To lose belly fat in 7 days, it is important to follow a low-calorie diet, prioritizing the intake of foods that are sources of fiber, water and proteins, such as low-fat dairy products, fresh fruits and vegetables, whole grains, lean proteins and legumes.
In addition, practicing daily aerobic and strength exercises, such as running, walking, swimming, weight training and functional exercises, are also important for accelerating metabolism and strengthening muscles, facilitating the loss of body fat.
It is important to remember that diets and physical exercises must be recommended by a nutritionist and a physical education professional, especially in the case of people with health problems, such as high blood pressure and diabetes, so that the general state of health, conditioning physique and ideal weight.
Diet to lose belly fat in a week
In the diet to lose belly fat in a week, it is important to prioritize natural and healthy foods, such as whole grains, fresh fruits and vegetables, proteins and low-fat dairy products and legumes, as they are sources of fiber, protein and water, which promote satiety. and reduce hunger throughout the day.
Diet menu to lose belly fat
The following table contains an example of a 7-day diet menu to lose belly fat:
This menu is just a model, which may vary according to individual preferences, current weight and general health. Because they are very restricted in nutrients and calories, diets to lose weight quickly should be done for a short time and, preferably, under the supervision of a nutritionist.
To find out your ideal weight, simply enter your data into the calculator below:
Exercises to lose belly fat
Practicing daily physical activity is essential to help lose belly fat, such as:
- Aerobic exercises, such as cycling, swimming, walking or running;
- Functional training;
- Bodybuilding.
These exercises help to burn body fat and gain muscle mass, promoting weight loss. It is important that the exercises are performed intensely and regularly, and it is interesting to follow the guidance of a physical education professional. Check out other exercises to lose belly fat.
Tips to help you lose weight
Some tips to help you lose weight are:
1. Consume thermogenic foods daily
Eating thermogenic foods daily, such as cinnamon, cocoa, guarana and turmeric, helps to speed up metabolism, stimulating the burning of body fat, thus facilitating the loss of belly fat. Find out how to consume thermogenic foods to lose belly fat.
Furthermore, drinking 3 cups of thermogenic teas daily, such as green tea, ginger tea, black tea and matcha, also helps to increase metabolism, stimulating the breakdown of body fat and weight loss. Discover all the teas that help you lose weight.
2. Drink plenty of water
Water occupies a volume in the stomach and, therefore, drinking 1.5 to 2 liters of water per day helps to reduce the feeling of hunger. Furthermore, water also helps to speed up metabolism and improve performance during physical exercise, making it easier to lose belly fat. See the recommended amount of water for each person.
3. Get a good night’s sleep
Getting a good night’s sleep helps you lose belly fat, because sleeping helps regulate the production of hormones related to satiety, such as ghrelin and leptin, controlling hunger throughout the day.
Furthermore, sleeping 7 to 9 hours a night also regulates the production of GH, a hormone that helps with weight loss. See how many hours you sleep per night to lose weight.
4. Avoid foods high in sugar and fat
To lose belly fat in a week, it is essential to avoid consuming foods rich in fat and sugar, such as ice cream, cake, biscuits, fast food, fried foods, jellies and snacks, as these foods contain a high calorie content that makes it difficult to lose weight. loss of body fat.
5. Eat slowly
Eating slowly and chewing your food well increases meal time, stimulating the stomach to send signals that it has already received enough food to the brain, helping to control hunger and promoting belly loss.
To eat slowly, you can place the cutlery on the plate between bites. Furthermore, avoiding watching television or using your cell phone also improves attention during meals, helping you chew more slowly.
