How To Lose Belly Fat In A Week: 9 Steps To A Flat Tummy In 7 Days
Get a step-by-step how to lose belly fat in a week and get a flat tummy plan thats based on science.
Wanting to get rid of belly fat in a week is an aggressive weight loss goal, but its not an impossible one.
While you cannot magically spot reduce fat from a particular part of the body, you can lose belly fat by decreasing your total body fat percentage.
So exactly, how to lose belly fat in a week, then you ask?
The best way to lose stomach fat is to focus on reducing your overall body fat, as you will do when losing weight.
Below Ill walk you through 9 steps you can implement in your daily life thatll help you get rid of belly fat in a week.
Three Ways To Reduce Belly Fat
How can I lose belly fat? pulls up over two million hits on Google. Its a hot topic that goes beyond wanting to improve appearance. A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as belly fat.
Whether youre overweight or not, carrying more fat around your belly is linked to a number of serious health problems, such as:
- heart and circulatory problems
While anyone can have this type of deep visceral fat around their inner organs, its important that you make some changes to get your body into a healthier place.
What Is Belly Fat
First things first. Before we talk about how to get rid of belly fat or how to lose belly fat, its important to know exactly what belly fat is.
‘Belly fat or abdominal fat is the subcutaneous fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,’ says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre.
‘Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat leading to heart attacks and diabetes.’
How do you know if youve got this type of fat situation going on? ‘Excessive visceral fat is what causes the “beer gut” , pushing the stomach out from the inside,’ Belalij says. So, to reiterate, were not talking bloating, which comes and goes, we’re talking about actual belly fat tissue.
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How To Lose Weight From Stomach Get Flat Belly Fast
Like we mentioned earlier, losing belly fat is possible. If you think youve tried your best all to no avail, then it means youre doing something wrong.
There are a number of ways to lose weight from stomach from daily exercises to diet plans.
Many articles exist on the internet that promises to help you lose weight in no time.
However, this article is on the best-proven ways to lose weight from stomach in a healthy way.
Explained below are some of the best ways to lose weight from stomach and is backed up by nutritionists and fitness experts.
Take A Glucomannan Supplement
A fiber called glucomannan has been linked to weight loss in several studies.
This type of fiber absorbs water and sits in your gut for a while, making you feel more full and helping you eat fewer calories .
Studies show that people who supplement with glucomannan lose a bit more weight than those who dont .
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Reduce Water Retention And Bloating
Water retention occurs when the body holds excess fluid.
Water retention can make you heavier and bigger. And it can sometimes cause swelling in the legs, ankles, and hands.
Most times people with water retention are also bloated. Bloating makes the belly look bigger.
Some of the things you can do to reduce water retention and bloating include:
- Reduce salt intake
- Increase intake of vitamin B6
- Reduce intake of refined carbs
- And drink plenty of water
Ways To Lose Belly Fat Fast And Keep It Off For Good
Its pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesityand the figures are rising. Weve seen slimmer days, but dont think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fatfast.
The fact of the matter is battling the bulge takes different strategies and approaches depending upon your genetics, your metabolism, your willpower, etc. What works for your buddy wont necessarily be your be-all and end-all solution. To simplify things, we compiled plenty of tips to help rev your metabolism, lose your love handles, and unsheathe your abs. Youll have to do some trial and error to deduce which ones work best for you . But if you put in the work , youll be well on your way to a smaller waistline. Who said your glory days were in the past?
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Is The Military Diet Based On Evidence
There have been no studies on the military diet. However, the average person is very likely to lose a few pounds due to the week-long calorie restriction.
If fewer calories enter your fat tissue than leave it, you lose fat. Period.
However, proponents of the diet claim that it has a certain weight loss advantage due to the food combinations in the meal plan. These combinations are said to increase your metabolism and burn fat, but there is no truth behind these claims.
Coffee and green tea do contain compounds that can slightly increase metabolism, but there are no known combinations of food able to do this (
6 ). But most of the meals in the military diet are low in protein and high in carbs, which is a bad combination for weight loss.
Some people also claim this diet has similar health benefits to intermittent fasting. However, there is no fasting involved in the diet, so this is false.
The military diet can help you lose weight because it is very low in calories. However, it has no special advantage that makes it more effective than other calorie-restricted diets.
How Quickly Will You Lose Weight
The volunteers reduced their waist sizes by an average of 1 inch for every 4lb they lost.
So if you lose 1lb a week you could hope to reduce your waistline by an inch after four weeks.
Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days .
This chart shows you how many pounds you can hope to lose per week based on how many calories you cut out of your daily diet.
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Want To Lose Some Fat From Your Waistline And Build Better Abs Here’s How
You want a trimmer waistline. You want to lose a few pounds of belly fat in a relatively short period of time. Shoot, you’d even love a set of six-pack abs.
That’s great, because when you reduce your percentage of body fat , you reduce the risk of Type 2 diabetes and heart disease, and if you do it the right way, you improve your overall health and fitness. So while losing some belly fat will help you look better, it will also make you healthier.
Can’t beat that.
Reducing your body fat percentage isn’t easy, though. If it was, everyone would look like this. But if you follow the right program, you can. Stick to the following plan and reducing your body fat percentage — and losing some pounds of belly fat — is almost assured.
But, first, let’s get a couple of things out of the way.
One, it’s impossible to “spot reduce.” While you can target certain areas of your body in terms of building up the muscles in that area, you can’t decide to just lose weight in your stomach, or your thighs, or your rear. It doesn’t work that way. You can’t remove subcutaneous body fat from specific areas of the body by doing exercises that target those areas. Doing hundreds of crunches will certainly strengthen your abs, but that won’t reduce the amount of fat stored in your torso.
Want to lose pounds of belly fat? You’ll have to lose pounds of weight. Some will come from your stomach. Some will come from the rest of your body.
1. Follow an intermittent fasting eating routine.
Accept That Your Behaviors Will Adjust
A big part of weight loss is simply being aware of the decisions youre making. For example, when out at happy hour with friends, you may lose track of how much you’re eating or drinking. But if you take a split second to step back and become aware of that fact, youre able to course correct. The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods, says Gagliardi.
2. Track your calories.
The most basic approach to weight loss is burning more calories than you consume. For instance, since 3,500 calories equals one pound of fat, a weight loss appor even just a pen and papercan help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals. If you were to burn 500 more calories per day seven days a week, that would lead to 3,500 calories in a week and one pound of weight loss, says Gagliardi.
If you’re not up for crunching numbers every day, you can take a more generalized approach. For some people, its knowing, Typically I eat a whole sandwich, says Gagliardi. Now, Im going to eat half a sandwich at lunch and save the other half for my dinner and cut my calories in half.” To get started, consider these 25 ways to cut 500 calories a day.
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Ramp Up Your Cardio Exercise
You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.
Understand Your Hip And Stomach Fat
You may want to lose weight primarily in your hips and tummy, but know that you can’t control which fat your body burns first. Fat is stored in fat cells throughout your body. Some people have more fat cells in certain “trouble” spots, which means these areas are more prone to plump up. When you reduce your calorie intake below what you burn, your body mobilizes stored fat and converts it to usable energy. You can’t point to your hips or belly and tell your body that’s where you want it to direct fat loss, though — you’re body loses in a set pattern determined by genetics.
Women tend to store extra fat in the hips to help support a baby during pregnancy. Hip fat is subcutaneous, which means it lies just under the skin, and it’s notoriously stubborn to lose. Pinchable belly fat that expands over your waistband as a muffin top is also subcutaneous and harder to lose.
If, however, your stomach is larger than 35 inches around as a woman, or 40 inches around as a man, you have an abundance of visceral fat. This fat is particularly insidious as it weaves around internal organs and secretes compounds that increase your risk of health problems, such as heart disease. Because visceral fat is more metabolically active, it is also more responsive to exercise. When you first drop weight through diet and exercise, you can lose visceral fat from deep in your belly sooner than you can drop the subcutaneous fat.
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Reduce Your Consumption Of Carbs For Weight Loss
Knowing when to limit your carbohydrate intake is very important when planning to lose weight.
Though you need carbs for energy, but most people consume way more than their body needs.
Studies have shown that when people reduce their carbs intake, their appetite also reduces thereby making you lose weight .
The consumption of excess carbs tends to confuse your body.
Your body stocks the excess fat it doesnt see a need for as fat. This tends to accumulate and grow into disturbing belly fat.
Studies have shown that a weight loss diet that is built on a low-carb diet is about 2-3 times more effectivethan one that is based on low-fat diets .Low-carb diets also help in reducing your bodys water weight and give you an impressive result in a short time.
Nutritionists and health experts have also compared the impact of low-carb diets on belly fat compared to a low-fat diet.
It was concluded that low-carb diet targets the excess fat around the belly area, and in the organs and liver.
This simply means that low-carb diets are more effective at eliminating the disease-promoting and dangerous abdominal fat.
Make a commitment today to avoid refined carbs like candy, sugar, white bread among others. Cut down on your carb intake and you will achieve your weight loss goal.
Drink Plenty Of Water
Hydration is key to weight loss. Did you know that the brain struggles to recognise the difference between being hungry and thirsty? As it turns out, thirst is often mistaken for a sugar craving so rather than heading to the cupboard and grabbing that secret chocolate bar you’ve got hidden at the back, try drinking a glass of water instead.
Ulla smart hydration reminder, £13.26,
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Why Do I Carry Fat In Specific Places
We all have different body shapes — some carry weight around their midsection, while others have an “hourglass” shape, where you carry weight in your chest and hips. Body fat distribution is determined in part by environmental factors, like alcohol intake and cigarette use, but it also has a strong genetic component.
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Research suggests that body fat distribution has a heritability rate of up to 60%. For those of us that are a little shaky on our high school biology, that means that 60% of the variability in body fat distribution in a population is due to genetics. So, while diet and exercise definitely affect your body fat distribution, you may end up with a body shape similar to your family members.
Effective Tips To Lose Belly Fat
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Belly fat is more than a nuisance that makes your clothes feel tight.
Its seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 20 effective tips to lose belly fat, backed by scientific studies.
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Invest In Ankle Weights
If you don’t have time to go to the gym, ankle weights are a great investment for a quick home workout to blast the inner thighs . We love these .
“Wearing weights means your muscles have to work harder to move the extra load, so you’ll gain strength as well as tone in your legs,” explains Bell.
Next step: bent-leg raises. “Start with 1lb ankle weights and sit in a chair with your knees bent, feet on the floor,” says Angie. “Extend one leg straight and hold for 60 seconds. Then bend the knee 45 degrees and hold for 30 seconds. Lower your foot back to the floor. Change legs and repeat. As you get stronger, increase your ankle weights to 1/2lbs at a time.”
But note, don’t use ankle weights for aerobic workouts as you could put unnecessary stress on your joints.
Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Theyre found in some and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but its seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity that is, excess fat storage around the waist .
Cutting back on alcohol may help reduce your waist size. You dont need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
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