About 80 % of the population in India is metabolically obese, which means they have excess fat not only around the belly but throughout their bodies. There is a long list of reasons for this. In addition to environmental factors, genetics and lifestyle choices play a big role. Many of us lead a sedentary lifestyle with a typical diet composed of high amounts of carbohydrates and saturated fats.
For many of us, this is one reason why we can’t get a flat stomach even after hours of exercise at a gym every day. The solution to this problem lies in changing your lifestyle and changing the way your body metabolizes food.
Half your body mass is made up of water and muscle tissue, and if you’re dehydrated or have too little muscle mass, it’s difficult for your body to lose weight and burn belly fat.
When you gain weight, the body stores the fat around the abdomen as it is the safest place for it. The fat that accumulates in the waistline, also referred to as belly fat, is different from fat that is spread throughout the body. This is because belly fat has a unique connection to metabolic syndrome and related health problems, including type 2 diabetes and cardiovascular diseases.
We at Good Health Company, in discussion with experts in the field, have come up with a list of tips and foods that will help you in lowering your fat in the abdominal area and thereby reducing the risk of these diseases.
How to Reduce Belly Fat in 7 Days?
Belly fat is one of the most difficult areas to reduce fat from. In order to lose belly fat, you need to train hard and eat the right foods at the right times.
So, how to reduce belly fat in a week? It’s not easy, but it is doable. You will need to make some small changes in your daily routine to achieve this.
Here are our top five tips on how to reduce tummy in 7 days:
- Follow a Balanced Diet
The first step on how to reduce belly fat in a week is going to be your diet. You need to eliminate starchy carbs. These will cause you to have a spike in your blood sugar, which will then increase your insulin levels. This is going to cause your body to store fat around the stomach area because your body doesn’t know what else to do with these extra sugars.
Instead, you should eat foods rich in protein and healthy fats. So, here are some examples of what you should eat: fish, salmon, turkey breast, chicken breast, nuts and seeds. Try to eat as many vegetables as you can as well.
Taking a diet rich in fibers will help you get rid of belly fat in a week. So add foods rich in fiber to your diet like avocados, apples, bananas, strawberries, pears, broccoli, etc.
- Exercise Everyday
Belly fat is one of the most embarrassing parts of our body that makes us look fatter than we actually are. However, belly fat is not just an obstacle to appear slim, it also makes us prone to several health ailments. Getting rid of belly fat is very difficult, but adopting a few effective exercises and performing them regularly can help you get rid of belly fat easily.
If you want to lose belly fat then you need to adopt a physical activity that can help you get rid of that stubborn fat from your body. Walking, cycling and jogging are the best exercises that can help you get rid of belly fat in a week.
Start doing high-intensity workouts and aerobic exercises to burn more calories. These exercises help in improving your general health as well and are the most effective form of exercise to reduce tummy.
- Drink Sufficient Liquid
Staying hydrated is the key to reducing the tummy. Drinking some fat-burning drinks and warm water with lemon first thing in the morning on an empty stomach can help kickstart your metabolism and digestive system as well.
Also, drink right before eating to reduce your appetite as well as calorie intake. Make sure to steer clear of other beverages containing lots of alcohol, caffeine, sugars and calories.
- Reduce Salt Intake & Increase Soluble Fiber Intake
Salt retains water and therefore can make you feel bloated. So, before making a purchase, always make sure the nutrition label does not mention high amounts of sodium levels because these types of processed foods consist of salt, added sugar, artificial flavours and unhealthy fats.
Similar to proteins, soluble fibers can also help you stay full for a long time so that you don’t have to consume unneeded extra calories in your meal. Soluble fiber absorbs water and forms a gel that can lower fat absorption. This can ultimately help you to get rid of tummy fat. You can get soluble fiber from barley, nuts, lentils and bean seeds.
- Do Not Skip Breakfast
Starting your day with a high-protein breakfast can ward off your hunger pangs. Start your day with some Greek yoghurt, protein or weight loss smoothies, scrambled egg whites or porridge. Protein increases metabolic rate while retaining muscle mass during weight loss. You can also add proteins such as eggs, fish, chicken, beans or dairy in every other meal.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein breakfast.
Well, we all know that belly fat is one of the most dreaded body fats to have. It lies just under the lower ribs and around the navel. This fat is considered very harmful when it comes to health and is known to cause several diseases such as heart problems, type-II diabetes and high blood pressure. Another fact is that it can take weeks if not months to achieve a six-pack because the belly area consists of a lot of fat cells.