How can I lose belly fat? This is the question most people ask especially the ladies and new mothers. A good strategy to lose belly fast is to run for 25 minutes every day and eat a diet with few calories, fats and sugars so that the body uses up the accumulated fat.
But in addition to running, it is important to do abdominal exercises because they help to strengthen the abdomen, improving the abdominal appearance. If you do not like or are unable to do sit-ups you can use other exercises to define the belly.
Exercises to lose belly in 1 week
An excellent exercise to lose belly fat quickly is jogging because it expends more calories in a short period of time, since in just 25 minutes of running, at least 300 calories are expended, for example. If you are starting to practice physical activity, start slowly and gradually increase the time and intensity of your training.
Other exercises to complete the daily workout to lose belly in 1 week are the abdominals, which in addition to strengthening the abdomen, decrease the amount of fat accumulated in the region, helping to lose the belly.
How To Lose Belly In 1 Week – Best Exercises
The best exercises to burn localized fat are those that expend a lot of calories in 1 hour of activity, such as the following aerobics:
Running is a very efficient aerobic exercise to lose weight and lose belly, because in addition to activating several muscles and promoting muscle endurance and improving physical conditioning and cardiorespiratory capacity, it speeds up metabolism, stimulating fat burning.
A strategy to accelerate the process of weight loss and belly is interval training, which must be done at high intensity and which consists of alternating between periods of effort and rest, which can be active or passive, as it 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.
2. Aerobic class
Aerobic classes, such as jump and body combat for example, are also an option to lose belly because they are done at high intensity and also improve the person’s physical conditioning. In addition, aerobic classes are usually held in groups, which makes one person encourage another to do the activity correctly.
3. Skipping rope
Skipping rope is a complete exercise, as it stimulates the muscles, improves the health of the cardiovascular and respiratory system, improves physical conditioning, and speeds up the metabolism, favoring the loss of calories and the burning of fat. For the results to be maintained, it is important that this exercise is done in association with others and that the person has a healthy and balanced diet. Skipping rope is a complete exercise and has several health benefits.
Doing a bicycle workout is also a way to stimulate the weight loss process and lose the belly, as it promotes muscle mass gain and increased muscle strength and endurance, and the greater the amount of muscle, the greater the body’s capacity in burning fat.
5. Quick walk
When the walk is carried out at an accelerated and constant pace, it is possible to speed up the metabolism and promote weight loss and fat loss. However, for this to be possible, it is necessary that the walk be carried out regularly, at least for 30 minutes and at high intensity, in addition to being accompanied by adequate food.
Swimming is also an exercise that can be practiced to lose weight, as it improves physical conditioning and strengthens muscles, which helps in burning fat.
Diet to lose belly in 1 week
The diet to lose belly in a week consists of providing the maximum of nutrients with a minimum of calories, fats and sugars. In this diet it is recommended:
- Make 6 meals a day, always eating 3 in 3 hours;
- Drink at least 2 liters of water or green tea a day;
- Eat vegetables every day and an amount of meat, fish or chicken that fits in the palm of your hand;
- Eat 2 fruits a day, every day, preferably with less sugar;
- Take 2 yogurts with live lactobacilli a day, because it will facilitate intestinal transit, reducing the belly;
- Eat less salt, choosing aromatic herbs and seasoning salads with lemon, for example;
- Drink 1 cup of tea half an hour before lunch and dinner because it fights the gases and therefore deflates the belly.
Weight loss programs that have lasting effects are those that include regular physical activity and dietary reeducation, however, within a week it is possible to achieve visible results, but to complement this quick treatment we can also resort to aesthetic treatments such as lipo cavitation, radiofrequency and lymphatic drainage to eliminate excess fluids, fat and firm the skin.