Fitness

How to have a flat stomach in 10 days: 15 effective tips for a toned tummy

Published

2 hours ago

December 2, 2024

How to have a flat stomach in 10 days: 15 effective tips for a toned tummy

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.

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.

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:

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.

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.

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.

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.

Woman doing bicycle crunches — 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.

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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Fitness

50+ top-rated Cyber Monday fitness deals: Peloton, treadmills, Garmin, more

Published

11 hours ago

December 2, 2024

Press Room

50+ top-rated Cyber Monday fitness deals: Peloton, treadmills, Garmin, more

Run, don’t walk!

Cyber Week is finally here, which means our favorite stores are flexing the best Cyber Monday fitness deals of the year on everything you need to step up your game. That’s right, Brooks, NordicTrack, lululemon, and even the cult-favorite Peloton are doubling down on discounts.

RELATED: Best fitness and wellness Christmas gifts for the most active people you know

With the New Year around the corner, health and wellness is top of mind. Perhaps, your home gym is in major need of a revamp, or maybe you need to restock the supplement drawer. There could be a few pieces of trendy workout clothing you’ve been waiting to throw in your closet, or maybe you’re looking to find the perfect gift for the wellness phanatic in your life.

Cyber Monday fitness deals

Let’s be honest — some of us just want to get snatched before the holidays. No matter your situation, there is something in this fitness guide for everyone; fitness trackers, running shoes, protein powders, and more.

Don’t wait! We’ve worked up a sweat finding all the best deals to help you meet your gym goals — but, we don’t expect them to stick around forever. Jump below to browse all the best deals or head to the category you need to check off your wellness wishlist.

Fitness Trackers

Garmin Instinct 2 Smartwatch

Best Buy

Whether you’re a hardcore gym rat or prefer to take your workouts into the wilderness, a smartwatch is an essential tool for optimizing your health goals. This model features preloaded activity profiles for running, biking, swimming, and more — making it an unbeatable buy for anyone who puts health at the forefront.

Workout Clothes

New Balance Women’s Fuel Cell Propel V4 Running Shoe

White and brown New Balance shoe — Amazon

In case you haven’t been paying attention, the not-so-new sneaker brand has been churning out innovative running shoes like there’s no tomorrow. The Fuel Cell Propel V4 Running Shoe is no exception in New Balance’s roster of on-trend, performance-ready sneakers. Reviewers say this style has a propulsive feeling and the mesh upper provides flexible, breathable support.

Exercise Bikes

Peloton Bike+

Have some hefty New Year’s goals in mind? Start biking! If you’ve been waiting years to join the Peleton Club, this is your shot. The one-of-a-kind Peloton Bike+ is marked down 20% on Amazon. The large HD screen, live and on-demand classes, and state-of-the-art features make for a truly immersive workout experience.

Treadmills

UREVO Folding Treadmill

Compact, folding treadmills are an ideal purchase for your in-home gym, and this sleek UREVO Folding Treadmill fits the bill. An anti-slip belt provides a safe cushion for your knees, and a full-featured LCD display provides access to all the settings you can muster while running away.

Gym Equipment and Essentials

FIT KING Foot & Leg Massager

Recovery tools are just as important as workout gear — and they also happen to be deeply discounted. Using only compressed air, this wearable device massages your leg muscles to improve circulation and reduce swelling, helping you heal more quickly after injuries or strenuous exercises.

Best Protein Powder and Supplement Deals

Vital Protein Collagen Peptides

As the #1 bestselling collagen supplement on Amazon with over 200,000 ratings, Vital Proteins is a favorite of those looking to strengthen nails, promote hair growth, and reduce fine lines naturally. The unflavored formula includes hyaluronic acid and vitamin C for better absorption and easily mixes into yogurt, coffee, or smoothies.

Your Black Friday FAQs, answered by shopping experts

When is Cyber Monday 2024?

This year, the online shopping holiday Cyber Monday takes place on Monday, December 2, 2024. Many Cyber Monday sales start even earlier!

Which is better, Black Friday or Cyber Monday?

The short answer is, it depends. Some retailers approach Black Friday and Cyber Monday differently, discounting various brands and products throughout the days after Thanksgiving, sometimes at different price points.

Traditionally, Cyber Monday offers retailers an opportunity to drop deeper discounts on already on-sale products. However, consumers should take caution: waiting for Cyber Monday is a risk that products, or certain sizes or models, may sell out.

Conversely, some stores don’t differentiate between their Black Friday and Cyber Monday sales.

When is Travel Tuesday 2024?

Jet-setters rejoice: Travel Tuesday, with its great deals on flights, hotels, cruises, all-inclusives, and more, will take place on Tuesday, December 3, 2024.

Where can I find the best deals?

Right here! Follow Post Wanted shopping coverage for all the Black Friday, Cyber Monday, and Travel Tuesday deals worth your coin in 2024.

For over 200 years, the New York Post has been America’s go-to source for bold news, engaging stories, in-depth reporting, and now, insightful shopping guidance. We’re not just thorough reporters – we sift through mountains of information, test and compare products, and consult experts on any topics we aren’t already schooled specialists in to deliver useful, realistic product recommendations based on our extensive and hands-on analysis. Here at The Post, we’re known for being brutally honest – we clearly label partnership content, and whether we receive anything from affiliate links, so you always know where we stand. We routinely update content to reflect current research and expert advice, provide context (and wit) and ensure our links work. Please note that deals can expire, and all prices are subject to change.

Fitness

Libraries are offering free health and wellness classes across the US

Published

23 hours ago

December 1, 2024

Press Room

Libraries are offering free health and wellness classes across the US

MILWAUKEE (AP) — The Aurora Health Care Mobile Medical Clinic team waited patiently at a table in the main hallway of the Milwaukee Public Library’s sprawling downtown branch, a blood pressure cuff and mental health questionnaire at the ready as they called out to patrons who paused: “Do you have any questions about your health?”

On this Tuesday afternoon, one man did. His joints were bothering him, he told Carolyn McCarthy, the team’s nurse practitioner. And he knew his bones need calcium to stay strong, so he stopped taking his blood pressure medication, a calcium channel blocker.

McCarthy talked with him at length in simple and specific terms about how the medication worked on his cells, why it was important to take and how it doesn’t affect calcium storage in his bones.

“Hopefully, he walked away a little bit more informed,” McCarthy said.

The mobile clinic is one of several health programs offered by libraries around across the U.S. — from tiny rural town libraries to large urban systems. They offer fitness classes, food pantries, cooking classes, conversations about loneliness and mental health, and even blood pressure monitors that can be checked out just like books.

The public health programs leverage libraries’ reputation as sources of reliable information and their ability to reach people beyond formal health care settings. No money, insurance, language skills or ID required, no limits on age. All are welcome.

Libraries are “the last true public institution,” said Jaime Placht, a health and well-being specialist at the Kansas City Public Library system in Kansas City, Missouri. The system has a full-time social work team. “The library is a public health space.”

The Kansas City Public Library, along with Milwaukee and several others, is part of the American Heart Association’s Libraries with Heart program. Several Kansas City branches have blood pressure stations — which Placht said have been used 13,000 times — as well as a take-home blood pressure kits that have been checked out nearly 100 times. The program started there about a year ago.

“We have patrons that say, ‘Because I used the blood pressure monitor at the library, I went and saw my physician for the first time in a long time,’” Placht said.

There is no local public health office in Jarrell, Texas, a small town between Austin and Waco. But there is a nonprofit library that can connect patrons to mental health help. It’s one of nine rural libraries in central Texas that receives funding from the St. David’s Foundation, the philanthropic arm of one of the state’s largest health systems.

Jarrell Community Library and Resource Center is a place for brave conversations. When a senior card game group turned to a discussion of the best crematorium in town, the library brought in local experts to teach about end-of-life planning, library director Susan Gregurek said. Last year, seven women came to the library for information on how to file restraining orders against their husbands.

“This is mental health, but it’s obviously larger than mental health,” Gregurek said.

The public library in Smithville, Texas, which also gets money from the Libraries for Health program, stocks boxes of surplus food from area farmers and built out programs that help teens, older adults and parents address isolation. The library’s peer support specialist has gone from working with four to five people a month to nearly 60 in the community southeast of Austin.

St. David’s Foundation has invested more than $3 million in the program over three years, which Smithville library director Judy Bergeron said is key when she hears comments like, “Why are we funding the library so much? Nobody reads anymore.”

A year and a half into being in Milwaukee’s libraries, mobile health clinic reaches eight patrons on average per visit. They’ve had some people come back to say they went to the hospital and got a life-saving treatment, McCarthy said. They’ve also had patients who did not seek help and later died.

“What we do is a Band-Aid on a broken (health care) system,” McCarthy said of the clinic.

Another library effort in Milwaukee teaches kids about healthy nutrition habits at the Mitchell Street branch — a weekly after-school program run by chef Sharrie Agee since 2022.

“Certain areas of Milwaukee don’t have the same opportunities to (access) healthy ingredients, healthy sources of food, the knowledge behind how to use those ingredients,” said Agee, whose class learns how to make snacks from different continents.

Four junior chefs helped her cut cheese and tomatoes for a pizza this month while she quizzed the rest of the attendees: What country is pizza from? What ingredients are listed on the recipe?

Ruby Herrera, 40, brought her children to help them learn to cook something healthy and try different foods. Her older kids cook everything in the air fryer.

Yareni Orduna-Herrera, 7, ran over to her mom, smiling, her task of slicing tomatoes complete.

She said she’ll try the recipe home again and also wants to learn to make rice and beans. But first, she needed to taste the pizza.

“The one that I made,” she said with pride.

___

The Associated Press Health and Science Department receives support from the Robert Wood Johnson Foundation. The AP is solely responsible for all content.

Fitness

Bungee fitness: Ocala’s newest form of exercise

Published

1 day ago

December 1, 2024

Press Room

Bungee fitness: Ocala’s newest form of exercise

OCALA, Fla. (WCJB) -If you’re looking for a different way to work out, a new center in Ocala may be the perfect place for you. Bungee workout fitness classes are a hot trend right now, and Fly With Me Bungee Fitness has just opened in Ocala. Let’s explore what the hype is all about!

Bungee Fitness was founded in 2015 by Patty Cummings. She started this initiative to help people experiencing aches and pains engage in workouts. Her goal was to create a program that would allow individuals to regain their fitness and improve their overall well-being.

“It’s the best feeling I can’t even explain it. Knowing that this is something I created to see people smile and laugh to feel good about themselves. Knowing I did something before god takes me home, it makes me feel good,” added Cummings.

Bungee workouts are a unique low-impact exercise combining full-body cardio using bungee cords. This fitness approach reduces joint stress. The owner of Ocala Fly With Me Bungee Fitness, Melissa Dresbach is excited to introduce this one-of-a-kind experience to the local community.

“What makes it so unique is that it’s perfect for anyone. Anyone can do this whether you have injuries, whether you work out every day or you haven’t worked out in years. This is just perfect for anyone and the best part about it’s so much fun,” added Dresbach.

Many people came to try out the unique workout including Camden Crews and Emily Ewers.

“It was a really good cardio workout,” said Crews

“We are definitely used to doing a lot of HIIT workouts so I would say this was high intensity, got your heart rate up, super fun, and different kind of workout, ” said Ewers.

If you want to find a fun way to exercise, you can sign up for a class with Fly With Me Bungee Fitness in Ocala!

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