Get Rid Of Belly Fat – The Best 7-Day Diet Plan and Tips
About 90% of the world is plagued by belly fat. It affects both adults and children; and is linked to diseases like diabetes type 2; heart disease, insulin resistance, hypertension, and depression. Whether you want to lose fat by having liposuction in Philadelphia or you just want to do a diet and cut all unhealthy food from your diet, losing weight on your stomach can be fairly easy to do if you know how to do so. So, it’s a no-brainer that you MUST tweak your lifestyle to get a slim and toned belly.
Give this post a read to know the best 7-day diet plan to get rid of belly fat. There are loads of diet plans out there that people use (for example, Diet plans from Discuss Diets, it just depends on what works best for you though). But first, let’s see what causes belly fat and how to get rid of fat.
What Causes Belly Fat?
You accumulate belly fat when you gain weight in general. And weight gain can be triggered by:
- Emotional Eating –When you are stressed out, you depend on food to feel better.
- Aging –Aging slows down metabolism, and as a result, you start gaining weight.
- Hormonal Changes– Hormonal changes can also make you store fat in your belly region instead of any other body part.
- Genes –If obesity genes are in your DNA; you will be prone to gaining weight; even if you do not indulge in emotional eating.
- Medications– Certain medications can inhibit you from losing weight.
- Depression– When you are depressed and worried, your stress levels go up. This causes inflammation and inflammation-induced weight gain. Plus, you will be prone to emotional eating.
- Alcohol– Drinking too much alcohol can also lead to belly fat gain.
- Sedentary Lifestyle– If you are not an active person, you will be prone to gaining belly fat.
Women tend to have more fat in their bodies as compared to men. So, how will you know if the flab in your belly is actually a real threat or not? Find out next.
How To Measure Belly Fat
Measuring belly fat is simple. Just take a measuring tape and measure your belly circumference. If it is above 35 inches (88 cm); you need to work on your midsection; get rid of the flab immediately.
You might think that your total body weight and BMI are normal. All you have is a little bit of belly flab, and that’s not dangerous. But you are wrong. Belly fat is the most dangerous fat, and it is an indication that you are not doing good health-wise.
Scientists measure the waist-hip ratio or waist circumference divided by hip circumference.
This helps them get an idea if you have more fat in the abdomen area as compared to the hip. As you age or have hormonal imbalances; fat from foods starts to get deposited in your belly region instead of the hips; (as it would normally do for younger women). So, from a pear shape, you turn into an apple shape.
Let me share the 7-day diet that will help you get rid of belly fat.
Get Rid Of Belly Fat – The best 7-Day Diet Plan To Burn Belly Fat
Day 1 (Monday)
It is always better to start your diets on a Monday. Make sure you throw all the junk and unhealthy foods out of your kitchen and restock it with healthy food. Here’s what you have to do on Day 1.
|Meals||What To Eat|
|Breakfast (8:00 a.m.)||1 cup green tea + 1 boiled egg + 2 almonds + 1 whole-wheat toast|
|Lunch (12:30 p.m.)||1 medium bowl lettuce and tuna salad with a light dressing (olive oil, lime juice, mustard, and seasoning) + ½ cup yogurt|
|Dinner (7:00 p.m.)||1 cup lentil soup|
But merely controlling your food will not help you get rid of the belly fat. You have to work out. Here’s a workout plan for Day 1.
Workout Routine – Day 1
- Warm-up – 10 minutes
- Leg straight up crunches
- Forward lunges
How You Will Feel By The End Of Day 1
Day 1 will be tough. And this is because you have the habit of consuming unhealthy junk food. Since you will be restricting yourself, you might become moody and feel hungry all the time. But remember your goal. Remind yourself of the dresses you want to wear, and the diseases you want to avoid. Drink water and snack on healthy foods to keep your hunger pangs at bay. And then, move on to Day 2.
Day 2 (Tuesday)
|Meals||What To Eat|
|Breakfast (8:00 a.m.)||Oatmeal with fruits and nuts|
|Lunch (12:30 p.m.)||Beetroot salad with celery, kale, and a light dressing|
|Dinner (7:00 p.m.)||Cucumber soup + 2 oz grilled chicken|
On Day 2 too, you have to work out. Here’s your workout routine for Day 2.
Workout Routine – Day 2
- Downward dog pose
- Cat and cow pose
How You Will Feel By The End Of Day 2
By the end of Day 2, you will slowly start to get into the groove. Take a healthy snack to work or school so that you do not consume junk food. Day 2 might not show you any results in the mirror. But you will start to feel more active and awake.
Day 3 (Wednesday)
¼ cup chia pudding + 1 scrambled egg + 1 cup green tea
|Meals||What To Eat|
|Breakfast (8:00 a.m.)|
|Lunch (12:30 p.m.)||2 flatbreads + 1 cup mixed vegetable curry + ½ cup daal|
|Dinner (7:00 p.m.)||3 oz poached or grilled fish + rocket spinach + Swiss chard + zucchini spirals + carrot spirals + light dressing|
Yes, on Day 3, you have to workout to help mobilize the fat. Here’s your workout routine for Day 3.
Workout Routine – Day 3
- Bicycle crunches
- Lying side jackknife
- Plie squat
- Squat jumps
- Leg press
- Calf raises
How You Will Feel By The End Of Day 3
By the end of Day 3, you will be surprised; to see a subtle change in the appearance of your belly. You would have lost a lot of water weight, but you need to go a long way if you want to get a flat belly. So, let’s see what you have to do on Day 4.
Day 4 (Thursday)
|Meals||What To Eat|
|Breakfast (8:00 a.m.)||Spinach and banana smoothie|
|Lunch (12:30 p.m.)||Egg salad + 1 cup buttermilk|
|Dinner (7:00 p.m.)||Grilled chicken breast with garlic oil and herbs + cauliflower rice + veggies|
For the past three days, you have either worked out at the gym or home. Now, it’s time for some fun outdoors. Check out the next section to know how to expend the energy.
Workout Routine – Day 4
- Intermittent running/play a sport/swimming/brisk walking
How You Will Feel By The End Of Day 4
You will get into the groove of eating healthily and leading a good lifestyle. You will start to feel more confident, and all that working out will start to show results. Have a good sleep and start Day 5 of this belly fat diet with a bang!
|Meals||What To Eat|
|Breakfast (8:00 a.m.)||1 cup green tea + ½ cup vegetable quinoa|
|Lunch (12:30 p.m.)||Cucumber, carrot, tomato, pomegranate, and sprout salad + 1 cup buttermilk|
|Dinner (7:00 p.m.)||1 cup mushroom soup + sautéed veggies|
For Day 5, here’s your list of exercises.
Workout Routine – Day 5
Surprise! Today is a “no workout” day. As important as it is to work out to shed the fat, it is also important to take rest. If you don’t help your body recover from the wear and tear; you will fall sick, and your body will cease to function properly. So, enjoy your day and be ready for Day 6.
How You Will Feel By The End Of Day 5
By the end of Day 5, you will love the way you feel and look. You start to look slim, and since you will be working out, you will sleep better at night. And you will be more excited about Day 6.
|Meals||What To Eat|
|Breakfast (8:00 a.m.)||Banana + chocolate smoothie|
|Lunch (12:30 p.m.)||Broiled chicken and veggies + baked sweet potato + ½ cup coconut water|
|Dinner (7:00 p.m.)||Tuna/mushroom wheat pasta + ½ cup buttermilk|
You took a day off from working out yesterday. So, today, you must not miss your workout. Here’s what you should do on Day 6.
Workout Routine – Day 6
- Russian twists
- Bicep curls
- Tricep extensions
- Bicep chest press
- Wall push-up/Knee push-up/Regular push-up
How You Will Feel By The End Of Day 6
Clearly, Saturday or Day 6 is more relaxed as far as your diet is concerned. You will get to enjoy your food, but make sure that you workout today. You will feel great and be more confident about how you look.
Day 7 (Sunday)
|Meals||What To Eat|
|Breakfast (8:00 a.m.)||Fried egg + 2 bacon strips + baked beans + 1 cup green tea|
|Lunch (12:30 p.m.)||Greens and tofu salad + 1 cup buttermilk|
|Dinner (7:00 p.m.)||1 cup chicken/vegetable clear soup|
Here’s your Day 7 workout list.
Workout Routine – Day 7
- Play an outdoor sport/swim/run/dance
- Stretch and cool down
How You Will Feel By The End Of Day 7
By the end of Day 7, you will love the way you feel about the one week challenge. It will help change your priorities and open a new door to a healthier you. You will love the way it transforms you inside and out, and in no time you will be doing a one arm dumbbell row to put all your hard work into practice.
This 7-day diet plan must repeat for two weeks more for visible and amazing results. Now, let me tell you what you should eat and avoid to lose the belly flab quickly.
Best 7-Day Diet – Foods To Eat And Avoid
|Food Group||Foods To Eat||Foods To Avoid|
|Veggies||Broccoli, carrot, dark leafy greens, scallions, beetroot, French beans, Brussels sprouts, sweet potato, onion, tomato, cucumber, and asparagus.||White potato without peel, cassava, and sweet corn.|
|Fruits||Apple, banana, berries, plum, peach, pear, watermelon, and muskmelon.||Grapes, sapodilla, and pineapple.|
|Protein||Skinless chicken breast, fish, mushroom, soy chunks, tofu, lentils, and beans.||Beef, pork, and chicken with skin.|
|Dairy||Full-fat milk, full-fat yogurt, Greek yogurt, and ricotta cheese.||Skim milk, low-fat yogurt, and cream cheese.|
|Nuts And Seeds||Almond, pistachio, walnut, macadamia nuts, and pine nuts.||Cashew nut|
|Fats And Oils||Olive oil, avocado oil, rice bran oil, sunflower butter, and almond butter.||Lard, canola oil, and vegetable oil.|
|Herbs And Spices||Cilantro, rosemary, dill, fennel, thyme, oregano, chili powder, turmeric, garam masala, Chinese allspice, cumin, coriander, star anise, cinnamon, cardamom, clove, garlic, and ginger.||Green chili (if it is too hot for you).|
Now, let us take a look at the best tips to get rid of belly fat.
Best 7-Day Diet – Tips To Reduce Belly Fat
- Drink lime water or fenugreek seeds-soaked water right after waking up.
- Keep yourself hydrated throughout the day.
- Eat every 2-3 hours.
- Limit your salt and sugar intake.
- Keep healthy snacks in your bag.
- Consume healthy carbs, fats, and protein in every meal.
- Get rid of all the unhealthy foods in your pantry.
- Consume a light dinner and a heavy breakfast.
- Make your own food to avoid consuming extra hidden calories in the form of packaged sauces, cornflower, and refined flour.
- Consume healthy fats like fish oil, olive oil, nuts, and seeds every day to help reduce inflammation in the body.
- Do all your exercises keeping your core tight. Also, keep your core tight when you talk and sit.
- Sleep and rest properly.
A lot of you back out or go off track on your weight loss and belly flab-burning journey; because you cannot plan your meals properly. Take a look at the following section; to make meal preparation an easy business and not a chore.
How To Plan Your Meal To Shed Belly Fat
Try to plan every meal in advance. Buy the necessary ingredients, preferably fresh or a day or two in advance, and do your prep work beforehand. This will give you ample time to prepare; you won’t have to worry about not having enough time to cook; thus resorting to snacking or ordering food. Understand the times of day when you feel most hungry. Never plan to deny yourself food at this particular time; attempt to “power through” the crave hour; because it won’t work in the longer run. But, make sure you have something healthy; and filling ready for consumption when your hunger hits you the strongest.
11 Simple Ways to Reduce Belly Fat in 1 Week:
1. Eating Smaller Portions More Often:
This is a great way to lose belly fat in one week. We suggest that instead of eating 3 full meals and overloading your digestive system, you should switch to eating smaller portions about 2 to 3 hours apart. Benefits would be less expansion of your belly and a supercharged metabolism which will burn up more fat.
2. Reduce Intake Of High-Fibre Foods:
Sometimes most of us become victims of bloating, which causes a huge belly bulge. Bloating can be avoided by limiting the intake of bloat-causing high fiber foods, which include:
- Brussels sprouts
These high- fiber vegetables are good for the body, but lethal to your body shape. We would suggest that you eliminate them from your diet during this week as they cause gas and bloating. However, you may gradually re-introduce them into your diet after a week.
3. Regulate Intake Of Raw Fruits And Veggies:
We suggest that you don’t eat too many raw vegetables and fruits in one go. Better eat them in smaller portions spread throughout the day as they cause your stomach to stretch.
4. Cut Back On Dairy:
Dairy products, especially in lactose intolerant people, cause uncomfortable gas conditions and bloating. This happens because they have difficulty digesting ‘lactose’, the sugar found in dairy. We suggest that you have yogurt and stick to smaller portions of milk and its products. It will also be great for your shape if you eat milk products along with other foods.
5. Eat More Potassium-Rich Foods:
High potassium foods like avocados, bananas, papaya, mango, cantaloupe, and yogurt have a number of bloat-reducing benefits. This is because potassium is a natural diuretic that helps reduce water retention and puffiness.
6. Eat More Berries And Nuts:
Berries are great fat-fighting foods. Science proves that these stop fat cells from getting bigger. These also help fat cells in producing ‘adiponectin’, a hormone that helps reduce inflammation while lowering blood sugar.
Nuts can also help to keep your tummy taut. Research shows that people who eat nuts twice a week are much less likely to gain weight than those who don’t.
7. Drink More Water:
Water is great for health, but it’s even better when you are trying to lose weight and flatten your stomach. This is because when you drink enough water, you are actually helping your system to maintain proper water balance which helps in reducing water retention, a major cause of bloated bellies. Water also makes us feel full and reduces overeating.
8. Green Tea Helps:
Green tea comes packed with antioxidants called ‘catechins’ which are known to reduce belly fat. We suggest that you binge on green tea before your workout.
9. Start Your Day With A Smoothie:
Smoothies are a great way to stay healthy and hydrated. They are easy to make and one of the best ways to start your day. We suggest a watermelon smoothie, as this fruit is rich in an amino acid called ‘arginine’ that is known to decrease body fat and increase lean muscle mass.
A pineapple smoothie piles you up with ‘bromelain’, an enzyme that helps break down protein and banishes bloating.
10. Make Ginger Your Friend:
Ginger not only helps calm your intestines and reduces bloating, but is also an excellent remedy for gas. You can take ginger by grating it and having it with your green tea or you can boil small pieces of the root in water to make ginger tea. Peppermint works fine to fight bloat. You can have peppermint candies, drink peppermint tea, or add peppermint leaves to water or green tea.
11. Stay Away From Alcohol And Carbonated Drinks:
We are not trying to be party poppers by suggesting that you stay away from your favorite beverages. Alcohol is not your friend if you want a flat tummy because it induces your body to store more of the fat you eat. And that’s not all; it also makes you burn about 36% less fat than you would when you are alcohol-free.
Alcohol can also inhibit your body’s production of fat-burning hormones. Carbonated beverages contain gas and hence after consuming them, you end up naturally with more gas in your GI tract, leading to bloating.
Get Rid Of Flat Belly With Exercises:
Wondering how to lose belly fat in a week? Exercises that focus on the entire body are best for losing weight on the abdomen. Having said this, there are a few specific exercises that you can do to get a fab and flat abdomen.
Aerobic exercise is your biggest weapon against belly fat. It is best to get rid of the deep visceral fat stored in the abdomen. And studies prove that it is even better than resistance training or weight training. So, a brisk walk or swimming should be the way out if you want a flat belly in a week. We suggest that you clock up aerobic activity for 10 minutes each spread out over the day, rather than trying to exercise vigorously for a long time at a stretch.
These specific exercises are very good for flattening one’s belly as they work on the muscles on the front and sides of the abdomen. Here are a few crunches that you can do to get rid of stomach fat:
- The Pelvic Tilt Crunch:
This is excellent for getting a flat stomach fast. You can do this crunch by lying face-up on a stability ball with your back and head pressed onto the ball. Keep your feet together on the floor and hold a 5- to 10-pound dumbbell in your hands against your chest. Now, tighten your abs and crunch up with your shoulders off the ball. Raise your hands up, trying to reach up to the sky. Repeat.
- Arms Over Straight-Leg Crunch:
Lie on your back with your arms extended backward, and your legs raised to a 45-degree angle. Bring your arms up and lift your shoulders off the mat while raising your legs until they are perpendicular to the floor. Return to your starting position. Do 3 sets of 15 repetitions and gradually build up.
3- Work Your Core:
The core is made up of abdominal muscles and the muscles of your lower back, pelvic floor, and hips. It has a total of 15 muscles in all. So, to get a flat tummy, you need exercises like planks and push-ups to target all these muscles. These exercises include:
- The Side Plank:
You can do this simple exercise by lying down on your left side with your elbow directly beneath your shoulder and your legs one on top of the other. Place your right hand on your right hip. Now, tighten your abs and lift your hips off the floor. This way, you will be directly working the abdominal muscles. Hold for a minimum of 30 seconds and repeat on the other side.
- The Push-Up Workout:
Start the workout in the push-up position. Place your hands on the floor 2 inches wider than your shoulders. Now, with your feet in place, walk your hands out as far as possible till you feel a stretch in your abdomen. Walk back similarly. We suggest that you do 10-12 repetitions for a nice ab workout.
Stressing and anxiety should be avoided this week. Stress produces a hormone called ‘cortisol’, which encourages weight gain about the belly area. So just stay calm and carry on!
Here are a few other ways in which you can reduce the appearance of a tummy:
1. Stand Up Straight:
This will require you to improve your posture. But, do work on your posture as standing up taller can make you look 5 pounds slimmer. Stand in such a way that your pelvis is relaxed. You can also stand against a wall to check whether your posture is straight. Make sure that your back is pressed up against the wall with no more than an inch between the wall and your lower back. A wider gap means your pelvis is not straight.
Also, make sure that you line your rib cage up with your stomach. Now, roll your shoulders back and let them drop down gently, and center your head over your spine. Elongate your neck by imagining a string gently lifting the crown of your head.
How do you make standing up tall a habit? We suggest that you try Pilates. Research proves that Pilates is one of the best ways to improve posture and strengthen one’s ab and back muscles. Here is a Pilates move you can do while you are still in bed that will set your posture straight for the day.
Draw in your belly to your spine while you are lying on your bed. Slowly, flatten your lower back to the bed by using your core muscles. We suggest that you exhale while pressing your belly down and inhale on the release. Repeat at least ten times for a straight posture.
2. Sleep Early:
Sleeping early has a number of benefits. Early sleepers are less likely to overeat. Eating right and exercising will give you a flat belly only if you’re getting enough sleep. We know now for a fact that getting less sleep can jack up the levels of the stress hormone ‘cortisol’, which increases fat storage around one’s midriff. It has also been linked to increasing the levels of deep abdominal fat.
3. Make Your Wardrobe Work For You:
Always choose belly-flattening clothes and fabrics. Choose fabrics that skim over your tummy. Use natural fabrics and ditch lycra that emphasizes each bulge.
Divert the eye away from the belly by choosing clothes that emphasize the bust, for example. You can also go in for shape-wear to minimize your belly and shrink your waist.
Diet For Rapid Belly Fat and Weight Loss:
Following is the super-diet to reduce belly fat in a week!
The best diet for rapid weight loss will exclude the following foods:
- All sugars, including refined as well as natural sugars. You must avoid all processed foods containing added sugars. Also cut back on honey, fruit juices, and dried fruits.
- Also avoid all starchy foods like rice, noodles, pasta, or bread. Switch to whole grains like brown rice and brown bread or leave them out if you want to reduce fat in a week. You can reintroduce brown rice once your week is up.
And following are the foods you can include in your diet:
- Fruits and vegetables.
- Stick to lean protein and vegetables this week. Include 1 portion of fruit and snack or nuts in between meals.
- We would suggest that you season your meals with olive oil that makes you feel full.
Now, that you know how to lose tummy fat in a week, hope you’ll give it a try. Follow the tips today and get a flat tummy in a week!
Get Rid Of Belly Fat – Best 7-Day Diet
There you have it – all the secrets spilled out for you to take the first step and not stop. As the saying goes; “if you tired of starting over, never stop.” So, focus on your goal and build good lifestyle habits. You will not only shed belly flab but more confident, proactive, healthy, and happy. Take care!