How to reduce your belly fat in one week

While sit-ups can't "target" belly fat, what they can do is help you burn calories, strengthen your core and develop more muscle. Because muscle is more metabolically active than fat, the more muscle you have, the more calories you'll burn when you're at rest. You can also try lifting heavier weights and resting less between repetitions, which can promote calorie burning after you leave the gym.

Burning those extra calories can help you achieve and maintain a healthier weight in conjunction with regular cardiovascular exercise and a healthy diet. A recent study of 70, individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds. So far, there is not one single drug that is approved by the Federal Drug Administration for the reduction of belly fat.

Supplements claiming a "one trick solution" to belly fat are not strictly regulated, and a lot of the claims made in the ads are not backed up by research. The bottom line is that when it comes to belly fat, the answer is not in drugs or supplements. Enjoying a healthy lifestyle should be the focus. And while that's not as simple as swallowing a pill, the benefits will last a lifetime. This assortment of roasted vegetables, nuts and fruit provides a healthy and delicious mixture of sweet and savory flavors.

Losing Belly Fat. The skinny on belly fat, including how to lose it. In short, no. Yeah, we were bummed to hear that too.

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First of all, what is belly fat? So, no, there's not. But here's what you can do. Start simple Typically there are many things you may need to improve to lose belly fat. Target sugar One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices. Go Mediterranean The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. Commit to a physical lifestyle The single most important thing people can do to prevent the buildup of belly fat and get rid of existing belly fat is commit to physical activity, and better yet, a physical lifestyle.

For both men and women, the first fat you lose when you exercise is visceral fat. Move around, fidget Here's something else most people probably don't know: Fidgeting is good for you. And try not to sit too much Studies have shown that people who sit eight to nine hours a day, even if they exercise the recommended minutes per week, do not get the same benefits of exercising as people who are more active throughout the day. If you have to sit most of the day for your job, try to find some ways to move: Take small breaks throughout the day to walk around Use your lunch hour to take a longer walk Take the stairs instead of the elevator, if possible Do stretching exercises at your desk Just do your best to move around as much as you can 8.

Redefine 'rest' Having an active hobby — and if you don't already have one, developing one — is important. Don't rely on sit-ups to give you a six-pack Unfortunately, sit-ups and crunches can't eliminate visceral fat directly. Do every exercise standing instead of sitting. The solution for the bench press?

First of all, what is belly fat?

That way your lower body rests while your upper body is working. Be careful! Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories. View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. Just make sure you use a push mower. When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern.

This step recruits additional muscle, upping fat loss , says Cameron McGarr, C.

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Once a week, watch a movie that inspires you to exercise. And buy smaller ones. The reason: It works. Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds, and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says Alwyn Cosgrove, C.

Their bulk takes up space in your stomach, helping you feel full and eat less. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet.

Here are some of the best sources. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options. Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy—and conserves fat. The more vertical you are when doing cardio , the more calories you burn.

Spend the time you save on your feet: outdoors or in the gym. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable. In any form—mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. Sweet potatoes are acceptable.

They have more nutrients and fiber. It takes calories to digest food. Whole grains, like wheat, barley, sorghum, buckwheat, quinoa, amaranth, broken wheat, and oats, help increase satiety and lower post-meal glucose and insulin levels You can make delicious low-cal breakfasts or min meals with whole grains.

Exercising is extremely important for mobilizing fat and toning up Cardio helps improve heart and lung function, stamina, and endurance and shed overall body fat. If you do not have the time to hit the gym, here are a few at-home cardio exercises. Strength training , on the other hand, helps you tone up. You can lift weights, do resistance training , HIIT , or use your bodyweight to burn calories, sweat, and get a sculpted body. Do a mix of cardio and strength training at least 30 minutes of cardio, 3 days a week, and 30 minutes of strength training for 2 days to see a visible difference Did you know that cortisol the stress hormone leads to chronic low-grade inflammation in the body 31?

This, in turn, causes fat to accumulate in the abdomen area. Scientists have also found that an increased amount of stress can lead to emotional eating and abdominal obesity It is very important that you de-stress and unwind every day. Set aside 20 minutes for yourself. Listen to mild music, paint, read a book, talk to an old friend, or learn a new skill. You must also get at least 7 hours of sleep every night.

Reducing belly fat is tough, and it is not possible to lose belly fat in a week without undergoing surgery by a licensed doctor. Follow these tips and stay focused, and you will start shedding the belly fat eventually. StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. Every article goes through multiple reviews to ensure this. Our stringent editorial guidelines allow us to cite only from reputed research institutions, academic journals, medically established studies, and highly regarded media and news agencies.

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Simple yet effective exercises to melt belly fat:

Your feedback helps us serve you better and maintain a long-term relationship with the most important people in our business — you. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Was this article helpful? Yes No. The following two tabs change content below. Latest Posts Bio. Latest posts by Charushila Biswas see all. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology.

This prompted her to author a review article in