With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
Belly fat might be the most stubborn and concerning type of fat for many people. Not only for aesthetic reasons but also because of its association with various health risks.
This type of fat signals a higher risk of heart disease, type 2 diabetes, and other chronic conditions (1). It’s also linked to inflammation that can affect our overall well-being (21).
One week is not nearly enough time to eliminate visceral fat; the process is gradual and requires consistent effort. It takes time to significantly reduce belly circumference through diet and exercise.
But that doesn’t mean you can’t make impactful changes within a short period. Small dietary adjustments can initiate the process, leading to more noticeable improvements over time.
Here’s what to eat to make a start on reducing belly fat in just a week.
One week is a relatively short period to expect significant changes in your belly fat. According to experts, it takes an energy deficit of 3,500 calories to lose one pound of fat (8). If you’re aiming for a one-pound loss in a week, you’ll need to create a calorie deficit of at least 500 calories daily.
Although possible, through drastic measures like extremely low-calorie crash diets, it’s unsustainable and can do more harm than good (25)
First, there is no such thing as spot reduction when it comes to losing belly fat or any other type of fat. Doing endless ab exercises won’t get you a toned midsection if your diet is not in check.
Second, the fat-burning process isn’t as straightforward as many people assume. It involves a complex interplay of hormones, lifestyle factors, and genetics. And while there are no shortcuts or magic pills for losing belly fat, making the right food choices can help kickstart the process.
There’s one exception to the rule; when you’re dealing with bloat. This is when you generally have a flat stomach, but temporarily it looks puffy or bloated. Bloating can be caused by fluid retention, gas buildup, constipation, or food intolerances. In this case, cutting out certain foods and increasing water intake can help reduce belly bulge within a week (4).
We discuss timelines in more detail in a previous blog: How Long Does It Take To Get a Flat Stomach.
Foods that are filling (meaning they keep hunger at bay) and low in calories can be helpful when trying to lose belly fat (23). This is because they help create a calorie deficit while still providing essential nutrients for the body. Here are some examples of foods that can assist in reducing belly fat:
Soluble fiber, aka prebiotic fiber, helps with weight management by promoting a feeling of fullness and regulating appetite (34).
It’s also beneficial for gut health, which can indirectly affect belly fat levels. The bacteria in our digestive tract plays a significant role in weight regulation and inflammation modulation (19). A healthy gut flora is associated with a lower risk of obesity and metabolic disorders (32).
Not to be confused with insoluble fiber, which adds bulk to stool and aids in bowel movement. Most high fiber foods contain some amount of both soluble and insoluble fiber. Fiber is found in the following foods:
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Protein has a high thermic effect, which means it takes more energy to digest it than other macronutrients. This leads to a higher calorie burn and can help create a calorie deficit when consumed in adequate amounts (12).
Protein is also satiating, making it ideal for weight management. Studies show that people who increase their protein intake tend to eat fewer calories and lose more fat than those who don’t (7)
The link between protein and hormone regulation is also worth mentioning. Protein intake can help stimulate the production of satiety hormones (like GLP-1) and reduce levels of hunger hormones (such as ghrelin) (13).
Sources of protein to include in your diet for a flat stomach are:
Inflammation is a natural response that helps the body fight off infections and injuries. However, when it becomes chronic (long-term), it can contribute to various health issues, including obesity and belly fat accumulation (5).
An anti-inflammatory diet is rich in antioxidants, healthy fats, and phytonutrients that help reduce inflammation in the body (11). Some examples of anti-inflammatory foods are:
Not all fats are created equal. Some fats, like trans fat and excessive saturated fat, can contribute to weight gain and increase inflammation levels in the body (10).
On the other hand, healthy unsaturated fats can help reduce belly fat and improve overall health (24).
Healthy fats can also increase satiety and prevent overeating (17), making them beneficial for weight management. Examples of foods with healthy fats include:
Read more: 24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets
To reduce belly fat in one week, you’d need to create a calorie deficit, while still providing essential nutrients for the body. Here’s an example of a 7-day diet plan that incorporates the foods mentioned above:
Note, this meal plan does not specify calorie amounts and is simply an example of incorporating the recommended foods for reducing belly fat into a balanced diet.
To lose belly fat, you must eat in a calorie deficit, which means consuming fewer calories than your body burns daily (22.). Find out your recommended daily calorie intake based on your gender, age, height, weight, and physical activity level to customize this meal plan accordingly.
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Some foods contain unique compounds that may have a slight thermogenic effect, meaning they can slightly increase the body’s calorie expenditure. However, these effects are often minimal and not enough to cause significant weight loss on their own. If you’re looking for what foods burn belly fat the fastest, here are some examples:
Green tea is renowned for its metabolism-boosting effects, largely due to a compound known as EGCG (epigallocatechin gallate), which can help increase the rate at which your body burns fat (29). Many turn to it when needing a flat tummy drink to reduce belly fat in 4 days, but a more comprehensive diet approach may be more effective.
Cayenne pepper contains capsaicin, a compound that can boost your metabolism by increasing the amount of heat your body produces, leading to more calories burned throughout the day (9). It may be what to eat to lose belly fat in 1 week without exercise, but again weight loss isn’t that straight forward.
Grapefruit has been studied for its potential to reduce insulin levels and influence fat metabolism (14) (31), making it a popular choice for those looking to reduce belly fat. However, it’s important to consult with a healthcare provider before adding grapefruit to your diet, especially if you are on medication.
Cinnamon is another spice known for its metabolic benefits. It can help lower blood sugar levels and improve glucose metabolism, which may indirectly help in weight loss by controlling cravings and reducing hunger (6).
Coffee is a well-known metabolism booster, primarily because of its caffeine content. Caffeine can increase the rate at which you burn calories at rest, known as the resting metabolic rate (RMR) (30). It’s among 32 foods that burn belly fat fast and a common ingredient in many flat tummy teas.
Apple cider vinegar has been suggested to help with weight loss by reducing appetite and lowering blood sugar levels (3). Its active component, acetic acid, has been shown to have a modest effect on weight loss when consumed as part of a balanced diet (2).
These foods and drinks may contribute to a slight increase in calorie burn, reduce appetite, or improve metabolic efficiency. However, it’s crucial to remember that these effects are minimal and should be part of a holistic approach to weight loss that includes a healthy diet and regular exercise.
There are some dietary changes you can make to help achieve a flat stomach without exercise, including:
Refined carbohydrates (white bread, pasta, pastries) are high in calories and have a high glycemic index, meaning they can cause spikes in blood sugar levels (27). This can lead to increased hunger and overeating, often resulting in weight gain and belly fat accumulation.
Replacing refined carbs with whole grains and fiber-rich foods can help control appetite and reduce calorie intake.
Fiber is a type of carbohydrate that the body can’t break down, meaning it passes through the digestive system without being digested. This promotes feelings of fullness and helps control appetite (34).
Aim to include fiber-rich foods in each meal, such as fruits, vegetables, whole grains, and legumes.
You may also refer to our earlier discussion on foods that can promote satiety and help reduce belly fat: protein, anti-inflammatory foods, and healthy fats.
Processed foods are often high in added sugars, unhealthy fats, and calories. Consuming too many processed foods can contribute to weight gain (33) and make it challenging to achieve a flat stomach. Instead, opt for whole, unprocessed foods as much as you can.
One way to tell if a food is processed is by checking the ingredient list. If it contains a long list of unfamiliar ingredients, it’s likely highly processed and not the best choice for your health.
Excess sodium in the diet can cause water retention, leading to bloating and puffiness in the abdominal area (15). Limiting processed foods and choosing low-sodium options can help reduce water weight and make your stomach appear flatter.
Sugar-sweetened beverages (soda, energy drinks, sweetened tea and coffee) are high in calories and can contribute to weight gain. They also contain large amounts of added sugars, which can lead to an increase in belly fat (28). Choosing water or unsweetened beverages instead can significantly reduce calorie intake and promote weight loss.
Read more: The Best Way to Lose Postpartum Belly Fat and Get Your Pre-Baby Bod Back
While a healthy diet is crucial for losing belly fat, exercise can also play a significant role in achieving a flat stomach. We recommend a High-Intensity Interval Training (HIIT) workout as it can help burn calories and improve overall fitness levels (C.). Here’s an example of a 7-day HIIT workout plan to slim your stomach:
Day 1: Warm-up for 5 minutes by jogging or cycling at a moderate pace, then do the following exercises in quick succession:
Repeat for a total of 20 minutes, then cool down with a slow jog or walk for 5 minutes.
Day 2: Rest day – focus on stretching and mobility exercises to prevent injury and improve flexibility.
Day 3: Warm-up for 5 minutes, then perform the following exercises for 20 minutes:
Continue alternating between these two exercises, then cool down with a slow jog or walk for 5 minutes.
Day 4: Rest day – focus on foam rolling and core strengthening exercises.
Day 5: Warm-up for 5 minutes, then complete the following exercises for 20 minutes:
Alternate between these two exercises, then cool down with a slow jog or walk for 5 minutes.
Day 6: Rest day – focus on active recovery, such as a light hike or yoga class.
Day 7: Warm-up for 5 minutes, then perform the following exercises for 20 minutes:
Alternate between these two exercises, then cool down with a slow jog or walk for 5 minutes.
Check out our previous blog: Exercises to Flatten Stomach for more workout ideas to help tone and slim your stomach.
One week is not enough time to lose a significant amount of weight and achieve a flat stomach. Sustainable weight loss takes time, and crash diets or extreme workouts can be harmful to your health (20).
A woman can lose fat fast by combining a healthy diet with regular exercise, including both cardio and strength training. Creating a calorie deficit, where you consume fewer calories than your body burns, is essential for fat loss (22).
While you may see temporary weight loss from not eating for a week, it is not a sustainable or healthy approach. You run the risk of developing nutrient deficiencies and disordered eating habits (16) (18).
Over time, not consuming enough calories can slow down your metabolism and lead to muscle loss, making it more challenging to maintain weight loss in the long run (26).
In our blog: Toned Stomach vs Flat Stomach ,we discuss the difference between a toned stomach and a flat stomach, and how to achieve both through a balanced approach of proper nutrition, regular exercise, and self-care.
While it’s not possible to achieve a flat stomach in just one week, incorporating foods that promote weight loss can help kickstart the process. Eating foods with soluble fiber, protein, anti-inflammatory properties, and healthy fats can assist in creating a calorie deficit and promoting satiety, leading to gradual belly fat reduction over time. Remember to also stay hydrated, get enough rest, and exercise regularly for optimal results.
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