Burning more calories than you consume is the only way to lose weight. Losing belly weight in a week requires sticking to a rigid daily exercise and diet plan. A one-week weight loss program can only provide limited results, but can be a great start to a weight-loss and fitness program. By reducing weight around your belly, you reduce your risk for type 2 diabetes, some types of cancer and heart disease, according to Dr. Michael Jensen, an endocrinologist with the Mayo Clinic.
Preparation
Step 1
Weigh yourself to get a starting weight. Mark your weight in your notebook. Taking your beginning measurements will give you an accurate marker of your progress.
Step 2
Run the tape measure around your midsection at the level of your navel. Breathe normally, making sure not to hold your belly in, and keep the tape measure taut, but not so tight that it presses your skin down. Write your waist measurement in your notebook.
Step 3
Write up a seven-day log, using two pages for each day, one for exercise and one for foods you eat. It is important to keep track of your exercise time and exactly how much you are eating.
Exercise
Step 1
Perform some form of cardiovascular exercise -- run on a treadmill or track, bicycle or climb stairs -- for 60 to 90 minutes every day of the week. Wear comfortable workout clothes and a good pair of running shoes. Write down your exercise time in your notebook when you are finished for the day.
Step 2
Perform 30 minutes of light resistance training, using dumbbells. Do two sets of 15 repetitions with a 1- to 2-minute break for each exercise, every other day. Use a split workout routine, working half your body on each of alternate days: Do dumbbell lunges, dead lifts, sumo squats and calf raises on day one, and shoulder presses, one-arm raises, pushups, triceps kickbacks and biceps curls on day two. Write the exercises, sets, reps and time in your notebook.
Step 3
Perform 3 sets of 20 repetitions of abdominal crunches. Next, work the core for 10 minutes, using the plank exercise: use your forearms and toes to push your body up off the floor, maintaining a stiff torso and legs. Hold the plank position as long as possible, working up to 60 seconds. Work your abs every other day. Log your exercises, sets and times for the abdominal crunches and plank in your notebook.
Nutrition
Step 1
Calculate your daily calorie requirement. The American Cancer Society, or ACS, calorie calculator uses your weight and activity level to calculate the number of calories you need to maintain your current weight (see Resources).
Step 2
Eat six small meals each day, getting plenty of fruits, vegetables and whole grains in your diet. Log everything you eat, including the calorie content. Total all the calories at the end of the day. To lose weight, eat 500 calories a day less than you need to maintain your current weight.
Step 3
Drink plenty of water. All body systems depend on water, according to the Mayo Clinic. Water flushes toxins out of your vital organs and carries nutrients to the cells in your body. Dehydration can drain your energy and make you tired.
Things You'll Need
- Exercise shoes
- Workout clothes
- Notebook and pen
- Tape measure
- Scale
- Cardio machine or gym membership (optional)
- Dumbbell set
References
- Mayo Clinic: Men's Health -- Belly Fat In Men -- Why Weight Loss Matters
- Mayo Clinic: Women's Health Belly Fat in Women -- How to Keep It Off
- United States Department of Agriculture: New Dietary Guidelines Will Help Americans Make Better Food Choices, Live Healthier Lives
- Mayo Clinic: Water
- Kids Health: Why Drinking Water Is the Way to Go
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