If you are looking for information on how to lose belly fat naturally in 1 week, then you are reading the right article.
Losing belly fat is not only about making your stomach look beautiful, or making your clothes feel less tight, but it also about health.
Belly fat is really harmful, this is serious!
It can cause diseases such as heart disease, type 2 diabetes, metabolic disease, and other conditions.
Therefore, losing your belly fat seems like something you should do right now, you shouldn’t keep putting it off.
Here are 10 effective tips you can follow…
1. Consume a high protein diet
In weight loss, protein plays a very important role.
Consuming high amounts of protein will increase the amount of satiety hormone (called the PYY hormone).
This hormone makes you always feel full and your appetite decrease… so you will eat less.
Another role of protein is, it raises your metabolic rate and maintains muscle mass during the weight loss process.
Some good protein sources you should include in each of your meals are eggs, beans, meat, dairy, fish, and whey protein.
2. Perform aerobic exercise
Aerobic exercise or people usually refer to it as Cardio is a very effective exercise to lose belly fat in 1 week at home.
Cardio is a type of exercise that can improve your health, and you can burn a lot of calories just by doing this exercise.
A study suggests that it is one of the most effective forms of exercise when it comes to losing belly fat.
However, the results will be different for each person, depending on the frequency and duration.
Postmenopausal women who did 300 minutes of cardio per week lost more fat than those who only did it 150 minutes per week according to this study.
3. Consume lots of soluble fiber
High soluble fiber intake will make you feel full… this, of course, makes you tend to eat less.
Over time, you will lose a lot of fat from all parts of your body, including the fat around your waist.
So make sure to include soluble fiber in each of your meals every day.
Some excellent sources of soluble fiber are brussels sprouts, blackberries, flax seeds, legumes, shirataki noodles, and avocados.
4. Try to keep away from sugar-sweetened beverages
Sugar-sweetened beverages are any type of drink to which sugar is added.
These drinks can make you gain weight, that’s because these drinks are full of liquid fructose.
It is a fact that sugary drinks cause increased fat in the liver, even worse than high sugar foods… several studies have confirmed this.
Our bodies tend to treat liquid and solid calories in different ways.
Liquid calories found in sugary drinks are stored as fat and over time it causes weight gain.
So, keeping away from sugar-sweetened beverages is one of the effective ways on how to lose belly fat naturally in 1 week.
Sweet tea, soda, sports drinks, sprite, and punch are examples of sugar-sweetened beverages you should avoid if you want to lose belly fat fast.
5. Do intermittent fasting
Intermittent fasting is an eating pattern in which you cycle between periods of eating and period of fasting.
During fasting, you can still drink, and during the period of eating, you can eat whatever you want.
So, this method of fasting does not prohibit you from certain foods.
This is what makes this method very popular and liked by many people because you can lose weight fast, and you can eat any foods you like.
There are two popular options you can choose from:
- fasting for 24 hours once or twice a week; or
- fasting every day for 16 hours and then eat whatever you like for the remaining 8 hours of the day
In a study related to intermittent fasting and daily calorie restriction, people experienced a 4-7% reduction in belly fat within 6-24 weeks.
6. Do resistance training
Resistance training or people more often refer to it as strength training or weight lifting, is one of the most effective forms of exercise to lose belly fat in 1 week at home because it maintains and increases muscle mass.
One study on overweight teenagers showed that those who did a combination of strength training and aerobic experienced a very significant reduction in visceral fat.
Visceral fat is fat that surrounds your abdominal organs and resides deep inside your body.
It would be better if you can get advice from a certified personal trainer if you want to do this exercise rather than doing it haphazardly.
7. Stay away from foods containing trans fats
Trans fats are created through a chemical process that turns liquid vegetable oils into solid or semi-solids by adding hydrogen to the liquid vegetable oils.
There so many foods you can easily find and they contain trans fats.
Some of them are doughnuts, cakes, margarine, packaged foods, pizza, biscuits, cookies, spreads, and crackers.
Consuming these fats continuously can lead to health problems such as heart disease, insulin resistance, inflammation, and belly fat gain.
An observational study on animals showed that in monkeys who ate foods containing trans fats, their abdominal fat increased by 33% compared to those who ate only foods that contain monounsaturated fat.
So, if you are serious about losing belly fat fast, then stay away from foods that contain trans fats.
Read the list of ingredients on the product that you want to buy. Usually, it listed as partially hydrogenated fat.
8. Alleviate your stress levels
Research suggests that high cortisol levels increase appetite and consequently gain weight.
When we are stressed, our body automatically stimulates the adrenal glands to produce cortisol.
So it will be very difficult for you to lose fat when you are stressed because you will always want to eat, eat, and eat.
Therefore, if you are serious about losing fat around your waist, then involve yourself in pleasurable activities, so you will be far from stress.
9. Get lots of enough sleep
One of the most important things on how to lose belly fat naturally in 1 week is good quality sleep.
Sleep is incredibly important for our health, including weight. According to this study, people who lack sleep, over time gain more weight, including abdominal fat than those who get enough sleep.
Another study found that 68,000 women who slept less than 5 hours per night gained significantly more weight than those who slept 7 hours per night.
If you are among those who experience insomnia, it is advisable to consult a doctor to get the right treatment.
10. Make sure to eat fatty fish every weak
Eating fatty fish every week is very important for weight loss and belly fat loss.
This type of fish is full of high-quality protein and omega-3 fats that help reduce visceral fat.
Several studies shows, adults and children who frequently take fish oil supplements their abdominal fat was significantly reduced.
Those that are included in fatty fish include salmon, herring, anchovies, sardines, and mackerel.
Make sure to get 2 or 3 servings of one of these fish every week.
11. Stop drinking fruit juice
Fruit juice does contain vitamins and minerals. But don’t forget, it’s also full of sugar and other artificial sweeteners.
Drinking large amounts of it will build up fat deposits around your waist.
For information, in every one serving of apple juice, there are about 24 grams of sugar in it, of which half is fructose.
Of course, you can still drink it occasionally, for example once a week in moderation.
Hopefully, by practicing these 11 tips on how to lose belly fat naturally in 1 week, you can have the flat belly you want.