Belly fat can prove to be the main hurdle in your way to look gorgeous. It ruins your beautiful and pretty outlook and makes you a victim of low self-confidence. Sometimes there are moments when you have to attend a special ceremony, be it the wedding ceremony of your best friend or an official social gathering given by your boss, you will start bothering your pot belly for sure. But did you know belly fat can be lost in a week?
Yes this is possible! It will require commitment and struggle before you really lose your belly fat. You will have to stay motivated all along and put yourself under intense training. Losing your belly fat is not as easy as a piece of hot cake and you should be quite aware of it. Now, if you want to lose belly fat fast in as less time as in a week, and then follow the mantras listed below of how to lose belly fat in a week that will guide you towards your goal.
- 13. Understand What is Healthy Diet?
- 12. Never Starve Yourself
- 11. Follow a Perfect Dietary Plan
- 10. Stop Eating Sugar
- 9. Avoid Stress And Depression
- 8. Ensure 8 Hours Sleep
- 7. Drink A Lot Of Water
- 6. Swimming
- 5. Exercise A Lot
- 4. The Bicycle Exercise
- 3. The Captain’s Chair Leg Raise
- 2. Exercise Ball Crunch
- 1. Long Arm Crunch
13. Understand What is Healthy Diet?
Of course if you want to know how to lose belly fat in a week, you will have to first understand your dietary habits. It is important that you make a pilot plan for the week and learn to understand what food you should be eating and what to avoid to lose weight. As a first step, cut out junk food and high calorie foods. Anything in your cupboards that are too sweet such as cookies, cakes and candy should be tossed in the trash can. With minimum nutritional value, these junk foods merely load you up with enormous amount of calories. If you keep eating them, you will likely only maintain your fatty belly rather than lose weight. Instead of these all you can try these list of fat burning foods which can really help you to lose weight fast.
12. Never Starve Yourself
As a second step, do not starve yourself up. Do not think that to know how to lose belly fat in a week, you will have to starve yourself for the whole week to cut down your fat. This is not the right answer to how to lose belly fat quick. Rather instead keep your food intake to minimum. There are some people out there who in hurry of knowing the secret of how to lose belly fat in a week start to believe that not eating for long periods of time can lose their belly fat faster. It’s not true. Not eating for longer span of time can actually put your body into a catabolic state meaning it can start to break muscle tissue (proteins) for energy and stores fat. Women should not eat less than 1500 calories per day while men should not eat less than 1700 calories.
11. Follow a Perfect Dietary Plan
Eat oatmeal in the morning which is rich in fibers and stays in the stomach for hours and thus you don’t feel the need to take more food. Almonds and other nuts are a perfect diet for those wanting to tone their tummies. A study conducted recently showed that people who ate nuts felt full longer than those who ate rice cakes. Ensure at least 20 almonds a day to satiate your hunger pangs and reduce the chances of overeating. Moreover, know that to reduce fat you need fat as fat is the thing that controls the hunger.
Mon saturated fats like olive oil or canola oil because they can help you keep the cholesterol under limits and satisfy hunger cravings. But be watchful of hydrogenated vegetable oils because they are fully loaded with heavy fats. You may also eat berries at every lunch or dinner. Berries are a sure solution for those wanting to know how to lose belly fat in a week as it is fully loaded with fibers. One cup of raspberry has six grams.
10. Stop Eating Sugar
For the people who have pot bellies must know and understand the nutrition of their diet. Only when you ensure that your diet is balanced with nutrients and is profusely healthy can one lose belly fat fast. According to most of the doctors, sugar is the main criminal responsible for producing protruding bellies. This is because sugar assures that insulin levels are high as much as possible within the body. This increases the hunger for food and feeling of full stomach does not stay any longer than 1 or 2 hours.
This in turn results in overeating. Hence the very first step in reducing the belly fat is to ensure that sugar is eaten as less as possible for a healthy body. This will reduce the insulin levels and satiate your hunger pangs. Next time if someone asks you about how to lose belly fat in a week, tell him or her at first that he or she needs to control sugar intake first.
9. Avoid Stress And Depression
Stress and depression are the most common causes among the people who are victims of obesity. This is because under extreme levels of stress and tension, the cortisol hormone level boosts up and its production by the body is increased to alarmingly maximum levels. This can increase the hunger pangs in your stomach and reduce the metabolism rate. Hence more and more fat is stored up beneath the organs of the body.
If you want to know how to lose belly fat in a week then you will have to get rid of stress and tension that constantly troubles you every day. Try out some extra hobbies like writing, swimming, etc. or even a walk in nature outside every day can help you to console yourself. Busy yourself with things that you love to do and can help you relax. Face the life with a huge smile on your face and let everyone see your smile clearly!!
8. Ensure 8 Hours Sleep
Make sure that you are getting enough sleep. After all the work out of the day, try sleeping for at least 8 hours at night for this whole week. If you interfere with your sleep routine, your hormonal schedule can be adversely affected. A study has shown that the effects of a worse sleep can be worse than you think. Scientists who looked at 1,000 sets of twins found that the siblings who slept fewer than seven hours per night were likely to weigh more because of genetic factors. In comparison, the siblings who slept seven to nine hours (or more than nine hours) weighed less and were less likely to be affected by any inherited obesity genes.
Sleepless is also related with over eating as it causes you to eat more snacks and which can even make you tired before you really start you work out. When your body doesn’t get enough sleep, it produces a hormone called ghrelin and another hormone known as leptin. Leptin tells your brain when you are full, and ghrelin stimulates your appetite. To cut it short, when you don’t take proper sleep, your body feels comparatively more appetite and your brain doesn’t pass on message to your stomach that it is already filled. And hence you end up overeating. So do all the exercises and other activities during the day as suggested in our list of how to lose belly fat but take a good sleep too.
7. Drink A Lot Of Water
Water is an essential medium for your body metabolism. If you are seriously interested in how to lose belly fat in a week, you must start drinking water every day by making an effort to consume at least 10 glasses of water. Keeping hydrated will help your body to flush out toxins and will prevent retention of fluid. Consequently, it will help you to reduce belly projection and make you look slimmer and smart within a week’s time.
To understand and implement the mantras of how to lose belly fat in an effective way, you will have to exercise regularly. But since you want to burn your belly fat fast in a week, the best way to exercise will be swimming. The water resistance provides superb low impact for joints and muscles and it is a fantastic cardio too. Anyone can do it and tone their belly fast in a week. Swimming is a great exercise for burning belly weight as during swimming works on all the body muscles throughout the body. Try to swim relying solely on your legs and put your arms on your back folded.
Why swimming is recommended for how to lose belly fat in a week? This is because every time you go for swimming you burn the increased number of calories of that day. Because you must burn a greater number of calories, you should swim more often and more intense and the greater calorie deficit you will create. According to statistics, to lose a single pound of fat you need to lose 3500 calories. According to Health Status, a person who weighs 150 pounds will burn about 414 calories after a 60 minute moderate intensity swimming session but about 666 calories during a resistance-intensity swimming session.
5. Exercise A Lot
This is the most important of all in our list of how to lose belly fat in a week. Exercise can tone your belly in a week. Ensure that you work out for at least 1 hour a day though I would recommend more than an hour to convert your exercise into an intense work out if you want to cut up your fat in a week. Any aerobic exercise like jogging, running, biking, swimming and dancing will do.
Quick link = Exercises to lose belly fat fast
Most people who are desperate to know the answer to how to lose belly fat in a week question believe it is all about the calories. If you burn more calories than you take in, you will start to lose weight within a week. To those who want to know how to lose belly fat in a week, this is only partially true. It is actually the lean muscle mass underneath body fat that allows more intakes of calories without gaining weight. Researchers at the Biomechanics Lab at San Diego State University took a look at some popular abdominal exercises and ranked them. Results of the study revealed that exercises require constant abdominal stabilization.
Some of the top five belly exercises as ranked by the study were (which can sure are also ways to how to lose belly fat in a week)
4. The Bicycle Exercise
This exercise is the best exercise for targeting the belly and abdominal portion. Put your hands at the back of your head. Bring knees to the chest while lifting shoulders off the flour. Then slowly bring your right elbow towards your left knee as you straighten up. Try to do at least 4 sets of this exercise.
3. The Captain’s Chair Leg Raise
Stand on the chair and grip hand holds. Push back against the pad then elevate knees to the chest to shrink the abs then lower them back down. Do 1 to 4 sets with 15 repetitions.
2. Exercise Ball Crunch
An exercise ball is needed for this exercise. Lie on the ball with you lower back fully supported. Place hands behind the head. Now you can contract the abs to pull the bottom ribs towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs.
1. Long Arm Crunch
It is a traditional floor crunch where the arms are held straight behind you making a challenging exercise. Lie on the floor or a mat then extend arms straight behind keeping them folded and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do at least 4 sets of this exercise daily with 16 repetitions to burn belly fat faster in a week.
These are the suggestions if you want to know how to lose belly fat in a week. You have to know that though it might not be possible to lose all your fat at once (also beware do not over burden yourself with intense exercises in a hurry once you know how to lose belly fat in a week) but if you follow the suggestions carefully, your belly will be toned and slimmer than before within a week.