How to Lose Belly Fat in 1 Week

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With an important event coming up, you may want to get rid of your belly fat in one week. While it's impossible to lose a lot of fat in just one week, you can lose water weight, which will reduce bloating and the appearance of fat in your belly. Long-term fat loss requires a commitment, but if you need a short-term solution, be strict in your diet and exercise to reach your goals.

How to Lose Belly Fat in 1 Week
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Step 1

Eliminate salt from your diet. Salt is one of the biggest culprits in water retention. The more salt you eat, the more water you retain, making your belly look fatter than it really is. Stop adding salt to your food and read nutrition labels to look for sodium content. Avoid convenience foods, which are often high in salt.

A bowl of salted mixed nuts.
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Step 2

Drink water throughout the day. Drinking water serves two purposes -- it helps reduce your appetite and helps avoid water retention. Refill your water bottle throughout the day.

A woman drinks a glass of water.
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Step 3

Base your meals and snacks on vegetables. Vegetables are low in calories, but can keep you full longer due to their high fiber content. While fruits also make a good snack, vegetables have fewer calories, so choose veggies over fruits. Eat large salads with low-calorie dressing and pile your plate with veggies at every meal.

A bowl of salad with mandarin oranges.
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Step 4

Limit refined carbohydrates and junk foods. If you want to lose belly fat in one week, you shouldn't eat junk foods. In addition to having unnecessary salt, they also offer empty calories, which don't fill you up. Stick to whole grains, such as brown rice and whole wheat pasta, or avoid grains altogether.

A sugar glazed donuts.
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Step 5

Exercise every day. A week is a short time, so commit to strenuous exercise to reach your goal. An hour of intense cardio will help you burn calories and sweat out some of your water. Just be sure to drink water to replace what comes out in the sweat or your body will be dehydrated. You'll also want to work on your ab muscles, which will help you stand taller and look slimmer. Do exercises that focus on each area of the abs -- upper, lower and obliques.

A couple jogs through a field.
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Tips & Warnings

  • Wear supportive undergarments on your big day. A week really isn't enough time to notice significant changes in your belly fat. However, by combining the suggestions above with underwear designed to shape your figure, you'll see better results.

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