Is it possible to lose belly fat in a week? What exercise burns the most belly fat? How can I reduce my tummy in one week? How many days will it take to burn belly fat?
We will share the answers to a few questions that everyone is curious about above, in this article.
A fat belly is linked to various diseases as it is the most harmful fat in your body. Aside from working out, avoiding junk food and alcohol are among the ways to get a flat belly.
1. Include aerobic exercises in your daily routine
If you want to burn fat fast there is no getting around cardio training. Studies find that this is the most effective form of exercise to reduce belly fat.
By burning many calories your general health will improve. Hence, start doing high-intensity workouts of running, swimming or aerobic classes, but keep in mind that frequency and duration are essential for satisfying results.
2. Reduce refined carbs
One should avoid consuming refined carbs to lose fat around the abdominal area and have good metabolic health.
It is not necessary to stick to a strict low-carb diet, however it should be replaced with unprocessed carbs. Instead of white bread, white rice and sodas, eat more vegetables and whole grains.
3. Add fatty fish to your diet
Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat.
Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen.
4. Start the day with a high protein breakfast
Start your day with some Greek yogurt, protein smoothies, scrambled egg whites or porridge. After eating proteins in the morning, you will feel full until lunch without any hunger pangs.
Proteins increase your metabolic rate while retaining muscle mass during weight loss. You can also add proteins such as eggs, fish, chicken, beans or dairy in every other meal.
5. Drink enough water
Even if you don’t want to lose weight, staying hydrated is important for your general health. Drinking 4 to 5 liters of water each day is recommended and will burn more calories.
Also, drinking right before eating reduces your appetite as well as calorie intake. Make sure to avoid any other beverages containing lots of sugars and calories.
Drinking warm water with lemon in the morning on an empty stomach helps kickstart your metabolism and digestive system as well.
6. Reduce your salt intake
Consumed salt retains water and makes your belly feels bloated. Before making a purchase always make sure the nutrition label does not mention high sodium levels since processed food consists of salt, added sugar and unhealthy fats.
7. Consume soluble fiber
Similar to proteins, soluble fibers make you feel full for a few hours so that you don’t have to consume unneeded extra calories in your meal.
Soluble fibers absorb water and form a gel that lowers fat absorption — a good thing for someone seeking to lose weight. You can find them in barley, nuts, seeds, beans and lentils. (sop/kes)
Diet and exercises to lose belly fat in 1 week+
Running is an excellent way to lose belly fat fast because it burns a greater number of calories in a short period of time; in just 25 minutes of running, you can burn 300 calories. If you’re just starting out doing physical activity, then go slowly, gradually increasing the intensity and duration of your workouts.
Other exercises to complete the daily training to lose belly in 1 week are ab workouts, which in addition to strengthening your core, decrease the amount of fat accumulated in the area, helping you to lose belly.
Abdominal 1 Abdominal 2
Best exercises to lose belly fat
he best exercises for localized fat are those that burn a lot of calories in 1 hour of activity, such as the following:
|Type of exercise||Calories|
Diet for losing belly fat in 1 week
The trick of this diet is to provide the maximum nutrients with minimal calories, fats and sugars. The following is recommended for this diet:
- Eating 6 meals a day, one every 3 hours;
- Drinking at least 2 liters of water or green tea a day;
- Eating a different salad every day and a piece of meat, fish or chicken that fits in the palm of your hand;
- Eating 2 pieces of fruit a day, every day, preferably low-sugar fruit;
- Eating 2 yogurts with live lactobacilli a day, such as Yakult, because it will help intestinal transit, this way decreasing abdominal bloating;
- Eating less salt, giving preference to herbs and seasoning salads with lemon, for example;
- Drinking 1 cup of boldo tea half an hour before lunch and dinner because it fights flatulence, also known as passing gas, and so diminishes bloating.
Weight loss programs that have lasting effects are those that include regular physical activity and dietary reeducation, however, it is possible to get visible results in just one week. Aesthetic treatments such as lipo cavitation, radio frequency and lymphatic drainage to eliminate excess fluid, fat and give firmness to the skin are all treatments that can complement this weight loss program.