by Brenda Barron
The midsection is a troublesome area of the body for a lot of people looking to lose weight. Belly fat tends to accumulate, and once it’s there, it’s hard to get rid of. However, you can slim down your belly fat to some extent, even within a week, just by making a few simple lifestyle changes.
Eat foods that encourage your body to get rid of belly fat. Of course, you should be eating fresh vegetables, fruits and lean sources of protein like fish and drinking plenty of water, but you can do more for your weight-loss efforts by incorporating specific foods into your diet. For instance, soybeans contain lecithin, which makes it hard for your body to absorb fat, and vitamin C from citrus fruits helps your body burn fat more efficiently.
Cut out any food that encourages your body to hold onto fat in the midsection. A few primary offenders include alcohol and caffeine. These substances make your body retain water, which often accumulates most at your gut. To get your belly fat down within a week, cutting out these items will help you lose water weight and some of that bloat. Also consider nixing complex carbs from pasta and bread. These foods are hard to process, often leaving fat behind in your body.
Get your heart rate up for at least 30 minutes a day. If you don’t make a habit of exercising, the inclusion of a workout in your day will help you burn calories right from the start. Not to mention, cardiovascular exercises like jogging, biking or swimming are good for your heart and help stave off diseases like diabetes and heart disease. Those are benefits that extend well beyond shedding a few pounds from your middle.
Perform crunches every morning and night. It might be tough at first, but committing to doing at least 10 crunches when you wake up and before you go to bed can tone your abdominal muscles, so once the belly fat comes off, toned abs will be revealed. Increase the number of repetitions you complete as you build strength in your abdomen.
Tone your lower abdominal muscles with leg lifts. When lying on your back, squeeze your thighs together and lift your legs slightly off the ground. Hold for a moment before returning to the starting position. Leg lifts tighten and firm up your lower abdominal muscles, which is often a trouble spot for people looking to slim down their midsection. Start out doing five repetitions, and increase that number as you gain confidence in the exercise.
(Via Live Strong)