Here is a concise summary of the text:
**Title:** 9 Ways to Get a Flat Stomach in Less Than a Month
**Methods:**
1. **Planking**: Strengthen core muscles with planking exercises (aim for 2+ minutes)
2. **Reduce Stress**: Manage stress through meditation to minimize cortisol-induced belly fat
3. **Drink Water**: Stay hydrated (aim for 2L/day) to control hunger and boost metabolism
4. **Do Pilates**: Engage core muscles with Pilates exercises for a flatter stomach
5. **Eat Fiber**: Consume high-fiber foods (e.g., whole grains, fruits, veggies) to reduce calorie absorption
6. **Cut Refined Carbs**: Limit carbs to shed belly fat (opt for whole grains instead)
7. **Go for Walks**: Walk 30-40 minutes daily to burn calories and reduce stress
8. **Fix Your Posture**: Maintain good posture to engage abdominal muscles and appear tighter
9. **Eat Peanut Butter**: Enjoy peanut butter in moderation for its fiber and protein benefits (supports weight loss)
**Goal:** Achieve a flatter stomach in under a month by incorporating these lifestyle changes into your daily routine.
Here are the key facts extracted from the text, numbered and in short sentences:
**1.** Planking is an exercise that targets core muscles, done by holding a position supported by elbows.
**2.** The average person is expected to hold a plank for at least 2 minutes.
**3.** Mao Weidong (Chinese) holds the record for the longest plank at 8 hours and 1 minute (set in 2016).
**4.** George Hood (former Marine, 57 years old) held a plank for 5 hours and 15 minutes.
**5.** Reducing stress can help decrease belly fat, as stress triggers cortisol, increasing appetite.
**6.** A study at the University of Michigan found 40% of college students change their eating habits due to stress.
**7.** Drinking enough water can trick the body into feeling full, reducing unnecessary eating.
**8.** Health professionals recommend drinking approximately 2 liters of water per day.
**9.** Pilates exercises target the abdominal muscles, aiding in achieving a flat stomach.
**10.** The transverse abdominis muscle, hard to reach, is targeted through Pilates workouts.
**11.** Higher fiber intake is linked to lower risk of belly fat, as it slows down food digestion.
**12.** For every 10 grams of fiber consumed, the stomach carries 3.7-4% less fat.
**13.** Foods high in fiber include whole grain cereals, pears, nuts, potatoes, broccoli, and Brussels sprouts.
**14.** Refined carbs can hinder weight loss and contribute to belly fat.
**15.** 45-65% of daily calories should come from carbs, but overconsumption is common.
**16.** People with high whole grain intake are 17% less likely to have excess belly fat.
**17.** Walking 30-40 minutes daily can shed inches off the waistline and reduce stress.
**18.** A brisk walk can burn close to 600 calories per hour with a clean and healthy diet.
**19.** Walking activates the rectus abdominus muscle (six-pack muscle), helping to tighten the lower area.
**20.** Good posture can make the stomach appear tighter by engaging abdominal muscles.
**21.** Standing while exercising increases muscle activation by 7-25% compared to sitting.
**22.** Peanut butter contains 2 grams of fiber and around 8 grams of protein per serving.
**23.** Two tablespoons of peanut butter have approximately 188 calories.