How to lose belly fat fast in 21 days? Read on for the detailed diet and exercise plan.

Belly fat not only spoils the aesthetic look but is also very harmful to overall health. The accumulated visceral fat in your belly region is a precursor for diseases like diabetes, hypertension and other cardiovascular diseases(1). Generally, it happens that when we plan for our long term weight loss goals we lose motivation after some time and then discontinue it. This results in more harm than good. In this post, we have written a step by step guide for how to lose belly fat fast in 21 days.

Diet Strategy

To start your weight loss journey, you need to set up a routine for the next 21 days and follow it religiously.

Meal 1

Start your day with a glass of Apple Cider Vinegar with warm water and after that eat an apple or banana. Apple Cider Vinegar is a miraculous ingredient to lose belly fat, for glowing skin, hair, etc(2).

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Almost all fruits have fructose or sugar which is best to eat as the first thing in the morning(3). Since our body is starving from the last 8 to 10 hours, our body needs something healthy to kick start the metabolism. Fruits are packed with micronutrients that quickly get absorbed and relieves constipation, bloating, acidity and many gastrointestinal problems. A banana or apple is also a very good pre-workout food if you schedule your workout in the morning. It is the best time to workout.

Read More: Best Fruits for Weight Loss (Science-Based)

Cinnamon Bark Tea is a very good wake-up drink to trigger your metabolism. Consuming soaked almonds help your body to unlock and absorb the nutrition of almonds. The fiber content in it prevents constipation. You can also add 4-5 raisins and consume them with almonds to avoid acidity and get maximum nutrition.

Meal 2

The post-workout meal or breakfast gives you the required protein and carbs. You can accompany it with black tea if you like.

Post-workout, consume a wholesome breakfast which is full of healthy necessary carbs and antioxidants. It will provide you much-needed energy and recover your glycogen levels, you can carry it to the gym and consume after 15 to 20 mins post-working out(4).

Meal 3

In this weight loss challenge, we make sure that you are not starving and eating healthy at regular intervals. This will prevent binge eating and speed up your metabolism. The improved metabolism will help you burn more calories even when you are at rest.

After at least 2 hours of breakfast, eat a handful of almonds trail mix or fresh fruits or fresh smoothies. All these options are an excellent combination of healthy carbs, proteins, fiber, and vitamins. They are all considered as weight loss-friendly foods. They are a rich source of micronutrients and low-calorie snacks.

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Meal 4

The lunch light and consists of salads which is very low in calories. It will help you be active during the afternoons and boost your energy levels.

Read More: Healthy Salad Recipes for Weight Loss

Meal 5

Lunch is followed by green tea in the evening with 1 or 2 crackers. It will prepare you for your early dinner. Green Tea is excellent to lose belly fat fast.

Read More: How to Drink Green Tea for Weight Loss: Green Tea Plan to Lose Fat

Meal 6

The dinner consists of simple soups with brown rice, steamed veggies, and different light recipes. Brown rice and lentils are a combination that completes the amino acid profile and steamed veggies are very light on the stomach. The light early dinner will help you get a good sleep and prevent gastric problems. Dinner is planned according to lunch and protein intake throughout the day. Eating protein in dinner helps in repair work during the night and helps to lose belly fat.

Meal 7

Wind up your day with a glass of warm turmeric milk half an hour before going to bed. Turmeric latte is excellent for overall wellness and to lose belly fat fast.

Read More: Health Benefits of Turmeric Milk (Turmeric Golden Milk Recipe)

This diet and exercise will help you create a calorie deficit of at least 300 to 400 calories which will automatically trigger weight loss. Remember to sleep early and tight for 8 to 10 hours, it will recharge you for the next day of weight loss challenge.

Deep sleep helps in burning extra calories. Just imagine, losing weight while sleeping.

Read More: Foods that burn belly fat fast

 

Exercise Strategy

This exercise strategy is created for beginners. It consists of

• Cardio
• Upper Body Workout
• Lower Body Workout
• Full Body Workout

We have not included the Abs workout in it as it is best for beginners to tone upper, lower and full-body first and then move to abs exercises. This will increase the impact of workouts and fasten belly fat loss.

Read More: How to Warm Up Before Exercise: Warm Up Exercises & Tips

Cardio Workout

For the Cardio part of the 21-day challenge, let us begin with brisk walking about 5000 to 10000 steps. This mild cardio will set up the pace for strength training days ahead and it burns approximately 40 calories per 1000 steps i.e 360 cal. The calories burnt depends on your height and weight and may vary from person to person. We have given an approximate count.

You can also do any cardio workout like running, swimming, skipping, Zumba, etc of your choice.

Upper Body Workout

The exercise plan for the upper body workout includes stretching, seated rows, lat pulldowns, shoulder presses, shoulder raises to the front, triceps pushdown, bicep curls.

Read More:  How to Lose Arm Fat Fast: Powerful Exercises, Diet & Tips

Lower Body Workout

The exercise plan for the lower body workout includes stretching, goblet squats, hip raises, jump squats, lunges, leg presses on a machine, glutes bridge, step-up.

Read More: Powerful Exercises for Thighs ( 15 Minute workout schedule for thinner thighs)

Full Body Workout

For a full-body workout, include, stretching, seated rows, goblet squats, seated chest press, hip raises, lat pulldowns, lunges, bicep curls, plank pose.

For the first week, we will be doing 10 repetitions and 2 sets. In the next two weeks, we gradually increase the number of sets from 2 to 3. By this, we incorporate the concept of progressive overload which improves the fat burning gradually and helps to lose belly fat fast. This exercise plan is for 1 hour at regular intervals.

It is recommended to do all these exercises under the supervision of an experienced person or trainer. This workout will burn a lot of calories and also there will be a lot of afterburn as it is an anaerobic form of exercise. Strength training helps in burning calories several hours post-workout which is also called EPOC i.e excess post-exercise oxygen consumption which lasts for 10 to 72 hours. This helps to lose belly fat fast.

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21 Day Diet and Exercise Plan

Day 1

Diet Plan

• Meal 1: Apple Cider Vinegar + Warm water+Apple/ Banana
• Meal 2: 2-3 Boiled Eggs with Toast
• Meal 3: A Handful of Almonds Trail Mix
• Meal 4: Waldorf Salad
• Meal 5: Green Tea
• Meal 6: Lentil Soup + Steamed Veggies + Brown Rice
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Brisk Walk 5000-10000 Steps

Day 2

Diet Plan

• Meal 1: Cinnamon Bark Tea with Honey + Soaked Almonds
• Meal 2: Strawberry Chia Overnight Oats
• Meal 3: A medium bowl of mix fruit salad(fruits of your choice)
• Meal 4: Chicken Burrito Bowl
• Meal 5: Green Tea
• Meal 6: Shrimp with zoodles
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Upper Body Workout

• Stretching
• Seated Rows(10 reps and 2 sets)
• Seated Chest Press(10 reps and 2 sets)
• Lat Pulldowns(10 reps and 2 sets)
• Shoulder Presses (10 reps and 2 sets)
• Shoulder Raises to the front(10 reps and 2 sets)
• Triceps Pushdown (10 reps 2 sets)
• Bicep Curls (10 reps 2 sets)

Day 3

Diet Plan

• Meal 1: Plain Warm Water + Soaked Black Raisins + Almonds
• Meal 2: All American granola with milk
• Meal 3: Any seasonal fruit
• Meal 4: Chicken Fajitas
• Meal 5: Green Tea
• Meal 6: Dill, Raisin, and Cheese Stuffed Chicken Breasts
• Meal 7: A cup of warm turmeric latte

Day 3 is a Rest day from exercise. Recovery from the workout is an essential part of an exercise plan. This helps our body to restore and recover and increases strength, flexibility, endurance, etc.

Day 4

Diet Plan

• Meal 1: Apple Cider Vinegar + Warm water+Apple/ Banana
• Meal 2: Sandwich (with meat, eggs, and veggies of your choice) *Avoid unnecessary sauces
• Meal 3: A Handful of Almonds + Raisins
• Meal 4: Stir-fried shrimp and asparagus
• Meal 5: Green Tea
• Meal 6: Pumpkin Alfredo Penne
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Brisk Walk 5000-10000 Steps

Day 5

Diet Plan

• Meal 1: Cinnamon Bark Tea with Honey + Soaked Almonds
• Meal 2: Scrambled Eggs with roasted tomatoes
• Meal 3: Mixed Berry Salad
• Meal 4: Tuna Nicoise
• Meal 5: Green Tea
• Meal 6: Crunchy Turkey Salad
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Lower Body Workout

• Stretching
• Goblet Squats(10 reps 3 sets)
• Hip Raises(10 reps 3 sets)
• Jump Squats(10 reps 3 sets)
• Lunges(10 reps 3 sets) each leg
• Leg Presses on the machine(10 reps 3 sets)
• Glutes Bridge(10 reps 3 sets)
• Step-up(10 reps 3 sets)

Day 6

Diet Plan

• Meal 1: Soaked Black Raisins + Almonds + Lemon honey warm water
• Meal 2: Poached Eggs
• Meal 3: Peach Blueberry Smoothie
• Meal 4: Roasted Chicken and Beans Salad
• Meal 5: Green Tea
• Meal 6: Sage-stuffed acorn squash
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Rest Day

Day 7

Diet Plan

• Meal 1: Green Tea + Soaked Black Raisins
• Meal 2: Mexican omelet
• Meal 3: Apple Crisp Smoothie
• Meal 4: French Bean Salad
• Meal 5: Green Tea
• Meal 6: Butternut squash Rissoto
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Cardio Workout

Read More: Best At Home Cardio Workouts

Day 8

Diet Plan

• Meal 1: Apple Cider Vinegar + Warm water+Apple/ Banana
• Meal 2: Beans and Scrambled Eggs Tacos
• Meal 3: Creamy Orange Smoothie
• Meal 4: Tempeh Tuna Salad
• Meal 5: Green Tea
• Meal 6: White bean soup with butternut squash
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Upper Body Workout

• Stretching
• Seated Rows(10 reps and 3 sets)
• Seated Chest Press(10 reps and 3 sets)
• Lat Pulldowns(10 reps and 3 sets)
• Shoulder Presses (10 reps and 3 sets)
• Shoulder Raises to the front(10 reps and 3 sets)
• Triceps Pushdown (10 reps 3 sets)
• Bicep Curls (10 reps 3 sets)

Day 9

Diet Plan

• Meal 1: Cinnamon Bark Tea with Honey + Soaked Almonds
• Meal 2: Egg Muffins
• Meal 3: Berry smoothie or salad
• Meal 4: Roasted Pumpkin Salad
• Meal 5: Green Tea
• Meal 6: Scrambled Egg Tacos
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Lower Body Workout

• Stretching
• Goblet Squats(10 reps 3 sets)
• Hip Raises(10 reps 3 sets)
• Jump Squats(10 reps 3 sets)
• Lunges(10 reps 3 sets) each leg
• Leg Presses on the machine(10 reps 3 sets)
• Glutes Bridge(10 reps 3 sets)
• Step-up(10 reps 3 sets)

Day 10

Diet Plan

• Meal 1: Soaked Black Raisins + Almonds
• Meal 2: Egg Roll with Cheese
• Meal 3: Pineapple Smoothie
• Meal 4: Potato and Quinoa Salad
• Meal 5: Green Tea
• Meal 6: Flatbread with Spinach or Tomato soup
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Rest Day

Day 11

Diet Plan

• Meal 1: Apple Cider Vinegar + Warm water+Apple/ Banana
• Meal 2: Baked hash brown Egg casserole
• Meal 3: Watermelon Salad or smoothie
• Meal 4: Fruit and Shrimp Salad
• Meal 5: Green Tea
• Meal 6: Fried brown rice with steamed veggies and chicken soup
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Cardio Workout

Read More: At Home Aerobic Exercises for Weight Loss

Day 12

Diet Plan

• Meal 1: Cinnamon Bark Tea with Honey + Soaked Almonds
• Meal 2: 2-3 Boiled Eggs with Toast
• Meal 3: A Handful of Almonds Trail Mix
• Meal 4: Salmon Veggie Power Salad
• Meal 5: Green Tea
• Meal 6: Coconut Shrimp with rice
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Full-body Workout

• Stretching
• Seated Rows(10 reps and 3 sets)
• Goblet Squats(10 reps 3 sets)
• Seated Chest Press(10 reps and 3 sets)
• Hip Raises(10 reps 3 sets)
• Lat Pulldowns(10 reps and 2 sets)
• Lunges(10 reps 3 sets) each leg
• Bicep Curls (10 reps 3 sets)

Day 13

Diet Plan

• Meal 1: Soaked black raisins + almonds + lemon honey warm water
• Meal 2: Strawberry Chia Overnight Oats
• Meal 3: A medium bowl of mix fruit salad(fruits of your choice)
• Meal 4: Tomato and Mozzarella Salad
• Meal 5: Green Tea
• Meal 6: White bean and tuna salad
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Rest Day

Day 14

Diet Plan

• Meal 1: Green Tea + Soaked Black Raisins
• Meal 2: All American granola with milk
• Meal 3: Apple Crisp Smoothie
• Meal 4: Greek Salad
• Meal 5: Green Tea
• Meal 6: Baked spinach with cheese and feta casserole
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Cardio Workout

Day 15

Diet Plan

• Meal 1: Apple Cider Vinegar + Warm water+Apple/ Banana
• Meal 2: Sandwich (with meat, eggs, and veggies of your choice) *Avoid unnecessary sauces
• Meal 3: A Handful of Almonds Trail Mix
• Meal 4: Chinese Chicken Salad
• Meal 5: Green Tea
• Meal 6: Kale and Chickpea soup with fried rice
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Upper Body Workout

• Stretching
• Seated Rows(10 reps and 2 sets)
• Seated Chest Press(10 reps and 2 sets)
• Lat Pulldowns(10 reps and 2 sets)
• Shoulder Presses (10 reps and 2 sets)
• Shoulder Raises to the front(10 reps and 2 sets)
• Triceps Pushdown (10 reps 2 sets)
• Bicep Curls (10 reps 2 sets)

Day 16

Diet Plan

• Meal 1: Cinnamon Bark Tea with Honey + Soaked Almonds
• Meal 2: Scrambled Eggs with roasted tomatoes
• Meal 3: Mixed Berry Salad
• Meal 4: Chicken Avocado Salad
• Meal 5: Green Tea
• Meal 6: Chicken mole tacos
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Lower Body Workout

• Stretching
• Goblet Squats(10 reps 3 sets)
• Hip Raises(10 reps 3 sets)
• Jump Squats(10 reps 3 sets)
• Lunges(10 reps 3 sets) each leg
• Leg Presses on the machine(10 reps 3 sets)
• Glutes Bridge(10 reps 3 sets)
• Step-up(10 reps 3 sets)

Day 17

Diet Plan

• Meal 1: Soaked Black Raisins + Almonds
• Meal 2: Poached Eggs
• Meal 3: Peach Blueberry Smoothie
• Meal 4: Chicken Gyro Salad
• Meal 5: Green Tea
• Meal 6: Salmon with feta cucumbers
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Rest Day

Day 18

Diet Plan

• Meal 1: Apple Cider Vinegar + Warm water+Apple/ Banana
• Meal 2: Mexican omelet
• Meal 3: A Handful of Almonds + Raisins
• Meal 4: Tostada Salad
• Meal 5: Green Tea
• Meal 6: Roasted broccoli with lemony ricotta flatbread
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Cardio Workout

Day 19

Diet Plan

• Meal 1: Cinnamon Bark Tea with Honey + Soaked Almonds
• Meal 2: Beans and Scrambled Eggs Tacos
• Meal 3: Creamy Orange Smoothie
• Meal 4: Green Salad
• Meal 5: Green Tea
• Meal 6: Sweet Potato Kale Frittata
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Full-body Workout

• Stretching
• Seated Rows(10 reps and 3 sets)
• Goblet Squats(10 reps 3 sets)
• Seated Chest Press(10 reps and 3 sets)
• Hip Raises(10 reps 3 sets)
• Lat Pulldowns(10 reps and 2 sets)
• Lunges(10 reps 3 sets) each leg
• Bicep Curls (10 reps 3 sets)

Day 20

Diet Plan

• Meal 1: Soaked Black Raisins + Almonds + Lemon honey warm water
• Meal 2: Egg Muffins
• Meal 3: Berry smoothie or salad
• Meal 4: Ahi Tuna Poke
• Meal 5: Green Tea
• Meal 6: Lasagna-Stuffed Spaghetti Squash
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Rest Day

Day 21

Diet Plan

• Meal 1: Green Tea + Soaked Black Raisins
• Meal 2: Egg Roll with Cheese
• Meal 3: Pineapple Smoothie
• Meal 4: Vegetable Sandwich
• Meal 5: Green Tea
• Meal 6: Mediterranean Zucchini Boats with Kefir-Mint Topping
• Meal 7: A cup of warm turmeric latte

Exercise Plan

Rest Day

Tips to lose belly fat fast

1. Sit Less and Move More
2. Have a beauty sleep of at least 8 to 10 hours for better recovery and energy.
3. Avoid sugar and sugary drinks.
4. Include fruits like oranges, avocado, berries to get essential vitamins and antioxidants.
5. Incorporate the concept of mindful eating. It means to eat with all your senses, this helps in preventing overeating.