Easy Diet Plan To Reduce Belly Fat

If you are looking for an effective belly fat diet plan, we have one for you. Belly fat may lead to many health problems like diabetes, hypertension, and heart disease (1), (2), (3). Therefore, it is important to maintain a healthy diet plan and exercise (4). Unfortunately, diet plans and meal prep tend to be restrictive and difficult to follow (5), (6). Changing this notion requires finding the best diet for you.

You need to give yourself a break from starving and depriving yourself. Choose an easy-to-follow, nutritional, and low-calorie diet plan instead. You will be more likely to stick with the diet and prevent slow metabolism.

In a study conducted with 8,704 US adults, 17.1% of them were on a special diet plan. The study showed that more women were on a special diet than men. The most common special diet plan was a weight loss or low-calorie diet (9.3%).

Scroll down to check the 7-day diet plan to lose belly fat that includes cheat meals and treats from time to time. You should see definite results after following this plan for 10 weeks.

Note: You have to be patient and persistent to see visible results.

7-Day Diet To Reduce Belly Fat

The 7-day diet to lose belly fat is low in calories, nutritious, and balanced. You will enjoy a cheat meal on one of the days and work out 5 days a week.  This way, you can burn a total of 3500 calories in a week. Consult a registered dietitian and follow this plan for 10 weeks to reduce the flab around your belly. Check out the Monday-to-Sunday plan below:

7-Day Diet To Reduce Belly Fat

Day 1 (Monday)

• Early Morning (7:00 a.m.) – Warm water + juice of half a lime + 1 teaspoon organic honey
• Breakfast (8:00 a.m.) – 1 cup green tea/ black coffee + 2 boiled egg whites (or baked beans) + 4 almonds
• Snack (10:30 a.m.) – 1 cup watermelon
• Lunch (1:00 p.m.) – 1 cup lettuce and tuna (or tofu) salad with a light dressing (olive oil, lime juice, mustard, and seasoning) + ½ cup yogurt
• Snack (4:00 p.m.) – 1 cup green tea/black coffee + 1 multigrain biscuit
• Dinner (7:00 p.m.) – 1 cup lentil soup with vegetables

Workout Routine – Day 1 (30 minutes)

• Warm-up – 10 minutes
• Crunches – 3 sets of 8 reps
• Leg straight up crunches – 3 sets of 8 reps
• Bicycle crunches – 3 sets of 12 reps
• Leg raises – 3 sets of 8 reps
• Flutter kicks – 3 sets of 8 reps
• Elbow plank – 2 sets of 30 seconds hold
• Cool down stretches – 10 minutes

Rest –

10 seconds rest after every set of each exercise.

Day 2 (Tuesday)

• Early Morning (7:00 a.m.) – Warm water + juice of half a lime + 1 teaspoon organic honey
• Breakfast (8:00 a.m.) – Oatmeal with fruits and nuts
• Snack (10:30 a.m.) – 1 cup green tea/black coffee + 1 digestive biscuit
• Lunch (1:00 p.m.) – ½ cup mushroom quinoa + ½ cup yogurt
• Snack (4:00 p.m.) – 1 cup green tea/black coffee  +  ½ cup unsalted popcorn
• Dinner (7:00 p.m.) – 1 cup chicken clear soup with veggies (you may also substitute chicken with kidney beans or any other legume)

Workout Routine – Day 2 (40 minutes)

• Warm-up – 10 minutes
• Kapalbhati
• Downward dog pose
• Cat and cow pose
• Seated forward bend
• Surya Namaskar
• Savasana – 5 minutes

Day 3 (Wednesday)

• Early  Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water
• Breakfast (8:00 a.m.) –  Banana and milk (may use almond or soy milk) smoothie with 1 tablespoon peanut butter
• Snack (11:00 a.m.) – 1 cup green tea/black coffee
• Lunch (1:00 p.m.) – 1 cup mushroom and vegetable millets + ½ cup yogurt or 1 cup buttermilk
• Snack (4:00 p.m.) – 1 cup green tea/black coffee + 2 saltine crackers
• Dinner (7:00 p.m.) – 3 oz grilled fish/chicken or ½ cup grilled tofu + 5 types veggies

Workout Routine – Day 3 (50 minutes)

• Warm-up – 10 minutes
• Squats – 3 sets of 8 reps
• Squat jumps – 3 sets of 8 reps
• Sit-ups – 3 sets of 8 reps
• Leg up crunches – 3 sets of 12 reps
• Lying side jackknife – 3 sets of 8 reps
• Leg raises – 3 sets of 12 reps
• Russian twist – 3 sets of 15 reps
• Calf raises
• Mountain climbers – 3 sets of 15 reps
• Spider climbers – 3 sets of 15 reps
• Cool down stretches – 8 minutes

Day 4 (Thursday)

• Early  Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup of water
• Breakfast (8:00 p.m.) –  Oatmeal with ½ an apple, 2 dates, and 4 almonds
• Snack (11:00 p.m.) – 1 cup green tea/black coffee + 5 in-shell pistachios
• Lunch (1:00 p.m.) – Boiled chicken salad or lettuce, tomato, feta salad + 1 cup buttermilk
• Snack (4:00 p.m.) – 1 cup green tea/black coffee + 1 digestive biscuit
• Dinner (7:00 p.m.) – Grilled chicken breast/mushrooms with garlic oil and herbs + cauliflower rice tossed with carrot, peas, and zucchini in olive oil

Workout Routine – Day 4 (60 minutes)

• Warm-up – 10 minutes
• Play a sport/swimming/brisk walking/zumba/weight lifting
• Cool down – 10 minutes

Day 5 (Friday)

• Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water
• Breakfast (8:00 a.m.) – 3 egg white and spinach omelette (or tofu scramble with spinach) + 1 cup green tea/black coffee
• Snack (11:00 a.m.) – 1 cup carrot juice with a dash of lime juice and a pinch of Himalayan pink salt
• Lunch (1:00 p.m.) – Cucumber, carrot, tomato, pomegranate, and sprout salad
• Snack (4:00 p.m.) –  1 cup peri-peri popcorn + 1 cup green tea/black coffee
• Dinner (7:00 p.m.) – Grilled veggies and stuffed chicken with herbs (substitute – tofu) + 1 square dark chocolate

Workout Routine – Day 5

Surprise! Today is “no workout” day. As important as it is to workout to shed the fat, it is also important to take rest. If you don’t help your body recover from the wear and tear, you will fall sick, and your body will cease to function properly. Enjoy your day and be ready for Day 6.

Day 6 (Saturday)

• Early Morning (7:00 a.m.) – 1 cup water + juice of half a lime
• Breakfast (8:00 a.m.) – 2 medium-sized oatmeal pancakes
• Snack (11:00 a.m.) – 1 cup green tea
• Lunch (1:00 p.m.) – Cheat meal (consume anything you want, just add 500 calories more to your current calorie intake)
• Snack (4:00 p.m.) – 1 cup Greek yogurt
• Dinner (7:00 p.m.) – Clear chicken or mushroom soup + 1 cup milk before bed

Workout Routine – Day 6 (60 minutes)

• Warm-up – 10 minutes
• Burpees – 3 sets of 8 reps
• Resistance band russian twists – 3 sets of 12 reps
• Lying ankle taps – 3 sets of 20 reps
• Medicine ball slams – 3 sets of 12 reps
• Standing alternate cross kicks – 3 sets of 8 reps
• Wall push-up/Knee push-up/Regular push-up – 3 sets of 8 reps
• Leg raises – 3 sets of 12 reps
• TRX chest pull-ups – 3 sets of 30 reps
• Battle rope – 3 sets of 20 reps
• Side plank – 2 sets of 20 seconds hold
• Elbow plank – 2 sets of 30 seconds hold
• Cool down stretches – 10 minutes

Day 7 (Sunday)

• Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water
• Breakfast (8:00 a.m.) – 1 fried egg and 2 bacon strips (tofu, mushroom, and spinach scramble) + ¼ cup baked beans + 1 cup green tea
• Snack (11:00 a.m.) – 1 orange
• Lunch (1:00 p.m.) – Asian-style tofu and vegetables stir fry + ½ cup brown rice
• Snack (4:00 p.m.) – 1 cup watermelon with a little black salt and lime juice
• Dinner (7:00 p.m.) – Baked salmon (or spicy roasted cauliflower) with asparagus and 4 other types of veggies

Quick Tip

Perform yoga poses such as tadasana (mountain pose), surya namaskar (sun salutation), and padahastasana (standing forward bend) to target your abdominal muscles.

Workout Routine – Day 7 (60 minutes)

• Warm-up
• Play an outdoor sport/swim/run/dance
• Cool down stretches

Trivia

A study conducted on postmenopausalⁱ  A term to indicate conditions occurring after menopause, which marks the end of menstrual cycles in women usually over 50. women revealed that those on diet and exercise significantly reduced their subcutaneous fatⁱ  The fat present under the skin that surrounds the organs and lies deep within the abdominal cavity. more than those only on diet. However, both groups manage to lose significant intra-abdominal fatⁱ  The fat within the abdominal cavity that surrounds essential organs, such as the stomach, intestines, and liver. too (8).

Which Foods To Eat And Avoid?

Choosing the right foods can help you devise a healthy plan. But is there anything else you should be aware of? Here are a few tips that you must know before you go shopping for a diet plan.

Grocery Shopping Tips For Your Belly Fat Diet

• Always read ingredient labels to check for hidden sugars, unhealthy fats, and high sodium levels. Look for products with fewer ingredients that you can easily recognize.
• Choose whole foods as much as possible. Focus on fresh fruits, vegetables, whole grains, and lean proteins that are nutrient-dense and keep you full for long.
• Avoid processed items, as they often contain unhealthy additives and preservatives. Stick to the area where fresh foods are usually located.
• Choose healthy fats, like avocados, nuts, and olive oil, instead of processed oils and trans fats. These can support your weight loss efforts.
• Plan your meals before shopping to create a list. This helps you stay focused and avoid impulse buys that may not align with your diet.
• Buy in bulk for whole grains, beans, and nuts. This can save you money and encourage you to have healthy snacks on hand.
• Do not shop when you are hungry, as this can lead to poor food choices. Eat a small, healthy snack before heading to the store.

These tips may help you follow the diet plan effectively. In the following section, we will see how long you must follow this diet plan.

How Long Should I Be On The Flat Belly Diet?

You must continue being on this diet (feel free to tweak the plan with other low-calorie, nutritious breakfasts, lunches, dinners, and snacks) for at least six weeks To achieve visible results.

The outcome will depend on your current weight, medical history, genetics, age, and current medications. Yelena Wheeler, MPH and a Registered Dietitian and Clinical Nutrition Manager at Glendale Adventist Medical Center Inc., says, “Losing fat is dependent on various factors, such as gender, activity level, age, underlying medical conditions and dietary practices.” But don’t let these factors bog you down. Set small goals every week, and you will get results before you know it!

Once you have reached your goal, the next step is to focus on maintenance. This can be challenging for many people, as it requires consistent effort and lifestyle adjustments. Keep reading to learn more.

How To Maintain Your Weight Loss?

• Gradually reintroduce your favorite foods back into your diet in moderation. Enjoying treats in moderation can help you stick to healthy eating without feeling deprived.
• Stay active by exercising regularly to maintain your weight and specifically target belly fat. Aim for a mix of cardio and strength training to boost metabolism.
• Monitor your weight by weighing yourself regularly to stay aware of any changes. This helps you catch any weight gain early so you can take action before it becomes a bigger issue.
• Focus on portion control, as even healthy foods can lead to weight gain if consumed in large amounts. Be mindful of how much you are eating, especially when enjoying higher-calorie favorites.
• Stay hydrated, as drinking enough water can help manage hunger and support your metabolism, making it easier to keep off the weight.
• Get enough sleep, as lack of rest can affect hormones related to hunger and appetite, making it harder to maintain your weight.

You can also try these simple ways to lose weight. To up your belly fat loss game, here are some other lifestyle tips.

Tips To Reduce Belly Fat

1. Remember that hydration is key. Wheeler says, “Drinking water will assist it to work in its most optimal form which in turn will assist with belly fat loss.”
2. Eat every 2-3 hours.
3. Limit your salt and sugar intake.
4. Keep healthy snacks in your bag.
5. Consume low-carb meals (veggies, fruits, and whole grains), with fiber, healthy fats, and lean protein.
6. Consume healthy fats like fish oil, olive oil, nuts, and seeds every day.
7. Get at least 7-8 hours of sleep and de-stress by meditating or having your “me time”.
8. Get rid of all the unhealthy foods from your pantry.
9. Make your own food to avoid consuming extra hidden calories in the form of packaged sauces, cornflower, and refined flour.
10. Exercise at least 4-5 hours per week.

Wheeler adds, “Exercise, especially one that focuses on core strengthening will provide the most aesthetic tone results.”

A blogger shared how she lost some belly fat in 7 days through lifestyle changes. She writes, “You need to reduce your calorie intake by eating less food. Second, you need to exercise regularly. Third, you need to make sure that you are sleeping well every night (i).” She adds that you should also stay hydrated throughout the day and avoid stress and negative thoughts.

According to government standards, 66% of British citizens were considered to be physically active in the 12 months leading up to November 2018. The percentage of inactive people was 22%. Males (68%) were more inclined than women (64%) to be active. Data on adult activity levels are sourced from Public Health England’s physical activity profiles, which were created by analyzing Sport England’s adult Active Lives Survey data (ALS).

Adult Physical Activity, England, 2019

Exercises To Reduce Belly Fat

Reducing belly fat involves a combination of cardio, HIIT, and strength training exercises paired with a healthy, balanced diet. Cardio exercises like jogging, swimming, or cycling help burn calories and improve overall fitness. High-Intensity Interval Training (HIIT) is particularly effective, involving small periods of intense exercises followed by a short resting break. Combine this with abdominal exercises for reducing belly fat like crunches, leg raises, and planks to target your core muscles and tone the abdomen.

Additionally, doing full-body strength training exercises such as squats, lunges, and push-ups helps increase muscle mass and boost metabolism. Integrate flexibility exercises like yoga or Pilates to improve your posture and body composition. Pair this workout regimen with a healthy, calorie-controlled diet rich in whole foods, vegetables, lean proteins, and whole grains. Stay consistent, and consult a fitness professional or a nutritionist for personalized guidance.

Infographic: Best Foods To Eat To Reduce Belly Fat

Belly fat is very difficult to reduce and can also cause many health issues, so healthy eating and vigorous workout routine are required to reduce it. There are certain foods that you need to include in your diet to get rid of belly fat effectively. Check out the infographic below to know more!

Illustration: StyleCraze Design Team

Frequently Asked Questions

How can I lose my tummy fast?

Belly fat or tummy pooch is difficult to get rid of. You must give yourself at least a month and a half to start seeing visible results. You also need to follow a balanced and flexible diet plan and workout 5 -6 days a week. Here are some tips for shedding tummy fat.

Does the flat belly diet work?

Yes, the belly fat reducing diet works. It is low in calories, nutritious, and satiating. The diet allows you to consume a cheat meal once a week. It is designed to keep you interested in the diet so that you adhere to it and lose the belly fat gradually.

What can I drink to have a flat tummy?

Drink plain water, coconut water, buttermilk, warm water and juice of half a lime, fenugreek seed soaked water, and freshly pressed fruit and vegetable juice to get a flat tummy.

What are the 5 foods that can help burn belly fat?

The top 5 foods that can help burn belly fat are:
1. Oats
2. Sunflower seeds
3. Citrus fruits
4. Veggies
Fenugreek seed soaked water

Does lemon water help reduce belly fat?

Only lemon water will not help you lose belly fat. Along with drinking lemon water, you must eat healthy and exercise regularly.

What should I drink in the morning to lose belly fat?

Drink 370 ml water with juice of half a lime and 1 teaspoon organic honey the first thing in the morning to reduce belly fat. You must also follow a healthy diet and a 5-day week workout routine.

Does apple cider vinegar help reduce belly fat?

Apple cider vinegar has shown to suppress obesity risk in lab animals (7). But there is no concrete evidence that it works for humans as well. Talk to a registered dietitian before consuming ACV for weight loss.

Do eggs burn belly fat?

Yes, eggs are high-protein and have healthy fats that help you stay full for longer. When coupled with healthy lifestyle choices, they also help burn belly fat by reducing waist circumference and reducing body fat percentage (8).

Can green tea reduce belly fat?

Yes, green tea helps reduce belly fat, especially visceral fat, as it boosts metabolism (9).

How does stress affect belly fat?

Stress can lead to the release of cortisol, a hormone that encourages the body to store fat, especially around the belly. When you are stressed, you may also crave unhealthy foods and eat more, contributing to weight gain (10.

What role does sleep play in fat loss?

Getting enough sleep is crucial for fat loss, as it helps regulate hormones that control hunger and metabolism. Lack of sleep can lead to increased cravings and a higher likelihood of weight gain, especially around the belly (11).

Illustration: Easy Diet To Reduce Belly Fat - Food Workout Lifestyle

Image: Stable Diffusion/StyleCraze Design Team

Lose weight naturally without much effort. Check out the video for 5 easy tips to help you get started at home naturally.

Was this article helpful?

Reviewer Expert Author Editor Fact Checker

Jame HeskettM.D

   

Dr. Jamé Heskett is the founder and director of Wellpath, a 15-year-old anti-aging and wellness center located on Madison Avenue in New York City, She has 15 years of experience. Dr. Heskett received her M.D. in family health from George Washington University and completed her postgraduate residency training at Swedish Medical Center in Seattle.

Read full bio of Jame Heskett

• 
  Yelena WheelerMPH, RD Yelena Wheeler, MPH, RDN, has a decade of experience in clinical nutrition, chronic disease management, dialysis, acute care, NICU, bariatrics, diabetes education, public health program development, and food service management. She has worked within many prominent hospital systems in Los Angeles and Central California. She earned her master's degree from California State University, Los Angeles and is currently Clinical Nutrition Manager at Glendale Adventist Medical Center Inc.
  
  Yelena Wheeler, MPH, RDN, has a decade of experience in clinical nutrition, chronic disease management, dialysis, acute care, NICU, bariatrics, diabetes education, public health program development, and food service management. She has worked within many prominent hospital systems in Los Angeles and Central California. She earned her master's degree from California State University, Los Angeles and is currently Clinical Nutrition Manager at Glendale Adventist Medical Center Inc.

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

Read full bio of Charushila Biswas

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

Read full bio of Arshiya Syeda

Himanshi MahajanHealth & Wellness Writer

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

Read full bio of Himanshi Mahajan