Belly fat is the most harmful body fat and remains the cause of some very serious diseases. It is imperative that you get rid of it, which you can do by working out and settling on a controlled healthy diet.
Depending on the size of your belly fat, it may take some time for you to get rid of it. But anyway, below are some important tips that you can adopt to cut down your belly fat significantly in a week.
1. Include cardio exercises in your daily routine
The first most important thing that you need to do is include some cardio exercise in your daily routine. From running, swimming and cycling you must do at least one of them.
By burning many calories your general health will improve. Keep the intensity of the exercise high so that you can burn extra calories much faster. The more calories you burn the better the chances of maintaining a calorie deficit, given you have a healthy diet. That will always aid in reducing belly fat much faster.
2. Reduce refined carbs
Get rid of consuming all sorts of refined carbs if you want to lose fat around the abdominal area and have good metabolic health.
It is not necessary to stick to a strict low-carb diet, however, it should be replaced with organic carbs. Instead of white bread, white rice and sodas, move on to organic vegetables, brown rice and whole grains
3. Add fatty fish to your diet
The fat your body dearly needs is omega-3 fatty acids. Aside from that, the most form of fat you consume is very unhealthy. Consuming salmon and tuna is very beneficial as they are rich in omega-3 fatty acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat.
Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen and provide rich amounts of protein.
4. Start the day with a high protein breakfast
Always take a good amount of breakfast. But make sure your breakfast is rich in lean protein diet. Foods such as milkshake, yoghurt, peanut butter, boiled eggs and things like that. Try to eat boiled stuff rather than fried for breakfast.
Proteins will help you maintain the muscle mass and with less fat consumption you will be able to burn belly fat much faster.
5. Drink enough water
Drinking water is very important in burning unnecessary body fat. It is recommended that you at least drink 5-6 litres per day. Drinking water will clean your gut and intestine and also purify your blood of toxins and unnecessary fat.
Also, drinking right before eating reduces your appetite as well as calorie intake. Make sure to avoid any other beverages containing lots of sugars and calories.
Try drinking slightly warm water with lime or honey, it will refresh your metabolic system and helps indigestion.
6. Reduce your salt intake
Consumed salt retains water and makes your belly feels bloated. Before making a purchase always make sure the table of nutrition does not specify high in sodium since processed food consists of salt, added sugar and unhealthy fats.
7. Consume soluble fibre
Like proteins, soluble fibres make your stomach feel full for long periods so that you don’t have to consume unneeded extra calories in your meal.
Eating soluble fibres help in burning fat as they can absorb water and form a gel that helps in lowering fat absorption.
8. Get Plenty of Restful Sleep
The unbalanced sleeping pattern has been a cause for many health diseases. Once your sleep pattern is disturbed, your immune system and metabolism get weakened. You are more prone to health concerns that also include belly fat as well.
People who sleep less or have insufficient sleep will always gain more weight than those who are sleeping in the right pattern and giving their bodies the right amount of rest.
The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat.
You also need to makes sure that you are getting quality sleep in order to maintain a healthy life.
If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
9. Try Intermittent Fasting
Intermittent fasting is quite a blessing when it comes to increasing your mental and physical health. It is known to refreshing your metabolism and cleanse your stomach of all the toxins that are responsible for belly fat.
Also, this helps in maintaining blood pressure and lowering blood cholesterol. Physical health altogether.
10. Drink Green Tea
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may be effective in losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise.