Summer is probably the best time to pop open a chilled bottle of beer and unwind from your long, hot day. But while it keeps you relaxed, it’s also one of the root causes of your belly fat. And if you want to avoid bloating this summer or get rid of the already existing weight in your abdomen area, you’ve got to do more than just give up on junk food and limit your alcohol intake. Especially if you need to reduce a couple of inches in a time crunch – before you set off on your beach vacay. Here, we’ve rounded up 10 ways to help you burn belly fat within seven days.
1. Perform aerobic exercises
Aerobic exercises or cardio is an effective way to burn maximum calories and improve health. According to previous studies, it’s one of the best forms of exercise to reduce belly fat. Follow high-intensity workouts but stay consistent with frequency and duration to witness results.
2. Avoid refined carbs
You know that reducing the carb intake from your diet leads to losing fat. This applies to the fat in your abdominal area too. For this, you don’t necessarily have to follow a strict low-carb diet. All you need to do is replace your refined carbs such as white bread, white rice, sodas etc. to unprocessed starchy carbs such as vegetables and whole grains. This will help improve metabolic health and reduce belly fat.
3. Replace cooking fats to coconut oil
Coconut oil accounts for healthy fat which you can consume if you wish to reduce weight. According to studies, it contains medium-chain fats that boost metabolism and decrease the amount of fat storage in your body in response to high-calorie intake. According to some controlled studies, it could also lead to abdominal fat loss. It is advisable to use about 30 ml (2 tablespoons) of coconut oil per day and since it is high in calories, you could replace it with some of the existing fats in your diet instead of adding extra fat.
4. Consume fatty fish
Fatty fish contain high-quality protein and omega-3 fats that prevent you from the risk of diseases. This makes it an incredibly healthy meal choice and some previous studies also indicate that omega-3 fats help reduce visceral fat (fat around your abdomen). You could consume 2-3 servings of fatty fish per week such as salmon, herring, sardines etc.
5. Add apple cider vinegar to your diet
Apple cider vinegar has tons of health benefits including reducing your blood sugar levels. The acetic acid content in apple cider vinegar has proved to reduce abdominal fat storage. If you consume about 15-30 ml (1-2 tablespoons) of apple cider vinegar every week, it could lead to effective belly fat loss. However, ensure to dilute it with water before consuming as it could erode the enamel on your teeth if consumed raw.
6. Consume a high protein breakfast
People who consume a high protein diet tend to have lesser belly fat as compared to those who don’t, according to some previous studies. A high protein breakfast is one of the most effective ways to lose fat as it promotes satiety and curbs hunger pangs. Protein also increases your metabolic rate while retaining muscle mass during the weight loss process. You could include high protein sources in every meal such as eggs, fish, chicken, beans and dairy to help you burn belly fat fast.
7. Consume soluble fiber
Similar to proteins, soluble fibers also promote the feeling of satiety which automatically reduces your chances of consuming extra calories in your meals. Soluble fiber absorbs water and forms a gel that lowers fat absorption, thus leading to weight loss around your waist. Some forms of soluble fiber include barley, buts, seeds, beans and lentils.
8. Consume loads of water
With the advent of summer, it is needless to say that you should be consuming at least 3-4 liters of water per day to stay hydrated. Additionally, tons of studies have proved that consuming water increases the number of calories that your body burns. If you consume water right before a meal, it reduces your appetite and also your calorie intake. Consume this calorie-free drink instead of opting for other beverages which are packed with added sugars and calories.
9. Reduce salt intake
Salt results in water-retention in your body, especially around your abdomen, which causes bloating. Processed foods that come in tins and cans are loaded with salt, added sugars and unhealthy fats. Hence, they should be avoided at all costs if you wish to reduce belly fat. Next time you go grocery shopping, ensure to check the nutrition labels at the back of the food you’re purchasing. Avoid foods with high sodium levels, including ones prepared at home.
10. Consume warm water with lemon
This is one of the best ways for burning belly fat fast since it kickstarts your metabolism and digestive system. Consume this first thing in the morning on an empty stomach and you’ll see effective results within no time. Warm water with freshly squeezed lemon helps reduce inflammation in your body. So you might want to swap your morning tea/coffee with this detox drink instead. Your body will absorb all the essential nutrients from it, boost your immunity and also help you burn belly fat fast.