Here are 17 pro tips to reduce belly fat fast. Read on!
Note: You may not get a sculpted flat tummy in just seven days. But, these tips will reduce your belly bulge and kick-start your metabolism. You must follow them for four weeks to see amazing results.
How To Lose Belly Fat In A Week
1. Start The Day With Fenugreek Water
Add two teaspoons of fenugreek seeds to a cup of water (375 ml) and let them soak overnight. Drink the water first thing in the morning. Fenugreek seeds have lipid-lowering properties and improve insulin sensitivity (5).
If you have hypoglycemia, it is best to avoid fenugreek. Instead, you can have lime water with a teaspoon of organic honey.
2. Have A High Protein Breakfast
A high-protein breakfast, like protein powder smoothies and eggs and bacon, helps in keeping you full for a long duration. Proteins take longer to digest and hence increase satiety.
Dietary sources of protein increase thermogenesis in the body, which means you burn calories to digest the protein.
Proteins also help build lean muscle. The number of mitochondria found in lean muscle is higher. If lean muscle increases, the number of mitochondria also increases, which, in turn, helps boost metabolism (6).
3. Eat Smaller Portions More Often
Practicing portion control is a great way to reduce calorie intake. You may buy portion control plates to get an idea of how much protein, veggies, whole grains, and healthy fats you should consume per meal.
As a rule of thumb, half of the plate should be lean protein, one-fourth of it should be veggies, and the rest should be whole grains and healthy fats. Also, use smaller plates for your meals (7).
Have a meal every 2-3 hours. Include a healthy snack between two large meals. This will keep you from eating large quantities of food when you are super hungry. If you are new to the portion control concept, this article can help.
4. Reduce Refined Carbs And Sugar
Research proves that increased consumption of refined carbs and sugar leads to weight gain (8). Refined carbs are easy to digest. This, in turn, reduces satiety and increases blood glucose levels.
High intake of refined sugar increases fat deposition and inflammation-induced weight gain (9).
Therefore, it is best to avoid foods like burgers, pizza, cakes, pastry, churros, sodas, etc. (10).
5. Drink Enough Water To Reduce Belly Fat
Various studies have proved that water helps increase thermogenesis, flushes out toxins, reduces inflammation, and increases satiety and fat mobilization. Hence, drinking enough water throughout the day is best to get rid of belly fat. Here is a free guide on how much water to drink per day.
6. Increase Intake Of High-Fiber Foods
Dietary fiber helps to increase satiety by forming a gel-like layer in the stomach. Dietary fiber also acts as food for good gut bacteria, which break down fat into short-chain fatty acids. The short-chain fatty acids help reduce belly fat.
Fiber also adds bulk to the stool, thereby making food transition in the colon easier. This, in turn, improves digestion. If you are not sure which foods are high in dietary fiber, check out this list.
7. Consume Omega-3 Rich Fatty Fish
Fatty fish, like salmon, tuna, and mackerel, are loaded with omega-3 fatty acids. Polyunsaturated fatty acids (PUFAs) help reduce inflammation, thereby reducing the risk of inflammation-induced weight gain. PUFAs also prevent fat accumulation, improve body composition, and increase satiety (11), (12).
8. Consume Veggies And Dark Leafy Greens
Veggies and dark leafy greens are good sources of dietary fiber, vitamins, and minerals. Scientists have found that consuming veggies regularly helps reduce waist circumference and reduces the risk of obesity (13).
It is important to note that though veggies and fruits can help in shedding belly fat, you must practice portion control and not consume excess calories (14).
9. Make Snacking Healthy And Tasty
Losing weight or being on a diet does not mean you have to give up on snacking. All you have to do is snack healthy. It is a good practice to snack on a handful of nuts, low GI fruits like apple, watermelon, oranges, and muskmelon, and veggies like carrots, cucumber, and celery. You may also have Greek yogurt, berries, and homemade granola bars.
10. Reduce Salt Consumption
High salt consumption leads to obesity, insulin resistance, hypertension, and diabetes (15). Salt also tends to retain water in the body, thereby increasing your overall body weight.
If you just have a week to shed belly fat, reduce your salt intake. Cut out foods like fries, chicken nuggets, potato wedges, potato wafers, pizza, ketchup, packaged salad dressings, packed noodles, ready-to-eat foods, canned food, and pickles from your diet.
11. Consume Green Tea/Black Coffee
Green tea contains EGCG, which is an antioxidant. It helps flush out toxins and reduce inflammation in the body (16). Caffeine in green tea also helps in weight loss. Caffeine and chlorogenic acid in coffee increase satiety and induce thermogenesis (17).
You may drink 3-4 cups of green tea per day. Drink 2 cups of black coffee per day. If you are caffeine intolerant, make sure to drink decaffeinated beverages.
12. Add Ginger To Detox Water
Researchers have found that ginger aids weight loss by increasing satiety, thermogenesis, and fat burning and suppressing fat synthesis and absorption (18). Adding 3-4 slices of ginger to your detox water will not only add zest to the water but also help you shed belly fat quickly. Here are other ways to consume ginger for weight loss.
13. Avoid Consuming Trans Fats
Trans fats are unhealthy fats that lead to abdominal obesity and are closely linked to cardiovascular diseases, diabetes, hypertension, high blood sugar levels, and breast cancer (19). Check out this list to spot a food loaded with trans fats.
Try pre-cooking meals and refrigerating them. Have one when you are hungry instead of opting for a trans fat-loaded food. You can also prepare low-calorie healthy snacks.
14. Reduce Alcohol Consumption
Excessive alcohol consumption causes dehydration and belly fat. A research study shows that moderate to light alcohol consumption does not lead to obesity, but regular consumption of excessive alcohol does (20). Have a glass or two of wine once or twice a week.
15. Consume Whole Grains
Whole grains, like wheat, barley, sorghum, buckwheat, quinoa, amaranth, broken wheat, and oats, help increase satiety and lower post-meal glucose and insulin levels (21). You can make delicious low-cal breakfasts or 30-min meals with whole grains.
16. Mix Cardio And Strength Training
Exercising is extremely important for mobilizing the fat and toning up. Cardio helps improve heart and lung function, stamina, and endurance and shed overall body fat. If you do not have the time to hit the gym, here are a few at-home cardio exercises.
Do a mix of cardio and strength training (at least 30 minutes of cardio, 3 days a week, and 30 minutes of strength training for 2 days) to see a visible difference (22).
17. De-Stress Regularly
Did you know that cortisol (the stress hormone) leads to chronic low-grade inflammation in the body (23)? This, in turn, causes fat to accumulate in the abdomen area. Scientists have also found that an increased amount of stress can lead to emotional eating and abdominal obesity (24).
It is very important that you de-stress and unwind every day. Set aside 20 minutes for yourself. Listen to mild music, paint, read a book, talk to an old friend, or learn a new skill. You must also get at least 7 hours of sleep every night.
Losing belly fat is tough. But it is not impossible if you adhere to the plan and don’t lose focus. Talk to your doctor to know if there’s an underlying reason, such as a genetic predisposition of abdominal obesity, medical history, and current medications. Follow these 17 tips, and you will start shedding the belly fat sooner than you know. Take care!
- Patterns of Abdominal Fat Distribution, Diabetes Care, US National Library of Medicine, National Institutes of Health.
- A study of the prevalence of generalized obesity, abdominal obesity, regional adiposity, and metabolic syndrome among young adults, National Journal of Physiology, Pharmacy and Pharmacology.
- Abdominal fat distribution and disease: an overview of epidemiological data. Annals of Medicine, US National Library of Medicine, National Institutes of Health.
- Abdominal fat quantity and distribution in women with polycystic ovary syndrome and extent of its relation to insulin resistance. The Journal of Clinical Endocrinology and Metabolism, US National Library of Medicine, National Institutes of Health.
- Fenugreek Seed Extract Inhibit Fat Accumulation and Ameliorates Dyslipidemia in High Fat Diet-Induced Obese Rats, Biomed Research International, US National Library of Medicine, National Institutes of Health.
- Protein, weight management, and satiety. The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
- What is the role of portion control in weight management? International Journal of Obesity, US National Library of Medicine, National Institutes of Health.
- The Effects of the Combination of a Refined Carbohydrate Diet and Exposure to Hyperoxia in Mice, Oxidative Medicine and Cellular Longevity, US National Library of Medicine, National Institutes of Health.
- Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Labaoratory Sciences, US National Library of Medicine, National Institutes of Health.
- Death by Carbs: Added Sugars and Refined Carbohydrates Cause Diabetes and Cardiovascular Disease in Asian Indians, Missouri Medicine, US National Library of Medicine, National Institutes of Health.
- Omega-3 fatty acids in obesity and metabolic syndrome: a mechanistic update. The Journal of Nutritional Biochemistry, US National Library of Medicine, National Institutes of Health.
- Omega-3 fatty acid supplementation effects on weight and appetite in patients with Alzheimer’s disease: the omega-3 Alzheimer’s disease study. Journal of the American Geriatrics Society, US National Library of Medicine, National Institutes of Health.
- The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies, Nutrients, US National Library of Medicine, National Institutes of Health.
- Increased vegetable and fruit consumption during weight loss effort correlates with increased weight and fat loss, Nutrition & Diabetes, US National Library of Medicine, National Institutes of Health.
- High salt intake causes leptin resistance and obesity in mice by stimulating endogenous fructose production and metabolism, Proceedings of the National Academy of Sciences of the United States of America, US National Library of Medicine, National Institutes of Health.
- Effects of green tea and its epigallocatechin (EGCG) content on body weight and fat mass in humans: a systematic review, Nutrición hospitalaria, US National Library of Medicine, National Institutes of Health.
- Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
- A systematic review of the anti-obesity and weight lowering effect of ginger (Zingiber officinale Roscoe) and its mechanisms of action. Phytotherapy Research, US National Library of Medicine, National Institutes of Health.
- Trans fats—sources, health risks and alternative approach – A review, Journal of Food Science and Technology, US National Library of Medicine, National Institutes of Health.
- Alcohol Consumption and Obesity: An Update, Current Obesity Reports, US National Library of Medicine, National Institutes of Health.
- Whole grain consumption and weight gain: a review of the epidemiological evidence, potential mechanisms and opportunities for future research. The Proceedings of the Nutrition Society, US National Library of Medicine, National Institutes of Health.
- Effects of aerobic and resistance training on abdominal fat, apolipoproteins and high-sensitivity C-reactive protein in adolescents with obesity: the HEARTY randomized clinical trial. International Journal of Obesity, US National Library of Medicine, National Institutes of Health.
- Stress-induced cortisol response and fat distribution in women. Obesity Research, US National Library of Medicine, National Institutes of Health.
- Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity. Domestic Animal Endocrinology, US National Library of Medicine, National Institutes of Health.
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