How To Lose Belly Fat In a Week (5 Step Guide)
This article addresses how to lose belly fat in a week and be in the best physical shape ever without stressing your body needlessly.
Do you know that if you change your lifestyle, you can start losing belly fat in a week?
Losing belly fat is essential if you discover that the circumference of your waist is above 120 cm or 40 inches (in men) and 88 cm or above 35 inches (in women).
This is known as abdominal obesity, and you must take quick steps to get rid of it as soon as possible.
Excess belly fat is unhealthy and has been associated with deadly diseases such as:
- High blood pressure
- Stroke and heart disease
- Sleep apnea
- Asthma, etc.
This is why losing belly fat is in your best interest. If you want to lose belly fat in a week, then follow the 5 steps outlined below. And you should start seeing results in no time!
#1 Avoid Sugar-Sweetened Drinks and Sugar
Artificial sugar is harmful to the human body as it can affect your metabolic health. Sugar is half fructose, half glucose. But fructose can be metabolized by the liver in considerable amounts.
This means that ingesting excess sugar can stress the liver by overloading it with fructose. The liver has no choice than to turn the excess added sugar to fat. This leads to an increased accumulation of belly and liver fat.
Liquid sugar – in sweetened drinks – are associated with sixty-percent risk of obesity in children since it ends up in the human body as additional calories.
So, cut down on the amount of synthetic sugar you consume in your diet and stop taking sugary drinks including sugary sodas, fruit juices, sugar-sweetened beverages and sports drinks.
You can take whole fruits because they have lots of fiber that negates the undesirable effects of fructose.
#2 Eat More Protein-Rich Foods
High-protein foods are responsible for reducing cravings by up to sixty percent and help in boosting the rate of metabolism by 80 to 100 calories every day. When you add more protein to your diet, you will end up consuming 441 fewer calories per day.
This will help you to lose weight significantly while preventing you from re-gaining it if you relinquish your weight loss efforts.
A study revealed that people who had more protein in their diets had lesser belly fat than those with minimal protein. Individuals who ate more vegetables and fruits had less belly fat than those who consume refined oils and carbs.
So, eat more protein foods such as fish, whole eggs, legumes, nuts, dairy products, meat, and seafood.
#3 Reduce Carbs from Your Diet
This is an efficient way of losing fat, and this is backed by scientific studies. When you cut carbs, your appetite goes down significantly, and you begin to lose weight.
More than twenty controlled trials performed at random have shown that diets with low carbs resulted in two to three times more weight loss than low-fat diets.
In fact, low-carb diets indicated a fast reduction in water weight and this gives people almost instant results. You will even notice a significant difference on the scale within one or two days.
#4 Eat More Fiber-Rich Foods
Eat more foods that are rich in viscous and soluble fiber as they have been proven to help with weight reduction.
Viscous and soluble fibers bind water and create a thick gel that slows down the movement of food in your gut. By slowing down digestion and subsequent absorption of nutrients, your appetite will be reduced as a result of the drawn-out feeling of fullness.
#5 Engage in The Right Exercise Regime
When you engage in the proper exercise regime can also put you on the fast track to losing weight within one week. Hit the local gym and participate in exercises such as crunches, deadlifts, rowing, and inclined running for maximum results.