There are many ways to lose belly fat in 1 week. In this article, we’ll take a look at some of the most effective ways to trim your tummy in 7 days.
Oh, the dreaded belly fat. Not only does it make clothes fit uncomfortably, it can also be a predisposing factor for diseases like diabetes, cancer, Alzheimer’s, and cardiovascular disease. Also known as visceral fat, or fat that is stored around important organs within the abdominal cavity, belly fat can be easily measured by inches around the waist. Typically, 40+ inches for men (or 102cm) and 35+ inches for women (88cm) correlates with obesity in the abdominal region. The larger the belly, the higher the risks are for associated health risks.
BMI and Belly Fat
Even though many companies use BMI (height and weight) as a measurement of weight and corresponding disease, it’s not completely accurate in regards to belly fat; this is because someone could be very thin and still have a large amount of visceral fat, or someone could be a bit bigger, but have more muscle mass and less visceral fat – in those terms, BMI would not be the most reliable test of belly fat assessment.
We unfortunately cannot “spot treat” fat (i.e. remove it only from certain areas within the body), so it might seem difficult to lose excess belly fat. There are ways to help reduce and/or eliminate this fat though, that don’t require hours in the gym – even though exercise is a key component!
Best Ways To Lose Belly Fat In 1 Week
Let’s take a look at 10 different ways that you can begin to lose that belly fat – and quickly!
1. Cut back on alcohol
Light intake of alcohol has been reported to have positive health benefits, including decreasing the risk of disease correlated with the cardiovascular system. However, there is research that shows that the factor of how much people drink per day has a direct connection with excess belly fat. In essence, this means that heavy consumption of alcohol leads to excessive amount of visceral fat.
With that being said, it would make sense that cutting back on happy hours would help decrease the size of the waistline. This isn’t to say you need to stop enjoying the occasional brew or glass of Cabernet – but, just be aware of how much you drink in a day if you’re trying to control belly fat
2. Eat more fiber
There are two types of fiber: soluble and insoluble. The one you want to eat more of for losing belly fat is soluble – this is because this type of fiber attracts and holds onto water in your digestive tract, essentially turning into a gel-like substance that slows down the digestion process. Soluble fiber in this gel form drastically slows down how quickly food moves through the digestive system, helping you feel fuller and more satisfied, and therefore having you eat less (and consuming less calories), which is a win for the waistline.
One study in particular showed that consuming at least 10 grams of soluble fiber a day lead to almost a 4% decrease in visceral fat! Soluble fiber can be found in foods like beans, seeds, nuts, blackberries, and Brussel sprouts.
3. Replace a meal with a smoothie
This doesn’t need to be done for every single meal to see an improvement with the waistline – but, replacing a meal a day with a nutrient-dense smoothie or shake can definitely help with decreasing belly fat! Not only will a smoothie help you stay hydrated, but it can incorporate many of the vital nutrients and vitamins/minerals that we otherwise might be missing out on that are important for overall function and weight loss. If you need an energy-boosting fat-burning smoothie, check out The Smoothie Diet to lose belly fat in 1 week.
4. Eat lots of protein
Who would think this vital macronutrient would be important for losing weight? Protein consumption causes the release of a hormone called PYY within the body, and this particular hormone helps you feel full. Not only that, protein has also been shown to cut cravings, helps you to eat fewer calories, and increases overall metabolism. Studies have also shown that people who consume high-quality protein on a regular basis have less visceral fat and smaller waistlines than those who don’t eat as much protein. Examples of high-quality proteins include items like salmon, quinoa, eggs, and dairy, just to name a few! Aim to get up to 30% of your daily calories from high-quality protein items.
5. Reduce stress
Stress is always present in our everyday lives, and can be classified as either “good” or “bad” stress. Either way, our bodies produce a hormone called cortisol in response to stress, and this hormone in excessive amounts can boost appetite levels, leading to fat storage – typically around the middle. One study in particular (in regards to women’s health) showed that women who lean towards having a large waist end up making more cortisol under stressful situations. With that being said, finding ways to reduce unnecessary stress would be highly beneficial – not only for reducing belly fat, but also for mental health!
6. Cut back on sugar
There are many ways that sugar negatively affects the body, but one factor is weight gain. This sweetener is actually a carbohydrate, and can turn into fat within the body if consumed excessively. Being high in calories with hardly any nutritional value, sugar can be found in things like sodas, juices, desserts, and even items like peanut butter. You might see added sugar on labels, but called something like agave, or corn syrup – so read before you eat! There is sugar that is found naturally in fruits and veggies…but, with moderation, consumption of this produce shouldn’t negatively affect your blood sugar, or your waistline. Reduce that belly fat by removing excess added sugars!
7. Lift weights
A non-diet related tip for losing belly fat, lifting weights is a vital part of decreasing the waistline. One study done on overweight teenagers showed that by combining resistance training with aerobic training (i.e. running, biking, swimming), a significant amount of belly fat was lost between the participants! Gaining muscle mass helps to increase metabolism, and in turn can help you burn more calories throughout the day – slimming the waistline and removing excess belly fat.
Exercise in and of itself is a great way to relieve stress and decrease inflammation, and can improve all metabolic functions – all which have a direct correlation with overall health and body fat, especially in the stomach area! Speak with a trainer at your local fitness center if you need a bit of guidance…form is key for proper mechanics and results!
8. Get some sleep
We all know sleep is important for daily function – but did you know it’s also vital for weight management? In a study of over 68,000 women who slept 5 or less hours a night, there was shown to be significant weight gain. A disorder called sleep apnea has also been shown to correlate negatively with belly fat as well. This is all because when we’re tired, our hunger hormones increase, and subsequently our hormones that help us feel full are decreased. With both of those factors working against us, abdominal fat presents itself. Aim to get 7-9 hours of quality sleep each night, if you’re working to reduce belly fat!
9. Eat fatty fish
You might think that consuming a fatty fish is opposite of what you should be doing to decrease belly fat – but fatty fish are healthy for you, in moderation of course! Fish such as salmon and mackerel are also superb sources of protein; so, not only are you getting a high-quality macronutrient, you’re also eliminating belly fat with a hearty serving of omega-3’s. Not a fan of eating fish? That’s ok – studies done in both kids and adults have shown a decrease in visceral fat by supplementing with fish oil. All you need to aim for is 2-3 days a week of fatty fish (or supplements) to help decrease belly fat!
10. Cook with coconut oil
Coconut oil contains medium-chain triglycerides, or MCT’s. These types of fats are helpful in increasing metabolism, and they’ve also been studied in regards to assisting with decreasing belly fat! One research study in particular noted that men who consumed coconut oil every day for 3 months lost over an inch from their waistline – without tweaking any other part of their lifestyles, including their diet or physical activity levels. To get the best results from coconut oil, aim for approximately 2 tablespoons in your diet a day – be careful though, coconut oil is high in calories, so think about replacing any current fats in your diet with coconut oil for the best belly benefit.
Staying on Track to Decrease Belly Fat
These examples are just a few of the ways that you can beat belly fat. Remember, there is no magic pill to remove abdominal fat! Keeping track of your diet and exercise in a journal might be helpful to some people too…. optimizing your routine and being able to physically see what you are (and aren’t) doing can help get you on a good track.
A healthy lifestyle and manageable and effective changes to your diet and exercise routine over time will have you going in the right direction, living a healthy life, and blasting away at that belly fat!
Health Coach Drew
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