Do A Mix Of Cardio And Resistance Exercise
You can’t control where you gain or lose weight.
“While it is common to hear about workout programs that target specific areas, you cannot pick the areas you’d like to target weight loss,” says Lapaix.
For example, resistance training focuses on developing muscles by lifting weights or using accessories like resistance bands. Whereas the main focus of aerobic training is to burn calories via cardio, like running or jumping rope.
Having more muscle mass will increase how many calories your body naturally burns .
Results aren’t instantaneous, so consistency is key. Additionally, it isn’t a good idea to go from not working out at all to doing really intense workouts, says Lapaix, who recommends gradually adding intensity to your workouts to avoid injury.
Youre Drinking Too Much Alcohol
As a qualified nutritionist, this is one Clarissa sees all the time. âWhile having a glass of red wine has been shown to have some health benefits, it is widely known that consuming excess alcohol can impact your health and your waistline.â
Why? Well, when you consume alcohol, the liver burns alcohol instead of fat, which over a long period of time can lead to fat accumulation. âAdditionally, alcohol can increase your appetite, potentially leading to an increased consumption of calories. Try to stay below the 14 units of alcohol per week that is recommended by the NHS and opt for a few nights alcohol free,â she recommends.
How To Create A Calorie Deficit
Creating a calorie deficit boils down to a simple math equation: Are you burning more calories than youre consuming on a daily basis? If you are, youre at a calorie deficit.
Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic.
For most people, losing more than 2.5 pounds of fat per week involves extreme calorie restriction and isnt recommended.
Read Also: How To Make Your Lower Stomach Flat
How To Lose Belly Fat In Seven Days
A fat belly is linked to various diseases as it is the most harmful fat in your body. Aside from working out, avoiding junk food and alcohol are among the ways to get a flat belly.
Additionally, check out these tips for how to burn belly fat in less than a week.
1. Include aerobic exercises in your daily routine
If you want to burn fat fast there is no getting around cardio training. Studies find that this is the most effective form of exercise to reduce belly fat.
2. Reduce refined carbs
One should avoid consuming refined carbs to lose fat around the abdominal area and have good metabolic health.
It is not necessary to stick to a strict low-carb diet, however it should be replaced with unprocessed carbs. Instead of white bread, white rice and sodas, eat more vegetables and whole grains.
3. Add fatty fish to your diet
Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat.
Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen.
4. Start the day with a high protein breakfast
Start your day with some Greek yogurt, protein smoothies, scrambled egg whites or porridge. After eating proteins in the morning, you will feel full until lunch without any hunger pangs.
5. Drink enough water
Best Foods To Lose Belly Fat
It’s not all about eating less. Music to our ears, we’re sure you’ll agree. Rather than simply cutting down on kcals, you need to consider the kind of food you’re consuming, too.
Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs. ‘Start with leafy greens such as spinach, kale and collard greens, then add carrots, broccoli and peas.’
‘Lean meats, including turkey and chicken, are ideal as they are lower in fat and therefore calories, or, if you are vegetarian/vegan, add in tofu or a handful of nuts such as pine, cashew or almonds and a sprinkling of seeds . When it comes to carbohydrates, rice, quinoa and potatoes are perfect.’
Your best course of action is to make small, manageable changes, and figure out what’s most sustainable for you. Remember: we’re after long term change, not short-lived tweaks. Cutting down on processed foods will also likely help with water retention which, while it’s not an approach we’d recommend, can be helpful for anyone searching ‘how to lose belly fat in a week’.
Recommended Reading: Why Has My Stomach Been Hurting
Tracking Progress And Staying Motivated
The Dangers Of Visceral Fat
Excess fat produces fatty acids that hitch a ride through the portal vein to the liver where they can cause issues with insulin and cholesterol. This, in turn, can cause or exacerbate cardiovascular disease, diabetes, and cancer.
Moreover, belly fat is thought to manipulate some of the hormones, like leptin, that control our hunger. And people who are obese have been found to have elevated levels of leptin, subsequently causing them to feel hungry more often, which could lead to more weight gain in the long run.
Read Also: How Do You Relieve Stomach Pain
Also Check: Can Stress Cause Stomach Pain
Lifestyle Changes To Get Rid Of Upper Belly Fat
Aside from the harsh dietary restrictions and strenuous exercising, some other methods too can help reduce fat above the belly button:
- Eating slowly and chewing the food properly
- Drinking plenty of water, because water has a heat generating effect and thus burns fat
- Getting around 7-9 hours of sleep.
- Avoiding stress as much as possible
- Quitting cigarette smoking
- Refraining from alcohol consumption as much as possible
- Having good posture
Foods To Eat To Lose Upper Belly Fat
Step away from high-fat, processed foods laden with sugar, simple carbs, and salt. Reach for healthier foods that naturally help you shed belly fat and support a healthy weight and fat loss.
For example, filling your plate with fiber-rich foods makes it easy to burn belly fat and boost metabolism. The following foods are the best choices for your diet when you want to lose upper belly fat.
Also Check: Can Asthma Cause Stomach Pain
Don’t Miss: How To Calm An Anxiety Stomach
What Is The Best Exercise To Lose Belly Fat
If reducing overall body fat, including belly fat, is your ultimate goal, aerobic exercises that increase your heart rate, such as walking, running or swimming, and aerobic exercise combined with strength training are the gold standards when it comes to exercise that supports weight loss. Luckily, there are lots of options when it comes to incorporating cardio into your workout regimen, including:
- Using an elliptical machine
- Playing sports that require frequent movement, such as tennis or soccer
If you want to increase lean muscle mass in addition to losing fat mass, adding strength trainingspecifically resistance trainingto your cardio workouts can be particularly effective.
Pre & Post-Workout Supplements For Optimal Performance
Success is the inevitable result of solid nutrition.
Can You Get Rid Of Abdominal Fat
If your home tests suggest that you carry too much belly fat, you should see a healthcare professional, who can talk to you about how your health history affects your risk for disease.
Keep in mind that exercise alone is not likely to make a big difference in your belly fat. Exercise helps your body to burn more calories all day long. The extra calories you burn might help you reach the calorie deficit needed for weight loss, but you can’t spot reduce.
You can’t do sit-ups and hope that only your waistline will get smaller.
Don’t Miss: How To Lose Stomach Fat In Your 50s
Diet For Losing Belly Fat In 1 Week
The goal of this diet is to consume the maximum amount of nutrients with minimal calories, fats and sugars. The following diet tips are recommended when aiming to lose weight:
- Eat six meals a day, once every 3 hours
- Drink at least two liters of water or green tea a day
- Eat a different salad every day and a piece of meat, fish or chicken that fits in the palm of your hand
- Eat two pieces of fruit a day, preferably low-sugar fruit such as berries, kiwi or orange
- Eat two yogurts with probiotics every day day as this will encourage your bodys bowel movements, and thus reduce abdominal bloating
- Eat less salt, and use more herbs for seasoning
- Drink one cup of boldo tea half an hour before lunch and dinner. Boldo reduces gas, and decreases bloating.
Weight loss programs that have lasting effects are those that involve regular physical activity and dietary changes, however, it is possible to see visible results in just one week if you follow the above guidelines. You can also do cosmotic treatments such as ultrasonic cavitation, radio frequency, and lymphatic drainage massage to eliminate excess fluid and fat and promote skin firmness. These treatments can complement this weight loss program.
Can You Lose Belly Fat In A Week
Diets and trends that claim to reduce belly fat within days are unrealistic and unhealthy.
In terms of exercise, ab exercises can help tone your stomach, but you’ll still need to lose weight overall to significantly reduce your stomach fat.
Since there’s no way to control where your body loses weight, to lose belly fat, you have to reduce overall body fat.
“The best practices to lose belly fat will be a balance of an active lifestyle, a nutritious diet, and maintaining low stress levels,” says Lapaix.
In order to lose overall body fat, you’ll need to be in a caloric deficit, which means you burn more calories than you consume.
Important: Taking drastic measures to reduce weight can lead to some unhealthy eating behaviors. Before making major changes to your diet or lifestyle, be sure to check in with your primary care doctor or a dietitian for advice and guidance.
Also Check: Why Do I Get Cramps In My Stomach
A Final Note On The Best Way To Lose Belly Fat
Okay, so we’ve given you the good stuff when it comes to learning the best way to lose belly fat and belly fat exercises to add in to your routine. Basically everything you need to know about how to lose stomach fat.
The one takeaway we hope you leave with, though, is that for all of the ways to lose belly fat, the way you speak to and view yourself is the most important thing in all of this. Whether you do or do not want to lose stomach fat, you are still worthy of love and respect from yourself. If you feel that the only thing you can focus on is trying to lose fat fast or entering into any unhelpful and unhealthy habits, take a step back and reassess. Focus on small things like watching your stress, sleeping well or choosing nutrient-dense foods. Small, attainable goals add up to very big wins don’t lose sight of that.
*Women’s Health Naked Survey 2018
Slow Down Your Eating
Eating slowly will also help cinch your waist, too. Inhaling croissants while run-walking to work will do little to satiate you not that youll do much digesting anyway, with all that cortisol flooding your system. Instead, by making time to eat and focusing on your food , youll wind up eating less and youll feel fuller for longer.
9. Get Quality Sleep
Multiple studies have shown an association between short sleep and weight gain. When youre low on Zzzs, activity in the brains frontal lobe is impaired. At the same time, the more primal parts of your brain that deal with things like desire and motivation are lit up like the Blackpool Illuminations.
Inadequate sleep also wreaks havoc on your metabolism. When the body doesnt get enough rest, it conserves energy by slowing down basic functions. The combination of untameable cravings, little willpower and inefficient processing is an open invitation for fat storage. Follow our advice to improve your sleep tonight.
Read Also: How To Burn Stomach Fat Fast Female
The Faqs Fat Under The Belly Button
You may want to know everything about how to reduce fat under the belly button but dont have enough time. Dont worry, I am presenting a short question-answer section below to provide you enough knowledge related to this topic.
What is the fat under your belly button called?
Fat under your belly button is sometimes called a pouch under the belly button or a little bump under the belly button. It is quite common to happen in females especially those who have given birth at least once.
Why do I have fat under my belly button?
There are several reasons behind having fat under the belly button. The most common ones are genetics, leading an unhealthy lifestyle, eating foods with high calories, stressing unnecessarily, pregnancy, etc.
How do I get rid of the fat below my belly button?
I have discussed this topic in the above article in detail yet giving a short answer here again. Cut off sugary foods and sweetened drinks from your diet, eat more protein and fiber enriched foods, do moderately intense workouts, lead a healthy and active lifestyle.
Thanks for Reading!
What’s The Best Way To Burn Belly Fat If You’re Over 40
One thing to note if you’re a 40+ woman: losing belly fat naturally might be harder than before. Let us introduce you to a new word: somatopause. It refers to the time in your life when the growth hormone somatotropin begins to decline, something that happens once you hit your 40s.
Combined with declining levels of oestrogen and progesterone, fat storage will also tend to move from your hips and thighs to your stomach. But, this isn’t the time to go HAM on HIIT workouts. Kate Rowe-Ham, personal trainer and founder of the Fit Hut in Sussex advises focussing on resistance training to build muscle tissue that’ll support your metabolism as you age.
‘You cant spot-reduce fat,’ says Rowe-Ham, referring to the myth of removing fat from specific parts of your body. ‘Increasing lean body mass by building muscle is the most sustainable way forward if healthy weight loss is the goal.’
You May Like: How To Stop Acid Production In Stomach
What Is Fat Under The Belly Button
The belly button is the point where the umbilical cord was once attached and the accumulation of fat under this point is known as the fat under the belly button. To understand the concept of fats under the belly button you need to know the types of belly fat female and male.
Subcutaneous fat and visceral fat are the two variants of fat that can accumulate below your belly button. Subcutaneous fat remains just under the skin but outside the abdominal cavity whereas visceral fat remains surrounding the abdominal organs. Both types of fats are necessary but the problem arises when the amount becomes quite higher than normal.
Above or below the belly button is the last destination for extra fat storage in your body. Thats why a little pouch of fat under the belly button or above the belly button can be seen even if you are thin. It is tough to burn fat under the belly button but that doesnt mean fat around the belly button wont go away.
Why Cant You Lose Upper Belly Fat
It can be frustrating to see that all your efforts to reduce body fat isnt going your way. There are several reasons for this:
- Having too much expectation can be detrimental if youre not making progress fast enough. So, its best to take it slow, as they say, slow and steady wins the race.
- Not tracking calories because numbers are very important. It is so easy to misjudge how much calories were actually taking.
- Overestimating workouts too is a common cause. While exercising does help in boosting metabolism, it doesnt mean that exercise alone is enough.
- Not eating enough proteins and fibers is another thing people do on the road to reducing food intake. Adequate proteins and greens are absolutely necessary for weight loss.
- Eating too much of low-calorie diet foods which ultimately sums up to be more than the regular amount of a normal food.
- Not lifting weights because it doesnt sound relevant
- Eating too less calories which ultimately makes people eat more unhealthy food later on or puts the body in a starving state with muscle breakdown and other harmful effects.
Recommended Reading: What Will Help With Stomach Pain