Lose Belly Fat in a Week

10 Ways to Lose more than 2 Inches of Belly Fat in a Weeks

Let’s face it: Stressful days at the office, indulging in one-too-many cheat meals, or finding excuses to skip a day, week, or month’s worth of workouts are all making it easy to pack on the pounds and making it difficult to get them off.

1. As Possible As Start Your Day Early

Don’t let extra hours lounging in bed stand between you and a flatter belly. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks.

One study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chewed down on and Tran’s fat-laden fast food than those who woke up earlier.

2. Bring on the Berries

Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group.

3. Skip the Hydrogenated Oils

Those Trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating Tran’s fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkey whose diets contained eight percent Tran’s fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount.

4. Switch to Sprouted Bread

While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the insulin content of sprouted grains.

The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with insulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.

5. Lift or Some Muscles Work

Do you even lift bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.

6. Say So Long to Sweeteners

While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
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7. Make Fibre Your Friend

The secret to a slimmer stomach in no time? A whole lot of fibre in your diet. Although many people are loath to add carbs to their diet when they’re trying to lose weight, adding the right, fibre-rich ones can have inches off your belly in a hurry. In fact, researchers at Wake Forest Baptist Medical Centre found that every 10-gram daily increase in soluble fibre was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time.

8. Look Ketchup for Salsa

Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat fast. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapenos and chipotles, can boost your metabolism, too.

9. Score Some Rays For Vitamin D

While few would suggest you start hitting up the tanning beds for better health, getting some natural sunlight can help you get rid of those extra inches on your waist in a hurry. Researchers at the Fred Hutchinson Cancer Research Centre found that vitamin D-deficient overweight woman between 50 and 75 who upped their intake of the so-called sunshine vitamin shed more weight and body fat than those who didn’t. To practice safe sun, make sure you’re limiting yourself to 15 sunscreen-free minutes per day.

10. Noshes on Some Nuts

Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.

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How to Lose Weight in a Week

           Ways To Lose Weight in 7 Days

If you want to dramatically increase your chances for long-term success, you’ll also want to modify the behaviour that surrounds your meals and physical activity.

You can lose belly fat with just 5 simple steps within 7 days! So, be ready to grab some attention and compliments, after all looking hot is not that tough.

Also there’s a lot more to losing weight than simply eating better and working out.

Try following these simple tips for one week—one for each day—to learn how to approach food and exercise differently.

First day: Plan your meals for the week

Eating can become just as disorganized and chaotic as any other activity that isn't thought out ahead of time. Planning establishes structure, which can help you stay within a calorie budget, reduce daily decision-making, and prevent overeating. Carve out sometime today to think through a plan for the week.

Step 1:

Start with doing circuit training, it will help you to build muscle and burn fat, both at the same time.

To get a flat tummy in 7 days, you need to do this at least thrice a week. Indulge yourself in full body exercises such as lunges, push-ups, and pull-ups, for one set of 15 repetitions.

If you want to burn around 500 to 600 calories per workout, then you will have to follow every exercise with one minute of jumping rope or jogging.

Second Day: Manage your time wisely

You're busy. No question. But are you as busy as you think?

It's time to take a good look at how you're spending your time—you may be able to reorganize activities or eliminate them altogether (you'll be amazed at how free you evenings suddenly become just by clicking off the TV).

Step 2:

To lose belly fat in 7 days, you need to focus on working on your abdominal muscles minimum thrice a week. You must try crunches and leg raise for three sets of 20 repetitions. Along with these, do planks by holding your body in a push-up position on your elbows for at least 30 to 60 seconds for four sets.

Third day: Follow an eating schedule

Who hasn't skipped a meal or two in the hopes of speeding up weight loss? Yeah, you shouldn't do that. Your body needs a regular supply of nutrients to run properly. 

Allowing large periods of time to pass before fueling yourself up can lead to undesirable physical symptoms, such as headache, lethargy, intense hunger, and overeating. And as any hungry grocery shopper has learned the hard way, it's considerably more difficult to make healthy choices when you're starving (hitting up the bakery section seems like such a good idea when you're famished).

Try not to go longer than 4 hours between eating, and keep these 17 snacks that power up weight loss on hand.

Step 3:

Minimize water retention in your body by reducing your sodium intake. Eating too much salt can also result in elevated blood pressure, dehydration, weight gain and more. Avoid taking salt as much as you can. Try adding flavours to your food with other herbs and spices. 

Wednesday: Limit eating to only the kitchen or dining room. How often do you eat in the bathroom? Disgusting, right? Most people wouldn't even think of it because they've linked the bathroom with other activities. Yet most of us have no problem eating in other rooms—and that's not good. Eating somewhere other than the kitchen or dining room isn't recommended, because noshing linked with a specific cue (like a room) can trigger eating even when you're not hungry. That's how bad habits are developed.

Fourth day: Limit eating to only the kitchen or dining room

How often do you eat in the bathroom? Disgusting, right? Most people wouldn't even think of it because they've linked the bathroom with other activities. Yet most of us have no problem eating in other rooms—and that's not good. Eating somewhere other than the kitchen or dining room isn't recommended, because noshing linked with a specific cue (like a room) can trigger eating even when you're not hungry. That's how bad habits are developed.

Step 4:

Let’s focus on the diet now. Yes, you need to keep an extra eye on what you eat. Take special care of the kind of food you eat during the 7 days flat tummy process as this is very important to bring change in the way you look. Consume natural foods  like green vegetables, fruits, chicken, whole grain bread and pasta, fish and low fat dairy. Keep yourself away from processed foods that are full of sugar or salt.

Fifth day: Do nothing else while eating

Multitasking has a stellar reputation in the office, but when it comes to eating, it's just not smart. When you eat while doing other things—like driving or playing Words With Friends—you're less likely to notice how much you're eating or how full you're feeling, because your attention is divided. So work on being single-minded about your food; even if it feels strange at first, try doing nothing else while eating. The purpose is to increase your consciousness about what and how much you eat.

Step 5:

Avoid taking stress and anxiety, if you really want to get a flat tummy in 7 days. These are biggest foes of flat belly as these promote over-production of a certain hormone called cortisol, which encourages weight gain, especially in the belly area.

So, try to maintain a calm and positive attitude!

Sixth day: Get support

Don't go it alone when it comes to weight loss—unless you want to make things harder on yourself. Research shows that changing and maintaining healthy behaviours is made easier with support from others. Most friends and family members want to be supportive of your weight loss efforts, but may be unsure how to help you, so help them help you. Be specific about the support you need. Rather than saying, "Help me eat healthier and exercise more," say, "Could you go for a 20-minute walk with me after dinner on Mondays and Wednesdays," or "It would be great if you could offer me a small bowl of popcorn rather than a bowl of ice cream as an evening snack."

The most important:

Seventh day: Take back control of your thoughts

Just as locations can trigger your desire to eat, thoughts can also set off inappropriate eating. If you eat a chocolate chip cookie every time you see a commercial with cookies in it, you may begin to crave cookies and feel that you MUST have some each time you happen to think about them. Time to break the link between your thoughts and eating. Instead of heading directly to the pantry, distract yourself by doing something else immediately after you have the thought, particularly an activity that keeps your hands or mouth busy in your favorite whatever be it is.

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