How to lose belly fat in just 1 week:

Losing belly fat just in one week or one month is just next to impossible, only you can do it with the help of steroid, And we all know that steroid is very very harmful for us. So, before begin the process let me tell you clearly that you have to keep calm and do hard work.

Actual Time it will take:

how much time it will take it totally depends on your belly fat percentage. Example: If you are too fat like your belly fat percentage is above 30%, then it will take some time( almost 5-6months ) to lose that belly fat but still you will not get any abs far that you have to work hard till you get it.

Why we should lose our belly fat?:

Belly fat is more than a nuisance that makes your clothes feel tight.

It’s seriously harmful.

One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions

Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

Now this are the things you have to do to lose your overall fat percentage mainly belly fat, backed by scientific studies.

1.Cardio (aerobic exercise):

Cardio (aerobic exercise)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. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.

In any case, the frequency and duration of your exercise program are more important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.

Playing games like football, swimming, basketball, tennis, racket, cricket e.t.c will also help you to lose overall fat percentage. But one thing, You have to be regular. According to me playing games is the best option because here you will working out while having fun.

Summary:

Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming your waistline.

2. Exercise Daily:

Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.

Helping to reduce abdominal fat is among the amazing health benefits of exercise.

This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot— is not possible. In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity.

Weight training exercise will reduce fat across the body in the fastest way.

The amount of exercise you need for fat loss depends on your goals. For most people, this can mean 45 to 60 minutes of moderate to vigorous exercise nearly 6 times a week. But do cardio everyday.

Calories Burned from Common Exercises:

Activity (1 hour)	125 lb person	155 lb person	185 lb person
Golf (using cart)	198	246	294
Walking (3.5 mph)	215	267	319
Kayaking	283	352	420
Softball/Baseball	289	359	428
Swimming (free-style, moderate)	397	492	587
Tennis (general)	397	492	587
Running (9 minute mile)	624	773	923
Bicycling (12-14 mph, moderate)	454	562	671
Football (general)	399	494	588
Basketball (general)	340	422	503
Soccer (general)	397	492	587

Fact:

Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat.

Summary:

Exercise can be very effective for reducing abdominal fat and providing many other health benefits.

3. Yoga:

Yoga is for those people who don’t have enough time to go to gym or don’t have enough money to afford it. By doing 30-45 minutes of yoga every day it is possible to lose fat percentage. But but but, it will take more time than weight training.

Practicing yoga regularly can offer several health benefits for not just the body, but for the mind and soul too. Apart from increasing flexibility and improving muscle strength and tone. There is some certain yoga asanas can help burn fat effectively.

Example:

1. Cobra Pose or Bhujangasana
2. Boat Pose or Navasana
3. Knees To Chest Pose or Apanasana
4. Chair Pose or Utkatasana
5. Warrior Pose or Virabhadrasana
6. Plank Pose or Kumbhakasana
7. Downward Dog Pose or Adho Mukha Svanasana

Summary:

Yoga is also a good choice to do.  

4. Make and maintain a good diet chart:

So, here we come to the main point of weight loss or fat loss. Maintaining a good diet chart would be your highest priority if you wanna lose your belly fat. If you maintain a good diet chart, without doing any kind of heavy workout still you can lose weight.

So, let’s come to the main point. First you have to calculate your BMR (Basal Metabolic Rate). Basal metabolic rate ( BMR ) is defined as the rate at which your body uses energy when you are resting in order to keep vital functions going such as breathing.

Calorie/BMR Calculator

Now, If you are doing your workout in daily basis multiply 1.3 with your BMR. That is the amount of calories you should take from your full day meal to maintain your weight. Now, cut that calories according to your goal and make a diet chart.

Food that we should avoid:

If you are maintaining a diet chart you should avoid Junk Foods, Sugar and those foods which are high in calorie.

Food we should add in our Diet:

While making your diet chart you should follow that yiour hole day meal must have:

35-40% of PROTEIN

35-40% of Refined CARBS

20-25% of FAT

1. Protein:

Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight.

Evidence suggests that eating adequate protein may improve cardio-metabolic risk factors, appetite, and body weight.

Healthy protein sources include:

• Meat: beef, chicken, pork, and lamb

• fish and seafood: salmon, trout, and shrimp

• eggs: whole eggs with the yolk

• plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

• You also can add protein supplement like Whey protein concentrate/ isolate e.t.c.

2. Fat:

Don’t be afraid of eating fats.

Your body still need Healthy fats no matter what eating plan you choose. Olive Oil and avocado Oil are great choices for including in your eating plan.

You can also take good fat from nuts like peanut, walnut and Peanut butter e.t.c.

3. Carbs:

Try to take good carb like brown Rice, Brown bread e.t.c.

4. Embrace Veggies:

“When in doubt, eat a vegetable. They’re low-calorie, high-fiber, and full of nutrition. Snack on kale, lettuce, carrots, or green beans. And finally: Skip the butter and oil, but do add herbs or garlic for a great taste.” — Jamie Logie, a personal trainer, nutritionist, health coach, and wellness blogger in London, Ontario

Calorie Chart:

It will help you to make your diet chart.

Calories in Common Foods

Food	Serving Size	Calories	kJ
Fruit
Apple	1 (4 oz.)	59	247
Banana	1 (6 oz.)	151	632
Grapes	1 cup	100	419
Orange	1 (4 oz.)	53	222
Pear	1 (5 oz.)	82	343
Peach	1 (6 oz.)	67	281
Pineapple	1 cup	82	343
Strawberry	1 cup	53	222
Watermelon	1 cup	50	209
Vegetables
Asparagus	1 cup	27	113
Broccoli	1 cup	45	188
Carrots	1 cup	50	209
Cucumber	4 oz.	17	71
Eggplant	1 cup	35	147
Lettuce	1 cup	5	21
Tomato	1 cup	22	92
Proteins
Beef, regular, cooked	2 oz.	142	595
Chicken, cooked	2 oz.	136	569
Tofu	4 oz.	86	360
Egg	1 large	78	327
Fish, Catfish, cooked	2 oz.	136	569
Pork, cooked	2 oz.	137	574
Shrimp, cooked	2 oz.	56	234
Common Meals/Snacks
Bread, white	1 slice (1 oz.)	75	314
Butter	1 tablespoon	102	427
Caesar salad	3 cups	481	2014
Cheeseburger	1 sandwich	285	1193
Hamburger	1 sandwich	250	1047
Dark Chocolate	1 oz.	155	649
Corn	1 cup	132	553
Pizza	1 slice (14")	285	1193
Potato	6 oz.	130	544
Rice	1 cup cooked	206	862
Sandwich	1 (6" Subway Turkey Sandwich)	200	837
Beverages/Dairy
Beer	1 can	154	645
Coca-Cola Classic	1 can	150	628
Diet Coke	1 can	0	0
Milk (1%)	1 cup	102	427
Milk (2%)	1 cup	122	511
Milk (Whole)	1 cup	146	611
Orange Juice	1 cup	111	465
Apple cider	1 cup	117	490
Yogurt (low-fat)	1 cup	154	645
Yogurt (non-fat)	1 cup	110	461

* 1 cup = ~250 millilitres, 1 table spoon = 14.2 gram

Energy from Common Food Components

Food Components	Calorie (kcal) per gram
Fat	9
Proteins	4
Carbohydrates	4
Fiber	1.9

So, make your diet chart by your own and start working out from today , because you know your body better than any one in this world. And one more tip, TRY TO SAY NO TO JUNKS AND SUGARY FOOD.