How to Lose Belly Fat in 1 Week: Nutrition Tips & Exercises

November 2022

Running for 25 minutes every day and following a healthy diet is an efficient strategy for losing belly fat fast. A diet that is low in calories, fats, and sugars will allow the body to burn fat more easily.

Abdominal exercises are also recommended, as they will tone the abdomen and improve its appearance.

Although one week is a very short period of time to get rid of accumulated fat, it is possible to see some weight loss and reduce abdominal bloating. See what your ideal weight is by inserting your data below:

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6 best exercises for losing belly fat

The best exercises for targeting fat are aerobic exercises that burn the most calories in within a short amount of time. Some examples include:

1. Running

Running is an aerobic activity that is very efficient for weight loss and belly fat burning. It activates several muscles at once, and it requires muscle resistance while improving your physical stamina and cardiorespiratory endurance. All of this helps to boost your metabolism, which will activate fat burning.

One way to speed-up weight loss and belly fat burning is to do interval training, which should be done at a high intensity. This consists of alternating between periods of effort and rest to further increase metabolism. Rest can be active or passive. It’s important that this type of training is supervised by a personal trainer to avoid injury and to ensure that the activity is being carried out at a high intensity. 

2. Aerobic class

Aerobic classes like step class, combat, and Zumba, for instance, are also good options for losing belly fat as they are usually done at a high intensity. In addition, aerobic classes are normally done in groups, which is good because the participants encourage each other to perform the the activity correctly.

3. Jumping rope

Jumping rope is considered to be a complete exercise because it stimulates the muscles and improves the cardiovascular and respiratory systems. This will boost metabolism to promote calorie and fat burning. Overall, jumping rope has lots of different health benefits.

4. Cycling

Cycling is another great way of promoting weight loss and belly fat burning, since it builds muscle and improves strength and resistance. It employs a great number of muscles to work, and the more muscles working, the higher the capacity of the body to burn fat.

5. Speed walking

When it is consist and quick, walking can boost metabolism and promote weight loss and fat burning. For this to be possible, however, you need to do speed walk for at least 30 minutes at a consistently high intensity. It’s also important that you follow the right diet alongside this physical activity. 

6. Swimming

Swimming is also an excellent exercise that can be performed for weight loss, as it improves your physical condition and strengthens the muscles, which helps to burn fat faster.

Diet tips for losing belly fat in 1 week

The goal of this diet is to consume the maximum amount of nutrients with minimal calories, fats and sugars. The following diet tips are recommended when aiming to lose weight:

  • Eat six meals a day, once every 3 hours;
  • Drink at least two liters of water or green tea a day;
  • Eat a different salad every day and a piece of meat, fish or chicken that fits in the palm of your hand;
  • Eat two pieces of fruit a day, preferably low-sugar fruit such as berries, kiwi or orange;
  • Eat two yogurts with probiotics every day day as this will encourage your body’s bowel movements, and thus reduce abdominal bloating
  • Eat less salt, and use more herbs for seasoning (e.g. or lemon juice for salads)
  • Drink one cup of boldo tea half an hour before lunch and dinner. Boldo reduces gas, and decreases bloating.

Weight loss programs that have lasting effects are those that involve regular physical activity and dietary changes, however, it is possible to see visible results in just one week if you follow the above guidelines. You can also do cosmotic treatments such as ultrasonic cavitation, radio frequency, and lymphatic drainage massage to eliminate excess fluid and fat and promote skin firmness. These treatments can complement this weight loss program.

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Edited by Tua Saude editing team in November 2022. Clinical review completed by Carlos Bruce - Personal Trainer in September 2018.

References

  • JOHNS HOPKINS UNIVERSITY. 8 Ways to Lose Belly Fat and Live a Healthier Life. Available on: <https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life>. Access in 03 Dec 2019
  • ROLLS, Barbara J. et al. Salad and satiety: Energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc. Vol. 104, n.10. 1570–1576, 2004
Show more references
  • MARAGON, Antônio F.C.; WELKER, Alexis F. Otimizando a perda de gordura corporal durante os exercícios. Universitas Ciências da Saúde. Vol.1, N.2. 363-376, 2008
Clinical review:
Carlos Bruce
Personal Trainer
Graduated in Physical education by UFRJ in 2012 and member #038849 of CREF-RJ, Brazil. Has his Masters and Doctorate in Physical Activity and Health.