At the onset, let us be clear about that we did not gain all that fat in three weeks, hence loosing it that quick is not going to be easy. Doing nothing about it and sitting idle accepting our weight gain specially around your abdomen is one of the most dangerous gifts you can give to yourself. Visceral fat (belly fat) remains the single culprit for a lot of deadly diseases including heart and diabetes.
Intra-abdominal obesity or visceral fat also acts like an endocrine organ, secreting inflammatory chemicals that increase your risk of developing many chronic diseases. Belly fat responds well to a low-calorie diet and exercise, but you can’t lose more than about 2.5 Kgs. in three weeks. Losing weight too fast can also create more challenges than good it might do. Use the three weeks to jump-start a process of weight loss so you can slim down safely and for good.
In the natural way of losing fat technique-You can’t target certain areas for weight loss. Visceral stomach fat, though, is somewhat unique. Because it’s metabolically active, it breaks down faster than subcutaneous fat that lies just under the skin on the torso, hips, arms, and thighs. Visceral fat will be some of the first fat you lose when you start a weight-loss plan.
Reducing calorie intake and brisk physical movements more spur weight loss. While on a weight loss program, sugar and anything with sugar is a big NO. When you consume 3,500 calories fewer than you burn, you lose around 500 gms. A 500- to 1,000-calorie deficit per day thus creates a manageable 500 gms to 1 Kg., per week weight loss. You might want to lose weight faster, and could in the first few weeks of making big changes, but maintaining a high rate of weight loss for any length of time can lead to health concerns such as gallstones and nutritional deficiencies. Even when you do lose a notable amount of weight in the first week or two of beginning a diet, a lot of it is water weight — not stomach fat.
A minimum intake of around 1,200 calories per day is a prerequisite else there is the danger that you could stall your metabolism and lose valuable muscle mass. Before you reduce calories by limiting the healthy food you eat, limit or completely curb your intake of sugary sweets, caloric beverages, and refined grains. Plan your meals so they consist of lean proteins (chicken, fish, ground mutton, beans & lentils, non-fat dairy products, tofu, nuts, and seeds etc.), whole grains and fresh, fibrous vegetables. Snack on fresh fruit, low-fat cheese or low-fat curd, a handful of nuts or cut-up vegetables. Watch your portion sizes and have just 80 to 100 gms. of protein, a cup or two of vegetables and about 1/2 to 1 cup of whole grains at meals.
Say bye bye to all kinds of white bread, white pasta, and soda for 3 weeks. Reduce by 1/2 the full-fat dairy and fatty cuts of meat, which you might be consuming regularly, too- they have a lot of saturated fats.
Avoid all kinds of fried foods and foods with trans fats, such as margarine, deep fried foods, snack crackers and store-bought baked goods.
Three weeks of exercise isn’t enough to prompt significant fat loss, but it is long enough for you to get into an exercise routine. A physically-active lifestyle combats stomach fat. You may need to participate in at least an hour of moderate-intensity exercise daily to create the deficit required to lose belly fat. Add calorie-burning activity throughout the day by fidgeting, pacing and doing active chores.
Crunches and other core building abdominal-specific exercises strengthen and build endurance in the abdominal muscles, but they do nothing to make the fat itself go away. A comprehensive strength-training program helps you build a greater amount of lean muscle mass, which increases your metabolism at rest to help you burn more fat. Hit the weights at least twice per week, but know that building muscle takes more than three weeks of consistent work to see real results.
Create a bedroom that promotes a quality seven to nine hours of sleep per night; good sleep promotes a healthier body weight. A study published in 2014 in the journal Obesity found that switching participants from a sleep schedule of fewer than six hours per night to one that involved seven to eight hours led to decreases in visceral fat. The participants changed their sleep habits over six years — not three weeks. Getting too little sleep can cause you to crave more fatty and sugary foods and makes it hard to stick to a weight-loss plan.
Lack of sleep can enhance stress, which also plays a role in the development of belly fat. When payments, work deadlines, children, personal physical and emotional health and family pressure builds up, your body produces more of the hormone known as cortisol. Cortisol drives the storage of excess calories to the abdomen. Although stress is sometimes inevitable, find non-food ways to deal with it. Researchers have found Yoga and Meditation to be perfect techniques to bust fatigue and stress of all kinds. Proper delegation of work and spending time off work with friends, family, and social environment can help you shed your pounds faster than you think… don’t believe me… try it.
About the Author
Dr. Amitabh Singh is the founder of AadyantaLife and Bio-Energetic & Crystal Healer and Wellness Coach. He provides Alternative and Complementary Healing therapies to difficult ailments including Cancer. He specializes in Mindfulness Meditation Coaching for Corporate and Business Leaders. His thought-provoking Enlightening Lectures are for those who are interested in Alternative ways to improve their Lifestyle and Well Being.