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How To Lose Belly Fat For Men In One Week – Is It Possible?

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Reviewed by: Dr. Sadie Wegler
Fact Checked by: Dr. Jordan Wheeler Kincaid

How To Lose Belly Fat For Men In One Week
How To Lose Belly Fat For Men In One Week

Are you looking for how to lose belly fat for men in one week? Read to know more. When it comes to reducing fat from the body, everyone’s primary focus area is always their belly fat. If we talk about men, belly fat is quite common among them. This is because of their body structure and mass muscle distribution. 

But now the question is how to lose belly fat for men in the shortest period, like one week? Although, one week is a very short period for some drastic makeover. But instead of this, it is quite possible to see changes in weight and abdominal bloating. Let us take a look at the further steps to get the results.

Role Of Exercise

If we think about losing belly fat in men, exercise is the first door to achieving the goal. Men need to do intense workout sessions twice daily to get results in one week.

Because of their high muscle mass, they require some extra effort to burn belly fat. Daily exercises must be performed to lose belly fat in just one week. 


Running is the best way to reduce belly fat as it burns the highest number of calories in a very short period. If we see the numbers, up to 300-350 calories can be burnt in just 25 minutes of vigorous running. 

  • Choosing running as the first exercise on your to-do list has several advantages. 
  • First, the best warm-up exercise prepares your body for intense workout sessions in the next step.
  • In addition, running involves all the essential core muscles at once. 
  • It also boosts your muscle stamina by engaging all the muscles.
  • It increases cardiovascular capacity.

 These all together boost the metabolism in men’s bodies, eventually leading to belly fat burning. 

But How To Initiate The Running?

How To Lose Belly Fat For Men In One Week
How To Lose Belly Fat For Men In One Week

When focusing on how to lose belly fat for men in one week, some techniques should be introduced in your running exercise to attain the maximum results in one week. Interval running is one such technique. High-intensity running between your two medium-pace runs is called interval running.

This helps in improving the metabolism at a high rate. A trainer should supervise this exercise as it can damage the muscles if not done correctly.

Aerobic Class

Aerobic classes include step class, Zumba, or combat. These all include high-intensity exercise sessions in a row. Aerobic classes are another best option for losing belly fat in a week. You can join morning and evening shifts to see results in one week.

Aerobics are generally done in groups, which is another good option because participants can encourage each other to continue the exercise. 

Jumping Rope

This must have been alive back in your childhood memories. Time to bring this memory back to the present again. When it comes to jumping rope, it is considered a complete exercise. It improves blood circulation and regulates the breathing systems together.

This will vigorously boost your metabolism and burn belly fat. In addition to this, it will keep you healthy overall.


This is one of the best exercises for burning belly fat in the shortest duration. It promotes overall weight loss also. Core muscles and leg muscles are both included while cycling.

Thus it helps in improving core muscle strength and makes them highly resistant. The more forces included in the exercise, the higher the capacity of the body to burn belly fat. This phenomenon makes cycling the best way to burn fat. 

Speed Walking

Speed walking is an important exercise when learning about how to lose belly fat for men in one week. Brisk walking is a great way of losing belly fat. But what is a quick walk?

It is a consistent and quick walk, taking small steps at an equal pace for 20 minutes without any breaks. This boosts the overall metabolism and enhances the strength of the core muscles. This is the simplest exercise that can easily be done at the initial level. 


Swimming is an excellent exercise when it comes to losing body fat. It improves the overall body condition and metabolism with every session. It is advised not to swim without supervision if you are not an expert swimmer. 

Swimming for weight loss should be done as frequently as other cardiovascular activities, therefore for the best results, aim for four to five days per week.

Role Of Diet

If you focus on losing belly fat only with exercise, then it’s a big no. You cannot achieve your goal of a flat belly in a week!

Exercise and diet go hand in hand while losing weight. The main aim of food intake is not to miss any nutrients while minimizing calories, fats, and sugars.

You can have sugars in the natural fruit form but not in the synthetic form. Artificial sugars make you lazy and drain your energy. So better to avoid it during your exercise period. 

Other important diet tips you should follow while focusing on losing belly fat.

  • Take small meals every three hours. Do not fill your stomach in a single go.
  • Do not forget proper hydration. You can even take lemon or green tea instead of plain water to keep yourself energized. 
  • Try to bring variety to your meal. Do not miss out on any nutrients while you are on a resting calorie period.
  • Take sugars from fruits. Do not rely on any artificial sweeteners
  • Add yogurt to your diet daily to increase bowel movements. It is rich in probiotics that improve gut movement. Thus, reducing abdominal bloating.
  • Cut down on the excessive salt in your diet. Salt increases water retention in the body, giving the feeling of fullness.
  • Stay away from alcohol.

Cutting Down The Stress

Cortisol is one hormone in the body that promotes fat accumulation in the belly. Cortisol production increases at times of anxiety and stress. Overthinking certain things can also increase the production of cortisol. So try to avoid stress as much as possible to stay healthy and fit. 

Talking with your close ones and discussing the topic can make your head feel low. It is good to be open about the feelings and things revolving inside the heart. It will indirectly also improve your blood circulation. It will also open up the lung’s microchannels for proper oxygenation levels.

Power Of Being Consistent 

How To Lose Belly Fat For Men In One Week
How To Lose Belly Fat For Men In One Week

Long-lasting weight controllers require consistency and discipline. Regular physical exercise along with dietary changes should be followed in every situation. Even a day gap can make you sluggish for the next day’s routine. 

However, your muscles also need a regular exercise punch to be in shape. Skipping your sessions frequently will make the muscles saggy again. So to attain good results in a week, it is important to be consistent in your workout sessions.

Even after reaching the goal of a flat belly, it is important to engage the muscles with the same level of exercise. It is good to take all precautions before repeating the same torture.

Bottom Line

This was all about how to lose belly fat for men in one week. Losing belly fat in a week for men is quite a challenging task. Because of the high mass distribution and greater bone density, men need to take more intense workout sessions to be in shape. But it does not mean it is impossible for them to reduce belly fat in a week.

It can be possible only if you take care of your exercise sessions and diet together. Keeping yourself away from stress and other unwanted indulging activities will also calm your brain. It will make you internally happy and healthy from the inside. With all the factors together, you can easily achieve your goal in a short time period. 

Dr. Cornell Heller

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