Losing belly fat is a common goal for many people, especially as summer approaches. While achieving significant fat loss in just one week can be challenging and not sustainable in the long term, it’s possible to kickstart the process and make noticeable progress. This article outlines an intensive, one-week plan aimed at reducing belly fat quickly through a combination of diet, exercise, and lifestyle changes.
Belly fat, particularly the stubborn lower belly fat, can be a persistent issue for many. It not only affects appearance but is also linked to several health problems, including heart disease and type 2 diabetes. The plan we’ll discuss here involves a strict diet, targeted exercises, and other strategies designed to maximize fat loss over seven days. While this approach is extreme and not meant for long-term use, it can provide a significant boost to your fat loss journey.
But it wasn’t us at BOXROX who came up with this realistic guide to lose belly fat. No, that would have been the work of Jeremy Ethier and a video he recently shared.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 6.5 million subscribers and he delivers clear information with sound background research.
Table of Contents
How to Lose Belly Fat in 1 Week: A Realistic Guide
The Plan
Day 1: Preparation and Measurement
To accurately measure your progress, start with a body fat assessment using tools like a DEXA scan or an ultrasound to gauge belly fat thickness. This baseline will help you track your progress accurately.
Nutrition
For this week, you’ll be following a Protein-Sparing Modified Fast (PSMF), which is designed to maximize fat loss while preserving muscle mass.
- Calories: Aim for 1,200 calories per day, creating a significant calorie deficit.
- Protein: Consume at least 1.5 grams of protein per pound of body weight. For someone weighing 170 pounds, that’s approximately 255 grams of protein daily.
- Meals:
- Breakfast: Egg white omelet with celery.
- Post-Workout: Protein shake.
- Lunch: Two chicken breasts with light vegetables.
- Dinner: More chicken breasts with vegetables.
- Dessert: Chicken breast.
Exercise
Maintain muscle mass and burn fat through short, intense workouts.
- Weight Training: 20-30 minutes of basic weight training focusing on compound movements like squats, deadlifts, and bench presses. Perform one hard set per exercise to maintain muscle mass.
- Cardio: Avoid high-intensity cardio. Instead, aim for light activities like walking to increase your daily step count.
Supplementation
- Multivitamin: To cover nutritional gaps.
- Omega-3s: For overall health and inflammation reduction.
- Caffeine: Helps with energy levels and appetite suppression.
- Protein Shakes: To help meet your high protein intake requirements.
Days 2-3: Adjusting to the Diet
During the first few days, your body will adjust to the significant calorie deficit and high protein intake. You might feel more hungry and low on energy, but this is normal as your body adapts.
- Stay Hydrated: Drink plenty of water and consider electrolytes to prevent dehydration and muscle cramps.
- Meal Timing: Spread your meals throughout the day to manage hunger and energy levels.
Days 4-5: Midweek Challenges
By midweek, you may experience increased cravings and lower energy levels due to the calorie restriction. This is the most challenging part of the plan, but sticking to it is crucial.
- Distractions: Keep busy with low-stress activities to take your mind off food.
- Sleep: Ensure you get 7-8 hours of sleep to support recovery and fat loss.
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Days 6-7: Pushing Through
As you near the end of the week, the finish line is in sight. Focus on maintaining your diet and exercise regimen.
- Consistency: Stick to your meal plan and avoid any temptations.
- Light Exercise: Continue with light walking and stretching to keep your body moving without adding extra stress.
Results and Reflections
After seven days, it’s time to measure your progress. Return for another body fat assessment to see how much belly fat you’ve lost. While one week is too short for drastic changes, you should notice some reduction, especially in the stubborn lower belly fat.
Although Ethier explains not to do what he did in the video, his results were remarkable. His body fat dropped from 15.6% to 14.7%, almost a full per cent in just 7 days. “Usually it would take me at least three or four weeks of dieting to achieve that,” Ethier explains.
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Summary
This one-week plan is designed to jumpstart your fat loss journey by creating a significant calorie deficit and focusing on high protein intake to preserve muscle mass. While it is extreme and not sustainable for the long term, it can provide a boost in losing belly fat quickly. Remember, the key to long-term success lies in a balanced, sustainable approach to diet and exercise. For a more realistic and sustainable plan, consider personalized programs that fit your lifestyle and preferences.
| Key Takeaways |
|---|
| Protein Intake: Ensure high protein intake to preserve muscle mass. |
| Calorie Deficit: Maintain a significant calorie deficit for rapid fat loss. |
| Short, Intense Workouts: Focus on maintaining muscle mass with minimal workout volume. |
| Hydration and Supplements: Stay hydrated and use supplements to fill nutritional gaps. |
| Consistency: Stick to the plan despite challenges, and avoid extreme diets long-term. |
image sources
- Meal plan: Yaroslav Shuraev on Pexels
