What if I told you there was a natural way to lose belly fat in seven days? You will be amazed and wonder is this even possible? And my answer to this is YES you can. Read along and you will find out how you can reduce belly fat in 7 days.
We refer to fat around the abdomen as belly fat. People gain belly fat for a variety of reasons, including poor diet, lack of exercise, and stress. Improving your diet, getting more exercise, and changing your lifestyle can all help.
The most common cause of an enormous belly is poor eating habits. A diet high in starchy carbs and unhealthy fats will cause your stomach to grow. Instead, eat a lot of vegetables, lean proteins, and avoid red meat fats. We may find healthy fats in fish, almonds, and avocados as well. (1)
But first, let us understand how belly fat is risky for our health?
We all want a slim waistline to look good but do you know slim waistline benefits you in more ways than one. It can help you live longer. Heart disease, diabetes, and possibly cancer are all related to having a larger waistline. Losing weight, particularly abdominal fat, increases blood vessel function and sleep quality. (2)
The best way to lose belly fat is to avoid sugar products like cornflakes, graham wafers, bagels, and doughnuts, which have a higher glycemic index than fruits and vegetables, resulting in an increase in blood sugar. Many sweet beverages, such as fruit juices, soft drinks, and sodas, have high sugar content. Because of their high sugar content, they provide many calories to the body when ingested.
These foods are linked to weight gain and should be avoided in diets. Sugary foods are simple to consume, resulting in weight gain. The problem is that they don’t provide the body with the nutrients it needs to live a healthy lifestyle. A person who consumes a lot of these products is likely to meet more of their daily calorie requirements through fluids.
Most baked meals are high in harmful fats such as saturated and trans fats. According to a study published in 2016, trans fats had a significant impact on the development of obesity in mice. The elimination of partly hydrogenated oils from meals, according to the Food and Drug Administration, may lower the number of heart attacks and sudden deaths. Confectionery and pastries are two baked items that should be avoided. We should avoid meals containing a lot of nutritive sweetness and fructose at all costs which will result in the fastest way to lose belly fat.
This sort of meal often has a large quantity of fibre and protein, but it may also have a significant amount of sugar. Although most individuals like eating this sort of food, it is not recommended for those who wish to reduce belly fat. Candy bars and energy bars are poor in nutrition and heavy in sugar, fat, and calories, so avoid them. Even granola bars and protein bars might be as harmful as energy bars.
Heavy drinking, which is defined as consuming alcohol seven times or more per week, raises the risk of weight gain and obesity. We link beer consumption to weight gain because of its high calorie and carb content. Although you may have heard the term “beer belly,” the notion that alcohol simply causes fat to accumulate around your waist is mainly untrue. However, it causes general weight gain, which might contribute to an increase in belly fat.
They have gone through many forms of food processing in food manufacturing companies makes this type of food inappropriate for you. These meats might have been fermented, pickled, smoked, or dried, not to mention packaged and kept for longer shelf life. Because of the processing, these meat varieties typically have a high salt content. They are deficient in most critical elements that the body need to be healthy, and they are also rich in calories when compared to other protein sources such as fish, beans, chicken, and so on. (3)
Want to know how you can reduce belly fat in 7 days without exercise? Drinking plenty of water is the answer for it. Water is an essential component of the body’s metabolism. Maintaining adequate hydration will aid in the removal of toxins and other toxic waste, as well as reducing fluid retention. This helps to reduce belly fat, making you appear smaller and younger. So, if you truly want to know how to lose upper belly fat in 7 days, all you have to do is attempt to drink enough water, around 10 glasses each day. You may also drink green tea or herbal teas to help you lose weight.
Your body creates stress hormones and steroids when you are concerned and worked up. These have an immediate effect on your digestive system, causing bloating and constipation. But that’s not all. Cortisol is produced when the body and mind are stressed, and it builds a fatty layer to the waistline to protect the critical organs. Allow yourself some time. Make it a point to relax every day and get at least seven hours of sleep. Relax by listening to music and doing things that make you feel good. (4)
Chewing gum causes puffy air to be swallowed. It creates bloating and makes it difficult to wear those tight-fitting pants. Instead of chewing gum, sip on mint to keep your breath fresh. You can protect your stomach from expanding if you avoid chewing gum.
It helps to prevent oxidative stress and a variety of health issues. Vitamin C and minerals such as calcium, potassium, magnesium, and zinc are abundant in fruits such as orange, lemon, bell pepper, broccoli, kale, grapefruit, and kiwi. Vitamin C helps in digestion and blood pressure regulation. Consume at least one vitamin C-rich fruit every day.
Warm water combined with fenugreek seeds or powder is said to help people lose weight rapidly. It is said that methi dana (seeds) water can help diabetics decrease their blood sugar levels. To consume this take a glass of boiling water, soak one teaspoon of fenugreek seeds for 10 minutes. Strain and season with a squeeze of lemon and a sprinkle of honey, then enjoy your cup of tea.
Fibre, when combined with fluid intake, moves rapidly and easily through the digestive system, allowing it to operate correctly. Obesity, heart disease, and diabetes may all be reduced by eating a high-fibre diet. Fibre-rich meals, such as fruits, vegetables, oats, and whole grains, can help to improve digestion. Consume a variety of dark green leafy vegetables to bulk up your stools and avoid constipation and burn that belly fat in 7 days.
A lot of studies have found that high-protein diets keep you satisfied longer than other diets. Other research has found that limiting carbohydrates as part of a high-protein diet leads to greater weight reduction. Low-carbohydrate, high-protein diets limit carbohydrate intake while you need to eat meals that will encourage high protein such as lean meats. This eating plan may be good for weight loss and muscular development, but it may also pose certain health concerns.
Smaller, more frequent meals are more effective for weight loss than three enormous meals. It’s a method of ensuring that you consume fewer calories, sugary foods, and fatty foods at each meal. This keeps you fuller for longer and reduces your chances of overeating, encouraging you to eat more mindfully.
running is a great way to lose weight and burn belly fat in 7 days since it activates many muscles, promotes muscular resistance, and improves your physical condition and cardiorespiratory endurance while also speeding up your metabolism and boosting fat burning. Interval training, which should be done at a high intensity, is one approach for speeding up the weight reduction and belly fat burning process. (5)
Crunches are the most efficient way to burn belly fat. For fat-burning workouts, crunches come first. You can begin by lying flat on your back with your knees bent and your feet resting on the floor. Put your hands up over your head and then place them behind your head. Crossing your arms across your chest is another option. Monitor how you breathe. This exercise will also help in the development of abs while also looking to reduce belly fat.
To know how you can reduce belly fat in 7 day’s exercise leg lifts as they are excellent for toning your abdomen and obliques. It helps in the formation of stronger abs, increases stability and strength, losing belly fat, and body toning. Leg raises helps you to tone your stomach.
Place your palms below your hips while lying down on your back. Lift your legs to a 90-degree angle and repeat. Maintain a straight line with your knees and feet pointed up at the ceiling. Breathe out as you pause for a second before lowering your legs again. Try this really effective workout right away!
Cycling is an excellent activity to include in your fitness routine to reduce belly fat in 7 days. It’s a highly effective workout for reducing belly fat and achieving your weight-loss objectives faster. Cycling, according to health experts, not only does it boosts your heart rate but also allows you to burn a lot of calories. Daily practise of this exercise can help you burn more calories, allowing you to reduce your body fat, especially abdominal fat. (6)
Swimming is the most effective way to lose weight in 7 days. The water resistance acts as a cushion for your muscles and joints when swimming, as well as providing great aerobic exercise. Swimming is the most efficient technique to burn belly fat rapidly since it engages all the body’s muscles and helps in losing abdominal fat since it helps you to burn more calories in less time. The more you swim, the more calories you burn, and in just 7 days, you’ll be able to flaunt a flat stomach.
Although there are several types of workouts accessible today, yoga remains the most reliable and efficient technique of nourishing and toning one’s body naturally.
Because every asana in yoga aims to strengthen the core and the entire body, the positions listed below are some of the simpler ones for beginners. These will assist with constipation, indigestion, and bloating, as well as strengthening the abdominal muscles. (7)
Cobra pose, also known as Bhujangasana, is a great way to reduce belly fat at home. This posture helps to burn belly fat by focusing on the abdominal area. Not only that, but the position offers a benefit of other health advantages, including strengthening the spine and shoulders while stretching the chest.
How to do this pose-
- Take a mat and lie flat on your stomach, palms under your shoulders.
- Your toes should be pointed out and together.
- Inhale and raise your upper body (head, chest, and shoulders).
- Arch your neck upwards while maintaining your feet down.
- Expand and stretch your shoulders.
- Hold the posture for 20-30 seconds, then return to the beginning position and repeat 3-4 times.
Bow Pose, like other backbends, is energetic and stimulates the adrenal glands located over each kidney. It also improves blood flow to the digestive system. Stretching the diaphragm by expanding across the front, back, and sides of your body and allow yourself to take deeper breaths. Breathing more deeply can help you relax by lowering your pulse rate, and regulating your blood pressure. (8)
How to do this pose-
- Lie on your back with your face down on the floor.
- Bend your knees and place your hands on your feet.
- Inhale and raise your hands and feet while also lifting your thighs and chest.
- Hold this posture for 30 seconds at a time, eventually progressing to 90 seconds.
- Exhale to complete the release.
Kumbhakasana, which is also known as the Plank Pose, strengthens the core muscles of the shoulders, arms, trunk, and legs. Kumbhaka means holding one’s breath in Sanskrit, while Asana means a position.
How to do this pose-
- Lie with your face down.
- Raise your body onto your straightened arms.
- Keep the balance on your toes.
- The face can be upward or downward.
- Hold for as long as you can, then take a break before repeating a few times more. Each day, try to spend a little more time in this posture.
This is another great posture for strengthening your core and working on your side and front belly muscles.
How to do this pose-
- Lie down on the ground with your back facing towards the ceiling.
- Keep your hands by your sides and your shoulders relaxed and straighten your legs.
- Slowly lift your hands and legs off the ground, keeping your tummy above the ground at all times.
- Make a 45-degree angle with your body until it forms a V shape. Hold your breath for 60 seconds and breathe deeply.
These are the top 4 asanas for losing belly fat. For best results, perform these asanas for a flat stomach in the morning. The efficacy of the asanas is greatly influenced by consistency. It is critical to be consistent and dedicated to the asana practises, as well as to practise deep breathing during the sessions and you will reduce your belly fat in 7 days. (9)
If you follow these steps, you will surely lose belly fat in 7 days. Start with the basic steps of following a good diet, good sleep and doing some physical exercises mentioned above and you’ll see the results yourself. Let us know in the comments section if you like this article.
Varsha is a keen content writer with having an interest in writing content on topics like beauty, health & lifestyle. Although she’s fairly new, what she likes best about content writing is that it allows her to learn and write about a variety of topics and issues.