands, or a kettlebell.
Benefits of the 2-2-2 workout
Reduces sarcopenia risk: After menopause, our risk of age-related muscle loss (sarcopenia) skyrockets. Affecting everything from posture to balance, strength training is key for building muscle and reducing the chance of this condition being a problem for you with age.
Boosts muscle growth: Studies have shown that even one hard set of exercise can result in significant muscle growth when working close to failure. When you can’t perform that last rep, it’s called “technical failure,” according to the American National Academy of Sports Medicine(NASM). The closer you get to failure, the more your muscles grow, a recent Sports Medicine review found.
Less stress on the body than other workouts: “Using 2 sets reduces overall fatigue and recovery demands whilst still providing enough challenge to the body and mind to build and maintain strength, which is especially important for women over 40,” says Sarah. “Fewer sets make workouts shorter and more manageable, less joint and nervous system stress, and improved consistency over time.”
Easier to stay consistent: When we’re having a busy week, exercise is often the first thing to go, at least in my experience. Only having to make time for it two days a week lessens the time pressure and means you’re more likely to do it.
Versatile: Whether you pick up a barbell in the gym, use machines, or stay at home and use your favourite resistance bands and kettlebells, you can do the 2-2-2 workout.
Tips for doing the 2-2-2 workout
Focus on consistency: Consistency over perfection is key to the 2-2-2 workout, says Campus. “Start with weights that feel manageable and focus on good form over intensity,” she says.
Plan your session in advance: If you’re new to strength training and not sure what this workout could look like for you, try the example above. Alternatively, speak to a personal trainer to organise your sessions in advance.
Make workouts non-negotiable: “Treat the workouts as appointments in your day, and stay flexible if energy is low one day by reducing the reps, load, or pace instead of skipping it entirely,” she says.
Prioritise recovery: The key to the workouts is exercising to fatigue, which means good recovery is essential. “Prioritise recovery with adequate sleep, protein, hydration and mobility work, and pay attention to how your body responds week to week so you can adjust without guilt,” says Sarah, who is also the founder of LDN Mums Fitness.
In “The End of an Era,” Taylor Swift gives fans a behind-the-scenes look at the workout routine that helped her prepare for her “Eras Tour.”
Episode 3 of the six-part Disney+ docuseries follows Swift as she hits the gym throughout the tour, which ran for nearly two years.
Since each show lasted over three hours, Swift enlisted the help of personal trainer Kirk Myers to help her focus on endurance so she could maintain her energy throughout each concert.
“There are a lot of things that we pulled off on this tour that I’ve never even attempted on past tours. I think the longest show I ever did before was 2 hours and 15 minutes,” she said during the episode. “I never would have believed you if you would have told me we would be doing a 3.5 hour show. Now, saying that is one thing. Doing that physically is another.”
In order to dance and sing for that long, the 36-year-old had to make certain lifestyle changes.
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“I really had to up my game in terms of physical training,” she said.
While reflecting on her workout routine, Swift joked that it wasn’t for the faint of heart. “I’ve never worked out this much in my life. It’s horrible,” she added.
Here are just a few of the exercises Swift focused on as part of her “Eras Tour” workout routine.
She Prioritized Strength Training
Episode 3 of the docuseries shows Swift in the gym prioritizing strength training. She can be seen doing the following moves:
Battle waves and wave slams
Ski machine
Resistance band-assisted pull-ups
Medicine ball sit-up throws
Overhead hammer slam
Assisted reverse crunch
Hanging knee raise
Medicine ball slams
Medicine ball Russian twists
Reformer plank pikes
Crossover crunch with ankle weights
Medicine ball side throws
Bosu ball squat and press
She Did Lots of Pull-Ups But Hated Them
Swift can be seen doing pull-ups assisted by a resistance band and revealed that she has a “strong dislike” for them.
“In no way do I ever apply this at any point in the show. I just want to flag that as I do every time I have to do pull-ups,” she quipped.
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Swift’s personal trainer encouraged her and said she’s gotten “stronger” throughout the years while performing the exercise.
“It’s from all the pent up rage and resentment I have for them,” she joked.
She Started Training 6 Months Before the Tour Began
While reflecting on her workout routine, Swift said she started planning for the tour early on.
“Six months ahead of my first rehearsal, (I was) running on the treadmill every single day at the tempo of the songs that I was playing while singing them out loud,” she said. “You just don’t want them to see you panting.”
Swift previously spoke about her intense treadmill workout in an interview with Time.
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“Every day I would run on the treadmill, singing the entire set list out loud,” she told Time. “Fast for fast songs, and a jog or a fast walk for slow songs.”
She Did a LOT of Cardio
Dancing and singing for over three hours is a killer workout, especially when you’re running around the stage all night long. In the docuseries, Swift noted that two of her songs are particularly difficult to perform.
“‘1989’ and ‘Reputation’ are very high cardio. Anything’s hard when you’re scaling a stage that goes the entire length of an NFL stadium,” she said. “I think I run like 8 miles in the show.”
