Belly fat is the most common problem people face when it comes to body shaping and toning. Belly fat is the excess abdominal fat that arises due to unhealthy fatty food substances. It not only looks very unattractive but also is a predictor of various deadly diseases like type 2 diabetes, various cancers and heart diseases, insulin intolerance and so on.
But there are a lot of simple yet effective ways to reduce this belly fat in a short span of time. People tend to neglect a lot of simple and daily lifestyle habits that can bring tremendous changes to the shape of their belly.
So, stop worrying and read these 20 quick and simple home remedies to reduce belly fat in just one week!
#1 Season Food Differently
People always have the habit of adding an extra amount of salt to their food (even if it is only a pinch of it). They are always attracted to the saltshaker. But that is a first NO when it comes to getting rid of belly fat. When people take extra amount of salt than required, there is that bloating and sluggish feeling, as salt retains more water in the body. It also gives a bloated or puffy appearance. Avoiding processed food is also a great idea while shedding belly fat, as it contains a high amount of sodium. So, the next time you eat a meal loaded with sodium, you know where the bloat is from!
#2 Cut Down On Carbs
Cutting down on carbs is a brilliant idea while trying to lose belly fat. Carbs like pastas and pizzas tend to accumulate near the belly area faster, hence giving a bulging stomach.
Cutting down on carbs will also help in training the body to access the existing carbs and burn it down.
Substituting carbs with low-fat meals like eggs or turkeys is always a helpful way to shed belly fat.
#3 Recognize Your Body Type
To achieve any body shape, it is essential to recognize one's own body. Some people can burn fat faster, while others might have more saturated fats that usually take more time to lose. Hence, it is very vital to set realistic goals and recognize the foods that are actually giving you a bulge.
About 30 to 50 million Americans are lactose intolerant, meaning they are allergic to milk-based products too! It is important as you might feel crampy or bloated after consuming these products.
#4 Steer Clear Of Hot Sauce
It is important to stay away from Tobasco and Barbecue sauce for a while when you are de-bloating, as it releases acids causing stomach irritation. Instead, use fresh and dried herbs like basil, mint or sage to give flavour to your food.
#5 Diet Food Can Be A Myth
Avoid low-calorie products which have an active ingredient called sugar alcohol that bloats your body. It can also cause gas and severe diarrhoea. Try to satisfy the sweet cravings by adding a little maple syrup to the oatmeal or yogurt breakfast snack.
#6 Limit The Alcohol Consumption
Studies have shown that alcohol consumption leads to gaining of visceral fat mainly responsible for belly weight. In addition to that, alcoholic drinks are loaded with sugar and sweeteners which severely add to the stomach weight and are not healthy for the body.
#7 Indulge In More Lean Protein
It is easier to burn proteins in your body than those carbs and fats that you consume. Therefore, a protein diet is always quick and effective to burn the belly fat. Proteins are also an excellent source of energy to help indulge in physical activities to lose belly fat. Proteins include chicken, eggs, cottage cheese, whey and a lot more options to choose from.
Read Also: GM Diet Day 7: How To Lose 7kgs In 7 Days.
#8 Stay Motivated
Staying motivated is the toughest part of any diet plan. People generally tend to succeed in the first few days but give in to their temptations later on. The first vital step to any weight loss plan is to stay focused on your goal and rewarding yourself for achieving it. One simple way is to buy clothes of smaller sizes to encourage yourself to fit into them. That acts as a motivator to lose the belly fat!
#9 Eat The Right Types Of Fats
Not all fatty food is harmful for health and some are really essential to give the right amount of nutrition to the body. Fish oil is the best source of fat to lose belly weight. It helps to increase the level of testosterone in the body and assists in the weight loss process.
#10 Add Fresh Fruits And Vegetables To Your Diet
Make sure that your plate is filled with fresh fruits and vegetables to provide you the right amount of nutrients and energy. These low-carb foods can also help in accelerating the process of losing belly fat.
#11 Choose Whole Grain Foods
Choosing whole grain foods over rice and pasta is the quickest way to shed that extra belly fat, as they are low in visceral fats. They are also high in fibre, protein, vitamins, etc., that help to provide the necessary energy while trying to lose belly fat.
#12 Drink Adequate Amount Of Water
Drinking adequate amount of water helps in keeping your body hydrated at all times. It also helps in clearing toxic fluids from the body. It is recommended to drink 8 glasses of water daily. It also helps in regulating the body temperature and blood pressure.
#13 Cut Out On Sugar and Refined Sweeteners
Studies have shown that the main source of visceral fat comes from refined sugars and sweeteners, which are mainly responsible for the extra belly bulge. Try to cut out white bread, pastas and white rice from your diet, along with the use of sugar cubes in your drinks. Try to satiate your sugar cravings with low-fat Greek yogurt.
#14 Indulge In 30 Minutes Of Cardio Every Day
Cardio, as the name itself suggests, is a high intensive exercise which helps in better functioning of the heart. It also helps in quick weight loss from all the fat-prone areas of the body. Doing 30 minutes of cardio each day can help in the complete transformation of belly fat into healthy muscles. Cardio exercises include running or using a treadmill, cycling, jogging, etc.
#15 Increase Daily Activity Level
The main reasons for the belly bulge is due to restricted activity of the body owing to the mechanic lifestyle everyone leads. Try to include activities every day. A simple task of getting up from your chair frequently and going for a short walk will help tremendously to shed the belly fat. Also, dedicate some time throughout the day to do squats and planks during any intervals to boost up the body's metabolism and lose belly fat.
#16 Eat More Potassium-rich Food
Potassium-rich foods like bananas, avocados, mangoes, etc., have the tendency to help reduce bloats and water retention, as they are natural diuretics. Adding these products to your meal can help you achieve flat belly in a very short span of time.
#17 Eat More Berries And Nuts
Berries have been scientifically proven to fight fats and reduce the size of fat cells. They also help these cells to release "adiponectin" that helps in reducing bloating and blood sugar levels.
#18 Start Your Day With A Smoothie
Yes, you read it right! Smoothies are rich in fibre and proteins that help in the rapid weight loss process. Smoothies are a great taste to the taste buds and also help in making you feel full for a longer time, so that you don't overeat. A watermelon or Greek Yogurt smoothie is a great way to start your day!
#19 Do Not Skip Breakfast
It is a myth that skipping breakfast will help you lose belly fat rapidly. On the contrary, it has been proven scientifically that skipping breakfast causes bloating and fluffing of the stomach due to the gas that is formed. To maintain a healthy metabolic rate, it is essential to eat your breakfast!
#20 Try Various Exercises To Lose Belly Fat!
There are simple yet effective exercises you can try at home to lose that extra bulge. Some of them include:
1- Crunches - The most famous and effective way when it comes to losing belly fat are crunches. Crunches not only help in burning the belly fat but also in strengthening of the core muscles.
2- Twist Crunches - This is another form of crunches, which is a more effective tummy exercise.
3- Planks - Planks are also a very effective way of getting rid of the extra fat around your belly, hip and lower back.
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