How to Lose Belly Fat Quickly: 17 FREE Expert Tips And a Meal Plan

Are you struggling to lose belly fat?

Do you feel like you have been on a diet all your life without losing the extra pounds you want?

Do you hate the idea of ​​going to the gym and torturing yourself with exercise?

Check out these FREE weight loss tips and nutritionist’s diet plan to help you lose fat fast!

I know what you’re thinking: “Do you lose belly fat in a short time? This must be another hunger diet with excruciating diet plans!”

Well, think again.

How does it help me lose belly fat?

If you follow this guide, you will learn how to lose belly fat efficiently and safely while eating a healthy diet so that you are satisfied.

It will teach you simple adjustments to make in your daily diet and lifestyle.

In terms of food, the plan will make you feel full and provide your body with all the ingredients it needs to function optimally.

You will also learn more about foods to avoid affecting your body and fat loss.

Let us make one thing clear to avoid misunderstandings.

It is possible to lose 10 pounds in a week, but not all of them are pure body fat, because burning every pound of fat requires a 3,500 calorie reduction.

Losing 10 pounds of pure body fat in a week would be anything but safe for you.

But do not worry.

With this ultimate guide, you can safely lose belly fat and lose 10 pounds while staying healthy!

Remember that losing excess water will also help you lose pounds.

This happens because a diet plan to lose that amount of weight lowers your insulin levels, causing your body to get rid of the carbohydrates bound in water.

Reduced insulin levels lead to reduced water retention. As a result, your kidneys will have excess sodium, you will feel less bloated and you will notice a sharp decrease in belly fat.

Let’s begin!

1. Less carbohydrates, more protein

You can easily lose belly fat by following a low-carb diet for a week.

Even a short-term reduced carbohydrate intake lowers the water weight and prevents bloating.

People who follow a low-carb diet will see the difference immediately.

Protein-rich foods, on the other hand, ensure that you feel full for longer and reduce your appetite.

They also increase your metabolism.

Here are some recipes to help you achieve that goal.

Breakfast ideas

# 1 egg sandwich

  • 1 boiled egg
  • 1 slice of Ezekiel bread
  • 2 slices of tomato

# 2 Oats Cup

  • 1 cup of unsweetened milk
  • 1 cup of oats
  • ¼ cup of blueberries

# 3 veggie smoothie

  • 1 medium beet
  • 4 carrots
  • Half a lemon
  • Ice cubes

Ideas for lunch

# 1 Chicken Veggie Bowl

  • 2 ounces. baked and diced chicken
  • 1 slice of avocado
  • 1 bowl of lettuce and tomatoes

# 2 tuna tortilla

  • 2 ounces. of tuna
  • ½ cup of chopped onions
  • 3 kale leaves
  • Whole wheat tortilla
  • Small spread of olive oil

# 3 spinach salad

  • spinach
  • Carrots
  • Kale
  • zucchini
  • 2 tbsp low-fat dressing

Ideas for dinner

# 1 Chicken Stir Fry

  • 3 oz. chicken
  • 2 cups of broccoli
  • ½ cup of cooked brown rice
  • 1 tablespoon of olive oil

# 2 asparagus and salmon noodles

  • 2 ounces. of cooked salmon
  • ½ cup of cooked brown rice
  • 2 tablespoons of lemon juice (spread over salmon)
  • 1 clove of garlic
  • 1 cup of asparagus

# 3 potatoes and lettuce

  • 2 boiled potatoes
  • Salad side dish (kale + lettuce + canned cabbage with light dressing)

Allowed drinks

In addition to water, you can also drink green tea, coffee with almond milk, orange juice or lemon juice without added sugar.

2. Start with the basics

There are several ways to burn calories without going to the gym.

Start with the basics.

You can walk to work instead of driving, or take the stairs instead of the elevator.

You can also try running, cycling, or jogging, depending on your fitness level.

Maybe try some aerobic activities followed by weight training.

With these activities, you burn calories while promoting fat burning in your body.

Since you want to burn belly fat, you need to motivate yourself and be as active as possible.

As soon as you start exercising, the fat is replaced by muscles and your body starts to burn calories even when you are asleep!

In addition, regular training helps your body oxygenate your blood, improve your circulation and cardiovascular system, and transport nutrients into your tissues.

All of these processes are extremely important to your weight loss plan.

Note: Consult your doctor before starting a diet or exercise plan, especially if you have an illness that requires medication every day.

3. High intensity training

So now you have the diet plan and supplement the advice.

What is missing now is a structured workout routine for the week.

You can continue with your light workout, but an intensive exercise program or strength training will help you reduce stored carbohydrates and water weight faster and more efficiently.

Remember that HIIT can be five times more effective than your average workout routine for 5-10 minutes.

4. Start on Sunday

Did you know that if you start on a Sunday you are more likely to stick to your diet?

Several studies have shown that this is the case, and they have also shown that the worst day for starting a diet or exercise routine is Tuesday.

5. Eat colorful food

If your plate has little or no color, you need to change your diet because your meals will most likely lack healthy ingredients.

Color up your meals by adding different fruits and vegetables.

6. Use a large fork

Researchers have learned that eating with a large fork helps you control how much you eat, who would have thought?

7. Turn off the cooking shows

If you watch the preparation of delicious meals, you may yearn for food and cause problems as you lose weight. So turn off the cooking shows and do something active instead!

8. Eat only the starchy foods recommended here

We have included some starchy foods such as potatoes, brown rice and Ezekiel bread in our diet.

However, try not to add more carbohydrate foods as they will increase your sugar intake and cause cravings for hunger.

9. Whole grain controls morning cravings

You can take a cup of oats with you to eat between meals and to avoid sugary snacks.

Oat is a complex carbohydrate that provides your body with sustainable energy.

10. Keep healthy snacks at home

Snacks such as nuts, tomatoes, carrots or whole grain pretzels are ideal for the home or work.

11. Use almond milk

Almond milk contains far fewer calories than normal milk and you need to stay away from animal dairy products during your weight loss journey.

12. Include protein in every meal

It is important to have enough protein to boost fat burning and metabolism.

It is also important for muscle building and recovery from the workouts you will be doing.

13. Hold a bowl of fruits and vegetables around your house

They are an integral part of any healthy diet and help you eat less.

They are low in calories and provide your body with the essential nutrients it needs to function optimally.

However, avoid high sugar fruits like cherries, bananas and pineapples.

14. Say no

At some point in your diet plan, you will be tempted to treat yourself.

So if you are offered some goodies, just say “no” and let the other person know (or remember) that you are on a trip to lose 10 pounds in a week.

You are respected for your ambition and have a sense of achievement if you stick to your diet.

15. Tell friends and family

When you share your goals with your family and friends, you are accountable to them because they expect you to do what you say.

This will help you not make bad decisions and push yourself harder.

Who knows?

Some of them may want to accompany you on your trip!

16. Let go of the past

Most likely, you’ve tried numerous weight loss plans that haven’t worked, but please don’t let them follow you.

It is natural to fail before you succeed, and anyone who has lost a significant amount of weight will tell you how many times they screwed up before they made it.

Forget your previous plans and try to think positive and move forward.

Most importantly, use your mind, soul and body – believe in yourself!

17. Additions

Finding the best weight loss supplements can be difficult because there are so many gimmicks on the market.

Fortunately, there are some supplements that can really help reduce your appetite and craving for food. Pay attention only to the fake versions.

frequently asked Questions

Can I drink alcohol on this diet?

No, you should avoid alcohol completely.

I feel dizzy and hungry before bed. What should I eat?

It is best to eat fruits or vegetables, as they contain little or no calories and you feel full for the rest of the night.

Of course, avoid eating sugar-rich fruits before bed.

Others are successful with this diet. Why don’t I get similar results?

Do not be disappointed.

Everyone is different.

In addition, any illness you have had can affect your results.

I’m in the middle of the week and I don’t lose weight. What should I do?

It is important to be persistent.

Every metabolism is different and therefore the results also vary.

It is very important not to starve yourself as this affects your health and the effectiveness of your diet.

It may take a while for your body to adapt to the changes you have made. However, be persistent and you will see the benefits.

Can I replace rice with something else?

Potatoes and quinoa are great substitutes for rice.

I want to lose more belly fat. Can I continue after the first week?

You should not follow this diet for more than 1 week.

If you are looking for a longer term diet, read below!



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