Belly fat is some of the hardest to lose, and it can be particularly frustrating when you only have those last few pounds that won't budge. You cannot spot reduce your belly, or lose this fat through abdominal exercises only. You must engage in a combination of diet, aerobic exercise and targeted stomach exercises if you want to lose belly fat permanently. However, to lose this last bit of flab in a week's time, you must partake in high-intensity training and a strict diet.
Step 1
Banish all junk food and empty-calorie food and beverages for seven days. This includes potato chips, cupcakes, donuts, canned meats, sodas and fruit juices. It may be difficult to give this up cold turkey, but if you want to lose that last bit of fat in a week, you can consume only foods like fish, chicken breasts, fruits, vegetables and soy products.
Step 2
Drink at least eight to 10 glasses of water daily. This hydrates your body, flushes out toxins, keeps you feeling full, reduces stomach bloating and prevents dehydration.
Step 3
Consume six small meals daily. Keep a journal noting everything you eat and drink, including every item's calorie content. Each meal should contain 200 to 300 calories and should be eaten every two to three hours. This helps keep your metabolism elevated, regulates blood sugar and keeps you feeling fuller longer.
Step 4
Perform five sets of 25 reps of basic ab crunches four times a week.
Step 5
Do an isometic exercise called the plank for 10 minutes four times a week. To do the plank, use your forearms and toes to place your body in a pushup position. Hold the plank for 30 to 60 seconds, depending on your fitness level.
Step 6
Do five sets of bicycle crunches for one minute each, four times a week. Lie on your back, place your hands behind your head, lift your fully straightened legs, and alternate them back and forth in a bicycle-riding motion. While doing this, touch your left elbow to your right knee, then your right elbow to your left knee.
Step 7
Do high-intensity cardio interval training for at least 30 minutes for six days in a row. Try sprinting around a track, park or your neighborhood for two minutes then rest by walking for two. Or jump rope for three minutes, then rest for one minute.
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