A Human body is the most complex natural machine on the planet Earth. It is highly flexible and adjusts according to your needs. But, the machine may deteriorate if you don’t look after it. Most people around the world judge a fit body with a fit belly. A fat stomach can never be a sign of a healthy person. Moreover, it worsens your body shape and makes you look unattractive.
If you wish to lose your belly fat fast, then you’re at the correct page. We bring you an ultimate guide which consists the 20 effective tips and exercises to lose belly fat fast in 7 days.
First, you need to understand what makes you fat? As mentioned above, a human body is a machine, it takes food as an input, converts that into energy, spends energy in doing various tasks and stores the rest of the energy in the form of fat. Hence, the math is simple here. If the intake is more than the energy your body is spending on itself and the task you’re doing then you are increasing your belly fat.
From the above discussion, you can figure out the most critical aspects that need attention. In the form of input to your body – food, water and thoughts are vital, and in the form of output from your body – mostly physical activity and stress affect you.
Therefore the 20 effective tips and exercises to lose belly fat fast is divided into two sub-groups – 10 tips for the inputs to your body and 10 tips for the outputs. Let’s discuss them one by one:
A. Food, Water and Thoughts
- Eat Healthy Breakfast
Many people think that if they would skip one of the meals among breakfast, lunch, dinner, then it would help them in getting lean. If you’re one of them, then you are going in the wrong direction.
Consequently, people start feeling tired, lazy and unenergetic throughout the day. Results can be more dangerous if the plan of skipping meals continues for an extended period.
You must have heard that breakfast is the most significant meal of the day, but lunch and dinner are crucial too. Breakfast is essential because:
- It is the first meal. Hence, you get an entire day to digest what you eat in the morning.
- It charges your body for the whole day work – hence lowers stress and you get a happy face.
- It makes space for heavy food in your routine. Since you have a complete day to digest what you eat at breakfast, you may eat your favourite heavy food in the breakfast and avoid the same in lunch or dinner. It is very common among famous celebrities.
- It reduces your appetite – hence you’ll eat less in lunch and dinner.
Point to remember: You must eat healthy and limited breakfast if you wish to lose belly fat fast in 7 days.
- Water yourself
An adult human body is ~60% water. You should ideally drink at least 2 litres water every day or 8 glasses of water every day (250ml/glass). Things you need to keep in mind:
- Don’t drink water immediately after the meal; it flushes the digestive enzymes.
- Drink water ~20-30 minutes before a meal. Water is calorie-free, and it reduces intake of more calories.
- Drink warm water; it helps in digestion. Avoid drinking cold water.
- Drink water before going to bed at night and after getting out of bed in the morning (most ideal time to drink water).
- Drink pure water. In rare cases, chemically treated water may cause weight gain.
- Replace beverages with lemon water
What do you like to have after working out in the morning? Banana shake? Orange juice? Milk? Well, if you wish to lose belly fat fast in 7 days then avoid all the above-mentioned beverages for a week and switch to lemon water.
Lemon water is low in calorie as compared to any regular beverage. It gives you a feeling of fullness, and ultimately you eat less. Moreover, it keeps your skin hydrated. You should be aware of healthy substitutes of your regular meals.
- Oil v/s Ghee
At first, you should stay away from oily food for 7 days. Even if you wish to eat something which involves oil, prefer ghee over (any kind of) oil while preparing such recipe. Irrespective of the origin of the oil and the manufacturer, oil can never be as nutritious as the homemade ghee.
Ghee contains the right fats which are required to absorb vitamin A and E. Also; ghee is tastier and easy to digest as compared to any cooking oil.
- Nutrients in food
There are four essential nutrients which our body needs – carbohydrates, fats, proteins, dietary fibres. Do research and find out the composition and constituent nutrients of the food that you eat.
Every food product available in the market has its nutritional value table printed on the packet. Read that table and find out the nutrients a food item contains.
Prefer food rich in proteins and dietary fibre most then the food rich in carbohydrate and avoid the food which contains fats in excessive quantity. Vitamins and minerals are vital too.
- Calorie Counter
An average woman needs 2000 calories per day whereas an average man needs 2500 calories per day. But, you are not an average man or woman. You wish to reduce your waist in 7 days. Hence, you should consume fewer calories than an average person needs.
If you want to lose fat then you should limit your calorie consumption to 1400-1500 per day (if you are a woman) and 1800-2000 calories per day (if you are a man). Well, you can take help of various smartphone applications such as HealthifyMe, My Fitness Pal, Lose It and many more. Such an application will take 2-3 minutes of your day and will help you in counting your intake calories.
- Millets – Ragi, Bajra, Sorghum
Are you familiar with millets? No? Visit a farm near your town, and you’ll get to know about millets more. Millets are a substitute for regular cereals such as wheat and rice. Rich in dietary fibre, protein and energy. Moreover, millets contain a high amount of iron, calcium, magnesium and other vital minerals that the human body require.
Replace the regular consumption of wheat or rice with millets, or you can prefer multi-cereal bread in place of regular bread. Millets help in fighting type-2 diabetes, heart diseases and gallstones.
- Eating in chunks
Accumulation of belly fat also depends on your eating habits. How do you use a grinder? You grind objects in small quantities instead of filling the jar full at once. Well, it helps in getting better results. Similarly, if you fill your stomach full at once and then eat again without giving it time to digest the food, then your digestive system won’t work efficiently.
You should eat in small chunks instead of gulping everything in one meal. It’s your body take care of it. Chew the food properly so that your intestine won’t do work of your teeth.
You may eat multiple times in a day but give your body time to digest what you eat.
- Starving v/s Balanced Diet
Some people starve themselves to unconsciousness and don’t eat to lose belly fat. Lose fat, not consciousness. Reducing the consumption and replacing heavier food articles with healthy substitutes are two different ways to achieve slimmer waist.
You should remember that a slim waist person is active, she’s capable of doing her task efficiently. By reducing your consumption suddenly, you may feel dizzy and tedious. You should minimize consumption gradually not suddenly.
It is better to replace unhealthy food recipes with healthy ones. It’ll be easy for you to burn the calories easily then.
- State of Mind
It is immensely crucial that you keep the state of your mind positive while working on your body. Remember, your mind controls your involuntary actions. You don’t release your digestive enzymes on your wish, your brain does.
You should feel good in your skin; you should be happy while eating salad even if you like a burger more. Don’t forget that stress makes you eat more. Good food helps you in feeling good.
B. Physical Activities
Like calorie counter, there are much application available on Android and iOS app stores which count the number of calories that you burn like Google Fit, Runtastic, Step Tracker etc. A few applications have both the features like MyFitnessPal, HealthifyMe etc.
You may invest in a fitness band for accuracy and better analysis of your performance. The calorie consumption and expenditure don’t give you perfect numbers but approximate values which can be guiding for you.
Through such applications and wearable devices, you can do simple arithmetic of lost calories which is = input minus output.
- Running or Walking
Running is the best exercise which keeps a body fit. Make sure that your running technique is error-free. Keep your shoulders straight, body leaned forward, your arms making ‘L” shape and should move in to and fro motion (don’t keep them stiff at a position), your hands open, your feet pointing towards the direction you’re moving, and you lift your thighs high when you run.
You should run at least 2-3 km each day for a week to witness good results. Remember, jogging is different from running. So, jog at least 3-4 km each day if you’re not running.
If your body doesn’t permit you to run, you may walk. You should walk fast at least with the minimum speed of 6-7 km/hour and cover the distance 4-5 km.
Make sure, your speed is consistent, and your walking style is correct.
You can avoid cycling if you’re running every day. It is for those who don’t lift their legs high. The work you do use your legs directly makes an impact on your belly. Have you ever felt pain in the stomach while running or walking? Yeah, there is a connection.
If you have a bicycle, then it is well and good. If you don’t have a bike then also, it’s not an issue. Lie down on a mat on your back and lift your legs and cycle in the air as shown in the picture. Do the exercise for at least 5 mins.
Work on your abdominal muscles if you wish to lose belly fat fast. Crunches are the most effective physical work out that puts pressure on the belly. There is a variety of crunching exercises such as abdominal crunches, sit-ups, cross-arm crunches and reverse crunches.
Reverse crunches are the toughest of all. Go the youtube, search any of the exercises and you’ll get to know the complete procedure that you should follow. Perform at least 30 crunches a day.
- Bird Dog
Bird Dog is an easy yet tedious exercise which focuses on the belly. The steps are as follow:
- Get in a position of a dog on a mat
- Breathe in, lift a leg and an opposite hand and stretch both, straighten them.
- Hold for 3-4 seconds.
- Bring the leg and hand at the initial position.
- Do the same with the other leg and hand
- Repeat 60 times.
Have you ever seen an inclined board? You have to get in its shape to do this exercise.
- Lift your upper body on your elbows as shown in the picture.
- Keep your legs on your toes.
- Keep breathing and hold the position for at least 60 seconds.
- Do this exercise on a mat and realize its impact on your belly yourself.
17. Leg Raises
You can’t lose belly fat without sweating. You need to work hard. Leg raises an easy exercise, but it gets tougher with every repetition.
- Lie down on a mat on your back.
- Breath in, lift both of your legs.
- Hold them perpendicular to your back and hold your breath at this position for a couple of seconds.
- Bring your legs back to the ground slowly while breathing out.
- Repeat the steps 40 times.
18. Surya Namaskar
A complete physical exercise for a body. It focuses on each and every part of the body including the belly. There are 12 positions in the Surya Namaskar as shown in the pictures. You have to in hale in a few positions and exhale in the remaining.
Breathing pattern is very crucial while performing surya namaskar. Refer to the image for all 12 positions.
- Kapalbhati Pranayam
If you prefer yoga and pranayama over other physical exercises, then you should do Kapalbhati pranayama. Kapal Bhati involves exhaling rapidly that puts pressure on the stomach directly and pushes it inwards.
Kapalbhati should be performed for at least 30 mins keeping your spine straight and body in a meditating posture.
- Superman (Prishth – Naukasana)
This exercise is not for people who are suffering from back pain or injury. It requires high abdomen strength.
- Lie in on your stomach.
- Breath in and stretch your arms and legs upwards together.
- Raise your legs and arms as high as possible.
- Stay in the position for 3-4 seconds.
- Bring your legs and arms back on the ground slowly while breathing out.
- Repeat the exercise at least 20 times.
The discussed tips and exercises are highly effective. Follow all the tips in a holistic manner and witness the change in your belly size within a week. It is imperative that you don’t compromise with any the above-mentioned tip.
You can also follow the tips and exercises mentioned above if you plan to lose belly fat in a more extended period. Stay fit.