Check out these 5 simple steps to lose belly fat in only 1 week according to Dr Mike Diamonds.
Dr Mike Diamonds is a medical doctor who is now an online fitness and health coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.
There are 5 basic principles you should know and do consistently to see your belly fat shrink.
5 Simple Steps to Lose Belly Fat in Only 1 Week
Step 1: Managing Your Diet
Achieving weight loss involves establishing a calorie deficit, where you consume fewer calories than your daily activities and workouts burn. Opt for a well-balanced diet with healthier food choices, portion control, and the reduction of less nutritious options. This approach can lead to a decrease in calorie intake and successful weight loss.
Include these nutritious high-protein foods in your diet:
- Chicken and turkey breast
- Tuna and salmon
- Greek yogurt and eggs
- Quinoa and lentils
- Beans and nuts (almonds, chia seeds)
- Lean cuts of beef and pork
For those following a vegetarian diet, consider these sources of plant-based protein.
Healthy complex carbohydrates to include:
- Whole grain breads and cereals
- Brown rice and quinoa
- Oatmeal and sweet potatoes
- Butternut squash and whole grain pasta
- Legumes (black beans, lentils, chickpeas)
- Nutrient-rich vegetables and fruits (broccoli, carrots, apples, berries)
These are foods that can support your goal of maintaining a lean physique.
The required daily protein intake varies based on factors like age, gender, and activity level. On average, adult men and women should aim for around 1 gram of protein per kilogram of body weight. For example, a sedentary woman should target approximately 46 grams of protein daily, while a sedentary man should aim for about 56 grams. Athletes or those with high physical activity levels might need more protein. It’s advisable to seek personalized guidance from a doctor or dietitian.
Step 2: Building Strength through Resistance Training
Resistance training, also called strength training or weightlifting, involves using resistance to challenge muscles. This resistance can be provided by weights (like dumbbells or barbells), resistance bands, body weight, or other tools. The aim is to enhance muscular strength, size, and endurance. Incorporating targeted exercises that engage specific muscle groups into your routine, typically two to four times per week, is essential for a comprehensive fitness plan.
Resistance training contributes to weight loss by fostering muscle growth. Increased muscle mass elevates the number of calories you burn even at rest (resting metabolic rate). It also helps maintain muscle mass while shedding weight, crucial because muscle tissue burns more calories than fat. Additionally, resistance training boosts your motivation and confidence in adhering to a wholesome diet, pivotal for achieving weight loss goals.
This form of training is most effective when combined with aerobic exercise and a balanced diet.
Step 3: Engaging in Cardiovascular Exercise
Cardiovascular exercise, often referred to as “cardio,” encompasses activities that elevate heart and lung activity, such as running, cycling, swimming, rowing, and aerobics. Regular cardio exercises are vital for enhancing cardiovascular health, calorie burning, and aiding weight loss. These activities enhance endurance, reduce the risk of chronic illnesses, and contribute to improved mental well-being. Aim for at least 150 minutes of moderate-intensity cardio per week as part of a holistic fitness routine.
Cardiovascular exercise facilitates weight loss by increasing calorie burn and raising heart rate. It utilizes a combination of carbohydrates and fats to generate energy, leading to calorie consumption. Consistently practicing cardio while maintaining a calorie deficit through diet and exercise effectively supports weight loss. Furthermore, cardio enhances cardiovascular health and metabolism, resulting in efficient calorie burning even during periods of rest. For optimal weight loss outcomes, incorporate cardio alongside a balanced diet and resistance training.
Step 4: Prioritizing Recovery for Optimal Health
Recovery, as emphasized by Dr. Mike Diamonds, revolves around obtaining high-quality sleep. Adequate sleep offers numerous benefits:
- Bolsters immune function by aiding immune system repair and restoration, lowering illness risk.
- Enhances mental well-being by promoting mood improvement, stress reduction, and cognitive enhancement.
- Regulates hormones, including cortisol, insulin, and ghrelin, which influence metabolism and hunger.
- Supports physical health by facilitating muscle tissue repair, overall physical well-being, and injury prevention.
- Facilitates weight loss by preventing hormonal disruptions that contribute to weight gain. Adequate sleep helps regulate these hormones, promoting weight loss and healthy weight management.
- Elevates overall performance through heightened focus, alertness, and reaction time in both physical and mental activities.
Aiming for 7-9 hours of restful sleep each night is crucial for comprehensive health and overall well-being.
Step 5: Thoughtful Supplementation
While not a primary component, supplementation can complement your efforts to lose belly fat. As a beginner, select well-researched supplements such as protein powder and creatine to supplement your diet.
Watch the video below from Diamonds to see his full explanation on the 5 simple steps to lose belly fat in only 1 week.
Losing belly fat can be difficult for several reasons:
- Genetics: Genetics can play a role in where your body stores fat. Some people are more prone to storing fat in their bellies, which can make it more difficult to lose.
- Hormones: Hormones, such as cortisol and insulin, can affect how your body stores fat, especially in the belly area. High levels of cortisol, which is a stress hormone, can lead to increased belly fat.
- Age: As you age, your metabolism slows down, making it more difficult to lose weight and belly fat.
- Poor Diet: A diet high in processed foods, sugar, and saturated fats can contribute to increased belly fat. Eating a healthy diet is important for losing belly fat.
- Lack of Exercise: Exercise is crucial for burning calories and reducing belly fat. A sedentary lifestyle can make it more difficult to lose belly fat.
- Sleep: Lack of sleep can affect hormones that regulate appetite and metabolism, making it harder to lose belly fat.
Overall, losing belly fat can be difficult due to genetics, hormones, age, poor diet, lack of exercise, and lack of sleep. However, making lifestyle changes such as eating a healthy diet, exercising regularly, getting enough sleep, and managing stress can help reduce belly fat over time.
Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:
- Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
- Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
- Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
- Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
- Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.
Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.