If you want to know how to lose belly fat in a week, you’re not alone. Tummy fat issues are one of the biggest concerns most people have when looking to lose weight. After all, who doesn’t want a fit and toned stomach? The issue is when you’ve tried several things, but the belly fat stays right where it is.
The issue is that a majority of those looking to lose belly fat do a few things; they frantically start doing crunches in the hope that the belly fat can be “crunched” away, or they drastically reduce their calories, invest in tons of fat burners and perhaps hit the cardio (while probably still on a massively calorie deficient diet). After all that effort, there’s not much to show for it.
Don’t despair though, we are here to show you some proven ways to reduce belly fat – that work.
Your Guide: How To Lose Belly Fat In A Week
Before you embark on your journey to lose belly fat, an understanding of the different types of body fat is crucial. That’s because underlying fat isn’t just about the underlying fat if you know what I mean.
For example, there’s the ‘Subcutaneous fat, that does have some implications for health but isn’t considered high-risk fat. On the other hand, visceral fat, which is the fat that surrounds your organs, can create far more health problems which could lead to more serious diseases.
Research from the Mayo Clinic has revealed that serious diseases can be connected to visceral fat, these range from high blood pressure, breathing problems, abnormal cholesterol, and more. So losing belly fat won’t just affect how you look, but also your health and how your body feels.
What Causes Belly Fat?
That fat around your middle isn’t just about a poor diet or lack of exercise. Stress plays a major role in adding extra layers around the middle.
This is because the more stress you have in your life, the more cortisol you produce. It’s this cortisol that makes people who are otherwise slim still retain fat in their midsection.
While completely avoiding stress isn’t realistic, it’s important to look at what stressful things are in your life that you can deal with them (or greatly reduce) and do exactly that.
If you regularly eat processed foods, ones containing too much salt, fat, sugar – then belly fat more than likely be an issue. If you have healthy eating habits, it’s worth looking at your exercise routine. As mentioned before, strength training along with some cardio will do wonders for ramping up a sluggish metabolism.
3. Poor sleep
When you are sleep deprived your cognitive skills are greatly reduced, resulting in poor decision making. Sleep deprivation dulls your frontal lobe where the main decision making takes place. This means you’re more likely to go for that second slice of pizza or demolish that bag of chips.
Most people need 7-9 hours sleep. However, quality is always preferable over quantity. If you can get 6 hours of uninterrupted sleep, over 8 hours of disrupted sleep, then the 6 hours is the healthier one for you. I
It should be mentioned that when you receive too little sleep this can also create a cortisol spike.
Cut down on cows’ milk
Want to know how to lose belly fat in a week fast? Then ditch the dairy. If you really want a flat stomach, you need to reduce the cows’ milk.
Even if you don’t happen to be lactose-intolerant, as we age our bodies find it much harder to digest milk. This is because the abundant lactase we produce as babies, which breaks down the sugars in milk, gradually becomes less making us more and more bloated after consuming milk.
If you do happen to be lactose intolerant, dairy products such as milk, cream, and cheese, will only irritate your stomach and cause bloating. This will inevitably cause your middle section to appear larger.
So try choosing a plant-based milk instead, there are plenty of plant-based milk out there that are just as delicious as milk, you could even try lactose-free milk.
Worried about the loss of calcium? Increase any lost calcium by eating more calcium-rich foods such as canned salmon, sardines, beans, lentils, and almonds.
Stop Doing Crunches.
The reality is that while crunches will help to strengthen your stomach muscles, they won’t burn the belly fat covering your abs. Sorry, that’s just how it is. So until you lose the fat, the crunches aren’t actually doing you any favors.
Also, I’m sure you’ve heard this before, spot reduction doesn’t work. Just imagine if it did, you’d have people walking around with these itty bitty waists that were disproportionate to larger hands, legs, and arms. The body is smarter than that and likes to maintain balance, so when it loses weight, it loses it everywhere.
Another problem with crunches is that they can also cause lower back pain and bad posture. The reverse crunch is better for your back and posture, but the same principle applies, you can’t spot reduce, so leave these types of exercises for when you reach your weight loss goals.
More Muscle, Faster Metabolism, Less Belly Fat
If you really want to know how to build muscle in a week, then focus on building your muscles. Strength training along with diet and cardio burns much far more than cardio and diet alone. This is well known in the bodybuilding community and is called “cutting up.”
When you strength train, what you are effectively doing is inducing your body to generate large amounts of growth hormone (GH) in your body. Growth Hormones are a potent fat loss hormone and once activated and following in your bloodstream will naturally remove belly fat.
Worried that lifting weights will bulk you up? Read what Jacque Crockford, CSCS, spokesperson for the American Council on Exercise has to say on that.
“Lifting heavy weights is a great way to get the shape of the body that you may be seeking,” Crockford says. You could churn away at the elliptical, bike, or on the trail for hours, trying to burn fat. But the secret to a tighter body isn’t in burning off every ounce of jiggle with cardio—it’s in creating a solid, muscular base.
Belly fat burning drink
We all need a little help, particularly when it comes to getting rid of belly fat, which is the hardest fat to remove.
This belly fat burning drink is not only delicious but will help you burn belly fat fast. This delicious drink, made with grapefruits, is healthy and become very popular in recent years due to its weight loss abilities.
Grapefruits are rich in antioxidants and have antibacterial properties. In addition, it is a significant source of vitamins A, B, C, D, E and minerals like calcium, phosphorus, magnesium, zinc, copper, and iron.
But there’s more: if you want to lose weight, grapefruit has the ability to block enzymes involved in fat accumulation. Eating grapefruit will provide multiple benefits for health and nutrition, it clears colds and flu, and also improves circulation. And taken in a specific way, it will allow us to burn fat faster.
Grapefruit Fat Burning Drink
• 1 cup grapefruit juice (grapefruit)
• 2 teaspoons apple cider vinegar
• 1 teaspoon honey
• Squeeze grapefruit juice and reserve.
• Mix with apple cider vinegar and honey.
• Fill a glass with mineral water or you can choose to drink undiluted juice concentrate.
When to take the fat burning drink?
Drink a glass of drink before each main meal (lunch and dinner). You must drink this regularly and within 7 days the results will show a reduction of belly fat and increased energy levels. Drink the drink for a month and rest for the following month.
If you want more ways on how to lose belly fat in a week that actually work, you can find more information about it here.