Do you have a desire for a flat stomach and are also looking to learn how to lose belly fat naturally in 1 week? Don’t worry, you will get all the solutions to reduce belly size within 7 days. Yes, you can reduce your belly size within a week with these quick, easy tips.
Most people think that belly fat takes time to burn. Yes, that is true. You need to oxidize the fat cells to melt them; for this, you need to consume metabolism-boosting foods and consume more oxygen to burn the fat cells.
But most of us need quick solutions and searches on the internet about how to lose belly fat naturally in 1 week. Yes, it is possible. You can shrink your belly size within a week.
You need to lose water weight; that is a quick and fast solution to shrink size and weight loss.
Most people also do overnight tricks to lose belly fat. You can also try it. But here you have 7 days, and you want to look good for the special day. So without wasting more time, let’s know exactly how to lose belly fat naturally in 1 week.
How To Lose Belly Fat Naturally In 1 Week
Yes, you can reduce weight, especially the water weight, within a week to look good for your special day. Our bodies are made of about 60 percent water, and you can target reducing extra water weight. As per experts, we hold 1 to 5 pounds of extra water weight.
How can I determine whether I have water weight?
Simply pinch any body part and feel some fluffiness; it may be in your cheek, belly area, arms, or legs. Excess water weight makes you fluffy.
Along with regular workouts, you can also burn around 2 kg in a week and slim your stomach as well. with a 500-calorie deficit daily. You can lose around 1–2 kg in a week.
Losing belly fat naturally in one week is really challenging, and you need strong willpower to stay on track.
Before you start the 7-day weight loss challenge, you should keep these points in mind.
- You are not experiencing any health issues.
- You are not taking any special medication.
- You are totally fit and fine.
- You have strong willpower.
- You have time to follow this 7-day weight-loss challenge.
What Should You Avoid to See the Results in 7 Days?
- Avoid alcoholic drinks.
- Avoid added sugar.
- Avoid refined carbs.
- Avoid salty and oily foods.
- Avoid stale foods.
What you need to add
- Add healthy fats.
- Soluble fiber
- Whole-grain food
- Always eat fresh, homemade food.
Let’s know everything in detail and what you should do to lose some weight in a week.
Calculate Your BMR: Get An Estimate of the Calorie Needs
The first thing you need to know is how many calories your body needs to survive.
- Calculate your BMR (body metabolic rate); this helps you know how many calories your body needs and how much you can decrease for weight loss.
- To follow a safe path, you need to reduce your daily calorie intake from 400 to 600.
- Suppose your daily calorie intake is around 2000, then you must reduce it to 1600 to 1400 calories.
- With calorie reduction, you can lose 1 to 2 kg in a week.
Make A Calorie Deficit Chart For One Week
Now that you know exactly how many calories you need, you need to prepare a diet plan for one week. For your reference, we have also made a diet chart for 1500 calories per day, which you can modify as per your preference. Having a diet plan helps you stay focused on your diet and only eat as per your requirements.
Include Healthy Fat in Your Diet
Natural fats are healthy, such as avocado, olive oil, nuts, chia seeds, flax seeds, fish, etc.; these all make your cardiovascular system healthy and also help reduce bad fat in the body. Healthy fat foods keep you fuller and give you energy for a longer time. It also does not spike the sugar level instantly. That is why dieticians always recommend a healthy fat diet to those who want to lose weight.
Drink Water Throughout The Day: Sip by Sip
This is the most important point. You need to remember that you should hydrate yourself throughout the day to see results in 7 days. Drinking enough water helps keep you away from stomach issues and keeps you energetic throughout the day. Always bring a bottle of water with you, whether you are at home or in the office. It reminds you to drink more water. Water flushes out the old water. That stuck in the cells. So always take a bottle with you wherever you go.
Eat on Portion Control Plates
The portion control plates are a wonderful idea for enjoying a full meal. It keeps you from overeating. Sometimes, due to the taste of food, we forget our calorie restriction and take a large portion of a meal. So to avoid such a situation, you should definitely add portion control plates to your crockery sets.
Eat Every Meal On Time
When you eat your breakfast, lunch, or dinner at the wrong time, it disturbs the digestive system. Our body also works on its own clock. For good and healthy digestion, you need to always eat your meal on time. This plays a major role in your unhealthy weight gain; undigested foods create stomach issues.
Sleep On Time: Good Sleep Keeps You Healthy
Yes, sleeping on time also helps you reduce belly fat. When you start to sleep on time, you also wake up early in the morning full of energy. If you have a bad habit of sleeping late at night, you must learn to sleep at the right time. It will totally change your physique and make your day more energetic.
30 Minutes of Workouts Daily
To lose weight, you also need to burn out some calories with a 30-minute cardio workout. It helps you burn out maximum calories as well as strengthen your muscle mass, which helps improve your resting metabolic rate. So don’t forget the 30-minute workouts daily. Try to do a workout early in the morning because your body is active and fresh. It helps you work out to your full potential. That helps you lose weight quickly.
Intermittent Fasting on Weekends or Between the Week
Intermittent fasting is a wonderful idea on weekends. Intermittent fasting means eating only during a specific time window of the day. The 16/8 method is popular; you eat only 8 hours out of the window. But for beginners, 12 hours of intermittent fasting is the best. This means you have your breakfast at 9 a.m. and your next meal at 9 p.m.
7-Day Weight Loss Challenge
Here is the table you can follow to lose some weight in a week. In your six-meals-a-day diet, dinner must be very light and breakfast should be heavy with lots of nutrients.
This plan is only for weight loss; the calorie-deficit diet and regular 30-minute workouts will definitely help you get results. The above-listed recipes are only for an idea of what to eat; you need to modify this chart as per your situation and the availability of food options at your place. But you should take care of calories and nutrients. This chart is only for the purpose of an idea. Try new recipes every day and enjoy the weight-loss journey.
While you follow the diet chart as per your condition, you will surely see some improvements in your health and energy level in a week. Surely you will also lose 1 to 2 kg of body weight with your dedication in a week. It is totally safe to reduce 1 to 2 kg of weight per week.
Just make such a chart for yourself or take a printout of it. And stick it on your wall, where it will be easily visible to you every time. This helps you feel encouraged to stay on track to make your weight loss journey the easiest it can be.
After 7 days, check your weight on the scale and see the drop-down numbers. It will surely make your day the happiest. If anyone benefits from the above points, please comment on this post; it will help and encourage others as well. Best of luck on your fitness journey.
How can I lose belly fat in 1 week?
By losing water weight, you can shrink your belly size by 1 to 2 inches. But for healthy weight loss and a flat belly, you need to consistently follow a caloric deficit diet and an active lifestyle. Surely, within 4 to 5 weeks, you will see results.
What are the 5 foods that burn belly fat?
High-fiber and nutritious foods are best for burning belly fat. Spinach, cabbage, capsicum, beans, cottage cheese, green veggies, fish, etc. are good for weight loss.
How can I flatten my tummy fast?
A calorie-deficit diet plan and regular workouts help you flatten your stomach quickly.
Does lemon water reduce belly fat?
Yes, definitely. Lemon water helps to reduce belly fat. Due to its richness in vitamin C and other antioxidants, it helps to remove toxins and boost metabolism.
Hi, I am a fitness freak girl, who loves to explore the best way to live a healthy life forever. I am a science graduate girl from the University of Denver and loves to write about fitness blogs to help people live healthy life.