In this article, I am going to share with you 11 simple lifestyle changes that will help you in how to lose belly fat in 7 days
One of my friends used to look like this. Then within a span of few months, he has lost 21 kgs. And let me tell you he has not done anything extraordinary. All he has done is applied these 11 things to his life which we are going to discuss right now.
How To Reduce Belly Fat in 7 Days
1. Drink Water
Practice drinking 3-4 litres of water every day. Now, I cannot stress enough how important it is to stay hydrated when you are looking to lose belly fat.
|Water flushes out toxins, improves your bowel movements and keeps your metabolism up.|
The best time to drink water is early in the morning empty stomach. Make sure you make use of that time and drink 3-4 glasses of water in the morning. One thing I want to request you is that please don’t drink water along with your meals or just before or after meals. This hinders the digestion process and it is the last thing that you would need.
2. Eat Raw Vegetables
Second is eat raw vegetables. Now Carrots, beetroots, cucumbers, cabbage, capsicum, onion, tomato these are the things that you can easily eat raw. Just sprinkle lemon juice on it and they are ready to go. Make sure you eat at least one serving of raw vegetables every day.
|These are rich in antioxidants, fibres, vitamins, minerals which are very essential to cut the lower belly fat.|
3. Eat Nuts
Third is eat one handful of nuts. Now, almonds, peanuts, cashews, walnuts these are great sources of healthy fat. And always remember that good fat cuts bad fat. So, you have to eat one handful of these nuts every day.
Now, it is totally up to you if you want to have these in one serving or two servings. As far as almonds are concerned, you can soak them but please do not remove the skin. It is rich in vitamin E.
4. Low Fat Dairy
Next is, switch to low-fat dairy. Dairy products are loaded with saturated fat. And saturated fat is one thing which you want to avoid if you are looking to cut fat from your body. So, make sure you buy low-fat versions of milk, curd, paneer and other dairy products.
As far as milk is concerned toned, double toned and skimmed milk is easily available in the market. Now, you can use this low-fat milk to make curd and paneer at home.
5. Say NO to Junk Food
Next one is, avoid junk food. Please remember that sugar and salt are your biggest enemies. And whatever you get outside is either loaded with salt or is loaded with sugar. Sugar is nothing but empty calories. Salt, on the other hand, holds water in your body and makes you gain weight.
So, if you are looking for fast results you have to cut down that junk food out of your diet. Even at home minimize the use of sugar and salt.
6. Use Cooking Spray
Start using cooking sprays. Now zero calorie cooking sprays are very easily available in the market these days. Since long we have been using too much oil for cooking. When oil burns it gets converted to bad fat.
And all we are intaking is bad calories. So, using a cooking spray will reduce your daily oil intake significantly. The whole idea is to use as less oil for cooking as possible. Also instead of using refined oils start using refined oils, start using better oils like coconut oil, olive oil, flaxseed oil, mustard oil.
7. Sleep Well
Now it has been scientifically proven that sleeping well keeps your food cravings low and helps you in weight loss. So make sure you have a sound sleep of about 7-8 hours every night.
8. Cut Carbohydrates
Next is you have to cut down carbohydrates. Indian eating style is full of carbohydrates. Now we have been used to eating 4 chapatis per serving, a big bowl of rice, bread potatoes. These are very high in carbohydrates. Our body does not utilise all these carbohydrates and all the excess carbohydrates get stored as fat.
|Do you know that for 1 gram for carbohydrate that you eat, your body hold 3 grams of water.|
So, if you are serious about fat loss you have to cut down on your daily carbohydrate intake. Now have you ever noticed that your body feels full for a longer period of time when you eat chapati than when you eat rice?
Well, this is because we have been used to eating whole wheat chapati and white rice. Where whole wheat chapati is a whole grain, a complex carbohydrate. On the other hand, white rice is a simple carbohydrate which is nothing but the refined version of brown rice.
9. Complex Carbs
Make sure you switch to complex carbohydrates like whole wheat, brown rice, oats and other whole grains. Complex carbohydrates are high in nutrition and fibre. They slowly release the energy and keep you full for a longer period of time.
10. Increase Protein
Next is increase your protein intake. Now, unfortunately, in Indian lifestyle protein is missing. Protein is an essential macronutrient for the body which is responsible for the daily repair of the body, skin and hair health. Do you know that eating protein reduces your food cravings by about 60 percent? This is because protein naturally has a complex structure.
So, when we eat protein our body finds it a little difficult to break it down. As a result, our tummy feels full. Try eating egg whites in the morning and you will find that your body feels full for a longer period of time. And why just egg whites? Chicken breast, paneer, fish, lentils, soya beans, soya chunks, pulses these are all great sources of protein and should be in your diet on a daily basis.
|So, next time when you have a meal, make sure it is low in carbohydrates and high in protein.|
My last point is the workout. Now, even if you apply these first 10 tips, you are bound to lose fat from your body. But to make the process faster, it is always better to work out. To get the best possible result your workout should be a combination of cardio training and resistance training.
It is ok if you do not want to join a gym for resistance training. You can do bodyweight training like push ups, pull ups and there a whole lot of body exercises that you can do at home.
Now, even girls should do weight training as it is very effective for weight loss. Please don’t worry that you will get bulky muscles. This won’t happen because your body your body does not have that much of testosterone to make you bulky.
So, friends apply these 11 tips. And if you do that, I assure that in 7 days you will see a visible reduction in not only in your belly fat but also overall body fat.
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