These are the five easy ways to blast belly fat and reduce bloating in just one week – and the nine foods to avoid at all costs
- The Healthy Mummy reveals how to get rid of belly fat
- They listed the foods that contribute to fat build up
- High intesnity workout were also recommended
Health experts have shared the five ways you can reduce belly fat in just one week – and the foods to avoid if you want to keep a flatter tummy.
The weight loss gurus from The Healthy Mummy said while a week isn’t long enough to see dramatic results, adopting their five healthy habits will kick-start your metabolism and reduce fat around the stomach.
They recommended doing three or four high intensity workouts a week, eating foods rich in fibre and taking probiotics to curb bloating.
Foods that are high in sugar should be ditched from your diet as they can cause an increase in fat around the belly.
It was also recommended that avoiding or limiting things like dairy, potato chips, soft drinks, fried foods, baked goods and even margarine will keep tummy fat at bay.
Weight loss experts have revealed their secrets for getting rid of stubborn belly fat and reduce bloating in just a week
Nine foods to avoid to get rid of belly fat
In a blog post, they said belly fat can be the hardest to shake while on a weight loss journey but there are small changes you can make to melt it away.
They warned how quickly a person can lose belly fat, or any fat, will depend on a variety of factors including age, fitness level, blood pressure and body fat start weight.
1. Try HIIT workouts
An effective way to burn belly fat and speed up your metabolism is to do regular HIIT or High Intensity Interval Training workouts.
During a HIIT workout participants perform exercises of higher intensity for short periods of time with quick rest breaks in between.
They burn the same amount of calories in half the time as long, endurance-based workouts.
The Healthy Mummy recommends incorporating three to four HIIT workouts per week into an exercise regime.
An effective way to burn belly fat and speed up your metabolism is to do three to four HIIT or High Intensity Interval workouts a week
2. Avoid added sugars
The Healthy Mummy claimed a high sugar intake can lead to health conditions including obesity, dental cavities, high blood sugar, a diabetes as well as a build-up of fat around the tummy.
It was recommended those looking for a leaner stomach cut out added sugars in processed things like soft drinks, packaged sauces, lollies, cakes, cookies and pastries.
They came up with a week-long plan people can use to reduce their intake of sugars starting off by cutting out soft drinks on day one then on day two stopping putting sugar in teas and coffees.
By day three they recommended opting for plain natural yoghurt over sweeter flavours then on day four make your own pasta sauce over going for pre-made jars which can contain eight to 10 teaspoons of sugar.
On day five, switch from white or milk chocolate to 90 per cent dark varieties and on day six snack on vegetables sticks with a healthy dip or hummus instead of fruit.
It was recommended those looking for a leaner stomach cut out added sugars in processed things like soft drinks, packaged sauces, lollies, cakes, cookies and pastries
3. Blast your bloating
While bloating is unrelated, The Healthy Mummy said it can often be confused with a build-up of belly fat.
Bloating is often diet and food related and small tweaks to what you eat each day can see an improvement with bloating as well as regularly taking probiotics.
According to Healthline, specific foods that have been seen to make bloating worse can include certain artificial sweeteners, carbonated drinks, vegetables like cabbage and cauliflower and certain legumes and while grains.
However, it’s important to know what your individual trigger could be as food have varying effects from person to person.
Healthy Mummy experts also recommended adding apple cider vinegar to your diet by having a capful in a glass of water to drink every morning.
Apple cider vinegar can be a great way to help get rid of bloating as it keeps the pH level in the stomach balanced and it is a natural bile stimulant and acid reflux preventer.
14 foods and drinks to blast belly fat and assist weight loss
2. Apple cider vinegar
3. Chia seeds
4. Açai berries
6. Branch Chain Amino Acids (BCAAs)
7. Green tea
8. Green coffee
14. Dandelion tea
Source: The Healthy Mummy
4. Eat fibre-rich foods
The Healthy Mummy said studies have shown eating lots of foods that are high in fibre can help reduce stomach fat.
Eating fibre helps to keep the gut healthy, reduce bloating and keep you feeling fuller for longer.
They warned not all fibre is created equal and soluble fibres like that found in oat bran barley, nuts, seeds beans, lentils peas and some fruits and vegetables is particularly effective at reducing stomach fat.
Plant-based foods are high in fibre as are legumes and cereals like whole oats.
Studies have shown eating lots of foods that are high in fibre can help reduce stomach fat. Eating fibre helps keep the gut healthy, reduce bloating and keep you feeling fuller for longer
5. Clean up your diet
The foods you chose can have a huge effect to reduce bloating, inflammation and stubborn weight around the belly.
Cutting down on dairy products like milk, cheese and ice cream which all cause bloating can help.
Snacks like potato chips are cooked in hydrogenated oils which is a type of trans fat and is known to increase cholesterol and weight gain so opt for baked, low-fat crisps instead.
Cleaning up you diet by limiting or avoiding foods that cause bloating and inflammation like dairy, margarine and processed baked goods can promote the reduction of tummy fat
Soft drinks, processed baked goods, and fried foods should also be avoided as they act as ’empty calories’ with little no to beneficial vitamins, minerals and fibre.
Margarine can also be high in trans-fats while white carbs like pasta and rice that have been processed are digested rapidly and stored in the body as fat.
While cereals are not necessarily unhealthy many people serve themselves portions that are too big which can contribute to a growing waistline and refined sugars and sweeteners can promote the storage of fat.
The Health Mummy also has a specially-curated 28 Day Weight Loss Challenge Meal Plan that can help you see stomach fat disappear.
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