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How to Lose Belly Fat in 7-10 Days for Women (Easy Fiber Trick)

Weight Loss & Diets | Written by Nathan | Updated on 6 August 2022

Do you feel full, bloated, and “fat” around the middle — it is time to learn how to lose belly fat in 7-10 days for women. With this easy fiber trick, your clothes will fit better and you’ll slim down in no time by reducing overall bloat, as well as making other healthy changes for the long-run. 

Is it Possible to Lose Belly Fat in 7-10 Days as a Woman? Is it Difficult?

Every person is different, however, studies have shown that losing 1-2 pounds per week is safe and realistic in terms of long-term weight loss regardless of gender.1 However, aiming too high in weekly weight loss can lead to unrealistic expectations, failed weight loss goals, and unhealthy methods that are not sustainable.

Believe it or not, certain ways that women can “lose fat” — or get a flat tummy— do not require severe dieting methods or exercise habits since this easy fiber trick helps. Without dieting and exercising, women can still relieve bloat, which can make their midsection appear slimmer and flatter for some time.

By changing the number of nutrients absorbed by diet, such as fats, fiber, protein, and sugars, women can appear skinny within one week. Studies have shown that high-fiber diets can cause bloating, due to the prevalence of gut bacteria. These bacteria emit gas in the stomach; as a result, causing a microbiome.2 A microbiome can cause unwanted gas, bloating, and stomach sensitivity, all of which can prevent a flat stomach.

So, how does fiber come into play? Fiber is a great dieting tool since it can help prevent overeating and snacking, but too much insoluble fiber — the type of fiber that does not easily pass through our digestive system — can lead to bloating and gastrointestinal issues if the dose is too high.3

Furthermore, in a study comparing carbohydrate-rich, protein-rich, and unsaturated-fat-rich diets, the protein-rich diet increased bloating more so than the other diets. Although protein is healthy for weight loss, substituting some high-protein foods for carbohydrate foods can help reduce gastrointestinal bloating.4

By reducing the amount of fiber in a diet, women can begin to see results, such as reducing bloat, losing flabby tummy fat, and achieving a slimmer physique. Making smart choices in terms of long-term health, such as making healthy food choices, getting enough vitamins, and incorporating daily exercise can help a person get a flat stomach.

Let’s see the most common tips and tricks to use when learning how to lose belly fat in 3 days!

Get a Flat Tummy in a Week by Eliminating These 8 Foods

Achieving your goal physique is a mixture of a smart diet and a consistent exercise regime. Women who want to slim down in one week should eliminate these 10 foods from their diet ASAP to lose belly fat overnight and get a flat tummy:

A woman outside with a flat stomach is stretching outside after enjoying a healthy meal and running.

Fried Foods: Foods like french fries and chicken tenders are high in unhealthy fats and calories. Fried foods are high in sodium and saturated fat, which can harm weight loss and heart health.5

Sugary Drinks: Sugary drinks, like sodas, coffee drinks, and sports drinks, are high in sugars, low in nutrients, and can spike blood sugar levels. Drinking high-sugar drinks is associated with obesity, diabetes, heart problems, kidney disease, and weight gain.6

Baked Food: Croissants, pastries, muffins, and desserts are very high in fats and sugar levels. Baked goods contain high levels of refined flour and sugar-white flour can slow down digestion, leading to constipation and weight gain.

Crackers Or Chips: This type of snack food does not help a person feel full, leading to a higher intake, and contains very little nutrients. Crackers and chips typically contain added fats, sugar, and salt. Furthermore, potato chips contain high levels of carcinogens which can increase disease risk.7

White Bread, Rice, Or Pasta: White bread or pasta are considered “simple carbohydrates” — they break down fast in a person’s body leading to immediate energy, but spike blood sugar levels and are low in protein and nutrients.8

Energy Or Granola Bars: Energy and pre-made granola bars contain high levels of sugar, which can spike blood sugar levels.

Dried Fruits: Dried fruits are high in calories and sugar and do not provide the same “full” feeling as fresh fruit. Since the water has been removed from this snack, dried fruits are mainly all calories and sugar (including glucose and fructose).

Processed Oils: Processed oils, like soybean, vegetable, or canola oils, should be avoided, as they can cause free radical build-up within the body. Free radicals cause a person’s body to operate at higher levels than optimal, meaning it can be harder to recover from injury or illness.

What Types of Foods Are Okay to Eat While Slimming Down?

Along with certain foods to avoid, which can cause bloat, hold onto fat, and lead to spikes in blood pressure, there are certain types of food that are beneficial to those who want to slim down and lose weight. Learning how to lose belly fat in 7-10 days for women requires cutting out certain “junk” foods.

Some of the most common foods to include in your diet when learning how to lose weight in 7 days are:

  • High-protein foods — Protein can keep a person full for longer periods of time, meaning they will snack less, choose unhealthy foods less frequently, and help their body burn fat. This enzyme helps carry oxygen within the blood and forms cartilage, muscle, skin, and bones.9 Some healthy protein sources include lean meats, eggs, and fat-free/Greek yogurt.
  • Fiber-rich foods — Fiber helps keep a person full for longer periods of time. Fiber helps regulate blood sugar levels and hunger. Choosing the right fiber-soluble foods can help prevent excess snacking and minimize bloat.
  • Water — This may seem obvious, but drinking enough water during the day can help replace those “hunger” signals with “thirst”.10 Beverages can help deliver nutrients to those in need, but also avoid excess calories or sweeteners for those trying to lose weight.
  • Unprocessed foods — One of the main rules of losing weight is to eat unprocessed, natural, and plant-based foods. Healthy diets use unprocessed foods to provide your body with the right amount of nutrients and minerals. Emphasizing plant-based foods, high-protein foods, and foods low in sugar and salt is essential.10
  • Leafy greens — Leafy greens, like spinach or kale, contain high levels of magnesium, potassium, calcium, fiber, and iron. The balance of high nutritional value, low carbohydrate levels, and low sodium levels make dark greens a beneficial tool for weight loss. Plus, leafy greens help promote heart health due to their adequate supply of vitamin B.12
  • Eggs — Eggs contain healthy nutrients, like lutein, vitamin A, vitamin B, vitamin D, and choline.13 The protein content of eggs can help with weight loss, increase muscle mass, and lower blood pressure.
  • Salmon or tuna— Salmon is a fatty fish that contains omega-3 fatty acids, potassium, and protein. The nutrients within this heart-healthy fish help maintain blood pressure levels, reduce inflammation, and prevent fluid retention (which can minimize stomach bloating).14 Tuna is a protein source low in calories, contains omega-3 fatty acids (which help lower cholesterol and improve cognitive function), and provide B12.
  • Vegetables — Similar to leafy greens, vegetables can help lower blood pressure, prevent some forms of cancer, lower digestive issues (in the gastrointestinal tract), and minimize blood sugar spikes. Therefore, the high fiber content and low glycemic load can help those trying to lose weight.15
  • Lean meat — Lean meat, like lean red meat or chicken breast, is low in saturated fat, does not lead to cardiovascular risks, and contains high levels of vitamin B12, niacin, and iron.16
  • Potatoes and root vegetables — Along with leafy greens and vegetables, root vegetables are low in calories and contain high levels of vitamin A, calcium, and potassium.17
  • Beans and legumes — Legumes are heart-healthy, prevent cancer, promote digestive health, and reduce the prevalence of obesity.18

Exercise Hacks for Flatter Tummy in a Matter of Days

Along with following the 3 steps to lose weight, there are some “hacks” to incorporate into your exercise regime when learning how to lose belly fat in 7-10 days for women.

There are simple changes you can make during the day that “sneak” in exercise and help you burn more calories, feel better about yourself, and lose belly fat naturally in 1 week. The benefits of exercising to help achieve weight loss goals include reduced stress, lower fatigue levels, injury prevention, increased resting metabolic rate, muscle tone, improved confidence, and better sleep.19

A woman looking in the mirror at her stomach that has definition, tone, and abs.

There are some exercise “hacks” that make it easier to learn how to lose belly fat overnight:

Find a workout YOU like — Just because someone else may like yoga, it doesn’t mean it’s the workout for you. Finding what you like can help you adhere to a program and routine regarding losing weight and looking slimmer.

Change up your routine — If you have been doing the same exercise plan for weeks (i.e., walking every morning at two mph for 30 minutes, cycling to work, stretching, etc.), it can become easy to “plateau”. If you are no longer seeing results, changing your routine can help alert your body to changes and the need to burn more calories.

De-stress through a workout — Finding ways to de-stress, like through meditation, or easy yoga can help you reduce cortisol levels (which can cause people to gain weight).

Include strength training — Many women may not want to lift weights out of fear they will “bulk up”. However, resistance training helps with muscle definition, toning, and cutting back on fat. Try the Madcow 5×5 workout to build strength and see results!

Include cardio too!— Along with resistance training, cardio and circuit training can help improve cardiovascular health and full-body toning.

Also, do ab workouts — Even though doing ab workouts will not directly reduce belly fat, abdominal and core workouts can help tone those muscles (so when you lose fat, you will see the definition).

Try a personal trainer — If you are scared about going to a gym by yourself, don’t worry! Hire a professional or join a gym class to learn how to exercise safely.

How to Lose Belly Fat in 7-10 Days for Women: Without Dieting or Exercising

How can I slim down in 10 days? Use these easy tricks to lose belly fat without diet or exercise while you learn how to lose belly fat in 7-10 days for women!

  • Have 1 glass of water before eating — Water and fluids can help you feel full. By drinking more water before meals, you can hydrate your body, increase your body’s metabolism, AND leave less room to snack on unhealthy food.
  • Skip the wine/beer — Avoid drinking alcohol to reduce the prevalence of gaining belly fat.20
  • Eat more fiber — Gradually add fiber to your diet, such as switching from white to whole-grain bread.21
  • Get more sleep — Studies have shown that those who do not get enough sleep can gain more weight (especially belly fat).22
  • Reduce stress — Reducing stress through yoga, journaling, meditation, writing, or other methods can help lower cortisol levels, making it easier to lose weight and making you feel calmer in the process.
  • Track your food intake — This is not considered “dieting,” but just being mindful about what you are eating. In the beginning stages of eating healthy, tracking what you eat and the nutrient intake can help you consume fewer calories.23 Starting with a 3 day cleanse to lose belly fat can help you kickstart your weight loss and learn how to track your food and drinks.
  • Include apple cider vinegar — It may not taste the best, but including apple cider vinegar in your everyday intake can help lower blood sugar levels, reduce belly fat, and facilitate weight loss.24 Apple cider vinegar is one of the best drinks to reduce belly fat in 4 days!

Plus, don’t be too hard on yourself! Following these tips and “tricks” to reduce belly fat and appear slimmer can be challenging — but definitely doable. Just because you had a few weeks of bad eating, it doesn’t mean that it will derail your entire health goals.

Start making smarter choices in terms of diet, exercise, and food, and you will see how it is possible to learn how to lose belly fat in 7-10 days for women.


References

1Weight Reduction. (n.d.). University Health Service University of Michigan. Retrieved from <https://uhs.umich.edu/weightreduction>

2Preidt, R. (2020). What to do about Gas Caused by High-Fiber Diets? WebMD. Retrieved from <https://www.webmd.com/digestive-disorders/news/20200205/why-some-high-fiber-diets-cause-gas----and-what-to-do-about-it>

3Fiber. (n.d.). Harvard. Retrieved from <https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/>

4Zhang, M, Juraschek, S, Appel, L, Pasricha, P, Miller, E, & Mueller, N. (2020). Effects of High-Fiber Diets and Macronutrient Substitution on Bloating: Findings from the Omniheart Trial. Clin Transl Gastroenterol, 11(1), e00122. DOI: <https://journals.lww.com/ctg/fulltext/2020/01000/effects_of_high_fiber_diets_and_macronutrient.8.aspx>

5How much will fried foods harm your heart? (2021). Harvard Health Publishing. Retrieved from <https://www.health.harvard.edu/heart-health/how-much-will-fried-foods-harm-your-heart>

6Get the Facts: Sugar-Sweetened Beverages and Consumption. (n.d.). CDC. Retrieved from <https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html>

7Ouhtit, A., Al-Sharbati, M., Gupta, I., & Al-Farsi, Y. (2014). Potato chips and childhood: what does science say? An unrecognized threat?. Nutrition (Burbank, Los Angeles County, Calif.), 30(10), 1110–1112. https://doi.org/10.1016/j.nut.2014.01.008 <https://pubmed.ncbi.nlm.nih.gov/24927629/>

8Carbohydrates. (n.d.). Harvard Edu. Retrieved from <https://www.hsph.harvard.edu/nutritionsource/carbohydrates/>

9Protein. The University of North Dakota. Retrieved from <https://und.edu/student-life/dining/_files/docs/fact-sheets/protein.pdf>

10Mattes, R. (2011). Hunger and Thirst: Issues in measurement and prediction of eating and drinking. Physiol Behav, 100(1), 22-32. DOI: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2849909/>

11Diet & Weight Loss. (n.d.). Harvard Edu. Retrieved from <https://www.health.harvard.edu/topics/diet-and-weight-loss>

12Yan, L. (2013). Dark Green Leafy Vegetables. Agricultural Research Service. Retrieved from <https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/>

13Ask the Doctor: Are eggs risky for heart health? (2021). Harvard Edu. Retrieved from <https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health>

1412 Health Benefits of Salmon for the Heart, Brain, and Much More. (n.d.). SafeBeat. Retrieved from <https://safebeat.org/cardiac/heart_health/12_health_benefits_of_salmon_for_the_heart_brain_and_much_more/>

15Vegetables and Fruits. (n.d.). Harvard Edu. Retrieved from <https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/>

16Li, D., Siriamornpun, S., Wahlqvist, M. L., Mann, N. J., & Sinclair, A. J. (2005). Lean meat and heart health. Asia Pacific Journal of clinical nutrition, 14(2), 113–119. <https://pubmed.ncbi.nlm.nih.gov/15927927/>

17The pros and cons of root vegetables, (2021). Harvard Edu. Retrieved from <https://www.health.harvard.edu/staying-healthy/the-pros-and-cons-of-root-vegetables>

18Legumes and pulses. (n.d.). Harvard Edu. Retrieved from <https://www.hsph.harvard.edu/nutritionsource/legumes-pulses/>

19Exercise. (n.d.). University of Michigan. Retrieved from https://uhs.umich.edu/exercise <https://pubmed.ncbi.nlm.nih.gov/15927927/>

20Dorn, J, Hovey, K, Muti, P, Freudenheim, J, Russel, M, Nochajski, T, & Trevisan, M. (2003). Alcohol drinking patterns differentially affect central adiposity as measured by abdominal height in women and men. J Nutr, 133(8), 2655-62. DOI: <https://pubmed.ncbi.nlm.nih.gov/12888654/>

21Hassan, D. (2017). Get your fiber without the flatulence. Michigan State University. Retrieved <https://www.canr.msu.edu/news/get_your_fiber_without_the_flatulence>

22López-García, E., Faubel, R., León-Muñoz, L., Zuluaga, M. C., Banegas, J. R., & Rodríguez-Artalejo, F. (2008). Sleep duration, general and abdominal obesity, and weight change among the older adult population of Spain. The American journal of clinical nutrition, 87(2), 310–316 <https://doi.org/10.1093/ajcn/87.2.310>

23Yoshimura, E., Kumahara, H., Tobina, T., Matsuda, T., Ayabe, M., Kiyonaga, A., Anzai, K., Higaki, Y., & Tanaka, H. (2014). Lifestyle intervention involving calorie restriction with or without aerobic exercise training improves liver fat in adults with visceral adiposity. Journal of obesity, 2014, 197216 <https://doi.org/10.1155/2014/197216>

24Yamashita H. (2016). Biological Function of Acetic Acid-Improvement in Obesity and Glucose Tolerance by Acetic Acid in Type 2 Diabetic Rats. Critical reviews in food science and nutrition, 56 Suppl 1, S171–S175. <https://doi.org/10.1080/10408398.2015.1045966>

About the Author

Nathan

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.