About 90% of the world is plagued by belly fat (4). 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 for getting rid of belly fat. But first, let’s see what causes belly fat. Swipe up!
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 body 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 and 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 healthwise.
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 (5). 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.
7-Day Diet 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.
|Breakfast (8:00 a.m.)||1 cup green tea + 1 boiled egg + 2 almonds + 1 whole wheat toast|
|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
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)
On Day 2 too, you have to workout. Here’s your workout routine for Day 2.
Workout Routine – Day 2
- Downward dog pose
- Cat and cow pose
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)
|Breakfast (8:00 a.m.)||¼ cup chia pudding + 1 scrambled egg + 1 cup green tea|
|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
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)
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
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!
Day 5 (Friday)
For Day 5, here’s your list of exercises.
Workout Routine – Day 5
Surprise! Today is “no workout” day. As important as it is to workout 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.
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.
Day 6 (Saturday)
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
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)
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.
This 7-day diet plan can be repeated 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.
Foods To Eat And 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.
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, and 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 and attempt to “power through” the crave hour because it won’t work in the longer run. Instead, make sure you have something healthy and filling ready for consumption when your hunger hits you the strongest.
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 are tired of starting over, never stop.” So, focus on your goal and build good lifestyle habits. You will not only shed belly flab but also be more confident, proactive, healthy, and happy. Take care!