Belly fat has a reputation for being difficult to lose. PCOS, type 2 diabetes, high blood pressure, and metabolic syndrome are all associated with it. That is why you need a diet plan to get rid of your belly fat as soon as possible.
If you are a woman, you may be looking at up to 26 months to lose belly fat, and if you are a guy, you could be looking at up to 21 months to remove belly fat safely. This, however, is highly variable and dependent on a variety of circumstances, including but not limited to the individual’s starting point, current metabolism, exercise regimen, food, age, lifestyle choices, etc. Try one of these 15 full-proof ways to lose belly fat in 7 days:
1. Drink a Glass of Fenugreek Water First Thing in the Morning
The hypoglycemic and anti-fat benefits of fenugreek (or methi) seeds are well-documented. The night before breakfast, take a glass of water infused with fenugreek seeds (two tablespoons to a cup of water, 375 ml).
2. Eat a Protein-rich Breakfast
Some examples of high-protein morning foods are protein powder smoothies, eggs, Greek yogurt, and oats. Proteins are digested slowly, which makes you feel fuller for longer. Protein in the diet promotes thermogenesis, which means more energy is expended in the digestive process.
3. Eat More Frequently and with Smaller Portions
Cutting back on calories can be as easy as paying more attention to your serving portion sizes. In order to help you consume the appropriate amounts of protein, vegetables, whole grains, and healthy fats at each meal, you can practice portion control. Get some food in you every three hours. Try to fit in a light snack between your two main meals. When you are really hungry, this will prevent you from overeating.
4. Get Plenty of Water
Thermogenesis, fullness, and fat mobilization can all be improved by drinking eight glasses of water daily. To begin shedding belly fat, keep hydrating throughout the day.
5. Eat more dietary-fiber foods
The gel-like layer that dietary fiber forms in the stomach aid in satiety because of its low glycemic index. Fat is broken down into short-chain fatty acids by beneficial gut bacteria, and dietary fiber acts as food for these bacteria, which in turn can help reduce belly fat. This list includes sorghum, almonds, black beans, figs, guavas, coconuts, carrots, turnip greens, and guavas.
6. Consume Fatty Fish High in Omega-3 Acids
Omega-3 fatty acids are abundant in fatty fish like salmon, tuna, and mackerel. These foods have been shown to reduce body fat, enhance fitness levels, and make you feel fuller for longer.
7. Make Snacks More Nutritious and Appetizing
Snacking can be enjoyed even while dieting or cutting calories. Nuts, low GI fruits (apple, watermelon, oranges, and muskmelon), and savory vegetables (carrots, cucumbers, and celery) provide excellent snack options. Greek yogurt, fruit, and granola bars made in your own kitchen are also acceptable options.
8. Drink Black Coffee or Green Tea
Drinking green tea will help you shed unwanted pounds. It has the antioxidant EGCG, which aids in the removal of toxins and the reduction of inflammation. The coffee’s caffeine and chlorogenic acid make you feel fuller faster. Green tea (three to four cups per day) or black coffee (two cups per day) is recommended.
9. Spruce Up Your Detox Water With Ginger
Fat is burned off, and fat production and absorption are both slowed by ginger’s presence. Your detox water will benefit from adding three to four slices of ginger in one glass of detox water.
10. Eat Whole Grains
Wheat, barley, sorghum, buckwheat, quinoa, amaranth, broken wheat, and oats are all examples of whole grains that can boost fullness and decrease blood sugar and insulin after eating. Whole grains are a great base for making healthy, low-calorie breakfasts and snacks.
11. Combine Cardio and Strength Training
Working out is crucial for fat loss and muscle development. Cardiovascular exercise is effective for reducing body fat and strengthening the heart and lungs. On the other side, you can tone your body with the aid of strength training. Weight training, resistance training, high-intensity interval training (HIIT), and even just using your body weight are all effective ways to get in shape. To get results, you need to combine cardio and strength training (at least 30 minutes of cardio three to four times a week, and 30 minutes of strength training, twice per week).
12. Take it Easy with Alcohol Consumption
Light to moderate alcohol use does not cause weight gain or belly fat, but drinking excessively on a regular basis can. Moderate alcohol consumption (such as two glasses of wine) once a week is recommended.
13. Stop Consuming So Much Salt!
Cut back on salt if you have just a week to lose abdominal fat. Fast food, frozen meals, canned goods, and pickles should all be avoided for their excessive salt consumption.
14. Eat More Vegetables And Leafy Dark Greens
Regular vegetable consumption is associated with a smaller waist size and a lower risk of obesity. Fiber, vitamins, and minerals can all be found in abundance in vegetables and dark leafy greens.
15. Cut Back on Sugar and Refined Carbs
The body quickly absorbs simple sugars and other refined carbohydrates. This causes a decrease in fullness and an increase in blood sugar. Fat accumulation and weight gain caused by inflammation are both exacerbated by a diet high in refined sugar. Therefore, junk food like burgers, pizza, cakes, pastries, churros, drinks, etc., should be avoided with sugar and refined carbs at maximum possibility.
You will need a long-term plan to combat the visceral fat to lose the belly fat and reveal a trim and toned midsection. Making dietary modifications is the first step in losing weight. Increase your protein and fiber consumption since these nutrients aid in feeling full on less food. Supplement these dietary adjustments with regular physical activity, and you will see positive effects. However, it is important to consult a medical professional to determine the underlying reason for your belly fat.
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