You will lose a large amount of belly fat in as little as a week…up to 3 inches of belly fat in a week if you do the three things that I am about to show you.

In case you are wondering 3 inches is ½ the length of a 6 inch nail.

That’s a lot of belly fat to lose in 1 week. But you can lose it easily if you take action.

Losing that amount of belly fat can completely flatten your belly if your belly is not too big to start with.

And that can happen as soon as this week.

You can lose that much belly fat in the next 1 week if you can do just 3 simple things.

These three things are

1 A simple way of eating that melts fat fast because it lowers calories, cuts fat, increases fiber, increases nutrients and boosts metabolism.

2 A simple daily workout that’s famous for melting even deep pockets of resistant fat from all over your body

3 A four move Ab workout that has been proven by scientists to shed up to 3 inches of belly fat in one week.

When you do these three things together belly fat simply disappears

How do I know they will work for you?

I know because these tips have been “lab tested” by researchers over at prevention.com in a program shepherded by Tony Caterisano, PhD, exercise scientist and professor in the department of health sciences at Furman University, and the results they got were great to say the least.

In fact one apparently already thin 125 pound woman lost more than 3 inches off her belly in one week using these tips.

This method owes it’s power a good degree to the efficacy of the ab workouts used.

Ab workouts chosen based on results produced at the prevention fitness labs following real tests carried out on real human subjects.

And from evidence gleaned from research spanning decades.

This is no ordinary information. It is scientifically proven material.

The workouts are some of the most effective for getting a flat belly.

If you do them you will get results. Simple as that.

3 tips to lose 3 inches of belly fat in 1 week

1 Cut calories to 1,600-1,800 calories a day and eat only whole foods:

Eating this way lowers your calories, boosts fiber and nutrients, ramps up your metabolism and turns your body into a fat burning furnace.

It forces your body to melt fat in every way possible.

Eat only vegetables, beans, whole grains, fruits, nuts and seeds, mushrooms and lean animal protein. You’d lose your belly in no time.

Alternatively you can substitute beans for lean meat for even quicker results and simply eat a lot of greens every day: at least 1 large vegetable salad and a double serving of steamed greens every day together with high fiber-low sugar fruits like berries and apples (at least 3 servings each day) together with a handful of healthy nuts and seeds every day for healthy fats ( that help fight belly fat too ).

This latter way of eating shreds your belly faster and does not require that you cut portions/calories or struggle with hunger because it automatically and significantly lowers your calories while cutting out saturated fat and blunting hunger because of it’s higher fiber and micronutrient content..

Also drink at least 1 liter of water a day to flush out fat forming toxins.

A cup of a properly prepared delicious green smoothie taken as breakfast every morning could also work wonders for your belly because it is essentially fiber, micronutrients and antioxidants in a cup.

But drinking lots of water is always good for losing fat because it clears out fat forming toxins, boosts metabolism, cuts calories, suppresses appetite and cravings and paradoxically flushes out water weight too.

Also restrict salt to a maximum of ½ a teaspoon a day to help flush out water weight and oil to no more than 1 tsp a day if you must eat it at all ( 1 tsp of oil is a whopping 100 calories). Being careless with oil can damage your belly slimming efforts because of all the calories it can add to your waist.

Eat all your salads with no oil, low sodium dressings which you can easily buy from the store.

Also drink green tea if you want to speed things up even further (especially matcha), but it is not necessary.

Remember to also avoid all liquid calories: soda, cola, fruit juice and alcohol.

And to completely eliminate refined carbohydrates from your diet too.

Foods that cause belly fat should be highly restricted or completely eliminated from your diet.

2 Do cardio 5 times a week:

Aerobic exercise is simple, yet powerful for burning fat…even deep pockets of resistant fat because it floods your tissues with large amounts of fat burning oxygen.

Brisk walking, jogging, running, biking or swimming for 30-40 minutes 5 times a week helps burn fat quickly from all over your body including your belly.

Belly fat is particularly sensitive to exercise…it literally melts every time your heart rate increases. Any activity that raises your heart rate also thins your belly.

To burn belly fat even faster, do a High intensity interval training workout instead. HIIT workouts burn belly fat up 6 times faster than the average cardio workout because they cause a larger and longer metabolism boost and also because they increase your muscle mass (muscle actively burns fat even at rest)..

Do a 20 minute HIIT workout 3 times a week for best results although a daily 10 minute HIIT workout is also effective.

The HIIT workout below from fitness blender will work wonders for your belly.

3 Lastly, do the four move workout below from prevention.com

This is a power driver of a fat burning ab workout.

You need to do it only 3 times a week to see results. They have already been proven to work. All that is left is for you to do them.

Four moves to tone and tighten your abs fast

How to do the workout

Do 3 sets of each move, performing as many reps (1 second up, 1 second down) as possible until you feel a burning sensation in the muscles you’re working or you can no longer maintain proper form.

You then take a rest for 15 seconds between sets. You’ll likely be able to do more reps during earlier sets and exercises—that’s fine. After you can do 50 reps or hold a plank for 2 minutes for most sets, try harder variations, change the order of the exercises, or do the moves after another type of workout.

 

1 The hipless crunch :

Targets your abs by preventing your hips and upper body from helping you lift

Lie on your back with your legs lifted and bent, calves parallel to floor, and feet relaxed. Cross your arms over  your chest with your hands on your shoulders. Contract your abdominal muscles and lift your head, shoulders, and upper back off the floor. Lower without touching head to floor. Exhale as you lift; inhale as you lower. Target 25 reps per set.

2 The reverse no hands crunch:

Targets more belly muscles by anchoring your arms overhead instead of keeping your arms at sides, where they can help

Lie faceup with your arms overhead and hands grasping a heavy piece of furniture or railing. Raise feet your into the air with your legs bent. Contract your abs, press your back into floor, and lift your hips off the floor. Exhale as you lift; inhale as you lower. Target 20 reps per set.

 3 The V crunch

Targets the muscle in your midsection by getting the upper and lower body to move simultaneously

Balance on tailbone with legs bent, feet off floor, and arms bent at sides. Make sure back is straight and chest is lifted. Lean back and extend arms and legs, then pull back to start position. Target 10 reps per set.

4 The side plank

Targets the deepest abs. Do them after crunches to ensure complete fatigue—and firm abs from every angle.

Lie on your right side, your elbow beneath shoulder, feet Stacked and left hand on hip. Contract your abs to lift Your hip and leg off floor. Hold until fatigued, noting your time. Do 3 sets before switching sides. If you do these 3 tips discussed here in this post you will lose up to 3 inches of belly fat in one week. Hold for 20 seconds for each set.

If you follow these 3 tips discussed in this post you will lose up to 3 inches of belly fat in one week.

The graphic below summarizes the tips and gives a daily workout plan for people who prefer to workout daily.

how to lose belly fat in a week