So you’ve noticed that you’re struggling with excess belly fat and you want it gone fast? Luckily for you, this article is here to help you. This article on how to reduce belly fat in 7 days will show you how you can get rid of that stubborn belly fat.
You’ve probably been wondering how you can get rid of that belly fat within a week.
You’ve tried everything but that belly fat seems stubborn.
You should know you are not alone in this.
The stomach is probably one of the common areas in the body where fat accumulates so fast
It is a problem that so many people seem to be battling with.
Fear not, I will show you how to reduce belly fat in 7 days.
Before we proceed, let’s look at the major causes of belly fat.
What Causes Fat Belly
Belly fat is bad news to the human body.
If not properly attended to, it can lead to many diseases.
Excess belly fat can damage your blood vessels and organs.
This can, in turn, lead to high cholesterol, heart disease, high blood pressure, stroke, and dementia.
There are so many factors that can cause belly fat. Explained below are some of the major causes of belly fat;
Though alcohol can be beneficial, it can also have harmful effects on the body.
Consuming moderate quantities of red wine can actually lower the risk of strokes and heart attacks (1)
However, researchers have proved that excess consumption of alcohol can reduce the rate of fat burning. They also concluded that excess calories gotten as a result of alcohol consumption are partly stored in the body as belly fat (2)
In summary, excess consumption of alcohol can increase your risk of many diseases and can lead to excess fat around your belly.
So many people consume excessive amounts of sugar daily without realizing they are doing more harm than good to their body.
Sugar in this instance includes sugary beverages and foods.
These foods include candies, cakes, frozen yogurt, and muffins.
Others include flavored coffee drinks, sweet tea, and soda.
Health experts have proven that the high fructose content of these sugary foods and beverages may be responsible for excess belly fat (3).
You should definitely watch what you consume if you are serious about how to reduce belly fat in 7 days.
Low Protein Diets
Many people actually overlook this but consuming adequate protein in your diet can help in preventing belly fat.
This is because a diet that contains a substantial quantity of protein can make you satisfied and full for a longer period. It will also increase your metabolism and therefore lead to lower calorie consumption (4).
Lack of Activity
This is a major problem in America as it is one of the major causes of obesity in the country.
Inactivity is one of the biggest contributors to poor health.
The last few decades have seen an increase in inactivity as people mostly prefer to sit and stare at their television or mobile phones while chewing on their favorite junks.
This is a big problem that has contributed a lot to the rising cases of belly fat.
Hormonal Changes During Menopause
Women gaining belly fat after menopause is a common occurrence.
During menopause, fat is usually stored in the abdomen compared to the thighs and hips during puberty. During this period, however, some women have the potential to gain excess belly fat than other women.
Genetics plays a role here and determines how big the belly fat can be during menopause.
Diets Low in Fiber
The benefits and contribution of fiber towards good health cannot be overstated.
There is some fiber that will keep you satisfied and full for a longer period.
The effect of this is that it helps in stabilizing the hormones that control hunger.
It also helps in reducing your consumption of calorie.
Depriving Yourself of Sleep
It is important for the human body to get just enough sleep.
Depriving yourself of sleep is very bad for your health.
Health experts have concluded that inadequate sleep can actually lead to you gaining weight, including belly fat (5).
It is important that you get at least 7 hours of sleep daily to reduce the risk of weight gain.
How To Reduce Belly Fat In 7 Days
It’s time to talk about the different tips and ways on how to reduce belly fat in 7 days.
This section is for those that are tired of that stubborn belly fat and are determined for ways to reduce belly fat in 7 days.
Below are some of the tips and ways to reduce belly fat in 7 days with and without exercises
How To Reduce Belly Fat In 7 Days Without Exercises
1. Eliminate Sugar From Your Diet
As we mentioned earlier, sugar is harmful to your body.
Sugary food and beverages are one of the major contributors to belly fat.
Sweetened drinks like fruit juice, soda, candy, pastries and so on can lead to excess belly fat.
It is recommended that you stay away from these foods and drinks.
However, if you are one that can’t do without them, then you can take a low-fat Greek yogurt.
2. Drink Enough Water
Some people see water as life.
I agree with that…
Water is very beneficial and helpful for your body.
It helps to regulate the metabolism of your body.
You need to consume a lot of water to make sure your body remains hydrated.
Doing this will help to flush toxins and harmful substances from your body.
It also helps to prevent fluid retention.
All these will result in your belly looking slimmer.
Your body will also look slimmer and assume a younger look.
If you’re really serious about how to reduce belly fat in 7 days, then you should drink a lot of water.
It is recommended you drink about 8-10 glasses of water daily.
3.Consume Foods Rich In Fiber
What you take into your body is very important.
This means that you should always consume foods that are beneficial to you.
You should incorporate foods that are rich in fiber into your daily diet if you are really serious about how to reduce belly fat in 7 days.
Foods that are rich in fiber are beneficial for the body’s metabolism.
They absorb the body’s fluid and also keep you satisfied for a longer period.
When this happens,
your cravings for foods and junks that can add fat to your belly is reduced. This helps in lowering your overall calorie intake.
You can mix your fiber diet with salads and fruits.
Add in oats and whole grains in order to make you full. It is important you avoid excess carbohydrates.
4. Eat Foods That Are Rich In Potassium
It is recommended that you consume foods that have high potassium content.
You should include foods like bananas, avocados, cantaloupe, mango and yogurt in your daily diet.
This is because foods rich in potassium have many benefits and chief among them is its bloat-reducing benefit.
They are also helpful in reducing puffiness and water retention.
Potassium helps to make sure all the body’s nutrients that have to do with metabolism are maximized effectively.
5. Get Adequate Sleep
Even though you may feel busy most times, it is important you get enough sleep.
Adequate sleep is important to the overall body health.
You should make sure you find time to get at least 8 hours of sleep daily.
The effects of inadequate sleep on your body can be worse.
Many researchers have confirmed that not getting adequate sleep can actually lead to you being obese. It is important that you not just eat healthily and exercise, but you should also get adequate sleep.
6. Consume Healthy Diet
Some people will tell you that the best way on how to reduce belly fat is to starve yourself.
If you are doing this, it is better you stop.
Starving oneself is not healthy and can lead to serious health implications.
Abstaining from food will only make the tissues of your muscles get broken down to generate energy.
Health experts and nutritionists have recommended that the minimum amount of daily calorie intake necessary for men is 1700 calories while women need 1500 daily to aid the proper functioning of the body system.
However, you should be careful as this does not give you the license to chewdown on anything you lay your hands on.
Remember to always eat healthily.
How To Reduce Belly Fat In 7 Days With Exercises
1. Embrace Abdominal Muscles Exercises
If you are really concerned on how to reduce belly fat in 7 days, then you should embrace abdominal muscles workout.
In terms of abdominal muscles workout, the best exercise to get rid of belly fat is leg raises and crunches.
Planks are also one of the best exercises to get rid of belly fat.
For leg raises and crunches, you can do 3 sets of 20 reps each.
As for planks, you should hold the push-up position on both your elbows for about 30-60 minutes.
Make sure you do about 4 sets of this.
2. Try Yoga During This Week
You can combine some yoga with the exercises you are already doing.
This will help you on how to reduce belly fat in 7 days.
There are a couple of yoga exercises that you can do which will help you lose that stubborn belly fat fast.
Some of them are listed below;
Yoga for Flat Belly
The warrior pose yoga can help on how to reduce belly fat in 7 days.
However, those that have a weak heart should avoid this pose.
The pose strengthens your shoulders, back, thighs, and arms.
This is a fantastic pose that can help on how to reduce belly fat in 7 days.
It is also known as Vrikshasana yoga. It helps to improve your concentration.
If you are serious on how to reduce belly fat in 7 days, then the boat pose is something you should consider.
The pose strengthens your vertebral column, hip flexors, and abdomen.
It also helps to improve the strength of your core and stimulate digestion.
Boat pose will also help you relax, which will lead to a reduction in belly fat.
3. Walking for Weight Loss
It might sound old-fashioned to you,
but you should know that walking is one of those tricks that have proven effective on how to reduce belly fat in 7 days.
You can decide to take about 30 minutes of walk daily.
Walking will help to burn your calorie and also eliminate excess carbs from your body.
Combine this with a healthy diet and your belly fat will be reduced in 7 days.
It is a simple, natural and free way to burn that belly fat and also keep you healthy and active at the same time.
Walking will help you burn calories, build stamina and improve the health of your heart. It is not necessary to walk for hours.
Just take a walk for about 20-30 minutes and all is done.
4. Swimming for Weight Loss
This is my favorite exercise in the summer
Some fitness experts refer to tummy as the best exercise to get rid of belly fat.
It is definitely one of the best ways to lose tummy fat fast. Swimming works your entire body muscles as it burns off belly fat fast.
It allows you burn a lot of calories in a short period of time.
The more you swim the more calories your body is going to burn.
This is definitely one of the best ways on how to reduce belly fat in 7 days.
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Believe me …
It is entirely possible to lose belly fat in 7 days.
However, it requires dedication and commitment.
You must remember to always eat healthily, eat fruits and consume lots of water.
Do all these and you’ll finally overcome that problem on how to reduce belly fat in 7 days. Now make it happen! Before you leave if you have any questions or you want to share your weight loss journey with us leave a comment below.