Did you know losing belly fat might not be possible scientifically? Unfortunately, yes! It is known that belly fat can be stubborn and might cause long-term diseases like diabetes, heart disease, PCOS and many more associated with it (1). Irrespective of gender, this is why we all need to lose belly fat as soon as possible. This article gives you some valuable tips about how you can lose belly fat in one week. Read on!
How to Reduce Belly Fat in 7 Days at Home:
Here are some simple things you can incorporate into your daily routine to help shed unwanted tummy fat as quickly as possible. Let us go through them carefully.
1. Drinking Enough Water Reduces Belly Fat:
Drinking enough water might help you lose belly fat naturally in 1 week. According to various studies, you can increase thermogenesis, satiety and fat mobilization by drinking approximately eight glasses of water per day (2)(3)(4). So, to start reducing belly fat, keep sipping water throughout the day. Unfortunately, we sometimes consume more calories than drinking water by mistaking thirst for hunger.
2. Avoid Refined Carbs to Help Lose Belly Fat:
Another way to eliminate belly fat in a week is by avoiding consuming sugar and refined carbs (5). One can gain weight by overeating sugar and refined carbs because they increase blood glucose levels and reduce satiety because they are easy to digest. In addition, there is an increase in fat deposition and inflammation-induced weight gain with refined sugar intake (6). Therefore, sodas, churros, pastries, pizzas, cakes, burgers, etc., are some foods you will have to avoid to lose belly fat.
3. Drinking Green Tea Helps You Lose Belly Fat:
Green tea is a perfect way to reduce belly fat in 7 days at home. This is because it contains an antioxidant, EGCG, that reduces your body’s inflammation and flushes out toxins efficiently (7). In addition, green tea has caffeine and chlorogenic acid, which induce thermogenesis and increase satiety, aiding in weight loss (8). As a result, you can drink three to four cups of green tea in one day.
4. Eating More Soluble Fibre Reduces Belly Fat:
You will be able to lose stomach fat in a week by adding dietary fibre to your diet. The dietary fibre forms a gel-like layer in the stomach with a low glycemic index and helps increase satiety (9). Dietary fibre also helps break down fat into short-chain fatty acids by acting as food for good gut bacteria. These short-chain fatty acids also might help you reduce belly fat efficiently (10).
Fibre makes the food transition in the colon easier by adding bulk to the stool, which improves digestion, making you feel full. By feeling full, your craving for eating decreases, further promoting weight loss (11). Here is the list of the foods you need to include in your diet:
- Flax seeds.
- Brussels sprouts.
- Shirataki noodles.
5. Limit Alcohol to Reduce Belly Fat:
We all tend to have a glass of whiskey every once in a while for recreational purposes. However, moderate to light alcohol consumption might not lead to obesity, per a research study. But consuming alcohol in excess might result in weight gain (12). Moreover, there is a link between heavy alcohol consumption and increased risk of central obesity as per observational studies (13).
6. Walking Can Help You Reduce Belly Fat:
Walking is a type of exercise that might help you lose belly fat in 1 week. However, there is an increased risk of diseases like type 2 diabetes and heart diseases with the storage of fat around the midsection of our body (14). Therefore, aerobic exercise similar to walking can be one of the effective ways to reduce belly fat (15). As per one small study, women with obesity have reduced waist circumference and body fat by walking for 50 to70 minutes thrice a week for 12 weeks. Compared to the control group, people in the exercise group significantly reduced subcutaneous and visceral fat (16).
7. Use Apple Cider Vinegar in Your Diet to Reduce Belly Fat:
Lowering blood sugar levels and reducing abdominal fat are some of the impressive health benefits of drinking apple cider vinegar (17). Apple cider vinegar might help you lose belly fat in a week because it contains acetic acid, as per many animal studies (18). People who took one tbsp of apple cider vinegar per day lost half an inch from the waist per a 12-week controlled study on men with obesity (19).
8. Eat A High-Protein Food to Burn Belly Fat:
When looking for weight management, protein is a nutrient that plays an important role. There is a release of the fullness hormone PYY, which decreases appetite and promotes fullness with high protein intake. Protein also helps you retain muscle mass during weight loss by raising your metabolic rate (20)(21)(22). According to many observational studies, people who eat a lower protein diet tend to have more abdominal fat than those who consume more protein. Some of the protein sources you can include in your meal are:
- Whey protein.
9. HIIT Workout Can Help You Burn Belly Fat:
HIIT, also called High-Intensity Interval Training, is a workout process that helps build your muscles and aids in weight loss. This high-intensity workout is done with minimum or no break in between, as the name suggests. These exercises help strengthen the body and boost metabolism, fat burning and weight loss. Therefore, along with eating a healthy diet, it is necessary to make exercise a part of our daily routine. This will help you lose stubborn belly fat efficiently. Here are some exercises you can try to lose belly fat in 7 days::
- Jump squat.
- Plank jacks.
- Jumping rope.
10. Cut Added Sugar:
We all have a sugar tooth and sometimes go overboard when we crave. However, when taken in excess, the fructose in sugar can result in several chronic diseases like obesity, fatty liver disease and heart disease (23)(24).In addition, there is a relationship between high sugar intake and increased abdominal fat, as per some observational studies (25). Therefore, just refined sugar might lead to belly fat. Therefore it is advised to use a sparing amount of even the real honey and healthier sugars.
11. Good Quality Sleep Can Help You Lose Belly Fat:
Sleep plays an essential role in maintaining the health of our bodies. According to many studies, people tend to gain more weight, including belly fat, when they don’t get enough sleep (26)(27). However, a study on 68,000 women for 16 years found that those who slept for 7 hours or more per night might not gain more weight compared to those who sleep less than 5 hours per night (28). There is also a link between excess visceral fat and sleep apnea. Speak to the doctor and get treated if you have any sleep disorders or sleep apnea.
12. Eat A Small, Balanced Meal:
One of the great ways to reduce calorie intake is by practising portion control. You must be able to consume a meal that has protein, veggies, whole grains and healthy fats. As a rule of thumb, your plate should have 1/4th of veggies, half of the lean protein and the other part with healthy fats and whole grains. Using smaller plates to eat meals can be a perfect way to achieve the same (29). You can eat snacks or meals every three hours, including two large meals with a healthy snack in between.
13. Massage Oil to Stimulate Fat Burn:
Massage oils are yet another way to reduce belly fat in 7 days and are an alternative to losing weight. Losing those last few kilograms of excess body fat can be excruciatingly painful with traditional diet and lifestyle suggestions. However, Ayurvedic massage oil has become increasingly popular for several therapeutic reasons. Massage therapies eliminate toxins and unsaturated fats from our bodies by demonstrating an increased metabolism. Some of the popular massage oils are:
14. Eat Fewer Calories:
Consuming fewer calories than your body needs is essential for weight management and many things that can help you lose belly fat in a week (30). You can monitor your calorie intake by keeping a food diary or using an online food tracker or app (31). In addition, you can also watch the intake of protein, carbs, fibre and micronutrients with the help of food-tracking tools.
If you are looking for a miracle to lose belly fat, you must know this is impossible. Although the tips mentioned in this article might help you lose belly fat in a week, you must consult a doctor to rule out the underlying reason. However, with proper guidance from the doctor and by following the tips religiously, you might be able to quicken the process of losing belly fat. Don’t forget to let us know if you found this article helpful!
Disclaimer: The information presented in this article is based on pure research and not a replacement for medical advice. The website is not responsible for the authenticity and accuracy of the information.
Q1. What are the reasons females’ tummies look bigger?
Ans: There are several reasons why the tummy looks bigger in females. They are:
- Intake of excess food.
- Less physical activity.
- Post-pregnancy effects.
- Bloating during periods.
Q2. Can you burn fat by doing sit-ups?
Ans: Yes! You can increase the calorie expenditure during and after a workout because push-ups can help burn fat.
Q3. Is it possible to burn belly fat with the help of eggs?
Ans: There is no evidence to prove the effectiveness of eggs in losing belly fat. But they are effective in promoting calorie-burning by boosting metabolism because they are rich protein sources. So you can reduce belly fat by combining the proper diet and exercise.