Are you struggling with your body image due to fat on your belly? Belly fat is dangerous to your health as it can increase the risks of getting high blood pressure, heart disease, stroke, cancer or diabetes. While it may seem difficult to lose such kind of stubborn fat, it is possible to lose it in just one week.
However, you might need to change your diet and increase your physical activities to lose visceral or belly fat. Follow the four methods below to achieve your belly fat loss goals in just one week.
Method 1
Eat healthy foods to reduce belly fat
Did you know that your choice of food affects the number of fats that get stored in your belly and other parts of the body? Below are healthy foods that you can eat.
- Lean protein
Lean protein aids you to feel satisfied for a long time throughout the day. Include lean protein in every meal that you take. If you used to eat fatty proteins like red meat, high fat cheese, or sausage, replace them with lean proteins like eggs, nuts, low-fat dairy and beans among others.
- Incorporate fresh fruits and vegetables in all your meals
You need to take at least a half a plate of vegetables in your meals. Vegetables are vital to weight loss because they have high nutrients and fewer calories which aid you to lose belly fat. Reducing calorie intake helps you to lose weight very fast.
- Consume healthy fats
According to studies, if you eat healthy fats such as mono-saturated fats, you are likely to reduce your belly fat by 20%. Such fats mitigate the risks of getting heart disease, improving how your blood vessels function and they also improve how to manage diabetes.
You can get mono-saturated fats in different types of food like nuts, olive oil, nut butter, canola oil, seeds, avocado, etc.
- Take 100% whole grain food
If you want to lose belly fat quickly, eat whole grain food. Whole grain food has enough protein, fiber, and minerals, unlike other refined foods. The problem with processed foods is that they lack vital nutrients. You should, therefore, limit food like white rice, white bread, crackers or plain pasta. Take1/2 a cup of whole grain like whole wheat pasta, brown rice, quinoa, whole wheat millet or bread.
- Drink enough water
Water is vital in your body as it helps you feel satisfied and hydrated. The Medical News Today recommends drinking eight glasses of water per day. Water regulates your body temperature and blood pressure. It also helps you to manage your appetite. If you drink a glass of water before taking a meal, it will help you reduce your overall intake of food which allows you to lose weight.
Method 2
Avoid foods food that causes problems to your body
Some types of food increase fats in your body. Below is a guide to what you need to avoid
- Cut out white flour and sugar
Studies reveal that foods made from refined white flour are the significant causes of visceral fat. Added sugar has a high content of fructose. Sweetened drinks such as fruit juices, sodas, and other soft drinks can increase the amount of belly fat. You should also avoid desserts, candy, and pastries because they contain a lot of sugar. In case you crave for sweets and other sugary food, replace them with more nutritious food like nuts, yogurt or fruits.
- Get rid of alcoholic drinks
Taking too much alcohol increases belly fat. The problem with most alcoholic beverages is that they are a mixture of sweetened and sugary beverages. Sugar and alcohol in these drinks increase the risk of getting belly fat. It is recommended that women should not take more than a glass of alcohol per day while men should not take more two.
- Reduce food containing high fat
While there are many sources of healthy fats, you need to note that not all fats are healthy. Avoid man-made fats because they increase the bad cholesterol (LDL) in your body system and reduce the good cholesterol. (HDL). All products containing hydrogenated oils have unhealthy fats. Bad fats are present in fried food and other processed meat. Other unhealthy fats are found in animal products, e.g., lard, red meat and butter among others.
Method 3
Coolsculpting
Coolsculpting is a nonsurgical way of getting rid of fats in the midsection areas. Some people try to get rid of belly fat through diet to no avail. Cool sculpting involves applying cold on areas like the belly so that the fat cells can freeze. Once they freeze, they die, and your body absorbs the body cells with time. While this treatment can cause some discomfort in the midsection, it helps to reshape your body by getting rid of belly fat.
Does Coolsculpting have any side effects?
Even though Coolsculpting helps you to lose visceral fat quickly, it has some minor side effects. You might experience swelling, tingling nerve pain, lingering and bruising after the procedure but it won’t last for a long time. This method works, but you need to watch your diet and exercise after completing the procedure.
Method 4
Increase your physical activity
This is the final and most important method of all methods mentioned above. Workouts are important as they aid your body to burn high amounts of body fat. You can work out at intervals of 2-3 days per week.
Performing 3 to 5 cardio sessions in a week at intervals helps you to lose more belly fat. That is the reason why gym machines have interval programs. Even if you don’t go to the gym, you can create your program at intervals by incorporating both high-intensity exercises and moderate intensity exercises. You can try 5 minutes of jogging and 1-minute sprints.
Belly fat can be a hard nut to crack if you don’t take the right care of your body. It destroys your attractive body shape and lowers your self-esteem. Your lifestyle affects the rate at which your body stores fat. To lose visceral fat, you need to eat the right kind of food, drink plenty of water and do a lot of physical activity. It is easy to get rid of belly fat only if you remain consistent in following the above tips. Immediately you lose belly fat in a week, keep eating healthy food and maintain doing physical activity.