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How To Lose Belly Fat In A Week – 17 Pro Tips

Reviewed By Registered Dietitian Merlin Annie Raj, Registered Dietitian
by
ISSA Certified Specialist in Fitness & Nutrition
How To Lose Belly Fat In A Week – 17 Pro Tips Hyderabd040-395603080 September 16, 2019

Belly fat is a common problem (1), (2). It affects millions worldwide and causes diabetes, heart disease, and PCOS (3), (4). Thankfully, with the right plan, you can lose belly fat quickly.

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

Drink Enough Water To Reduce Belly Fat Pinit

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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

Reduce Salt Consumption Pinit

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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.

Strength training, on the other hand, helps you tone up. You can lift weights, do resistance training, HIIT, or use your bodyweight to burn calories, sweat, and get a sculpted body.

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

De-Stress Regularly Pinit

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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.

Conclusion

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!

24 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.