Do you struggle with your weight and looking for a proven method to stop belly bloat and reduce abdominal fat in 3 days? We have some answers for you.
In this article, you can find tips and tricks to drop belly fat fast and easy. In contrary to popular view, getting a flat stomach and burning belly fat fast does not necessarily require strict dieting and exhaustive exercise routine.
How To Lose Belly Fat & Tighten Your Stomach In 3 Days
- How To Lose Belly Fat & Tighten Your Stomach In 3 Days
- How To Lose Belly Fat In Three Days
- 4 Healthy Ways To Strengthen Your Core & Lose Up To 20 Pounds
It is essential to understand that 90% of your success lies in finding the proper diet plan which suits your lifestyle, benefits health conditions, and helps to reach your weight loss goals.
Fasting for 3 days or just limiting calories intake may slim down the belly and boost energy levels. Detoxing and the system cleansing for a couple of days help to lose 5 – 10 pounds naturally and without much effort.
High-protein diet plans raise your metabolism, suppress appetite and help to retain muscle mass while losing fat weight. Lean proteins also lower abdominal obesity and visceral belly fat rates.
Familiarize yourself with a low-FODMAP dieting system, so you know the foods that cause bloating, distention, cramps, and uncomfortable feeling in your stomach.
How To Lose Belly Fat In Three Days
STEP 1. First of all, you should prevent dehydration and increase water intake. To calculate the adequate amount of water use the 8×8 rule: you should be drinking eight 8oz glasses (half a gallon) every day.
Increase the water intake to start the detox process in your body flushing out the toxins, cleansing the digestive system, and suppressing appetite.
Lemon ginger warm water is a simple yet powerful detox drink to boost your immune system, regulate the blood sugar levels, and naturally reduce gut inflammation caused by the food absorption problems.
STEP 2. Decrease to the point of quitting junk and processed foods, carbohydrates, excess salt, soda beverages, and sweets that do not have any nutritional value, but have incredibly adverse health effects.
New research suggests that sugary drinks and saturated fats increase visceral fat that is stored deep in the belly and surrounding vital organs. Carrying extra pounds of belly fat might cause symptoms of heart disease, high blood pressure, and diabetes.
If you are one of those people who like to reward themselves after the day is through, find healthy substitutes for the evening feeding frenzy. Still, many weight loss diets encourage you to eat dark chocolate!
STEP 3. Restrict the number of calories you take per day. Depending on your age, gender, and health conditions calculate a minimum number of calories to maintain essential body functions (Basal Metabolic Rate).
A diet by a reasonable calorie deficit stimulates metabolism and fat burn. One pound of your body weight is approximately 3,500 calories. Subtract this amount of calories from your food intake.
Three days seem very do-able. However, low-carb calorie-restrictive diets are not balanced and can be effective only for short-term weight loss. They are often an excellent first step in bringing one’s body into shape.
4 Healthy Ways To Strengthen Your Core & Lose Up To 20 Pounds
Here are four ways to speed up your weight loss progress with the proper attention to your overall health:
1. Stick to a moderate weight loss plan in the extended perspective.
The extreme cut in calories in the dieting regime is likely to leave you discouraged instead of thinner.
Alternatively, use the 3-days detox kickstart to change the fat burning process in your body. Low-carb eating programs combine the Atkins diet and the Paleo diet, which use proteins for feeding your body.
However, your brain and hormone system need fats to function. On a low-carb high-fat diet, your body goes into the state when it needs to break down its own fat stores for energy instead of glucose.
This process is called ketosis.
The Mediterranean Diet encourages us to eat MUFA (mono-unsaturated fatty acid) at every meal. It includes nuts, olives, and olive oil, soybeans, peanut butter, and avocado.
The Ketogenic Diet allows eating healthy fats including:
- Saturated Fats found in red meat, ghee butter, lard, eggs, coconut oil (MCTs);
- Monounsaturated Fats (MUFAs) from extra virgin olive oil, avocado, nuts;
- Natural Trans Fats found in meat from grass-fed animals and dairy;
- Natural Polyunsaturated Fats (Omega-3) found in fatty fish, fish oil, chia seeds, flaxseed, OMEGA-3 supplements.
These are the ‘good’ fats because they cause your body to burn visceral fat.
2. Consider the low-FODMAP diet to find out the products that are right individually for you
FODMAPs are fermentable oligo- di-, mono-saccharides, and polyols. It is a classification of carb group that might trigger severe digestive symptoms like gut bloat, gas, and stomach ache.
You might notice that some foods or combination of products can cause an uncomfortable feeling in the gut, gas, and annoying bloating.
The primary sources of FODMAPs are in a wide range of products in varying amounts, including:
- Oligosaccharides are in whole-grain wheat and rye bread, legumes, fresh garlic, and onions.
- Disaccharides (Lactose) are in all-fat milk, butter, sour cream, yogurt (not Greek), ice cream, and soft cheeses.
- Monosaccharides (Fructose) are in fruits like apples, grapes, cherries, honeydew melon, watermelon, mangoes, pears, papayas, and pineapple.
- Polyols are in berries as well as in some low-calorie sweeteners such as isomalt, lactitol, sorbitol, and xylitol like in sugar-free gum.
Restricting those products from your diet can dramatically improve the digestive symptoms after you eat, reduce bloating, and slim your belly. Check our article on the low-FODMAP diet.
3. Burn belly fat through additional resistance and cardio training
You cannot burn stomach flab, scientifically called subcutaneous fat, just with your diet. Take into consideration your activity level, and choose the abs exercise program to get a tighter stomach and reach target weight.
Make your abs muscles stronger throughout belly workouts, and mild stretching exercises like yoga and Pilates. The 21-Day Fix program offers an effective workout plan to shape your belly and thighs in just 3 weeks.
4. Implement the maintenance plan
Once you achieve your weight loss goals, stick with a healthy diet and adequate workout routine. If you’re not ready for a massive change in your diet, read our review of Top 5 Flat Belly Diets to get sustainable results on a long-term.
If you have problems with the heart, diabetes, or any other health issues, consult with your doctor before you attempt any diet or workout. Quick weight loss plans require monitoring your blood sugar levels, and immediate medical assistance if your blood sugar falls too low.