How To Reduce Belly Fat In 7 Days
7 days, huh? I bet you really want to lose belly fat that fast and safely too. So, how can you make that happen?
It is not totally possible to lose belly fat alone, while working towards getting rid of excess abdominal fat, there will be fat lose in other areas of the body too. Fitness experts advise that we lose weight gradually.
It’s good to lose weight fast but one thing that is more important than losing belly fat is doing it safely. The most important thing you should keep in mind is that you don’t want to lose weight too fast.
Loosing belly fat too fast can make you lose bone, water and muscle. The Academy of Nutrition and Dietitics also warned against it too. I am sure you don’t want that.
Read also : Lean Belly Breakthrough guide
The highest you can start seeing significant changes in 14 days such as what the 2 Weeks Diet plan and it also comes with workout routine to prevent bone or muscle mass loss.
The Academy of Nutrition and Dietitics also suggest that the best thing you could do towards achieving your belly fat loss goal is to base it on diet and lifestyle changes, especially if you want to make it permanent. According to this same academy, the highest pound of fat you can lose within a week is 2 pounds.
This is why this article isn’t going to help you lose belly fat in 7 days exactly, but you can be sure to start seeing positive changes from 7 days. Also, you should work with your health care provider to make sure you stay healthy and still get all the nutrients your body needs while losing belly fat.
Get a Plan
The fitness industry has this popular quote “calories in, calories out”, which means to consume less calories than you burn daily. Not that simple. Your metabolism has a role to play here too. Don’t cut too many calories.
Doing this will slow down your metabolism and make you fall short on important nutrients. There are other ways by which you can safely cut back on calories. This includes:
- Drinking more water
- Reading food labels
- Trimming back on daily calorie consumption
- Cutting back on portions
Whatever you decide, but favour whole grains, lean proteins, vegetables and fruits. In other to reduce belly fat as soon as humanly possible, you need to:
1. Get Accountability
Track what you eat by keeping food journal .Some smartphone apps can also help you achieve this. Monitor what goes into your body and when. That’s a good way to reduce belly fat.
2. Get Support
You’ll also want to have people on your side to help you stay motivated and to cheer you on. So ask your family and friends to support your efforts to lose weight.
Encouragement from people that have successfully lost belly fat is “contagious,” in a good way! It’s good to have people to get you motivated.
3. What Drives You to Eat?
Food is a fuel that gives you energy to do things. However, not many of us eat with that in mind. Food is available at every social gathering and it’s always there for us when we have a rough day.
Find out what makes you eat. Could it be depression, anxiety or stress? Or do you just use it as a reward for something good that happens? Have plans for moments like that, such as taking a walk or talking to a friend.
4. Reset What and When You Eat
You really don’t have to quit any certain food group, go gluten-free or vegan, before you lose belly fat. Whatever diet or eating plan you choose, what is more importance is that it should be something you can stick to for a long time. This way, you are more likely to keep the belly fats off for good.
5. Reduce added sugars.
You get this kind of sugar in sugar-sweetened drinks, cakes and cookies or other times. They have a lot of calories but not enough nutrients. It’s different from the sugar in fruits.
6. Be choosy about carbs.
You can decide which carb you take and in what quantity you want, especially the ones that are low-glycemic index. For example, instead of going for potatoes, you can choose asparagus. It is lower on the glycemic. Also, instead of processed items, go for Whole grains. Processed items have had key nutrients such as fiber, iron, and B vitamins.
7. Increase Your Protein
You can also reduce belly fat by increasing your protein intake. With increase in your protein intake, you can increase your metabolism and maintain your muscle mass, which is very crucial to belly fat-burning. Eating protein helps you burn more calories.
This was confirmed in a study published in the American Journal of Physiology. One group that fed on a high-protein diet burned more belly fat than the others who fed on lower recommendation of the RDA (recommended dietary allowance).
Many dieters have gained more muscle mass just by eating a high-protein diet, without working out. Building more muscle plays great role in belly fat loss. There are vegetarian and vegan sources of protein such as nuts, beans, and soy, lean meat, poultry, fish, and dairy.
8. Eat More Fat
Taking enough good fats will help you lose belly fat, build muscle, and your recover after abs workouts will be faster. You can get good fats in omega-3s such as fish, olive oil, egg yolks, nuts, peanut butter and fish oil.
9. Watch your drinks
One of the easier ways to reduce belly fat is to cut out liquid calories like soda, juice, and alcohol. Instead of that, go for black coffee, unsweetened tea or lemon water. Compared to sugary beverages, diet drinks will save you calories.
10. Avoid 2-3 Feasts, Eat 6 Smaller Meals Per Day
This ensures your body gets the nutrients it needs to build muscle and burn fat. Your resting metabolic rate will also increases, which prevents your body from switching into “starvation” mode.
Starvation mode happens when too much time elapses between your meals. This causes your body to start burning muscle for energy and increases the storing of body fat, which will further slow down your metabolism. This is the exact opposite of what you want to happen if you are really serious about losing belly fat.
Don’t be the kind of person who complains about your situation but never does anything to improve it. Don’t become “happy” with the status quo of being miserable. Now use this knowledge to take action!