Tired of your belly fat, and you want it gone - now. The abdomen did not increase in a week, so you cannot expect to lose weight in a short time, either.

Bear in mind that some parts of our bodies tend to hold on to fat a little tighter, especially as we get older. If you're struggling to get rid of stubborn belly fat, there are a few things you can do.

Take a week to introduce measures that will help you lose belly fat over time and reduce swelling. You may feel a little lighter after seven days, but real fat loss will take several weeks or months.

What Is Belly Fat?

Belly fat is a metabolically active type of fat found in the abdominal cavity. Internal organs and compounds that make you vulnerable to metabolic disorders, heart disease, and inflammation surrounding press.

Belly fat can be dangerous, but it is also susceptible to traditional weight loss and exercise strategies. One pound of fat equals 3,500 calories, so to lose one pound you need to consume 3,500 calories less than you burn.

In a week, you cannot afford a calorie deficit of more than 3,500 or 7,000 without severe deprivation of nutrients and solid foods. This deficit means you will lose 1 or 2 pounds a week.

Some people can lose over 2 pounds a week with a programme dedicated to health and time constraints of serious food and weight loss effort is exhausting and usually quickly untenable, however. Although you can lose a significant amount of weight in a week, much of it will be water weight - belly fat. The weight is likely to be regained just as quickly.

Exercise To Lose Belly Fat

Belly fat is usually the first weight loss when you start an exercise programme, says Rush University Medical Centre. If you are new to exercise or returning from a long break, you cannot wait to go to the gym for hours to burn fat that first week. This will only increase your risk of injury and burns.

Instead, get at least 150 minutes a week of moderate-intensity aerobic exercise, such as swimming, running or walking. Getting 250 minutes a week will lead to greater weight loss, says the American College of Sports Medicine. However, this means 250 minutes a week for several weeks or months; you are unlikely to see dramatic results after just one week.

The Key Element - Strength Training

Strength training is another key element in losing belly fat. You can not bite your stomach, but you can take part in a program of strength training full body that deals with all the major muscle groups. Do this at least twice a week to build muscle, which helps increase metabolism.

Weight results are gradual, however. A week of strength training will not induce the necessary changes in your body to improve your metabolism, but in the long run, you will see improvements.

Dietary Changes To Reduce Visceral Fat

Belly fat also responds to a low-calorie diet full of healthy, unprocessed foods. Choose lean proteins, fresh produce, and whole grains to meals. When you have only one week to favour, as far as a ban on all sugary drinks - including soda and juices - address the bakery and ice cream.

Also, steer clear of processed grains such as white bread and pizza, and alcohol. Stick to small portions of 2 to 4 ounces of meat or other protein and about a 1/2 cup of cereal. Consuming these foods on a regular basis may help you lose excess belly fat.

Don't succumb to the lure of diets that promise quick results as they seldom succeed and can be too restrictive to follow for more than a few days, let alone a week. If you follow this plan, you will probably lose weight, but it won't be a substantial amount of fat - mostly just water.