“ Weight loss is a struggle, only if you make it one.”
Do you have a favorite pair of jeans that you don’t fit into anymore? Are you heading to the beach in a few days and are worried about a bulging belly in a swimsuit? Do you feel conscious about the fat around your belly? Are you not sure about how to lose belly fat in one week?
If your answer to any of these questions is ‘yes’, then my friend you are at the right place! Belly Fat can be one of the sturdiest fats on the human body but with the right amount of effort and dedication, you can lose belly fat in as little time as a week.
What causes belly fat?
One of the most common causes of belly fat is overeating or eating too fast, lack of exercise and movement, eating a lot of junk food, drinking less water and not having a proper sleep. Stress can also be one of the reasons for the accumulation of fat around your abdomen.
When you decide to take the elevator instead of stairs, eat out instead of at home and drink more carbonated drinks than water, you tend to alleviate the formation of belly fat. Also, for all those party animals, the beer that you drink works as a brick in the wall of belly fat formation.
All the harm gets done when you decide to be irresponsible towards your body, you just need to make better decisions about your food and lifestyle in order to get a flat belly.
Is belly fat harmful?
Belly fat can prove to be a host for a lot of diseases in the body. It can increase your chances of getting a number of serious health conditions like:
- Alzheimer’s disease
- Heart diseases
It is very important to keep your belly fat in check in order to stay protected against all these life-threatening diseases and issues.
How To Reduce Belly Fat In A Week?
There are a number of ways through which you can reduce the fat around your stomach. Most of them involve making healthy diet decisions and adding exercise to your daily routine.
It should also be kept in mind that Rome was not built in a day, similarly getting a flat and toned stomach is a result of continuous and sincere efforts. At the end of the day, even a small effort goes a long way.
How To Reduce Belly Fat In A Week through dietary measures?
- Stay Hydrated | Lose Belly Fat
While people primarily focus on eating healthy foods and exercising a lot to get a flat stomach, the main focus should instead be on staying hydrated at all times. Water is the solution to all problems and it’s essential to drink at least 8-10 glasses of water every day.
Also, there is a term known as ‘eating H2O’ that means, including such eatables in our diet that contain a good amount of fluid in them like watermelon, strawberries, lemons, and cucumbers.
Eating such fruits increases our fluid intake hence, increasing our metabolism. Make it habit to carry a water bottle with yourself anywhere you go and refill it a number of times during the day to achieve your water goals.
- Increase your protein intake | Lose Belly Fat
The whole concept of eating lies in the psychological effect of feeling full or well-fed. When you eat protein-rich diets, there is a hormone that releases in our body known as ‘the fullness hormone’ which makes you feel satisfied in terms of hunger.
When you eat diets that don’t contain essential amounts of protein, you tend to eat more to feel full, which further leads to bloating and an increase in belly fat.
- Avoid eating sugary foods | Lose Belly Fat
No matter how strong your sweet tooth might be, but if you don’t control your sugar intake there is no way you will be able to control your belly fat. Sugar contains fructose, which is directly linked to the increase in fat around your stomach.
It also causes various health problems like diabetes, cardiovascular diseases, fatty liver disease, and obesity. Sugar is as harmful as alcohol, it might not make you dizzy like booze but will surely hinder with the workings of your body.
Make it a point to avoid drinking fruit juices as well, because even if they provide some nutrients, they are as rich in sugar as any soda and carry the risks of abdominal fat gain.
- Say no to refined foods | Lose Belly Fat
Eating less refined carbohydrates and sugars is a change that has the power to transform your body. When you eat less refined carbohydrates it means that you are eating less of foods that don’t have much nutritional value like bread, sodas, refined flours, cakes, and white rice.
Instead, you are eating foods like green vegetables, fruits, beans, eggs and tofu that aid a lot in reducing belly fat and getting a flat stomach. Also, change your regular cooking oil with coconut oil, olive oil or ghee to get better results. Lose Belly Fat
- Adding fiber to your diet | Lose Belly Fat
There are two types of fibers, soluble and insoluble. Insoluble fibers help in feeling full and easy passing of stools. They also help in preventing constipation.
Soluble fibers are the one that absorbs water and slow the process of transfer of food from the stomach to the gut, which in turn helps in belly fat reduction. Add fiber-rich foods in your diet like avocados, flaxseeds, papayas, blackberries, etc.
- Try intermittent fasting (IF) | Lose Belly Fat
Intermittent fasting is one of the most popular ways of losing weight and fat around your belly. It involves regular short- term fasting.it is not just randomly skipping meals, it’s a timed approach towards eating. Lose Belly Fat
In layman language, during intermittent fasting, our body starts consuming the fat that’s stored in it and hence increasing our metabolism a little. It results in more fat burning. It is believed that through intermittent fasting we can prevent various chronic diseases and increase our life span. This method may look tough in the beginning but once you get hold of it, it is easy to maintain. Lose Belly Fat
Intermittent fasting is not for everyone, because normally people just mistake IF with starving. It is very important to consult an expert before trying a hand at this concept. If done wrong it can prove to be dangerous for your health.
How To Reduce Belly Fat In A Week through exercise?
It is not important to shed your wallet on a gym membership to reduce your belly fat. Here is a list of a few simple exercises that you can practice at home to achieve a toned belly:
- Crunches | Lose Belly Fat
How to do?
Lay on a mat with your hands tucked behind your head. Take a deep breath and lift your head a few inches in a way that your ribs touch your belly button, exhale when it’s done.
Start by doing this exercise five times thrice. By doing this exercise you will feel a little burn in your abdomen, which means you are burning the fat of that area.
What not to do?
It is very important to keep in mind to go slow. You do not want to stretch a nerve or two, because it will result in a lot of pain. Also, crunches are not sit-ups, you don’t have to go all the way down to touch your knees, just a little lift in head and neck does the work. Don’t force movement, if you’re not able to touch your ribs to your navel at first; just give yourself time and let your body open.
- Brisk walking | Lose Belly Fat
How to do?
Brisk walking as the name suggests means walking fast while taking small steps. Just start by walking slowly and then add on to the speed of the movement. Brisk walking helps a lot in reducing the belly fat because it mobilizes whole-body fat and gives you a leaner physique. Lose Belly Fat
Do this exercise for 5-10 minutes, with regular break intervals.
- Leg Raises
How to do?
Lie on a mat with hands to the side of your body. Take a deep breath. Raise both your legs simultaneously perpendicular to the ground and exhale while slowly bringing them down.
Just before your legs touch the mat, raise them again and repeat this exercise. Leg raises strengthen the core muscles and help in achieving a flat tummy. You can do 3 reps of 5 leg raises each in the beginning. Lose Belly Fat
What not to do?
Control the pace of your movement. Don’t jerk your legs in a way that you pull a muscle in your back. You can also put your hands under your hips to give support to the leg raises.
- You can also do sun salutation and sprinting to get a flat belly.
Here are some belly fat exercises to help you get your dream belly.
Keep in mind to sleep well and remain stress-free to achieve your goals.
Are you ready to lose belly fat in one week?
Also Read:- Best Self care ideas for Women