Have you tried everything to lose stubborn belly fat, and but nothing worked? And now, you have only one week to get rid of stomach flab once and for all?
If you couldn’t reduce waistline before, it’s because of the wrong approach. Forget about calorie-restricting diets, endless sit-ups, exhausting cardio, fat burners, and water pills.
Here are easy, healthy, and safe ways to reduce tummy fat in seven days and look fabulous next week.
Set Realistic Goals
Probably, it is one of the most difficult steps of your weight loss plan to define the realistic amount of weight/inches you need to get rid of. There are some clues on how to calculate the proper need in a healthy weight loss.
Before you set goals based on what you believe you should weigh or a dress size you wish to fit in, use height-weight charts to figure out your healthy weight range or talk to your doctor.
Tight clothes, stomach flab, or getting out of breath are not the only parameters you should consider when you decide to get a certain weight.
However, the scale measures can lie to you when it comes to burning belly fat. You can lose inches without dropping weight, meaning you are losing fat and growing muscle mass instead, which is excellent progress.
Some characteristics will help to determine whether you need to lose visceral fat:
- Body Mass Index (BMI)
Use this BMI formula: weight (in lb) / [height (in inches)]2 x 703
Overweight = 25.0–29.9
Obese = Above 30.0
- A Waist-Hip Ratio (WHR)
Wrap a measuring tape in inches around the widest part of your hips and hip. To get your WHR, you should divide your waist size by the hip size. A healthy waist-to-hip ratio should be less than 0.8 for women and less than 1.0 for men.
- A Waist Measurement
Measure your abdominal girth with the tape. As a rough guide, more than 35″ in women and 40″ in men can be the sign of excess fat. However, you should keep in mind your body shape type and age.
The next step is to figure out a proper calorie intake target. Usually, it is hard to know exactly how many calories you consume with each meal. The general assumption is that the daily deficit of 500-1000 calories allows you to burn 1 pound of weight per day.
Break The Eating Pattern
Although it can be challenging to break the vicious cycle of overeating, there are ways to break this habit for good. If you want to lose abdominal fat fast, consider a 3-day detox plan.
The primary goals for your detox plan should be to cleanse your digestion system, get rid of excess water weight, and kickstart weight loss process. Keep it simple:
Drink enough naturally slimming Detox Water
Here are 3 best detox waters to boost fat burning effects:
Ginger Lemon Water
Cucumber “Sassy” Water
Cinnamon Detox Water
Lose Water Weight
People who are overweight or obese with BMI more than 30 can have up to twenty-pound weight change in the day due to retained water.
If you are insulin-resistant or highly sensitive to salt, you might feel bloated more often, and want to lose excess water weight.
Most common treatments to reduce water weight have “diuretic” properties.
These are some of the proven treatments that help lose water weight:
- Green tea: green tea contains caffeine, which acts as a diuretic. It’s not likely you will experience side effects if you sip green tea during the day or take a green tea supplement. But green tea can only provide a modest water weight loss effect.
- Over-the-counter (OTC) treatments. There are safe and effective supplements and vitamins to lose weight: appetite suppressants, fat burners, and natural herbal remedies that boost metabolism and help losing belly fat more effectively.
- Calorie-Controlled Low-Carbs Diet.Many of the low-carb diets limit your carbs consumption, causing a temporary loss of water weight. Some allowed foods may include the herbal treatments listed above or natural diuretics such as asparagus, celery, and spinach.
Stay Full With Calorie-Controlled Healthy Diet
You don’t need to starve yourself to death to get rid of stubborn belly fat. You can eat enough food to feel full and energized by following the three basic rules:
- Eat more soluble fiber and foods with a low-calorie count per gram: oats, Greek yogurt, berries, soups, eggs, popcorn, fish, chia seeds, lean meat, legumes, and watermelon.
- Avoid refined carbohydrates that cause your body to hold water such as pasta, white bread, pizza, pastries, white rice, and the breakfast cereals.
- When you’re hungry, eat more protein, vegetables, and saturated fats until you’re satisfied. However, control your portions not to overeat and cause bloating.
Do not expect your willpower to hold you up. When you are full of a healthy meal already, it is far less likely you get sugar cravings or eat junk food. A plant-based shake is also a healthy option to get enough nutrients, limit calories, and avoid hunger dizziness.
Avoid completely the following foods and drinks:
- sweets and sugar,
- white bread,
- milk chocolate,
- and alcohol.
Be aware when you are detoxing these foods might cause severe allergic reactions, diarrhea, and stomach pain. Seriously, lock the fridge for 1 week and be mindful of what you eat during the day.
Exercise Away Belly Fat
Boost your energy levels and shed belly fat by adding light yoga exercises or 20-minutes walking to your weekly routine. Any training you do — whether that’s a 21-Day Flat Diet workout or a walk in your neighborhood — burns calories and the body fat.
But you’ll lose the most fat by doing high-intensity interval training, or HIIT.
It boosts your metabolism, intensively burns belly fat, and gives tremendous results in a short time.
Avoid Damaging Diets
Your best choice for shedding belly fat is healthy and steady weight loss — not overnight results. Stay away from diets claiming double-digit weight loss in just a couple of days.
To get sustainable results and not to regain any lost weight kickstart a balanced diet and a healthy exercise routine with a 21-Day Belly Fat Loss Plan. You’ll feel more motivated, energetic, and satisfied with the first results for a beach body in the long run.
Diet Plan to Reduce Belly Fat in One Week
Following a One-Week Flat Belly Diet can lead to a significant belly fat loss over time. We do not recommend to consume fewer than 1,200 kcal per day for women and 1,400 kcal for men.