How To Lose Belly Fat In 1 Week: Nutrition Tips & Exercises

A good strategy to lose belly fat fast is to run for 25 minutes every day and follow a diet that’s low in calories, fats, and sugars so that the body can burn fat more easily.

It is also recommended to do abdominal exercises, because they help strengthen the abdomen, improving its appearance.

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

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Exercises to lose belly fat in 1 week

Running is the best way to lose belly fat fast because it burns a great number of calories in a short period of time - in just 25 minutes of running, you can burn up to 300 calories. If you’re just starting out doing physical activity, then remember to slowly, and gradually increase the intensity and duration of your workouts.

You can also add some abdominal exercises to complete your daily workout to lose belly fat in one week, which in addition to strengthening your core, decreases the amount of fat accumulated in the area, helping you to lose belly fat. 

Best 5 exercises to lose belly fat

The best exercises for localized fat are those that burn the most calories in just one hour of activity, such as the following aerobic exercises:

1. Running

Running is an aerobic activity that is very efficient for weight loss and belly fat burning, because as well as activating several muscles, promoting muscle resistance and improving your physical condition and cardiorespiratory endurance, it accelerates metabolism, stimulating fat burning.

One strategy to accelerate the weight loss process and belly fat burning is to do some interval training, which should be done in high intensity. This consists of alternating between times of effort and rest, which can be active or passive, as this increases metabolism even further. It’s important that this type of training be supervised by a physical education professional to avoid lesions and to make sure that the activity is being carried out in high intensity. 

2. Aerobic class

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

3. Jumping rope

Jumping rope is a complete exercise as it stimulates the muscles and improves the cardiovascular and respiratory systems, accelerating metabolism, and encouraging calorie and fat burning.

Jumping rope is also considered a very complete exercise, since it has lots of different health benefits.

4. Cycling

Cycling is another great way of stimulating weight loss and belly fat burning, since it promotes muscle mass buildup and increases strength and muscle resistance, and the bigger the number of muscles, the bigger the capacity of the body to burn fat.

5. Speed walking

When a walk is done quickly and constantly, it’s possible to accelerate metabolism and promote weight loss and fat burning. For this to be possible, however, you need to do a regular walk that lasts at least 30 minutes, and in high intensity. It’s also important that you do the right diet alongside this physical activity. 

6. Swimming

Swimming is also an excellent exercise that can be practiced for weight loss, as it improves physical condition and strengthens the muscles, which helps with burning fat faster.

How To Lose Belly Fat In 1 Week: Nutrition Tips & Exercises

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 six meals a day, one every 3 hours;
  • Drinking at least two 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 two pieces of fruit a day, every day, preferably low-sugar fruit such as berries, kiwi or orange;
  • Eating two yogurts with live lactobacilli a day, such as Yakult, as this will encourage your body’s bowel movements, and thus reduce abdominal bloating
  • Eating less salt, by using more herbs and seasoning salads with lemon, for example;
  • Drinking one cup of boldo tea half an hour before lunch and dinner because boldo fights flatulence, and so decreases bloating.

Weight loss programs that have lasting effects are those that include 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 aesthetic treatments such as ultrasonic cavitation, radio frequency, and lymphatic drainage massage to eliminate excess fluid, and fat and promote skin firmness as these treatments can complement this weight loss program.

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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
  • 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
  • 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
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