Everyone wants a flat tummy. Whether this is for the proverbial six-pack or simply a stomach that is ideal to display in crop tops and swimsuits. In this article, we shall look at how you can get rid of belly fat in a week. While may seem impossible to truly get rid of belly fat in a week, there are steps you can take to reduce it as much as possible. In addition, make changes to your lifestyle and diet. Continue with this after the week is up to maintain and further lose weight.
Exercises to Get Rid of Belly Fat in a Week:
Exercises are an important aspect that you must incorporate into your daily routine if you truly desire to get rid of belly fat in a week. It is important to remember that intensity of the workout is more effective than the hours you put in. So workout for about 30-45 minutes every day. But limit the amount of breaks in between to just one minute or so, then switch to the next exercise. Here are some easy exercises you can incorporate into your existing workout routine.
1.) Plank to Burn Belly Fat
Do this exercise to get rid of belly fat in a week. The plank exercise tightens the lower ab muscles. This can be strenuous at first, so build up on the holding time. Start from 30 seconds and gradually progress to 2 minutes or more.
How to Perform this Exercise:
- Step 1 – Position yourself on an exercise mat. Kneel down on your knees and keep the elbows resting on the ground. Stretch your legs back till your body is elevated off the floor. You should support your body only with your feet and hands.
- Step 2 – Keep your hands at shoulder width apart. Press your hands down into the mat and press back on your feet. Now, hold this position for 30 seconds. Drop back to the starting position.
- Do 5 repetitions. With each repetition, build your holding time up to 2 minutes or more.
Things to Keep in Mind:
- Position your body so that it is a straight line.
- Your hips should not rise up too high or sag down too low.
- Keep your head up, do not let it sag. This prevents neck muscles from cramping.
- Breathe normally and evenly to prevent dizziness.
2.) Get Rid of Belly Fat with Crunches
Crunches are a staple of any exercise regime to lose belly fat. Perform this exercise religiously to get rid of belly fat in a week. This exercise tightens your stomach muscles and works to burn fat fast.
How to Perform this Exercise:
- Step 1 – Get into position. First, lay down flat on your exercise mat. Now bend your knees and bring your heels closer to you. Keep the feet flat on the ground. Lock your hands behind your head. Another option is to keep your arms crossed over your chest.
- Step 2 – Now, inhale deeply and raise your upper torso off the floor. Slowly come back down, exhaling as you do. Rest your back entirely on the floor before lifting back up.
- Do 10 repetitions to make a set. Perform 2-3 sets to reduce belly fat fast.
- You can increase the intensity of this workout. Simply lift your legs off the floor so that your calves are parallel to the ground. Now lift your shoulders higher.
Things to keep in mind:
- Crunches are not the same as sit-ups. So do not raise your torso up all the way. Lift only up till a 30 or 40-degree angle.
- Do not jerk your head forward. Rather, lift up with your shoulders.
- Focus on contracting your stomach muscles when you go up to deliver maximum impact.
3.) Captain’s Chair for Weight Loss
This is another exercise you can perform to get rid of belly fat in a week. As a bonus, this exercise can also help to strengthen the thigh muscles. As the name suggests, all you need to do this exercise is a chair.
How to Perform this Exercise:
- Step 1 – To get into position, sit on the edge of the chair with your spine straight and shoulders relaxed. Place your hands beside your hips, keeping the palms facing downward.
- Step 2 – Inhale deeply through your nose, then exhale and bring both knees up towards your chest. Now, hold this position for 5-10 seconds.
- Step 3 – Slowly bring your legs down. Do 5 repetitions to make a set. Perform 3 sets of this exercise.
Things to Keep in Mind:
- Do not bend forward or arch your back. You must keep the spine straight when lifting your knees.
- You can use your arms to suspend yourself off the seat to work the stomach muscles even more.
4.) Lunge Twist to Lose Belly Fat Fast
Lunge twist is good to perform in case you want to get rid of belly fat in a week. It is usually recommended in exercise regimes to lose weight fast.
How to Perform this Exercise:
- Step 1 – To get into position, stand on the exercise mat with your legs at hip-width apart. Now, slightly bend your knees.
- Step 2 – Raise your hands and keep them parallel to the floor. Keep your hands aligned with your shoulders.
- Step 3 – Now, get into the lunging motion. With your left foot, take a big step forward and mimic a sitting posture. Your knees and thighs should make a 90-degree angle with the ground. Place your right leg backward and use your toes for support.
- Step 4 – After lunging and positioning your legs, give your torso a twist. First, twist to the left and then to the right. Do 15 repetitions on each leg to make a set. Do 2 sets.
Things to Keep in Mind:
- Keep your spine straight and don’t bend it forward. Do this for maximum effectiveness.
- Only twist your torso. Your legs should be set firmly in place.
5.) Stomach Vacuum to Burn Belly Fat
This particular exercise has 2 benefits. One, it helps to build stamina and lung power. Two, it is a good way to get rid of belly fat in a week or more. Exercises like the stomach vacuum exercise are important to bring balance to your workout regime.
How to Perform this Exercise:
- Step 1 – To get into position for this exercise, kneel down on all fours on the exercise mat. Support yourself with your hands and knees.
- Step 2 – Loosen your abdominal muscles by inhaling deeply through your nose.
- Step 3 – Now, exhale sharply through the nose, pushing in with your stomach muscles. Hold this position in place for 20-30 seconds, all the while keeping your abdominal muscles tucked in tight.
- Do 3 repetitions to make a set. Do 2-3 sets of this exercise.
Things to Keep in Mind:
- Do this exercise only on an empty stomach. There is a risk of inducing indigestion otherwise.
- Avoid this exercise if you suffer from lung or heart conditions.
- Pace yourself while performing this exercise to avoid feeling out of breath and dizzy.
Eat Right to Get Rid of Belly Fat in a Week:
Another indispensable aspect to get rid of belly fat in a week is nutrition. Now, nutrition is not synonymous with the fad diets. Ensuring you eat the right type of food is a more wholesome way to lose weight. In addition, bringing about positive changes in your lifestyle also ensures steady weight loss.
1.) Salt to Get Rid of Belly Fat in a Week
Cut out the sodium from your diet entirely. Some of the visible fat on the body is actually water retention. Stop adding salt to your food. In addition, pay attention to the food labels on the things you buy and note the amount of sodium already present. We also tend to unknowingly ingest a ton of sodium when we consume instant foods or junk foods.
2.) Fiber to Lose Belly Fat Fast
Increase your intake of dietary fiber. This aids in weight loss and can help to get rid of belly fat in a week. Studies have shown that increasing the dietary fiber intake by even 14 grams led to a 10% decrease in calorie intake. You can do this by eating plenty of fruits and vegetables. Some examples of foods rich in dietary fiber – Kale, lettuce, broccoli, legumes, raspberries, pears, oatmeal, blackberries, etc.
3.) Protein to Boost Weight Loss
Protein is the essential building block of our muscles. It is also important for our body to build and repair tissues. Studies have shown that 10 grams of protein intake result in 4 less at around the belly. Regulate your diet with protein to get rid of belly fat in a week. In addition, it can help to fight insulin resistance and cut the fat down faster. Increase your protein intake by incorporating these foods into your diet – Lean meats, milk, tofu, green peas, quinoa, eggs, low-fat yogurt and other such options.
4.) Hydration to Lose Stomach Fat
Water acts as a fuel to grease your system while you exercise. Staying hydrated also helps to prevent water retention. In addition, drinking water helps to keep your appetite at bay, which in turn reduces calorie intake. So remember to stay hydrated to get rid of belly fat in a week. And, as a bonus, water is an excellent medium to aid in detoxing as well.
5.) Tea to Burn Belly Fat Fast
This is another excellent item to incorporate into your diet to get rid of belly fat in a week. Tea contains essential antioxidants, flavonoids, catechins, and other beneficial substances. These compounds aid to boost metabolism and therefore increase weight loss. Drinking a cup of any of these teas after a short exercise session helps your body to burn fat faster. Here are some types of tea to try out – Rooibos, green tea, oolong tea and white tea. Each of these varieties is especially relevant to aid in burning fat.
