In this article where going to look at 8 easy to follow tips that will help you start losing belly fat in a week. Now don’t go expecting to see a shredded stomach in a week, there will certainly be some improvement as you can easily lose a few pounds in 7 days. However if you continue to use these tips after the seven days you will experience some serious changes and end up losing a lot of weight over the course of a month as well as experiencing some noticeable health changes.
01. Your hips
Now this is as much for the men as it is for the women. For some people this might be quiet noticeable for others it might not. If you notice some small bloat in the lower abs this could be due to your hips being tight. Meaning you could be in a state of pelvic tilt, this is a common problem for people that can cause your back to arch creating a slack in the abdominal wall as your hips are tilted forward. If these exercise’s and stretches are done every day you should begin to notice and feel a difference in a week. If this problem is not fixed you will never truly get that flat stomach you so desperately want.
How to fix pelvic tilt
- By Adding in some hip flexor and lower back stretches you can loosen out and open the hips and will alter your posture slightly and the abs engages as you go about your business throughout the day.
- Postural training is an important part of treating APT, and especially paying attention to sitting posture is vital.
- More glute strengthening and activation exercises like bodyweight glute bridges and hip thrusts and abdominal work are excellent choices.
02. Eat more protein
Stock up on high quality proteins such as fish, eggs, lean meats, cottage cheese and Greek style yogurts. It has being proven that eating a protein rich diet can reduce cravings by as much as 60%. Try to consume some protein in every meal and even try getting some protein for snacks. The body is designed to naturally burn extra energy when trying to digest protein so if weight loss is your goal, then adding some extra protein to your diet could be the single most effective change you could make to your diet. The added bonus of extra protein also means you will be able to build and repair muscle insuring that all the actual weight you lose is indeed fat and not muscle. When you start a high protein diet your body will not just be busy working out in the gym it will continue working hard for the whole day.
03. Cardio on an empty stomach
Its common knowledge that performing cardio based exercise is important and it has numerous health benefits. Performing cardio on an empty stomach however forces your body to raise its metabolism, this forces the body to use its fat stores to create energy instead of any food you have eaten recently. After performing cardio when you feel your body begin to slow down this is usually an hour after training this is the ideal time to start eating again, this break allows the body to tap into its fat store’s for energy and recovery. Cardio based exercise can be one of the most effective tools at your disposal if you are trying to lose belly fat.cardio
04. Lower your carbohydrate intake.
Restricting carbohydrates is another very effective way to shed body fat. You should cut back on refined carbs like the bagels, breads and pasta and opt for fruits and veg when you need a snack you will definitely reap the rewards. When you eat too many carbs the extra carbs that body doesn’t need are stored as fat. Low carb diets have being shown to lead to quick reductions in water retention, which can give instant weight loss results of a pound or two in the first week. While it is important to state you should never cut carbs completely out of your diet as they are required for energy, you should definitely lower their intake significantly when trying to lose belly fat. For maximum results you should try to limit your diet to 50 grams of carbohydrates, this forces the body into a state of ketosis, which suppresses your appetite and makes the body start burning fat as its primary fuel source.
What is 50 gm of carbs
- 2 sweet potatoes
- 1 baked potato
- 1 cup of oats
- 2 slices of bread
- 1 cup brown rice
05. Get rid of stress
the fact is that stress can cause cortisol to be released in higher amounts than normal. Cortisol is a hormone that can cause fat to be stress freedeposited around the midsection. No matter how much you diet or train if your cortisol levels are high you will struggle to lose weight. By lowering your stress levels, less cortisol is released into the blood stream. So take five minutes to relax and breathe throughout the day it can make a difference.
06. Start strength training
Another helpful tip is to start a strength weight based program, not only will this help build lean muscle mass it will burn some serious body fat. You should ideally stick to large compound movements such as squats, deadlifts and clean and press. Proper form is essential when preforming these exercise’s so take care and learn how perform them correctly before lifting really heavy weights. These large exercises incorporate a lot of muscle’s and take a lot more energy to do than a simple bicep curl, they also accelerate your metabolism forcing the body to burn fat while improving insulin sensitivity and glucose uptake.
07. Avoid fizzy drinks
Fizzy drinks are full of calories that are derived from corn syrup which the body doesn’t deal with very well, the high fructose syrup in fizzy drinks quickly winds up being stored as fat on your stomach. Studies have shown that these drinks can have harmful effects on are metabolism as fructose sugars can only be metabolized in the liver. When large quantities of this sugar is consumed the liver can’t handle it and begins to store the excess sugar as fat. This is one of the most harmful effects sugar has on are health, the increase in belly fat and liver fat leads to an insulin resistance and a whole load of other metabolic problems can arise from this. You should make a conscious decision to cut out all sweetened beverages from your diet, this includes fruit juices and sports drinks. It is important to mention this doesn’t apply to whole fruit they are healthy and contain lots of fiber that counteracts the negative effects of fructose. A safer and healthier option is to drink water, you should always have a bottle of water on hand. When you sip regularly on water it will suppress cravings for sugar as well as keep you hydrated.
08. Increase your intake of vitamin C
vitamin C helps balance the cortisol spikes that occur when you’re stressed. Vitamin C is renowned for its ability to boost your immune system and prevent colds. Vitamin C also is important as it is essential for the manufacture of carnitine a compound responsible for turning fat into fuel.
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