Lose Belly Fat By Summer With This 10-Day Diet Plan

How to Get a Flat Belly By Summer in 10-Day Diet Plan

The formal start of summer is about 10 weeks away but if you aren't in tip-top shape simply yet there's no need to worry. Why? Because by making some easy changes to what you eat, what you do, and how you practice, you can go from flab to fab in about a month.

Since the best way to lose weight and stay in shape involves a combination eating right and exercising, we've included both types of tips on our list, and also interspersed some important habits to keep in mind if you're looking for a flat belly.

While tossing some berries and nuts into your oatmeal is a great way to boost your intake of satiating protein and fiber that will transform your tummy for the better, so too is doing some core-engaging flat planks. Couple those adjustments with ensuring you get a solid eight hours of sleep each night, and watch the belly fat disappear faster than the sunscreen you can never seem to buy enough of. For more words of belly-blasting wisdom, keep reading.

1.Do Some Flat Planks

To start your quest for a flat belly this summer, why not begin with a simple and versatile exercise you can do whenever you have a spare 5 minutes? Flat planks engage your core, and they are the single most effective move that works every muscle in your body. Whether you're doing some flat planks while you watch TV at night or in your office during some downtime, they will have your abs (and the rest of you) looking fit and toned in no time. "If you can only do it for 30 seconds before collapsing, try to add 10 seconds to it each time you attempt it," Mark Langowski, NASM, ACSM, celebrity trainer and CEO of Body By Mark Wellness, advises. "Do this for three sets every other day and you'll start seeing results!"

RELATED: Get how to fire up your metabolism and lose weight the quick way.

2.Sleep 7 to 8 Hours

In the interest in training, getting in shape quickly will require some habit changes. For starters, make sure you're getting enough sleep each night. According to Wake Forest researchers, dieters who sleep five hours or less put on two and a half times more belly fat, while those who sleep more than eight hours pack on slightly less than that. Though that might not sound like much, when you have a regular bedtime and stick to it, you set yourself up for day-in, day-out weight loss.

"Proper sleep is crucial for weight loss. Too little sleep leads to poor food choices, largely due to increased levels of the hunger hormone, ghrelin. Extremely little sleep too decreases levels of leptin, a hormone that helps satiate your appetite. Lack of sleep more clouds judgment and causes impulse decision building, which inevitably leads to poor food choices," adds founder and Certified Sleep Science Coach at SleepZoo, Chris Brantner.

3.Snack On Popcorn

For a flat belly, put down the chips and cookies and snack on any air-popped popcorn instead. The air-popped stuff doesn't have the salt and fat that comes with unhealthy microwave popcorn that's usually doused in butter, and it's also an excellent source of satiating fiber and protein. One cup of popcorn popped fresh in olive oil and lightly salted has 2 grams of fiber, one gram of protein, and is only 40 calories. To join any flavor to the tasty, low-calorie treat, make use of metabolism-boosting spices such as cinnamon or cayenne pepper. For more ways to boost your fiber intake, check out high fiber foods!

4.Try Flutter Kicks And Criss Crosses

If you want a flat belly in a matter of days, you better be ready to work for it and feel the burn. That's where the killer combo of flutter kicks and crisscrosses comes in. According to Mark, this exercise "practically draws the lines right down the sides of your midsection as you are doing them." In addition to engaging your abs, the motion of your legs required by this exercise also works your inner and outer thighs. If you're looking to wear short shorts and bathing suits this summer, this routine is for you!

5.Drink Water Before Each Meal

Given the rising temps it's to be expected that you may drink more water than usual in the coming months, just make sure your H20 intake occurs before you chow down. According to British research, sipping 16 ounces of water ere each meal can lead to substantial weight loss. Researchers enlisted 84 obese adults for a three-month experiment and broke the participants into two groups. The principal group was told to drink 17 ounces of water half an hour before each of their meals while. the other group was told to imagine that they were already full before digging in. When the research concluded, the water group lost about 9 pounds, while their imaginative peers shed approximately three fewer pounds. Scientists suspect loading up on H2O before meals is an effective weight loss strategy because it helps increase satiety. If you're less hungry when mealtime rolls around, then you're more inclined to make smarter food choices.

6.Toss Some Berries And Nuts Into Your Oats

Research has shown that people who eat oats for breakfast feel full longer, and whether you prefer oatmeal or overnight oats, try tossing some berries and nuts into the already protein-packed meal to make it even more nutritious. The tasty additions are both great sources of satiating fiber, which is an excellent weight loss ally, and are healthier than brown sugar of syrup, which can cause the formation of belly fat. For added help, sprinkle some cinnamon on top. New research suggests the comforting spice improves metabolic health by acting directly on fat cells, inducing them to start burning energy via thermogenesis.

7.Pair Split Lunges With Bicep Curls

Summer is all about the flat-belly hello bikini season! but why not tone some other parts of your body while you're at it? By pairing split lunges with bicep curls you'll be giving your legs, abs, and arms a workout. Mark, who advises doing this exercise with 1-liter water bottles, says, "Even though you aren't actively moving your abs, they play a huge role in keeping your spine upright during this exercise, so please make sure you keep them engaged throughout the entire movement. This one makes your entire body tremble—so get ready!"

8.Cut Your Sugar Intake And Increase The Amount Of Fiber You Eat

Cutting the amount of sugar you eat is one of the quickest and easiest ways to flatten your belly, especially if you replace that unhealthy added sugar with more fiber. In a report of 68 clinical trials and studies, New Zealand researchers reported in the British Medical Journal that increasing sugar intake meant increasing body weight while reducing sugar meant reducing body weight. Similarly, growing fiber is another way to keep your belly lean. In a study of 1,114 people over five years, researchers reported that for every 10 grams of soluble fiber people ate, their belly fat accumulation was reduced by nearly 4 percent—even if they did nothing else to lose weight. Eat more soluble fiber with these overnight oats recipes!

9.Make Hummus Your Go-To Dip

Speaking of fiber, another great source of the satiating nutrient is hummus and vegetables. Dippable veggies such as carrots, bell peppers, and broccoli are packed with fiber and an array of other vitamins, and they pair perfectly with the creamy chickpea dip, which has 2.5 grams of fiber per ¼ cup. By skipping unhealthy cheesy dips in favor or hummus, you'll be doing your belly (and the rest of your body) a massive favor.

10.Experiment With Varied Cardio

With the weather getting warmer it's the perfect time to go for a walk or run, but remember to vary your speeds. Why did you ask? Research has confirmed it will help you shrink your belly. In an Ohio State University study reported by Biology Letters, walking at varying speeds—as opposed to a steady speed—can burn up to 20 percent more calories.