Some people on the weight loss journey have an immediate quest at hand. Losing weight is a dilemma that needs time to take effect. Yet, cutting back on waist-circumference may be an urgent matter for some. An annual dinner, a looming wedding, or a not-to-miss beach party. These are some occasions when you need to look your best.
Belly fat is easy to gain and stubborn to lose. Your weight might be in ideal yet it is the protruding potbelly that wrecks the whole aesthetic game. An expensive cocktail dress or a sexy bikini is of no use if tagged with a beer belly.
Let us be realistic. Is it a myth or reality? Is one week good enough to make the belly fat disappear? If possible, how to achieve results? What is the probability?
The possibility and probability
We are not going to beat around the bush. Losing belly fat in a week is the Everest of the weight loss journey. The task is difficult and daunting but not impossible. How many figures you cut back from the tummy pouch depends upon
- one’s metabolism and
- physical condition
The healthier your body affairs are, the easier it is to lose belly fat.
So both the possibility and probability are valid. What you need is self-motivation.
The fact that losing the stagnant belly fat gives you a push at the beginning of a weight loss journey. It acts as a driving force. Seeing a flatter tummy encourages you to push yourself a bit harder. The result is not only pleasing to the eyes but also caters to health benefits in the long-term.
The subject article will give you the guidelines about how to reduce belly fat at home in 1 week.
Also Read:
- Top 32 Foods That Burn Belly Fat Fast Best In 2020
- 20 Best Detox Drinks For Weight Loss And Fast Metabolism
The strategy
How to lose Stomach fat naturally in 1 week follows the same guidelines as general weight loss. Yet the protocol takes a stricter course to deliver results in a week. Some special food items, as well as drinks that rev up the entire game, make their way.
Besides, some natural supplements, herbs, vitamins, and minerals also catalyze the reactions. Top it all with cardio and spot exercise for the belly and you will be amazed.
The mushy marshmallow reserve in the tummy area did not happen overnight. Keep that in mind. Working day in and out, infinite cheat meals, skipping on exercise, and stress. All these are equal crime partners in packing all those unwanted pounds.
Yet if you are careful to follow the tips, the Buddha belly will return back to its slimmer version. With it returns a low risk of chronic disease and a healthier version of yourself.
Foods that help cut back belly fat
Recommendations on how to lose belly fat fast remain the same as total body weight loss. To make the regime more intense, experts suggest reducing the total calorie intake. This speeds up the process of fat ignition throughout the body. It hits hard on any bulges and pouches in the tummy area.
Let us drone over the quality and quantity of different food groups.
1: Carbohydrates
The first thing to is to drop the carbs from your diet. Not just the bad ones but the good ones too. No added sugars or whole fiber bread. Total elimination of carbs would immediately put your body in starvation mode. It will trigger the fight or flight mechanism, calling on stored fats to mobilize. We need to move the fat fast with immediate effects.
Extra carbohydrates get stored in our belly attract water. The water weight will be the first to go when you ditch the carbs. That should give you results almost within 24-48 hours.
Source of Carbohydrates
Removing carbohydrates from the diet for a week or two should not be difficult. In fact, there are many healthy options you can go for. But since the affair of losing belly fat in a week is short on time, we may as well leave the carbs for a while.
Remember, removing carbs entirely from your diet is only a temporary route. If you want to continue with the weight-loss mission, which you must, then go for healthier carb options in the days to come.
2: Proteins
Ump up your protein intake. You do not need your energy levels crashing, now do you? Opting for healthy lean proteins will suffice the calorie dearth created by the absence of carbohydrates in the diet. It will also preserve the lean muscle in your body. Not only that, but proteins also help repair the damage encountered during exercise.
Protein Foods
Then again desperate times call for desperate measures, right? Try swapping usual lean proteins with fish. A serving of fish contains lower amounts of calories than an equal quantity of beef or chicken. Fish contains omega-3 fatty acids, which helps shed more weight. It also helps your body to keep off the lost weight once you switch back to a normal dietary routine.
Fish like salmon, tuna, and mackerel contain loads of polyunsaturated fatty acids (PUFAs). They counteract weight gain that happens as a response to inflammation in the body. These not only help meet appetite and satiety but also improve body composition in the long run.
3: Fats
Have you heard of the mantra ‘eat fat to lose fat’? Surprised? Do not be. It is true. But then these are not normal fats found in greasy loaded beef burgers and its likes. Good fats help you lose fat fast around the belly area.
Fats take longer to digest. The delay in stomach emptying results in a feeling of fullness, thereby curbing hunger for a longer time.
Incorporating good fats like coconut oil, olive oil, avocados, fatty fish, nuts, and seeds is a great way to keep hunger at bay.
In fact, a study revealed a loss of more belly fat in people who took two tablespoons of coconut oil than those who consumed soya bean oil.
Nuts, Beans, Greens, and Seeds
In another instance, loading up your diet with avocados recipes does wonders to cut back belly fat. A study published in Nutrition Journal reported that some participants consumed half an avocado at lunch. They found their appetite levels decrease by 40% even after hours. Avocados contain good fats, the unsaturated fats, which contribute hugely towards cutting back belly fat.
You might be surprised to find the solution to the query how to lose belly fat in a week. It lies in the good fats. So while you need to preserve your energy levels, go and stock up on the fats for a week and see results for yourself.
4: Fiber
Burn belly fat in a week with another simple, cost-effective, and inexpensive remedy. Take a dose of soluble fiber every day. Remember, not all fibers are equal. The soluble variety helps you to lose tummy fat in a week.
It absorbs water and delivers a feeling of fullness in the gut. This helps curb hunger for longer times. A review indicated increasing the daily intake of fiber by 14 grams per day led to a 10% decrease in calorie intake.
Fiber
Fiber is an excellent catalyst for weight loss and belly fat removal. By absorbing water it aids shedding of water weight. This gives instant results as regards the loss of belly fat in a week.
Soluble fiber not only acts short-time but has surprising benefits for the long-term. Continuing with fiber intake mitigates the effects of overeating. A study conducted on 1114 adults revealed that every 10-gram increase in fiber intake per day led to a loss of 3.7% of belly fat over five years. This was without any extra dietary changes or extra exercise.
Drinks that contribute to reduced belly size
Water and water-based drinks are the best remedies to losing belly fat in a week. Remember; we are talking of solutions that help ignite belly fat at a faster pace.
1: Water
is a zero-calorie drink that maintains hydration. It keeps the kidneys working with full efficiency. In doing so, the body is using more calories by utilizing fat stores.
Water
Bear in mind that drinks containing artificial sweeteners are equally bad. So plain water is best of all. Accessible and convenient, water has no hidden calories. 8-10 glasses of water solve the equation with some good results.
Besides water, some drinks speed up the fat-burning process. Some of these include:
2: Citrus-infused spa water
Citrus Infused Water
Make yourself a pitcher of spa water every day. Finish it before you hit the bed at night. Slice some lemons, oranges, and grapefruits into a liter or two of water. These citrus fruits are rich in antioxidant D-limonene. Found in the peels of these fruits, the compound kick starts the liver cells to full functioning mode. It helps remove toxins from the body. It also stimulates bowel movements.
3: Protein smoothies
Try some protein-packed smoothies to solve the equation of reducing belly fat in a week. It is important to use vegetable-based ingredients for your smoothie. Some of the best plant proteins include sources like;
Banana protein smoothie
Tempeh, lentils, Chlorella, Sacha Inchi, almonds, Chia, Buckwheat, mushrooms, and Brussel sprouts.
Do not go for over-the-shelf ready-made protein shakes. They have hidden sugar content that causes bloating.
4: Fenugreek water
fenugreek seed water
Drinking fenugreek seed water for losing stomach fat in a week is an effective remedy. The water improves the reaction of our cells to insulin. So it helps lowers your blood glucose levels. Soak two teaspoons of fenugreek seeds in water and let them soak overnight. Drink the water first thing in the morning, ideally half an hour before breakfast.
5: Ginger water
Ginger water
Ginger water is an amazing solution to lose fat in a week. Adding three to four slices of ginger to water adds flavor to your drink. It curbs hunger, increases thermogenesis. It also accelerates the fat-burning process besides its reduced synthesis and absorption.
6: Green tea
Green tea
Green tea helps solve the dilemma of fat loss in one week. It contains EGCG, an antioxidant. It reduces inflammation, a contributing factor towards belly fat. Caffeine in green tea is thermogenic. That is it raises the temperature of the body at the cell level. It means fat ignites at a faster rate in the body.
7: Black coffee
Coffee contains caffeine and chlorogenic acid. It curbs unwanted hunger. It also raises body temperature like green tea, thereby calling on the fat-burning process.
Black coffee
These drinks function to increase your metabolic rate even at rest. At the same time, they help detox the body via a cleansing action. Expenditure of more calories makes dream-come-true.
Supplements
Who would not want supplementary support to managing belly fat in a week? Some vitamins and minerals deliver the best support ever.
1: Calcium And vitamin D
For example, pairing up calcium and vitamin Dis one of the best ways to get a flatter tummy. Researchers at the University of Tennessee, Knoxville conducted a study. They found that women who increased their dose of calcium and vitamin D shed about eleven pounds of body fat.
Natural sources of vitamin D and Calcium
The impressive thing is there were no other dietary modifications involved during the 12-month period. The duo might be a solution for the long-term but it acts adjuncts to the whole game of losing weight in a week.
2: Garlic
Garlic
The use of Garlic in culinary is in very small amounts. Yet it plays a huge role when it comes to slicing fat around the mid-section. A Korean study observed the effects of a high-fat diet supplemented with garlic on mice. These mice lost more weight and shed some impressive abdominal fat than the control group. Garlic loaded food also improved their liver health. A healthy liver is vital to burn excess fat and keep at it in the long run.
3: Apple Cider Vinegar
Apple Cider Vinegar
It is the ultimate tool for weight loss in a week. A study published in Bioscience, Biotechnology, and Biochemistry showed the effectiveness of ACV. The study subjects made ACV a regular part of their diet. They dropped more belly fat as compared to the control group. ACV and other acidic foods increase carb metabolism by 40%. This means more caloric loss and shrunk belly bulge.
Also Read: How Good Is Apple Cider Vinegar For Belly Fat 2020’s Best Guide
Exercises – An important ad-on to losing belly fat
Slow and steady does not work as a solution to reduce belly fat in a week. For a rapid course of action, you will have to increase the intensity of your exercise. You may go for weight loss patches but there are no guarantees.
A study at McMaster University in Ontario observed men who took up intense exercise for a single minute. They compared the results with a control group who exercised at a slower rate for an hour. The results were surprising. Both the groups had respiratory and metabolic changes falling in the same range. So if you want to slash some belly fat fast, go for HIIT and its likes.
What type of exercise to lose belly fat in 1 week is helpful?
Well, it depends on your present physical status. If you have never had any robust activity, taking up HIIT and other intense exercises would be a strain. You will end up giving the effort altogether. Be practical when it comes to choosing the type of exercise.
1: Planks
Planks are a super-effective workout routine to lose belly fat fast. It is best for those who do not have enough time on their hands to exercise a session. Involving many muscle groups, it works by strengthening the core and back. A kind of spot exercise.
Plank exercise
A simple exercise that requires resilience, planks improve posture and flexibility. It gives you a tummy tuck like no other exercise. The longer you stay in the plank position, the better for your tummy. Hold a plank for a minute and repeat three times. Do it morning and evening to get that fabulous looking midsection.
2: Running
Running
To achieve quick tummy loss, run at a pace of 6 miles per hour for a distance of 2 miles. A 45-minute activity four times a week should burn 500 calories per session for a woman weighing 150 lbs.
3: Brisk Walk
Running leads to calorie burn in big numbers in a small amount of time. A 25-minute session burns 300 calories or more depending upon your sex and age. You can start slow and gradually increase the tempo in a day or two.
Jogging at moderate speed blasts belly fat like no other exercise. A study conducted at Duke University Medical Center found that jogging was effective. Jogging burnt 67% more calories than resistance training or cardio.
Brisk Walk
You are not an outdoor person. Nor you can develop the habit in a week. Then take up an exercise to lose belly fat fast at home. These exercises may need equipment when done indoors.
- Rope jumping
- Stair climbing
- Rowing
- Elliptical
- Kettlebells
- Cycling
Cycling cuts back 80-650 calories per 30-minute session. To blast belly fat fast, cycle for at least 60 minutes five days a week. Doing it indoors or outdoors is an easy solution to lose belly fat in a week.
4: Swimming
Swimming
Swimming is one of the best ways to reduce belly fat in a week. It involves every muscle in your body. So it helps streamline your whole structure as well as builds endurance. Experts suggest swimming to elderly people. They usually do not have sturdy enough structure or stamina to do intense exercises. A 30-minute swimming session cuts back 200-450 calories depending on the type of stroke.
5: HIIT
HIIT is for exercise enthusiasts who are pro in the gym. A harsh activity, it involves short periods of high-intensity exercises. It keeps your heart rate up and at a certain level with short recovery intervals. Some of them include;
HIIT exercise
- Burpees
- Mountain climbers
- Forearm plank
- Lunges
- Triceps dips
- Jumping jacks
- Running at one place
You can make your own schedule by selecting a combo of exercises. Planks are doable every day. Take a run and jog on alternate days. Swim on the weekend. It will take the monotony out of the exercise and present your body with a new challenge every day.
Lifestyle changes to lose belly fat in a week
- Getting up early in the morning deciphers the code to
Those extra minutes in bed are too enticing to miss. Yet studies reveal that individuals who have a habit of lounging in bed past 10 in the morning develop weight issues. They consumed more on salty, sugary and processed food, increasing the caloric input by 250 calories per day.
Starting the day early gives you a metabolic boost. According to a research study at Northwestern University,
“People exposed to a short period of early morning sunlight had lower BMIs than their late-waking counterparts”. (11)
- Try taking a run or jog early in the morning before breakfast.
The early morning rituals work two ways to resolve belly fat in a week. Sunlight exposure between 8 a.m. till noon cuts back on the risk of weight gain. Proved by a study, this phenomenon is not dependent on activity level, caloric intake, age or sex. Experts suggest that the morning sunlight has an effect on fat genes. It helps synchronize your metabolism.
Running or jogging while fasting stimulates the fat stores to refurbish energy. So the best exercise to lose lower belly fat is to do it in the early hours.
- Cutting back on salt consumption
has a profound effect on belly fat. This is because it cuts back the bloating and water weight. You may see the difference overnight.
- Try taking your last meal by five in the afternoon.
If you are hungry, sip on a glass of water. Did you know dehydration causes unwanted sugar cravings? So if you crave late-night snacks, you are probably thirsty.
Take ample sleep.
That does not include the early morning hours. Getting up early would help you sleep on time at night. Missing sleep during the night time contributes to weight gain, the primary indicator being the belly fat. S
So if you want to know how to lose tummy fat in a week and keep at it, reset your sleep timings to default mode. Early to bed and early to rise; makes a man healthy, wealthy, and wise.
Wrap up
How to lose belly fat in a week is daunting but not impossible. Setting a few changes to diet, adopting an exercise routine and destressing is key to achieve results.
