How can I get a flat stomach in 7 days? Is it possible to lose belly fat in a week? What exercise burns the most belly fat? What foods help burn belly fat?
Here, reduce belly fat at home in 7 days and get healthier and lose the dangerous flat stomach, you’ll need to change your diet, exercise routine and lifestyle over a longer period of time. However, during a week you can start to make some great, health-promoting changes to your lifestyle.
1. Helpful Foods to Reduce Belly Fat
a. Indulge in the right types of fat: Studies have shown that eating the right types of fat, like monounsaturated fats, can help reduce belly or visceral fat by up to 20% over low-fat diets.
- Monounsaturated fats are a type of fatty acid that has been linked to decreased risk of heart disease, improved management of diabetes, and improved function of your blood vessels.
- Although monounsaturated fats are considered healthy, they are still very calorie dense. Do not add these in addition an to an unhealthy diet or in addition to unhealthy sources of fat. These should replace those unhealthy sources of fat like trans or saturated fats.
- Monounsaturated fats are found in a variety of foods including: olive oil, olives, nuts, seeds, nut butters, avocado and canola oil.
- Ideas to try include: replacing butter or lard with olive oil, grapeseed oil or avocado oil.
b. Eat lean protein: Lean sources of protein will help you stay satisfied longer throughout the day and help fuel your weight loss.
- Make sure that you eat a source of lean protein at each meal. Measure out a 3-4 oz serving to stay within your calorie limit.
- Replace all fatty proteins like high-fat cheese, red meat and sausage with leaner cuts of protein like: chicken, turkey, fish, beans/lentils, eggs, low-fat dairy and nuts.
c. Add in fresh fruits and vegetables at every meal: Make sure at least half of your plate is filled with produce. These low calorie foods are high in nutrients and can help you lose weight and reduce belly fat at home.
- The best way to lose belly fat is through calorie reduction. When you make half your plate a fruit or vegetable, the low calorie nature of these foods helps lower the overall calorie content of your meals.
- Measure out 1 cup of vegetables, 2 cups of leafy greens or 1/2 cup of fruit. Include 1-2 servings at each meal
2. Eliminating Problem Foods to Reduce Belly Fat
a. Cut out sugar and refined white flour. Studies have shown that one of the biggest culprits of visceral fat is sugary beverages, sweets and foods made from refined white flour. Limit or cut out these foods to help reduce belly fat at home.
- Sweetened beverages like sodas, fruit juices and sports drinks in addition to candy, desserts or pastries can increase visceral fat. In addition, foods made with white flour or are highly processed carbohydrates are also responsible for packing on fat. Look out for crackers, white bread, plain pasta, and white rice.
- If you crave sugary sweets, try replacing your typical snack or treat with a more nutritious food. For example, try: low-fat Greek yogurt or fruit.
b. Cut out alcoholic drinks: Many studies have shown that increased alcohol consumption is linked to increased amounts of visceral fat. Limit or cut out alcoholic beverages to help reduce belly fat.
- In addition, many alcoholic beverages are mixed with sugary, sweetened beverages. The combination of sugar and alcohol together increase your risk for visceral fat.
- In general, women shouldn’t drink more than 1 glass of alcohol daily and men should limit their alcohol to 2 glasses daily
3 Exercise and Activity
a. Workouts 2-3 days this week: Higher intensity interval workouts have become more popular. They are known to torch calories, but specifically burn higher amounts of body fat compared with traditional cardio.
- A study conducted by the University of Virginia found that people who had 3 out of 5 cardio sessions per week with intervals burned more belly fat, although they technically burned the same calories during the workout itself.
- Most gym machines come with interval programs. You can do interval programs on treadmills, stationary bikes and elliptical machines.
- You can create your own high intensity interval program by alternating between short bursts of very high intensity exercises with longer bouts of more moderate intensity exercises. For example, you can try alternating between 1 minute sprints and 5 minutes of jogging.
b. 30 minutes of cardio 5 days a week: In addition to interval training, studies have shown that it’s equally important to do at least 30 minutes of cardio exercises each week to help reduce belly fat.
- To specifically decrease visceral or belly fat, some health professionals even recommended doing up to 60 minutes daily of aerobic activities to have more significant effect on visceral fat.
- Try walking, biking, swimming, hiking, running, working out on an elliptical or rowing machine.
- Aim to do these activities at a moderate pace. This is usually described as when it is possible, but difficult, to keep up a conversation as you perform the activity.
c. Training exercises 1-3 times this week: Weightlifting builds lean muscle mass which can help increase your body’s metabolism and ability to burn calories at rest.
- In addition, resistance training helps increase bone density and reduces your risk for diseases like osteoporosis.
- Include body weight exercises, such as pushups, planks, squats or lunges. These are great toning exercises but also increase your heart rate.
- Learn to use free weights or weight machines. Start with popular exercises like chest presses, rows, pec flys, overhead presses, front and side arm raises, lunges and squats or the leg press machine, calf raises, and biceps/triceps last. Tricep exercises include the tricep overhead press, tricep pull downs on a cable pull, and tricep kick backs.
- You may want to consider investing in a session with a personal trainer if you have never used weights before. They will be able to show you how to lift weights and provide you with an appropriate weight lifting program.
4. Diet Plan to Lose Belly Fat in a Week
Note: Reduce belly fat at home in 7 days is likely not achievable. However, following a healthy, balanced diet such as this one can lead to belly fat loss over time. It is not recommended to consume fewer than 1,200 calories per day. Consult with your doctor before beginning a new diet plan.
Breakfast: Omelet made with 1 egg and 2 egg whites with half a cup of baby spinach, some chopped onions, and ⅓ of a cup of shredded low-fat cheddar cheese
Lunch: 2 tacos on low-carb or almond flour tortillas filled with 5 ounces of spiced grilled chicken breast and half a mashed avocado, and topped with 2 tablespoons each of pico de gallo and salsa
Snack: 1 serving of raw almonds and 1½ ounces of sliced low-fat cheddar cheese
Dinner: Pizza salad: 3 cups of mixed baby greens topped with 3 ounces of turkey pepperoni, ⅓ of a cup of orange bell pepper, ⅓ of a cup of red onion cut into rings, 10 halved cherry tomatoes, 2 tablespoons of sliced black olives, and 1 tablespoon of grated low-fat Parmesan; tossed with 2 tablespoons of light tomato vinaigrette dressing
Breakfast: 1 cup of low-fat Greek yogurt topped with ⅓ of a cup of grain-free granola and half a cup of raspberries
Lunch: Burrito bowl made with 1 cup of cooked quinoa, 5 ounces of ground turkey cooked in taco seasoning, 2 cups of mixed salad greens, ⅓ of a cup of chopped cherry tomatoes, and half a sliced avocado; topped with 2 tablespoons each of fresh pico de gallo and salsa
Snack: 3 cups of popped popcorn cooked in 1 tablespoon of coconut oil and seasoned with 1 teaspoon of salt
Dinner: 5 ounces of baked tilapia served with roasted asparagus spears, 1 cup of cooked brown rice, and a cup of mixed berries
Breakfast: Green smoothie made with 2 mandarin oranges, 1 frozen banana, half a cup of steamed beets (cooled and cut into chunks), 1 small cucumber (peeled and cut into chunks), 2 cups of kale (stems removed and chopped), ⅓ of a cup of low-fat Greek yogurt, and a splash of skim milk
Lunch: Open-face sandwich on 1 slice of whole wheat bread topped with 2 slices of turkey (try to find some with no nitrates or added sugar), 2 pieces of romaine lettuce, some sliced cherry tomatoes, a quarter of a sliced avocado, and a tablespoon of brown mustard; served with a side salad tossed in a tablespoon of light vinaigrette dressing
Snack: Banana and 2 tablespoons of natural almond butter
Dinner: 5-ounce baked salmon fillet served with a cup of cooked quinoa, a cup of steamed broccoli, and a cup of mandarin oranges
Breakfast: Toasted whole grain English muffin topped with natural almond butter, served with half a grapefruit
Lunch: A cup of cooked chickpea (or other grain-free) pasta with 5 ounces of chopped chicken breast, half a cup of chopped cherry tomatoes, half a sliced avocado, and 3 cloves of minced garlic, tossed in a tablespoon each of olive oil and lemon juice
Snack: A serving of baby carrots and 2 tablespoons of hummus
Dinner: 1½ cups of fall veggie pasta salad (cooked chickpea pasta or other grain-free pasta combined with roasted sweet potatoes, leeks, garlic, mushrooms, and Brussels sprouts, then tossed in a light vinaigrette dressing); served with a side salad in a tablespoon of light vinaigrette dressing
Breakfast: Half a cup of mixed berries and a cup of low-fat cottage cheese
Lunch: A cup of butternut squash soup and 2 cups of mixed salad greens topped with a tablespoon of dried cranberries, a tablespoon of sunflower seeds, a tablespoon of crumbled feta cheese, and a tablespoon of light vinaigrette dressing
Snack: A medium apple and 1½ ounces of low-fat cheddar cheese
Dinner: A baked sweet potato topped with ⅓ of a cup of black beans, ⅓ of a cup of chopped cherry tomatoes, half a sliced avocado, and ⅓ of a cup of shredded low-fat cheddar cheese; served with a cup of cantaloupe
Breakfast: 2 turkey sausage links and a piece of whole grain toast topped with half a mashed avocado, seasoned with pinch of salt and a lemon squeeze
Lunch: Chickpea salad (1½ tablespoons of olive oil, 1½ tablespoons of white wine vinegar, ⅓ of a cup of canned chickpeas, ⅓ of a cup of chopped red onion, ⅓ of a cup of chopped cherry tomatoes, ⅓ of a cup of chopped cooked broccoli, 2 cups of baby spinach, and 2 tablespoons of crumbled feta cheese)
Snack: Half a cup of trail mix made with raisins, raw cashews, sunflower seeds, and a bit of low-sugar dark chocolate
Dinner: 3 cups of mixed salad greens topped with half a cup of artichoke hearts, 2 tablespoons of sardines, and ⅓ of a cup of chopped cherry tomatoes, and tossed in 2 tablespoons of light vinaigrette dressing; served with a banana
Breakfast: Sweet potato hash made with half a chopped sweet potato, half a cup of chopped red onion, and a cup of chopped kale, sauteed on the stove in a tablespoon of olive oil until veggies are soft; topped with a fried e