Losing belly fat and getting a flat stomach is done through achieving a caloric deficit by eating less, exercising more, and doing that for at least 6-12 weeks. The more stubborn your belly fat is, the more strict and consistent you need to be with your diet and exercises regimen throughout that period.
The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months.
While it's impossible to lose all of your belly fat in 2 weeks, you can lose some of it quickly by losing weight and body fat all over. All you have to do is eat the right foods (cutting calories in the process), amp up your exercise routine, and make a few lifestyle changes for the next 2 weeks.
To lose belly fat in 7 days, you need to focus on working on your abdominal muscles minimum thrice a week. You must try crunches and leg raise for three sets of 20 repetitions. Along with these, do planks by holding your body in a push-up position on your elbows for at least 30 to 60 seconds for four sets.
The only way you can physically and permanently reduce your stomach's size is to have surgery. You can lose overall body fat over time by eating healthy food choices, but that won't change your stomach size.
Losing belly fat in just a week is scientifically not possible. It is known that belly fat is quite stubborn. It is linked to diabetes, heart disease, metabolic syndrome, and PCOS (1), (2). That is why it is important to devise a strategy to shed abdominal fat as quickly as possible.
Fat cells in the stomach area have a higher amount of alpha receptors, which makes them more stubborn to get rid of. This is why when you start a fat loss program, you see results in the face, arms and chest before you lose the belly fat.
Your genetics prefer storing fat in your stomach area
Visceral fat—the type of fat the body stores in your abdomen and around your intestines and is mostly responsible for keeping people from a flat belly—can be partly determined by genetics.
Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados. Even a moderate cutback on carbs (grains, pasta, sugars) can help, too.
You can get a flat tummy in a month by reducing your calorie intake, avoiding sugary foods, increasing your fiber intake, and practicing intermittent fasting. You may lose up to 12 pounds in a month by doing cardio, HIIT, and resistance training.
Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.
This is because when you are stressed, cortisol levels in the body rise, resulting in storage of fat around the belly area.. Another reason responsible for a stubborn belly fat is genetics. It has been noticed that if your parents have belly fat, you might also have the same body type.
Long answer: The timeline for belly fat loss is directly related to your overall weight loss. Your best bet is to leverage both nutrition and exercise to burn all your excess jiggle. As your overall body fat diminishes, your belly will too.
Generally the last area they lose weight is from their lower body (hips and thighs). Depending on body shape, men generally tend to lose fat first from their trunk, followed by their arms and then their legs. This means that although men tend to store abdominal fat, it is also one of the first place they lose it.
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it's one of the most effective forms of exercise for reducing belly fat.
Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you'll wake up feeling energetic instead of starving.