7-Day Tummy Toning Schedule to Reduce the Belly Fat in No-Time
Date : Jul 15, 2020
Author : DR A Zayed
Want to fit in your favourite outfit? But, no matter what you do, the belly fat just doesn’t go away. Well, you are not alone. Millions of women are wondering how to reduce belly fat as quickly as possible.
While there is no miracle weight loss tactic that will slim the excess pounds overnight, there are a couple of tricks that can speed up the whole process.
We compiled all the info on how to lose belly fat that can completely revamp your weight loss routine. But, with a twist. All of that tummy toning will be over in just 7 days. Here is how you can make that happen.
How to Reduce Belly Fat Quickly?
Many women want to know the secret of how to reduce belly fat. There is a lot of pressure to look good and have a flat stomach, but in most cases, sticking just to a diet to lose belly fat, doesn’t do the trick. Body insecurities are a real problem and the stubborn belly fat makes them even trickier to deal with.
That’s because there is more to slimming the belly than you realize, and it all has to do with your daily routine. Here are the most practical tips on how to reduce belly fat in 7 days you’d wish you’d known sooner.
Diet To Lose Belly Fat
1. Start the Morning With a Protein-Packed Breakfast
- Type of food: poultry, eggs, dairy, beans, yoghurt, etc.
- How much: 1.2 g of protein per kilo of a person’s body weight.
Want to know how to reduce belly fat? Proteins are the secret to a flat tummy. Meals rich in this particular nutrient are an excellent way of building muscle mass. But, they are also an ideal option for accelerating metabolic rate and promoting fat reduction.
Anything with Greek yoghurt, eggs, and smoothies will do the trick. Remember, foods such as these, particularly yoghurt, promotes the production of healthy bacteria in the gut. With it, it becomes much easier to reduce the bloating.
2. Implementing Fatty Fish in a Healthy Regiment
- Type of fish: mackerel, tuna, salmon, sardines, etc.
- How much: 2 to 3 portions per week.
Fatty fish is an excellent choice of food packed with omega-3 fats. In fact, it is considered one of the best foods to burn belly fat. And for a good reason. These nutrients are known for boosting overall health and controlling weight gain. Simply put, fatty fish are the key to boosting heart health and reducing visceral fat.
Based on clinical reports, there is enough evidence to support the benefits of omega-3 fatty acids on improving body composition. Obese and overweight individuals can add them to their diet to reduce body fat as much as possible.
3. Do Some Cardio
- Type of exercise: high-intensity workout
- How much: 10 per set; for a minimum of 2-3 sets per day.
The visceral fat is going nowhere unless you stay active. With the right exercise, you can trim the excess weight and tone the body the way you want it to look. Building up a sweat can help you achieve that and more.
It is a good way to burn calories and strengthen the immune system. With regular movement and training, the metabolism will function at full speed, which will help flush out all the excess fluid and reduce the abdomen.
4. Watch the Sugar & Salt Intake
- Preferred salt intake: 2,300 mg per day
- Preferred sugar intake: 25 g per day
We all love chips, cookies, and chocolate. We also enjoy premade meals and packed goodies because we don’t have the time to cook at home. But, what most people don’t realise is that the more salt and sugar you eat, the harder it is to slim the belly.
That’s because the sugar and salt make the visceral fat remain on the body. Any sweetened drinks only make the fat worse.
According to the University of Rochester Medical Center, there is a limit to how much sodium and sugar you are supposed to take. And that all depends on the number of calories you consume a day.
If you are eating 1,800 calories daily, a maximum of 180 calories (or 10%) should come from sugar and salt. Anything more than that will have a negative impact.
5. Stay Hydrated
- How much: 4-5 litres per day.
Water is a valuable component of the human body. Our system needs it to function at full speed. Without enough water, all your efforts will be in vain. That includes your dieting, exercises, and nutrient intake.
The reason for that is relatively simple. Water helps the organs function properly. But, it can also curb the cravings, which is a key factor in reducing body weight.
Also, you can use it to skip the beverages packed with calories and sugar. If you want to make it tastier, you can always squeeze some lemon and drink it on an empty stomach. This one of that morning kick-starters you will want to try.
Wondering What’s The Most Efficient Workout To Reduce Belly Fat?
According to experts, crunches will do the trick. They are simple, effective, and right-on points. You just need to lie down on the ground with the back facing the floor. Bend the knees while keeping the feet on the ground. Place the hands behind the head and lift the upper body off the ground. Keep the legs fixed on the floor while lifting the torso up and down.
Having a flat tummy is not something you can achieve at a moment’s notice. But, with a couple of tweaks to your daily routine, you can start noticing quite a difference. All the tricks listed here can help you achieve the results you’ve always wanted. Your goals are just within reach.