10 Tips For a More Toned and Flat Midsection

10 Tips For a More Toned and Flat Midsection

Are you battling with a pudgy pooch? If your belly is the one place where fat just won’t disappear, while there’s no magic one-step cure, here are some must dos that are proven to whittle your middle.

| Move Faster

Unfortunately, there isn’t one exercise or piece of equipment that will spot-reduce fat from your belly. What you need to do is fast-paced cardio to burn calories, which will reduce your overall body fat and slim down every part of your body, including your tummy. Skip the leisurely walks with your dog, and choose the types of cardio that burn the most calories, such as biking, running, and jumping rope. Do 60-minute sessions five times a week to really notice a difference.

| Include Short Bursts

Basic cardio isn’t enough. In order to target the waistline, interval training is a must. It involves mixing up your regular pace with fast-paced bursts. Here’s a 40-minute workout perfect for newbies that incorporates two-minute sprints with one-minute walking recovery intervals. Running isn’t the only way to do intervals. They can also be done when biking, swimming, jumping rope, or even dancing. Doing hill repeats is also a form of interval training that as a bonus will also tone your tush.

| Get Strong

While crunches alone won’t trim your middle, you don’t want to skip them altogether. Once you’re incorporating cardio regularly and the fat starts to melt away, you want to reveal toned abs underneath. Complement your cardio with strength-training sessions that include core work such as these plank variations, these core-carving yoga poses, or this 10-minute ab workout using hand towels. Simply balancing on one leg on a BOSU will target your core too.

| Avoid These Foods

Being overweight or having weak abs isn’t the only issue causing your pudgy tummy. If you’re having digestive issues, a bloated belly can also make you look plumper than you are. It helps to avoid foods that are known to cause bloating like dairy products and high-fat and high-sodium items. Skip chewing gum since it causes you to swallow air, and you’ll also want to turn away carbonated beverages such as seltzer and beer since they release carbon dioxide, which can translate to bloat. For instant relief from bloating, try this yoga sequence.

| Say Yes to These

Constipation is one cause of bloating, so be sure to get enough fiber per day (25 to 30 grams) by eating avocado and these other high-fiber foods. Drinking enough water is also key to keeping things moving along. You’ll be pleased to hear that blueberries are proven to diminish belly fat as well as pineapple, so sip on this flat-belly smoothie or crunch on this flat-belly salad to keep you regular and help you debloat.

| Don’t Skip This

Definitely don’t pass over the first meal of the day, since eating within an hour of waking will jump-start your metabolism, helping to reduce your overall body fat to reveal your slimmer middle. Pass on sugary, refined-carb meals, and opt for a combo of protein and fiber-filled complex carbs. The protein will give you energy, so you’ll feel pumped for that early-morning cardio workout, and it also helps build muscle. The carbs will sustain that energy and keep you feeling full. If you’re short on time, smoothies are quick and satisfying, as well as overnight oats, or make a batch of these apple ring pancakes the night before, so they’re ready to enjoy with some scrambled eggs or yogurt.

| Snack Time!

Including two snacks between your three main meals is also a must. Eating a little something every few hours will stop hunger from causing you to overeat, which will prevent weight gain. Keep it under 150 calories, and choose foods high in protein and fiber to fill you up and offer energy. Here are 150-calorie homemade snack ideas like these almond-cherry chunks of energy.

| Keep Track

Knowing how many calories you’re taking in and using up is one way to keep you honest about weight loss. Though it may seem tedious, keeping a food journal works because it helps keep you accountable for every bite. In fact, one study found that those who logged what they ate six days a week lose a pound a week, you need to cut 500 calories a day u2014 250 through exercise and 250 through diet is a good breakdown. Just be sure not to dip below 1,200 calories, since not consuming enough calories will make your body hold onto fat.

| Hit the Hay

Getting enough rest is also proven to aid in weight loss, which can help slim your waistline. Sleepiness makes people snack more, consuming extra calories, while also making them too tired to work out. Wind down 30 minutes before bed, avoid using screens as they stimulate your brain, and hop in bed early enough so you’re asleep at least seven hours before you need to wake up.

| Be Kind

We’re all born with what we have, and if genetics blessed you with an apple-shaped body, you can do what you can to eliminate that extra belly fat, but don’t beat yourself up about it. Skip the morning stare-downs in front of the mirror, pinching that extra inch, and slip on clothes that flatter your figure. If you’re a mom, be extrakind to yourself u2014 flab, stretch marks, and all! Although your tummy may not be as taut or smooth as it was before pregnancy, the sheer fact that it was the first home to your son or daughter makes it beautiful.

10 Tips For a More Toned and Flat Midsection

10 Tips For a More Toned and Flat Midsection

Are you battling with a pudgy pooch? If your belly is the one place where fat just won’t disappear| while there’s no magic one-step cure| here are some must dos that are proven to whittle your middle.

| Move Faster

Unfortunately| there isn’t one exercise or piece of equipment that will spot-reduce fat from your belly. What you need to do is fast-paced cardio to burn calories| which will reduce your overall body fat and slim down every part of your body| including your tummy. Skip the leisurely walks with your dog| and choose the types of cardio that burn the most calories| such as biking| running| and jumping rope. Do 60-minute sessions five times a week to really notice a difference.

| Include Short Bursts

Basic cardio isn’t enough. In order to target the waistline| interval training is a must. It involves mixing up your regular pace with fast-paced bursts. Here’s a 40-minute workout perfect for newbies that incorporates two-minute sprints with one-minute walking recovery intervals. Running isn’t the only way to do intervals. They can also be done when biking| swimming| jumping rope| or even dancing. Doing hill repeats is also a form of interval training that as a bonus will also tone your tush.

| Get Strong

While crunches alone won’t trim your middle| you don’t want to skip them altogether. Once you’re incorporating cardio regularly and the fat starts to melt away| you want to reveal toned abs underneath. Complement your cardio with strength-training sessions that include core work such as these plank variations| these core-carving yoga poses| or this 10-minute ab workout using hand towels. Simply balancing on one leg on a BOSU will target your core too.

| Avoid These Foods

Being overweight or having weak abs isn’t the only issue causing your pudgy tummy. If you’re having digestive issues| a bloated belly can also make you look plumper than you are. It helps to avoid foods that are known to cause bloating like dairy products and high-fat and high-sodium items. Skip chewing gum since it causes you to swallow air| and you’ll also want to turn away carbonated beverages such as seltzer and beer since they release carbon dioxide| which can translate to bloat. For instant relief from bloating| try this yoga sequence.

| Say Yes to These

Constipation is one cause of bloating| so be sure to get enough fiber per day (25 to 30 grams) by eating avocado and these other high-fiber foods. Drinking enough water is also key to keeping things moving along. You’ll be pleased to hear that blueberries are proven to diminish belly fat as well as pineapple| so sip on this flat-belly smoothie or crunch on this flat-belly salad to keep you regular and help you debloat.

| Don’t Skip This

Definitely don’t pass over the first meal of the day| since eating within an hour of waking will jump-start your metabolism| helping to reduce your overall body fat to reveal your slimmer middle. Pass on sugary| refined-carb meals| and opt for a combo of protein and fiber-filled complex carbs. The protein will give you energy| so you’ll feel pumped for that early-morning cardio workout| and it also helps build muscle. The carbs will sustain that energy and keep you feeling full. If you’re short on time| smoothies are quick and satisfying| as well as overnight oats| or make a batch of these apple ring pancakes the night before| so they’re ready to enjoy with some scrambled eggs or yogurt.

| Snack Time!

Including two snacks between your three main meals is also a must. Eating a little something every few hours will stop hunger from causing you to overeat| which will prevent weight gain. Keep it under 150 calories| and choose foods high in protein and fiber to fill you up and offer energy. Here are 150-calorie homemade snack ideas like these almond-cherry chunks of energy.

| Keep Track

Knowing how many calories you’re taking in and using up is one way to keep you honest about weight loss. Though it may seem tedious| keeping a food journal works because it helps keep you accountable for every bite. In fact| one study found that those who logged what they ate six days a week lose a pound a week| you need to cut 500 calories a day u2014 250 through exercise and 250 through diet is a good breakdown. Just be sure not to dip below 1|200 calories| since not consuming enough calories will make your body hold onto fat.

| Hit the Hay

Getting enough rest is also proven to aid in weight loss| which can help slim your waistline. Sleepiness makes people snack more| consuming extra calories| while also making them too tired to work out. Wind down 30 minutes before bed| avoid using screens as they stimulate your brain| and hop in bed early enough so you’re asleep at least seven hours before you need to wake up.

| Be Kind

We’re all born with what we have| and if genetics blessed you with an apple-shaped body| you can do what you can to eliminate that extra belly fat| but don’t beat yourself up about it. Skip the morning stare-downs in front of the mirror| pinching that extra inch| and slip on clothes that flatter your figure. If you’re a mom| be extrakind to yourself u2014 flab| stretch marks| and all! Although your tummy may not be as taut or smooth as it was before pregnancy| the sheer fact that it was the first home to your son or daughter makes it beautiful.

15 Ways to Feel Slimmer by Tomorrow

15 Ways to Feel Slimmer by Tomorrow

Slimming down takes time and dedication| but a few quick tricks can help you feel a little bit lighter in just one day. Read on to get our tips for feeling less bloated and puffy u2014 and having a flatter belly u2014 by the end of today!

| Morning: Drink Hot Water and Lemon

A mug of hot lemon water in the morning wakes up your digestive system and helps get things moving. You can drink green tea with lemon if you don’t like the taste of warm lemon water on its own.

| Morning: Go Dairy Free

Many people feel belly discomfort after eating dairy. If that’s you| leave out the cream and yogurt from your morning breakfast. These dairy-free breakfast recipe ideas will help you nix the yogurt| cheese| and milk to see if you feel better.

| Morning: Detox With Yoga

Yoga twists help rid your body of toxins by aiding your digestion. This yoga detox sequence includes plenty of twists and stretches to help you wake up and feel your best.

| Midmorning: Have a Tropical Snack

Both pineapple and papaya contain enzymes u2014 bromelain and papain| respectively u2014 that help banish bloat by breaking down protein and easing digestion. Snack on a bowl of cut-up fruit| or make this papaya| pineapple| and coconut water smoothie for a midmorning snack.

| All Day: Slow Down

Eating too quickly can cause air to be trapped in your system| so chew slowly to minimize bloating caused from getting too much air trapped in your system.

| All Day: Don’t Chew Gum

It’s a secret of debloating brides u2014 stop the gum-chewing to feel less puffy. And it’s not only because chewing gum causes you to swallow more air; many gums contain sugar alcohol| which also can make you feel bloated.

| All Day: Drink More Water

Good old H2O helps flush out toxins and extra salt (which can be responsible for that puffy feeling) from your system| so remind yourself to drink more water throughout the day. Keeping a water bottle with you at all times is a great way to ensure you’re always filling up u2014 check out a few of our favorite water bottles.

| Afternoon: Eat Quinoa

Quinoa’s many nutrients include fiber and potassium| both of which are important if you’d like to feel less bloated. This superfood salad combines kale| quinoa| and blueberries for a delicious and filling lunch.

| All Day: Check Portions

The reason you’re feeling full and bloated could be your portion sizes. If you find that you’re constantly feeling stuffed after a meal| download and print our visual guide to portions that just uses your hands.

| Afternoon: Have a Fiber-Rich Snack

Many women don’t get enough fiber| which is the key to feeling full| energized| and bloat-free. You should aim to get 25 to 30 grams of fiber a day; reach that goal by snacking on fiber-rich foods like avocado| raspberries| chia seeds| and pears. Learn more about which foods are high in fiber (remember to skip ones like beans and cruciferous vegetables| which may cause stomach discomfort).

| Evening: Skip Happy Hour

Whether it’s a glass of wine with dinner or a cocktail at happy hour| that drink can make you feel bloated for many reasons. Not only can the alcohol cause digestion issues| but all that sugar in your fruity drink can make you feel sluggish as well. Not only that| those drinks can lead to deep-fried decisions when dinnertime rolls around. Keep temptations away by skipping out on happy hour or sticking to noncarbonated water with lemon.

| Dinner: Go For Asparagus

Asparagus encourages digestive health by stimulating the growth of good bacteria in your body. Eat a dinner that’s heavy on the veggies| and add a lean protein like chicken or fish for further debloating properties. Healthy asparagus recipes| like this asparagus detox salad| would go perfectly with your belly-slimming dinner.

| Evening: Skip the Dessert

Fatty| sugary foods can cause bloating| as can foods high in artificial sweeteners. Skip the carb-heavy| sugary desserts| and go for fresh fruit| which is high in fiber and water| to help you debloat.

| Evening: Drink a Debloating Tea

Spices like cinnamon and ginger help clear out your system| so have a mug of debloating tea u2014 like this ginger lemongrass tea u2014 before you go to bed. Mint tea can also help soothe your stomach| so opt for that if you need a refreshing end to your dinner.

| Night: Get to Sleep on Time

Sleep helps regulate your metabolism| so lack of sleep can make you feel sluggish in more ways than one. Keep your body working at its best by ensuring you get seven to nine hours of sleep at night.

Go Tropical With Our Debloating Smoothie – Under 250 Calories, Too!

If you enjoyed an enormous dinner last night or if something you ate didn’t agree with you, sip on this debloating smoothie. Made with papaya, the enzymes from the subtly sweet fruit help with digestion and prevent constipation. Throw in some pineapple, another tropical fruit that relieves belly bloat, and your stomach is soon to find relief.

The relief does not stop there ¡ª anyone who has ever been bloated can probably attest that too much sodium has played a role. Due to their potassium-rich content, banana and coconut water will help flush out the excess sodium. But if your bloating is caused by constipation, you’ll be happy to know fiber-rich spinach is one of the main ingredients. This simple and sweet smoothie will ease your tummy in no time, and it’s under 250 calories.

Debloating Smoothie

From Jenny Sugar, POPSUGAR Fitness

Debloating Smoothie

Notes

Use fresh pineapple and papaya if possible to preserve the natural enzymes.

Go Tropical With Our Debloating Smoothie – Under 250 Calories, Too!

If you enjoyed an enormous dinner last night or if something you ate didn’t agree with you| sip on this debloating smoothie. Made with papaya| the enzymes from the subtly sweet fruit help with digestion and prevent constipation. Throw in some pineapple| another tropical fruit that relieves belly bloat| and your stomach is soon to find relief.

The relief does not stop there ¡ª anyone who has ever been bloated can probably attest that too much sodium has played a role. Due to their potassium-rich content| banana and coconut water will help flush out the excess sodium. But if your bloating is caused by constipation| you’ll be happy to know fiber-rich spinach is one of the main ingredients. This simple and sweet smoothie will ease your tummy in no time| and it’s under 250 calories.

Debloating Smoothie

From Jenny Sugar| POPSUGAR Fitness

Debloating Smoothie

Notes

Use fresh pineapple and papaya if possible to preserve the natural enzymes.

Start Our 21-Day Flat-Belly Challenge Whenever You Want!

Start Our 21-Day Flat-Belly Challenge Whenever You Want!

If you’re ready for a challenge that will blast away belly fat| our 21-Day Flat-Belly Challenge is for you. Each day| we have an effective workout paired with a clean-eating recipe| along with bonus tips to help you whittle your waist even more. First| check out our shopping lists for each week below| then keep reading for descriptions of each day’s challenge. We’ve compiled everything you need here so you can start anytime you want. Click on the link at the bottom of each day to get the specific workout and recipe| or use this calendar to click through to each challenge. Prepare to feel slimmer| stronger| and more confident in just three weeks!

Week 1 Shopping List
Week 2 Shopping List
Week 3 Shopping List

u2014 Additional reporting by Michele Foley| Lizzie Fuhr| Aemilia Madden| Susi May| and Jenny Sugar

| Day 1

Workout: Let’s begin with the fat-blasting workout. We’ve created three versions of this treadmill run| along with a printable version of all three levels. If you’re new to running| try the Walk/Run plan further down the page. And if you want to increase the speed| use the Run Faster program.

Recipe: As part of your healthy breakfast or lunch| whip up a deliciously sweet flat-belly smoothie. It’s packed with ingredients that fight belly fat and reduce bloating such as blueberries| pineapple| kale| and Greek yogurt u2014 all for under 300 calories.

Bonus: Get a head start on Day 2 by whipping up this overnight oats recipe to enjoy tomorrow morning.

Get all the details for Day 1 here.

| Day 2

Workout: Plank is one of the most effective exercises to target your core and upper body. Here’s a 20-minute circuit workout combining six different dynamic variations of the basic plank u2014 remember to stretch your back and arms for a couple of minutes after you’ve completed all those planks.

Recipe: Last night you prepped this whole-grain recipe| so it’s time to meet the easiest belly-bloat-fighting breakfast of all time: overnight oats. It doesn’t get any better than mixing a few ingredients together before bed and grabbing a spoon when you’re ready to eat a delicious breakfast.

Get the details for Day 2 here.

| Day 3

Workouts: If you want to achieve that flat belly| cardio intervals should be a regular part of your fitness routine. Short| intense bursts have been proven to melt away fat| especially around your midsection. This 30-minute treadmill workout is a favorite of celebs like Sandra Bullock and Kim Kardashian| and once you hop on the machine it’ll be easy to see why.

Recipes: After your sweat session| fuel up with a substantial quinoa and kale salad with many different belly-busting properties. Quinoa is full of protein to help keep you full| while the fiber in kale will also help aid in slow digestion. Moreover| studies have shown that blueberries and almonds may both help diminish belly fat. At under 400 calories| this colorful and flavorful salad is hard to beat.

Bonus: Start your day with this caffeine-free cranberry and apple cider vinegar shot. A favorite of actress Nikki Reed| this detox drink masks the flavor of digestion-friendly| liver-cleansing apple cider vinegar with pure cranberry juice. The result? A boost of energy whenever you need it.

Get the details for Day 3 here.

| Day 4

Workouts: Today’s ab workout does double-duty in the flat-belly department: not only does it target your core to help define ab muscles| but it also builds muscles all over your body| which helps rev up your metabolism to burn more calories throughout the day.

Recipe: Don’t be put off by the “”salad”” description; this warm| wilted cabbage and quinoa dish makes a light| comforting dinner that soothes tummy issues. Each ingredient helps digestion| and the fiber in the chickpeas| cabbage| and quinoa will help you debloat. If you’d like| add a dollop of Greek yogurt for a creamy element and a dose of belly-helping probiotics.

Get the details for Day 4 here.

| Day 5

Workout: You’ve completed four days of intense workouts that have kept your heart rate up and muscles burning. Today it’s time to pull back a bit and allow your body the rest it needs to recharge itself for tomorrow’s workout. As any trainer will tell you| a rest day is just as important as a workout.

Don’t forget| though| that a day of rest doesn’t always have to equal inactivity. Opt for some light cardio like a walk around the neighborhood| which will help get the blood flowing to tired muscles. If that doesn’t appeal to you| give your body the stretch it needs by flowing through a restorative yoga sequence or just enjoy a relaxing night in.

Recipe: Is it happy hour yet? Our pineapple mojito can be made sans alcohol| but regardless of whether you leave the rum in or out| the cold-pressed juice contains pineapple and mint| which are both known for their detoxing and debloating benefits.

Get the details for Day 5 here.

| Day 6

Workouts: Today’s workout is 30 minutes of steady-state cardio followed by some serious ab work. Pick your favorite cardio u2014 running| cycling| swimming| dancing u2014 and keep moving at a steady pace for 30 minutes. Then strengthen your core and tone your abs with this 10-minute ab video.

Recipes: Made with a handful of ingredients you probably already have in your kitchen| today’s healthy treat is a cinch to whip up. The berries| almonds| and yogurt in this low-calorie dessert help fight belly fat with every bite.

Get the details for Day 6 here.

| Day 7

Workout: If your body could use some fine-tuning| hop on your yoga mat and do today’s eight poses designed to detox the body. You have your circulatory| digestive| and lymphatic systems to thank for getting rid of toxins and waste| and these poses stimulate those systems. Pick out the poses your body needs or practice them all| and you’ll be on your way to feeling like a new you.

Recipe: Since wheat can cause bloating for many| make our low-carb| Paleo-friendly noodles made from zucchini instead. Lightly cooked until tender and flavored with garlic and red pepper flakes| this grain-free pasta alternative is perfectly filling| but won’t leave you feeling stuffed.

Get the details for Day 7 here.

| Day 8

Workout: It’s time to step up your fat-blasting running workout with intervals! Get ready to burn some mega calories with a longer 45-minute treadmill workout. Set the incline to one percent to prevent shin splints| and as with all our workouts| feel free to increase or decrease speed| depending on your level of fitness.

Recipe: Give yourself an energizing reboot while also debloating the belly with a vegan avocado smoothie. Made with fiber-rich avocado to keep things moving along| it’s also made with hydrating aloe vera juice and coconut water| as well as toxin-flushing lemon juice to help keep your digestive system feeling happy.

Bonus: Get ready for Day 9: here’s another overnight recipe that takes just a few minutes to prep and is a delicious way to start your morning u2014 chia seed pudding.

Get the details for Day 8 here.

| Day 9

Workout: Doing the basics of Capoeira| a Brazilian dance-like martial art| will work your belly| legs| arms| and back from every angle. Our 30-minute video workout is both challenging and fun| and trainer Brett Hoebel provides modifications for every level. Once you press play| get ready to sweat and burn some serious calories!

Recipe: Chia seeds and coconut milk marry for a Paleo-friendly pudding that works great for breakfast. High in anti-inflammatory omega-3s| this sweet chia pudding is a make-ahead recipe that will save you time| fill you up on fiber| and help you debloat. This flat-belly breakfast is full of good-for-you ingredients| but the flavor will make it feel like dessert! Top off your jar with fresh pineapple or your favorite Summer berries for even more flat-belly power.

Get the details for Day 9 here.

| Day 10

Workout: If you’re short on time today| this 30-minute elliptical workout is just for you. It gets you in and out of the gym fast| while burning a substantial amount of calories to boot. And since intervals blast belly fat| this is a great midweek workout to do| especially if you’re bored of the treadmill or need to fit in a workout at lunch.

Recipe: For a quick detoxifying meal| this crunchy cabbage and hemp salad does what you need| deliciously. It’s chock full of fiber to help regulate bloating and digestion| and it’s easy to throw together on a busy weekday.

Bonus: Feeling a bit sluggish? Whip up a chia| supergreens| and coconut water superfoods shot| which is full of fiber and is perfect for a morning boost. Celebrity trainer Valerie Waters recommends her clients chug this drink before a morning workout for an extra energy boost.

Get the details for Day 10 here.

| Day 11

Workout: Combine cardio with core work to reap the flat-belly benefits of both types of sweat sessions. This workout alternates between jumping rope and standing ab moves| so you can tone your belly while burning serious calories in just 20 minutes.

Recipe: Think of our Summer quinoa salad as a bulked-up tabbouleh| since detoxifying parsley lays the base of the greens| while a scoop of quinoa and diced avocado provide over 60 percent of your daily recommended fiber u2014 a must-have nutrient if you’re looking to support healthy digestion and your flat-belly goals.

Get the details for Day 11 here.

| Day 12

Workout: Today’s workout isn’t a workout at all! First up: some well-deserved time away from the gym. While a rest day doesn’t have to equal just sitting on the couch| it’s important to allow your body time to repair itself u2014 that’s how strong| calorie-burning muscles are made. So today| take a time-out with a low-intensity workout like a walk or restorative yoga. Or| just enjoy a relaxing night in. And why not enjoy a fresh| tasty mocktail while you’re at it? You’ve earned it!

Recipe: Using hydrating honeydew melon for our green juice mocktail gives it a bright| fun hue. A little bit of ginger adds a slight spiciness that also aids with digestion. The recipe serves four| so invite your friends over for a healthy happy hour while you enjoy your rest day.

Get the details for Day 12 here.

| Day 13

Workout: Today’s workout is 30 minutes of steady-state cardio followed by some serious ab work. Pick your favorite cardio u2014 running| cycling| swimming| dancing u2014 and keep moving at a steady pace for 30 minutes. Then strengthen your core and tone your abs with a 10-minute video featuring surprising variations of sit-ups and planks.

Recipe: Celebrate Summer and satisfy your sweet tooth with this grain-free crumble featuring blueberries| which studies indicate may fight belly fat. This dessert also features almonds; high in MUFAs (monounsaturated fats)| almonds help burn away the fat that collects around your middle.

Get the details for Day 13 here.

| Day 14

Workout: Skip the crunches and hop on your mat for our effective yoga workout designed to target the abs. Begin with a few Sun Salutations to warm up| and then move through this 14-pose sequence on the right side| and repeat on the left. Keep in mind that solely doing core-strengthening moves like these isn’t the key to a flatter stomach| but it is part of the equation. Toned abs will look slimmer once you do lose overall body fat from doing cardio| and having more muscle mass increases your calorie burn.

Recipe: With just a few ingredients including red peppers| ground turkey| and tomatoes| in less than 30 minutes| you can create a fresh| clean meal with more than 30 grams of protein! A meal high in protein will satiate your hunger| so you stay satisfied without the urge to reach for a high-calorie late-night treat. This Italian Paleo-friendly recipe is low in carbs and is just 285 calories. Enjoy with our flat-belly salad.

Get the details for Day 14 here.

| Day 15

Workout: For a quick workout that torches calories| tackle today’s 30-minute treadmill interval workout. This boredom-busting workout will burn belly fat and leave you feeling energized for the week ahead.

Recipe: If you’ve been feeling tired and in need of a body boost| prepare our delicious and debloating papaya ginger mint smoothie. With stomach-calming ginger and mint| plus the probiotics in Greek yogurt| it will help relieve digestion and flush out toxins| leaving you feeling refreshed. If you’ve enjoyed an indulgent weekend| this smoothie is a perfect way to wind down.

Get the details for Day 15 here.

| Day 16

Workout: Today’s workout is all about Tabata. Tabata is high-intensity training that’s fun| blasts calories| and moves so quickly that it’s hard to get bored. For this type of interval workout| you perform an exercise at maximum intensity for 20 seconds| followed by 10 seconds of rest. You repeat this on-off pattern a total of eight times| making one complete Tabata round four minutes.

Recipe: Full of whole-grain fiber| a hearty bowl of oatmeal will fill you up and keep you satisfied all morning| which means no need to snack on high-calorie treats before lunch. Buying plain oats is healthier and less expensive than buying presweetened flavored packets| but making your own doesn’t mean you have to go without flavor. Add fruit| nuts| nut butter| flax or chia seeds| pureed frozen fruit| and yogurt to increase the belly-filling fiber and protein without adding a ton of extra calories.

Get the details for Day 16 here.

| Day 17

Workout: Today’s challenge is a belly-blasting cardio workout u2014 intervals on the treadmill. It’s an excellent way to target midsection fat.

Recipe: Relieve digestion woes and help shrink your belly with a tropical pineapple arugula salad. Pineapple contains enzymes that help you debloat and ease digestion| while avocado contains fiber and MUFAs (monounsaturated fatty acids) to fight belly fat. Plus| this salad is bursting with fresh flavor| so all your taste buds will be satisfied.

Bonus: Looking for an extra flat-belly boost today? Add a few detoxing and debloating ingredients to your water. Squeeze some lemon| grate some ginger| and slice some cucumber into your water for added flavor and nutrients. You might even find yourself drinking more u2014 a great strategy for flushing out your system and making you feel less puffy.

Get the details for Day 17 here.

| Day 18

Workouts: Who needs a gym? With this bodyweight workout| you can tone your entire body anywhere. Our no-equipment workout will get your heart rate up while building metabolism-boosting muscle and whittling your middle. Just print this poster| and get your sweat on anytime you want!

Recipe: After a tough strength-training session like this bodyweight workout| protein is necessary to help your body recover. And that protein-packed meal needs to come together quickly| before your hunger overwhelms you. This delicious panko-crusted fish dinner takes less than 20 minutes from prep to plate| but the best part is one serving offers more than 36 grams of protein| which can help the body burn more fat!

Get the details for Day 18 here.

| Day 19

Workout: Today it’s time to pull back a bit and allow your body the rest it needs to recharge itself. A rest day is just as important as a workout| and you deserve some time away from the gym.

With that said| it’s important to remember that a day of rest doesn’t always have to equal inactivity. Opt for some light cardio like a walk around the neighborhood| which will help get the blood flowing to tired muscles. If that doesn’t appeal to you| give your body the stretch it needs by flowing through a restorative yoga sequence or just enjoy a relaxing night in.

Recipe: Relax with a cocktail! For anyone craving a fruity cocktail minus the calories| our variation of a classic tequila bramble makes a great choice. The recipe doesn’t contain any store-bought mixers or fruit juice but relies on fresh| seasonal belly-fat-blasting blackberries and a hint of agave syrup for its sweetness. If you want to enjoy your cocktail alcohol-free| you can omit the tequila and substitute the blackberry liqueur with a splash of berry juice concentrate.

Get the details for Day 19 here.

| Day 20

Workout: Today’s workout is 30 minutes of steady-state cardio followed by some serious ab work. Pick your favorite cardio u2014 running| cycling| swimming| dancing u2014 and keep moving at a steady pace for 30 minutes. Then tone and tighten your midsection with a 10-minute ab video. No need for weights| so no excuses!

Recipe: You’ve made it 20 days in| so it’s time for a treat! Enjoy a vegan chocolate pudding that tastes decadent but is full of healthy belly-flattening fats thanks to one surprising ingredient. It’s a fast and easy treat you can whip up any time and save for later.

Get the details for Day 20 here.

| Day 21

Workout: Today’s yoga sequence is all about burning your own internal fire through fierce twists and loads of vinyasas. The 11 twisting poses will get all your muscles working u2014 it’s the perfect sequence to get things moving.

Recipe: Eating fish can promote weight loss since lean protein fills you up and sustains your energy| which prevents you from oversnacking later. Plus it’s a great source of omega-3 fatty acids| which we all could use. If you’ve never made fish| today’s recipe is an incredibly easy one that’s low in calories (160!) and only requires four ingredients. Serve alongside our flat-belly salad for a light| filling dinner.

Get the details for Day 21 here.