Fitness

9 Great Tips On How To Lose Belly Fat In A Week

Find out how to lose belly fat in a week by reading through the great tips listed below. While you certainly can’t expect to see a miracle and see super tight ab muscles in a week, you can easily lose a couple of pounds within the first 7 days. If you continue to use these tips you’ll experience a snowball effect and you could very well end up losing a lot of weight over the course of a month.

1. Cardio on an empty stomach

When you perform your cardio exercises on an empty stomach, it raises the metabolism. As a result, the body is forced to use fat to burn energy instead of food that has been eaten recently. When you feel your body beginning to slow down following a cardio workout, usually in an hour or so, then it’s time to eat.

2. Skip breakfast – intermittent fasting

Instead of ingesting a lot of food every morning, try skipping breakfast instead. When you do this you are practicing intermittent fasting, which consists of fasting for at least 16 hours daily. It’s a dietary approach that many experts believe will enhance fitness performance, longevity and promote overall better health. When you go without breakfast you won’t have to limit your calorie restrictions as much on your other two meals. You’re also more apt to retain more muscle mass than people that are following a strict low-calorie diet.

3. Eat more protein

Stock up on fish, cottage cheese, eggs, lean meat etc. and consume protein at every meal. Your body naturally burns extra energy when it processes proteins than it does when working on fats or carbs. When you eat plenty of protein your body will be busy working out even when you’re not at the gym!

4. Lower your carb intake

Instead of reaching for pasta and bread, grab fruits and veggies when you’re on the go. When you eat too many carbs the extra is stored as fat and it will be more difficult to lose belly fat quickly. While you shouldn’t cut out the carbs completely since they are required for energy, make sure that you lower them significantly.

carbs

5.  Avoid sodas

Soda is full of calories that come from corn syrup. The human body doesn’t really understand how to process this high fructose syrup and it can quickly wind up as fat on your belly. Instead of drinking any sodas, have a bottle of water by your side at all times. When you constantly sip on the water you’ll stay hydrated and will be less likely to experience food cravings or reach for sugar-laden sodas.

6. Lower your alcohol intake

When you drink alcohol it puts a lot of stress on your liver. This means that your liver has to go into overdrive to clear out the toxins, which can slow down the muscle building process. Figure out how you can lower your intake of alcohol – especially when you are concentrating on these tips and ways to lose belly fat fast. A drink every now and then is okay but you’ll want to put in an effort to keep your drinks limited.

8. Start a strength training program

Start an overall strength training program to get rid of fat, build muscle mass and prevent the loss of muscle. Deadlifts and squats are fantastic exercises to start with. When you start your strength training you’ll also find that it’s easier to stick to your diet. You’ll be motivated by the immense changes that take place in your body and will be more likely to push away the junk food and reach for the healthier choices instead.

squat

9. Stop doing endless crunches

Crunches aren’t going to do you much good and may even cause damage. In some cases, crunches can cause a problem with posture, slouching shoulders and may even contribute to lower back pain. There is no such thing as spot reduction when it comes to losing belly fat. You’ll be wasting a lot of time and energy by concentrating on crunches that could be better spent on strength training exercises. While crunches can add strength to your stomach muscles, they don’t specifically address the belly fat that covers them.

photo credit

  • Jenny

    Some of these tips should be reconsidered. 1. You should never work out on an empty stomach. 2. One actually slows their metabolism by skipping meals. Your body metabolizes best by one’s consumption of many small, nutrient dense meals throughout the day. 3. Too much protein causes kidney damage. Excess protein is difficult to excrete once digested, thereby stretching your glomerular capillaries and permanently damaging filtration. 4. We need carbohydrates. That is where we get our energy (glucose) to produce ATP (energy). Carbs are good! Just focus on the complex/ healthy carbohydrates. The remaining tips are beneficial, however.

    Stay healthy!

    • Giada

      I agree with you that this advice should not be taken to heart! The right combination of carbs and protein in small amounts will provide you with more energy to workout. Working out on an empty stomach can just make you tired and gives your body no resources (protein) to build muscle. Also, breakfast starts your metabolism up in the morning, even if it is small. Don’t skip breakfast!

    • Chuck E. Cheez

      Sorry, but that is wrong.1. When you work out on an empty stomach, the body is forced to use fatty acids as fuel, due to the lack of glycogen in the muscles. 2. The body can go for up to 72 hours without food before the metabolism starts to slow down (starvation mode). In fact, there are many studies that show that the metabolism actually speeds up when it goes from between 16 and 30 hours without food. 3. One would have to eat an extremely large amount of protein over a period of years in order for it to cause serious kidney damage. The body discards what it can’t use; only when there is too much for the kidneys to discard / process does damage occur. 4. For people wanting to lose weight or get lean, there is no better way to burn off excess fat than IF.

      There is no scientific evidence to support eating breakfast in the morning. The concept of breakfast in the morning is a cultural phenomenon, not based on nutrition science.

      • inderjiit

        About your #1:This is misleading; the body uses glycogen first either
        way. Most exercises are not of the duration where fat is directly used
        as ‘fuel’. But it’s true that after the workout the fat would be used to
        replace the used up glycogen. However if you eat first, the Insulin
        response not only primes your muscles to use the glucose to replenish
        glycogen on-the-spot for energy, which allows you to workout
        harder/longer, (which also keeps you motivated) but also allows material
        to reach the muscles for better recovery which means you need less time
        before you can workout again and you can get stronger faster.
        Additionally, the hormone effect of more intense workouts as a result of
        them being fueled properly will result in a greater amount of
        ‘material’ (eg. fat,protein) use for muscle growth and repair over the
        long term. When compared to the fat you’ve supposedly burned during the
        workout, this is potentially much greater.

        All your other points
        are pretty great especially #4! Olympians and athletes tend to have a
        diet of more than 60% carbs and look at their defined musculature! I’ve
        tried to find reliable data on IF but it appears to be understudied at
        this point so I’ll have to reserve judgement there.

        As a medical
        student we’ve gone through quite a few studies with our professors and
        in general we’ve found that almost ANY diet plan that requires thinking
        about your food intake/quality results in better markers of health such
        as weight loss; most diets average the same amount of weight loss per unit time initially, apart
        from the Atkin’s which was found to be associated with higher initial
        fat loss compared to the others, BUT all diet plans entered a plateau
        after a short while (1-3 weeks if i remember correctly). The thinking
        goes that it’s not the actual change that matters because most diets
        meet the requirements in most ways but that 1. the diet change initially
        causes an adaptive hormonal response which reorganizes the way the body
        uses energy and 2. when people start thinking about the food they eat
        they tend to eat less or eat better.

        • Chuck E. Cheez

          To your reply to my first point: That’s actually exactly what I meant, but I didn’t explain it in detail. :-) Thanks for that! My main point was that the notion that one shouldn’t work out on an empty stomach is not actually supported by scientific evidence.

  • http://www.breastlight.com/ Jasmine William

    The article is interesting one , have some good points regarding belly fitness, But it will be more appealing if you would have entered some more points about it then it will be more effective for the concerned people

  • http://www.rechargeit.com/blog/ Jonathan Dradford

    It is great to keep fit.