Want to get a flat belly in a week? Five simple steps to lose weight and tone up your body

Want to shed away those extra pounds but not sure or confused about following the right plan? Yes, this can happen with too many weight loss advice and diets flooding the market. The problem is that most of these diets that claim to promise quick fat loss are not based on sound nutritional principles, putting your health at risk. But many people still look for quick fixes to get rid of belly fat although they are aware of the fact that fad diets aren't good for the health.

Losing weight and belly fat not only makes you look fitter and younger, it also reduces your risk of getting various health conditions, including heart disease, obesity, diabetes, respiratory problems, and some cancers. Truth is, belly fat is more than just a nuisance that makes your clothes feel tight.

But, the good news is that there are many ways that can help you lose weight fast without having you to go on a crash diet or follow a vigorous fitness regime. And these ideas have been backed by scientific studies, which means you can count on them to reduce excess body fat, including the stubborn abdominal fat. Here are five simple steps you can take to help you lose weight effectively and tone up your stomach in a week's time.

Eat healthily and slowly

Eating a properly balanced diet is the best thing you can do to maintain a healthy weight and improve overall health. Focus on whole foods - fruits, vegetables, whole grains - while cutting out on processed foods that are loaded with unhealthy fats, added sugars and salt. Slow down and savour your food. Studies suggest that eating slowly and having smaller bites can make you feel less hungry an hour afterwards than wolfing down the food. Speed eaters might also experience acid reflux (heartburn), and other digestive problems. So, try to eat slowly to make your digestive system work more efficiently.

Stay hydrated

Staying hydrated is crucial to your overall, good health. It helps remove waste from your body, maintain your temperature, boost metabolism, and lubricate your joints. In addition, drinking enough water helps your body avoid water retention, which makes it difficult to lose weight. It is recommended to drink 10-12 glasses of water per day.

Limit alcohol

Avoid or limit your intake of alcohol, which increases your risk for liver damage and other serious health problems if consumed excessively. Cutting out or drinking less is a good place to start, largely because of the link between calories in alcohol and weight gain. What's even worse is research has uncovered that alcohol especially decreases fat burn in the belly.

Manage stress

We have been hearing for some time that stress can cause weight gain. When you are too stressed, your nervous system instructs the body to release stress hormone, including cortisol. Research has shown that high cortisol levels increase appetite and drive abdominal fat storage. Moreover, cortisol released in your body also suppresses the immune system and inflammatory pathways, making you more susceptible to infections and chronic inflammatory conditions.

Get plenty of sleep

Several studies show that people who don't get enough sleep tend to gain more weight, particularly around the belly. This cleary indicates that sleep is important for maintaining a healthy weight. A sound sleep each night is essential for good health and well-being. Lack of sleep can affect your overall health and put you at a higher risk of serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes. Try to sleep for a minimum of 7-8 hours every night to avoid cravings and weight gain.