Discover how to lose belly in 1 week.
A good strategy to lose belly fast is to run or jog for 30 minutes every day, as well as eat a diet low in calories, fat and sugar. Physical activity in conjunction with diet will help the body burn accumulated fat, mainly at the abdominal level.
In addition to aerobic physical activity, it is important to carry out an exercise routine that helps to work and strengthen the muscles of the abdominal region, improving their appearance.
Even though 1 week is a very short period to eliminate all the accumulated fat, it is possible to lose weight and reduce swelling in the abdomen, which is often not only associated with the accumulation of fat, but also the presence of gases or fluid retention.
What exercises to do
An excellent exercise to lose belly quickly is running, since the body expends a greater amount of calories in a short period, in just 30 minutes running you burn about 300 calories.
It is important that if you are starting to do a physical activity you start by walking slowly, as you gain resistance you should progressively increase both the time and the intensity of the training.
Other exercises to complete the daily training to lose belly in 1 week is the performance of sit-ups, which help reduce the amount of fat accumulated in the region helping to lose belly. Learn about the main exercises to define the abdomen.
The best exercises to burn the fat accumulated in the abdomen are aerobic because when performing them the body consumes a lot of energy, some of them are:
Running is a very efficient aerobic activity to lose weight and belly, because, in addition to activating various muscles and promoting muscular endurance, it improves physical conditioning, cardiorespiratory capacity and accelerates metabolism, burning the fat stored at the abdominal level to produce the energy required to perform the exercise.
A strategy to accelerate the process of losing weight and belly is intercalated training, which must be carried out at high intensity and which consists of alternating periods of effort and rest, which can be active or passive due to the further increase in metabolism.
This type of training must be accompanied by a physical education professional to avoid injuries and verify that it is being carried out correctly.
2. Aerobic class
Aerobic classrooms, such as jump, body combat and Zumba, for example, are also an option to lose belly and lose weight because they are high-intensity activities that improve the physical conditioning of the person. In addition to this, aerobic classes are usually done in a group, making there more stimulus to perform the activity correctly.
3. Jump rope
Jumping rope is a complete exercise because it stimulates the muscles, improves the health of the cardiovascular and respiratory systems, improves physical conditioning and speeds up the metabolism.
To maintain the results it is important that this type of exercise is carried out in conjunction with others such as walking, for example, and that the person has a healthy and balanced diet.
Training while riding a bicycle is also a way to stimulate the process of losing weight and losing belly since it promotes the increase of muscle mass and the increase of muscular strength and endurance. This occurs because the more muscle there is, the greater the body’s ability to burn fat.
5. Walk fast
When walking is carried out at a fast and steady pace, it is possible to speed up metabolism and promote weight loss and fat loss. However, for this to be possible, the walk must be carried out regularly, at least for 30 minutes and at high intensity, in addition to being accompanied by an adequate diet. See a workout routine for walking and losing weight.
Swimming is also an exercise that can be practised to lose weight, because it improves the physical condition and strengthens muscles, helping to burn accumulated fat.
Diet to lose belly in 1 week
The diet to lose your belly in a week consists of providing the maximum of nutrients with the minimum of calories, fat, and sugar. In this diet it is recommended:
Make between 4 to 6 meals a day, trying to consume small portions every 3 hours;
Drink 2 litres of liquids a day, preferring the consumption of water, water with lemon, hibiscus tea or green tea;
Consume 2 to 3 servings of raw or cooked vegetables daily;
Moderate consumption of red meat, preferring white meat such as fish, turkey or skinless chicken;
Eat 2 to 3 servings of fruits a day, preferably those that contain less sugar such as apple, pear, plum, among others;
Consume 1 or 2 yoghurts with live lactobacillus per day, as it facilitates intestinal transit, maintains the health of the intestinal flora and prevents constipation, reducing the production of intestinal gases;
Reduce the use of salt and increase the use of aromatic herbs to flavour food, thus avoiding fluid retention;
Drink 1 cup of boldo tea half an hour before lunch and dinner because it helps fight gas, helping to reduce abdominal bloating.
Weight loss programs that have long-lasting effects are those that include regular physical activity and food reeducation, but visible results can be achieved within a week. See how food reeducation works.
To complement this treatment to lose belly fat, you can also resort to aesthetic treatments, such as lipo cavitation, radiofrequency and lymphatic drainage, this help eliminates excess fluids, fat and firm the skin.
We hope the article on How to lose belly in 1 week has been of help to you.