Complete 7-Day Diet And Exercise Plan To Achieve A Flat Belly

Complete 7-Day Diet And Exercise Plan To Achieve A Flat Belly

You are well on your way to get that flat belly, but what if there is a marriage or an upcoming event next week? So, to trim your inches and that too merely in a weeks’ time can be a challenge. But well, worry not! Just a few tweaks to your lifestyle, a good and well-planned meal program and a proper work-out regime; and there you go staying healthy and cutting that belly fat in a rapid way.

We begin with the customised 7-day diet plan, which you need to follow to keep a check on to wipe off that flab around your waist.

Nutrition plan

Day 1: Fruit blast

Include a heavy intake of fruits on the day 1 of your diet. In fact, keep it a complete fruit day. Swap your bed tea with warm water and lemon and have soaked almonds along. For breakfast, you can have whatever fruit you like, for example, apple, watermelon or kiwi. However, fruits from the melon family like honeydew, crenshaw melon and cantaloupe are the most suggested ones, as they are zero-calorie fruits and keep you active. On feeling hungry in the evening, have more of such assorted fruits only.

Special note- You have to strictly avoid vegetables. You should not even go for boiled or semi-boiled veggies. Drink at least 10 glasses of water. For day 1, do not keep bananas as a fruit option.

Day 2: Veggie delight

Second day of your schedule gives you an opportunity to binge on various vegetables. You can start your day with a plate of fresh green salad. The main vegetables we suggest for the rest of the day are broccoli, beans, cucumber, bottle gourd, lettuce, boiled cabbage and carrots. Try to add vegetables from the gourd family for your lunch and dinner menu. You can have tomato and cucumber salad in the evening in case you feel hungry.

Special note- Have boiled vegetables instead of raw and strictly do not use oil while having them. Also make sure you are having your daily dose of water (8 to 10 glasses).

Day 3: A little surprise

Good news is that you can have potatoes as an option for your day 3 plan to compensate for the carbohydrates your body needs. Have it in the morning with half a spoon of butter so that the carbohydrates get burnt during the course of the day. After the yummy beginning, the rest of the day combines your meal plan of day 1 and day 2, that means both fruits and veggies. Go for a fruit diet during lunch followed by vegetables in the night. Alternate them as per your choice.

Special note- Your lunch and dinner menu should be a right mix of the last two day’s food intake.

Day 4: Tasty and super-energy plan

As compared to earlier days, the fourth day of the plan has a focus on mostly bananas and milk diet. You are supposed to have around 8 bananas and 3 glasses of milk in the whole day. You will feel quite full with this yummy diet plan. The trick is to smartly and equally divide the bananas and milk for a balanced consumption. Start your morning with a banana and a glass of milk followed by a few bananas for brunch. Lunch again will be a banana and a glass of milk. Two to three bananas can be taken in the evening and again a glass of milk and a banana at night.

Special note- Keep a gap of three to four hours between your glasses of milk. To stay energised, keep drinking water. For mid-meal hunger pangs, you can have a few roasted almonds and cashews.

Day 5: Feast day with healthy delights

So, here you go with the common Indian meal that will not only keep you full but satiate you for your food hunger. For your breakfast you can have paneer or low-calorie vegetable soups. Have a cup of rice for lunch. You must eat six to seven tomatoes throughout the day.

Special note- As there is every chance of producing a lot of uric acid in your body, it is ideal for you to increase the water level from 12 glasses to 15 glasses on day five.

Day 6: Another liberty day

You can start your day with no-salt lemon water. Breakfast can be a mix of fruits or veggies- as you wish. Afternoon will be again a cup of rice along with soup or steamed veggies. You can follow a vegetable diet for the rest of the day. It’s very important to stick to this penultimate day of your diet as you will start feeling lighter with having an enhanced digestive system.

Special note- It is also important for you to make sure that you take at least 8 to 12 glasses of water.

Day 7: Heartiest day

For breakfast, you can have one chapati, besan chilla or 1-2 boiled egg whites along with skimmed milk. For lunch, you are allowed to take a small bowl of rice and all the veggies that you would love to eat. A few hours later, you can have some fresh fruit juice of your choice. The last day of your entire diet regime will be your favourite as you can have all the vegetables that you like and fruit juices of your choice too.

Special note- Try to include steamed spinach, nuts and grilled tomatoes in your diet.

Lifestyle changes

A good and low-calorie menu is like half the battle won. There are small and simple changes you need to make to your weekly routine for some big weight loss results. Here we go.

#1. Get sun kissed

Adequate levels of Vitamin D are important for increased energy and stamina. It is said that a diet high in vitamin D boosts your mood and melts stubborn fats.

#3. Skip sodas and soft drinks

Many studies have found out that the sodium content in soft drinks is directly related to weight gain. So, instead of reaching to this big contributor of fats, try fresh fruit juices. The aerated drinks also put you into increased risk of high blood pressure, obesity, diabetes etc.

#4. Do not skip meals

Well, if you are doing so, it is one of your biggest diet mistakes. It sets you up for more fat gain instead of loss because an empty stomach makes you give up on your regime much sooner.

#5. Controlled and peaceful mind

Stop checking your weight every day as it would hardly show any significant difference. Not seeing any weight loss might demotivate you. Body loses fat at a slow pace. Have faith in yourself and be patient about your goal.

#6. No gadgets

Sorry to say, but despite being useful, smartphones reduce your body activity making you dull and motionless. In fact, many people eat while watching TV and hardly realise the amount of food they are consuming.

#7. Good sleep

As per research, an irregular sleep is directly related to an increase in your appetite. A good sleep cycle could actually help you control and lose weight. Sleep deprivation is an important reason behind gaining those extra pounds.

#8. Ample water and fluid

Ample water before your meals cuts down the level of consumption. So, never forget this and keep sipping water at small intervals.

Work-out and fitness

Apart from altering your meals and lifestyle, physical activities are the most obvious things to do to get a smaller waist in just a week.

#1. Walking and running

Yes, you should never forget cardio as it helps shrink your love handles in a quicker way. Fast movement prepares and warms up your body to burn calories.

#2. Skipping rope

Dig out your old rope and start with the most effective fat-busting tool. Ensure about your posture and suck in your tummy a bit before you start jumping. It will tone your abdomen muscles in a fast and effective way.

#3. Leg raises

Lie face up on the floor and raise your right leg out and up until they're perpendicular to the floor. Slowly lower your legs until they almost touch the floor, then lift them back up again. Repeat the process with your left leg. Because you raise your legs off the ground, the exercise targets your lower abs.

#4. Push-ups and squats

Push-ups and squats are the most time-efficient ways to have those washboard abs. These exercises are often misunderstood to only help you with muscle gain. But, the fact is that for every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you are gaining muscles, you are automatically losing calories side by side.

#5. Planks

Lie on the floor, with your face down, upper body supported on your forearms. Raise your entire body off the floor, with the support of your forearms and toes form a straight line. Carry out 3 repetitions, with 15 to 20 seconds hold. It is a serious work-out to flatten your tummy in a rapid way.

So, if you have been struggling to keep your waist in check, try these healthy, natural and fast ways to lose weight. But, don’t forget that results only follow when you put in that discipline, dedication and desire to the cause. Follow these and discover a fitter, better and leaner version of you in just 7 days.