How to lose belly fat in 1 week: best exercises and diet

A good strategy to lose belly fat quickly in 1 week is to run for 30 minutes every day and eat a diet low in calories, fat and sugar. Physical activity, together with nutrition, helps the body to avoid accumulating more fat and to burn existing fat, especially around the abdomen.

In addition to aerobic activity, it is also important to do exercises that strengthen the abdominal muscles, improving their appearance. Therefore, it is important that the physical education professional and nutritionist are consulted so that a training and nutrition plan can be drawn up according to individual goals and needs.

Although 1 week is too short a period to eliminate all accumulated fat, it is possible to lose weight and reduce abdominal swelling, which is often not only associated with fat accumulation, but also with excess gas. or fluid retention.

Best exercises to lose belly fat

The best exercises to burn localized fat are those that burn a lot of calories in 1 hour of activity, such as the following aerobics:

1. Race

Running is a very efficient aerobic exercise for losing weight and losing belly fat, as in addition to activating various muscles and promoting muscular endurance and improving physical conditioning and cardiorespiratory capacity, it accelerates metabolism, stimulating fat burning.

A strategy to accelerate the process of losing weight and belly fat is interval training, which must be done at high intensity and consists of alternating between periods of effort and rest, which can be active or passive, as it further increases the metabolism. It is important that this type of training is accompanied by a physical education professional to avoid injuries and to make sure that the activity is being carried out at high intensity. See what interval training is and what types it is.

2. Aerobic classes

Aerobic classes, such as jump, body combat and zumba, for example, are also an option for losing belly fat, as they are done at high intensity and also improve the person’s physical conditioning. Furthermore, aerobic classes are usually carried out in groups, which means that one person encourages the other to perform the activity correctly.

3. Jump rope

Jumping rope is a complete exercise, as it stimulates muscles, improves the health of the cardiovascular and respiratory system, improving physical conditioning, and accelerates metabolism, favoring calorie loss and fat burning. For the results to be maintained, it is important that this exercise is done in combination with others and that the person has a healthy and balanced diet.

4. Bicycle

Doing a bike workout is also a way to stimulate the weight loss process and lose belly fat, as it promotes muscle mass gain and increased muscular strength and endurance, and the greater the amount of muscle, the greater the body’s capacity. in burning fat.

5. Brisk walk

When walking is performed at a fast and constant pace, it is possible to accelerate metabolism and promote weight loss and fat loss. However, for this to be possible, walking must be carried out regularly, for at least 30 minutes and at high intensity, in addition to being accompanied by adequate nutrition.

6. Swimming

Swimming is also an exercise that can be practiced to lose weight, as it improves physical conditioning and strengthens muscles, which helps burn fat.

See the video below for more exercise tips to lose belly fat:

Ideal weight calculator

To find out how many kilos to lose and thus be able to define an exercise and eating strategy to lose belly fat together with your physical education professional and nutritionist, enter your data into the calculator below:

Diet to lose belly fat in 1 week

To lose belly fat, you need to make some changes to your diet, which include:

• Eat 3 to 6 meals a dayas this will allow you to consume food several times a day in small portions, ensuring greater satiety;
• Increase consumption of protein-rich foodssuch as skimmed milk, low-fat white cheeses, eggs, fish, skinless chicken and turkey;
• Drink 2 liters of fluids per daygiving preference to drinking water, water with lemon, hibiscus tea or green tea, as this will help eliminate excess fluids in the body through urine;
• Avoid alcoholic drinksbecause they provide many calories that favor the accumulation of body fat;
• Avoid foods rich in sugarsuch as jams, white or brown sugar, honey, biscuits and cakes;
• Avoid foods high in fatsuch as sausages, butter, margarine, sauces, fried foods and frozen foods, such as lasagna and pizza;
• Consume between 2 and 3 servings of vegetables per day;
• Consume 2 to 3 servings of fruit per daypreferably those that contain less sugar, such as apples, pears and acerola, for example;
• Consume 1 or 2 yogurts with probiotics per day, which facilitates intestinal transit, maintains the health of the intestinal microbiota and prevents constipation, reducing the production of intestinal gases;
• Decrease the use of salt and increase the use of aromatic herbs to season food, thus avoiding liquid retention;
• Drink 1 cup of boldo tea 30 minutes before lunch and dinner to help combat gas and reduce abdominal bloating. Other teas that can also be ingested are star anise, peppermint, ginger and melissa tea.

Diets to lose belly fat and lose weight that have a lasting effect are those that are accompanied by regular physical activity and dietary re-education, making it possible to achieve visible results in 1 week. Check out a complete program to lose belly fat in 1 week.

Check out more diet tips to lose belly fat quickly and easily:

(video5)