How to Reduce Belly Fat in 7 Days? Weight Loss Diet Plan + Tips
How to reduce belly fat in 7 days (week) or in a month is probably one of the most popular Google searches and why not, the increased fat content around the waistline is a big deal.
A senior study author Dr. Francisco Lopez-Jimenez of the Mayo Clinic in Rochester, Minnesota, said, “If a person has a normal BMI and an abnormal waist size the risk is worse than if they have a high BMI.”
In today’s world most of the people are suffering from obesity and the biggest storehouse of fat is your belly. It looks too wired to that your belly is coming out extravagantly.
Though it is easier to burn out fat for men because the fat cells make a cover around the internal organs which is underneath the skin, but in the female, the fat cells get accumulated in body cells and burning those fat cells is tougher.
Still, both men and women had to suffer from stubborn belly fat.
Here I have come up with some suggestions for your food habit, that can improve your health and will help you reduce belly fat within 7 days naturally without exercise, as well.
Diet Plan to Lose Belly Fat in a Week (7days).
Obesity has been a great problem in the world for a decade. This is why many medicines and other things are created in the city of your body fat.
But you cannot maintain that slim figure if you don’t have control over what you eat. You need to schedule your food timing and also what you are going to eat.
There are a number of foods which can trigger weight loss rapidly. With the help of that food, you can shred away a good amount of fat from your body.
There are four meals that you should schedule a day. Which contains breakfast, lunch, evening snack, dinner.
Never skip these meals and never add unhealthy substance in your diet plant if you want to cut off fat from your body.
Let’s have a look at the food that you should have in a week to cut off body fat quickly.
A healthy diet plan is not only necessary to attain attractive physique, but also necessary for the sustainability of a healthy body and healthy mind.
In order to reduce belly fat in 7 days, you will have to bring strong action to modifying your daily diet. This can be hard as well as confusing.
However, we are here to help you with it
Breakfast Meal Plan
Before anything else, you need to schedule your breakfast for the week. In a weak, you should not have the same breakfast every day. Your taste buds will ask for more taste.
So let’s know what foods you can have in the 7 days for breakfast meal plan of the week.
|Monday||Milk Oats With Fruit Juice.|
|Tuesday||Muesli With Fresh Fruits.|
|Wednesday||Veg Light Sandwich With Fruit Juice.|
|Thursday||Masala Oats With Green Tea.|
|Friday||Fresh Fruits With Curd.|
|Saturday||Corn Flakes With Milk And Fresh Fruit.|
|Sunday||Onion Paratha With A Pickle.|
I hope you liked the diet chart for breakfast. You can add tea, coffee every day. But don’t add milk to your breakfast when you are having citrus fruit.
Preferably you should have green tea or green coffee which is loaded with antioxidants and also makes your skin and hair better.
You should always keep in mind that in breakfast you should have light food but you don’t feel hungry after completing food. Eat enough food that will keep you energetic the day long.
Meal Plan For Lunch
Now let’s come to the second meal which is lunch. In lunch, you should not go for heavy food but also you should not go for milk or these oat and corn flakes.
Here the suggested 7 days meal plan for lunch will be healthy as well as tasty.
|Monday||Rice (preferably brown rice) and dal. Alu Matar sabji and a green salad.|
|Tuesday||Roti and mixed veg along with dahi.|
|Wednesday||Rice with fish curry or paneer curry for veg along with salad including cucumber and tomato.|
|Thursday||Rice with Cauliflower and potato curry with curd.|
|Friday||Chicken curry with rice and salad.|
|Saturday||Rice with mixed veg with chicken masala with raita.|
|Sunday||Polao with roasted chicken and Gobi Alu sabji with curd and salad.|
There are many ingredients that can be added to the diet chart but for losing weight those ingredients cannot be added.
Generally, cabbage creates bloating of stomach because most of the people cannot digest cabbage easily.
Even many people have allergy with Brinjal so you can ignore that in your diet list.
Evening snack meal Plan
Now let’s come to treat your taste buds. In the evening most of us wish to have something tasty and munchy. See what I have added in the diet chart.
|Monday||1 Cup Black Coffee With Oats Cookies And Peanut.|
|Tuesday||1 Glass Banana Milkshake With Some Cookies.|
|Wednesday||A Bowl Of Fresh Fruits.|
|Thursday||Tomato Soup With Crunchy Croutons.|
|Friday||Milkshake With Dry Fruits.|
|Saturday||Soaked Sprouts With Green Coffee.|
|Sunday||All Patty With Milk Tea.|
Aren’t the foods added in the chart tasty and healthy? Now let’s come to dinner and complete the chart.
7 days Dinner Meal Plan to Reduce Belly Fat
You should have dinner at least 2 hours before you go to bed because you need to allow the food to digest before you sleep.
You should have light food with lesser quantity in dinner because you won’t get much time to digest the food. Let’s go through the chart.
|Monday||Roti With Mixed Sabji.|
|Tuesday||Roti With Tarka.|
|Wednesday||Green Salad With Grilled Chicken Breast.|
|Thursday||Sandwich With Tomato Soup.|
|Friday||Daliya With Vegetable.|
|Saturday||Curd With Corn And Fruits.|
|Sunday||Boiled Vegetables With Baked Fish.|
Tips to follow the diet chart for weight loss in 7 days
- You should have the meals on schedule time.
- Don’t eat water while having food.
- Eater water before having food or after 30 minutes sir having food.
- Avoid coke and soda.
- Drink plenty of water.
- Prefer having lesser carbs and more protein in your diet.
Diet Plan for Reducing Belly Fat (INFOGRAPHIC)
- Wake up your tummy- Treat your stomach with a bowl of soaked seed.
- Breakfast- I cup green coffee along with a bowl of oats can give a kick start to your day.
- Noon food cravings- A bowl of fruit salad can cheer you up.
- Lunch- Prefer brown rice with veggies or lean meat.
- Evening cravings solution- A cup of black tea with dry fruits or oats cookies.
- Dinner- Baked fish with French fries and mayo/ Paneer kabab with the green salad.
- Supper- Badam milk.
Additionally 8 Foods That Reduce Belly Fat
Since most of us are dealing with excess weight and trying to step forward to a healthy life. But doing exercise will not complete the process. You need to know which food can promote your weight loss process.
Here are some foods listed which can reduce belly fat fast. Include these foods in your everyday diet to see fast results.
Many people don’t consume banana because they think that the sweet taste of banana can bring some extra calorie but the amazing fact is that banana contains lots of potassium and minerals. These minerals and potassium reduced bloating of the stomach as well as the entire belly. Banana also improves digestion.
Banana can give you a kick start to your diet but remember that don’t take banana in empty stomach.
Most of the people are now concerned about avocado and know that it is a healthy fruit. But do you why avocado is good for health? Avocado contains monosaturated fat which resist your blood sugar to promote fat accumulation at the centre of your body.
This will help to resist fat accumulation in your body which will support the process of weight loss.
Yogurt is a yummy way to stay healthy. You can increase the number of good bacteria in your body which will help to reduce bloating in your body. This will also improve digestion and will gift you a good appetite. You can mix fruits and boiled pulse with yogurt to make a tasty snack. You can try out berries or grapes with yogurt.
4. Green tea
Green tea is the mine of antioxidants which will greatly help to reduce toxins from your body and increase BMR which in turn will help to burn out your body fat.
You can consume up to 3 cups of green tea a day. Don’t worry it is good with taste and great with benefits.
5. Green coffee
Many people may not have heard about green coffee but it is a great antioxidant. Green coffee also contains caffeine which promotes weight loss. Green coffee is the raw form of coffee which is not roasted but cleaned. This is why you get the best natural essence of coffee from it. Green coffee also provides energy and also boosts your metabolism which in turn helps to reduce weight.
This great fruit family can burn a lot of extra fat from your body. Citrus fruits are rich with Vitamin C which is an amazing natural fat burner. You can include any of the citrus fruit in your diet and enjoy the faster weight loss process. The common citrus fruits are orange, lemon, Mosambi, Sweet lime tec.
Having a hearty bowl of oatmeal for breakfast isn’t just delicious, it’s great for your waistline. “The whole grains not only absorb water to make you feel more full, but they’re also high in soluble fiber to keep you feeling satisfied for long periods of time
,” says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It. To really prevent any trips to the vending machine between meals, Taub-Dix recommends adding a spoonful of nut butter to your oats.
There are two different types of carbs which is simple carb and complex carb. To reduce your body fat, you need to consume complex carb which are oats, brown rice etc. These are less refined carbs which cause better digestion and use of stored body fat for digestion. These carbs will deliver fibre but not starch which another benefit that promotes lose belly fat.
You can get a better appetite with these carbs and also can reduce belly fat.
These factors work great to reduce belly fat fast.
- Banana- A sweet but healthy treat to your stomach.
- Avocado- Bring more green veggies to your diet.
- Yoghurt- Let the digestion and immunity be on the peak.
- Green tea- Energise yourself for the day.
- Green coffee- Say goodbye to toxins.
- Citrus- Burn out fat with citric acid.
- Carbs- Say goodbye to simple carbs.
- Habits you should have to make the weight loss process faster without exercise.
Tips On How to Lose Belly Fat Naturally in a week
Cut your meal into small portions-
- It is better to consume food in smaller portions that will also stop your craving and will also help your stomach to get smaller. This habit is a great support to your fat burning process.
Reduce starch from your diet-
- I will not say that you should totally eliminate starch from your diet but you should reduce the quantity because starch triggers fat accumulation in your body.
- It is not important that you need to do hardcore physical workout daily, half-hour cardio is enough to keep you fit and maintain your body blood circulation.
Take enough rest-
- Taking rest is obviously important but you should know the limits. You should sleep for at least 6 hours a day. Most preferable time to sleep is from midnight 2 am to 7 am in the morning and the rest 1 hours you can divide in the day time. It will be better if you can sleep 8 hours by diving it in the day time but remember don’t sleep more than 8 hours if you are not ill. Excess sleep can also cause you to gain fat.
Prefer consuming protein and fibre-
- Protein helps to build muscles and fibre helps to control your appetite and digestion. This is why you should add protein and fibre more into your diet and very less amount of carbs in your diet. I will suggest to include complex carbs in your diet.
Drink plenty of fluid-
- It is important to keep your body hydrated. You should at least consume 8 glass of water a day. You can consume other fluid like fruit juice or lassi but prefer a non-sugary drink to reduce body fat.
Quick Tips to Get flat tummy in 7 days
- Small portions of the meal- Small portions better appetite.
- Say no to starch- Starch is a great fat accumulator, say no to it.
- Workout daily- Don’t your body sit idle.
- Pamper yourself- Don’t forget to take rest.
- Shake hands with protein and fibre- Consume protein and fibre daily.
- Add water to your stomach kitchen- Drink plenty of fluid to smoothen digestion and circulation.
If you can maintain all these habits and also go as per diet plan then you can naturally Lose Belly Fat in One Week and find the visible change in your body in just 7-10 day.
Stay Super Fit and be more active. Say goodbye to your stubborn body fat and get fit into every dress you want.