A good strategy to lose belly fast is to run or jog for 30 minutes every day, as well as eating a diet low in calories, fats and sugars. Physical activity in conjunction with diet will help the body burn accumulated fat, mainly at the abdominal level.
In addition to aerobic physical activity, it is important to carry out an exercise routine that helps to work and strengthen the muscles of the abdominal region, improving their appearance.
Despite the fact that 1 week is a very short period to eliminate all the accumulated fat, it is possible to lose weight and decrease the swelling in the abdomen, which is often not only associated with the accumulation of fat, but also the presence of gases or liquid retention. Find out what your ideal weight is by putting your data in the calculator below:
What exercises to do
An excellent exercise to lose belly quickly is running, since the body expends more calories in a short period of time, in just 30 minutes running about 300 calories are burned. It is important that if you are beginning to carry out physical activity, start by walking slowly, as you gain resistance you should gradually increase both the time and intensity of the training.
Other exercises to complete the daily training to lose belly in 1 week is the realization of abdominals, which help to decrease the amount of fat accumulated in the region helping to lose belly. Learn about the main exercises to define the abdomen .
The best exercises to burn the fat accumulated in the abdomen are aerobics, because when performing them the body consumes a lot of energy, some of them are:
1. run
Running is a very efficient aerobic activity to lose weight and belly, because in addition to activating various muscles and promoting muscular endurance, it improves physical conditioning, cardiorespiratory capacity and accelerates metabolism, burning fat stored at the abdominal level to produce energy needed to perform the exercise.
A strategy to accelerate the process of weight loss and belly is intercalated training, which must be done in high intensity and that consists of alternating periods of effort and rest, which can be active or passive because it further increases metabolism. It is important that this type of training is accompanied by a physical education professional to avoid injuries and verify that it is being carried out correctly.
2. Aerobic class
Aerobic classrooms, such as jump , body combat and zumba, for example, are also an option to lose belly and lose weight, because they are high-intensity activities that improve the person's physical conditioning. In addition to this, aerobic classes are usually carried out in a group, making them more stimulated to carry out the activity correctly.
3. Jump rope
Skipping rope is a complete exercise because it stimulates the muscles, improves the health of the cardiovascular and respiratory systems, improves physical conditioning and accelerates metabolism. To maintain the results, it is important that this type of exercise is carried out in conjunction with others such as walking, for example, and that the person has a healthy and balanced diet. See how you should start skipping rope .
4. Bicycle
Training by riding a bicycle is also a way to stimulate the process of weight loss and lose belly, since it promotes the increase of muscle mass and the increase of muscle strength and endurance. This occurs because the more muscle there is, the greater the body's ability to burn fat.
5. Walk fast
When the walk is carried out at a fast and constant rate, it is possible to accelerate 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 nutrition. See a workout routine for walking and losing weight .
6. Swimming
Swimming is also an exercise that can be practiced to lose weight, because it improves physical condition and strengthens muscles, helping to burn accumulated fat.
Diet to lose belly in 1 week
The diet to lose the belly in a week consists of providing the maximum of nutrients with the minimum of calories, fats and sugars. In this diet it is recommended:
- Make between 4 to 6 meals a day , trying to consume small portions every 3 hours;
- Drink 2 liters of liquids a day , preferring the consumption of water, lemon water, hibiscus tea or green tea;
- Consume 2 to 3 servings of raw or cooked vegetables daily;
- Moderate the consumption of red meat, with white meat such as fish, turkey or chicken without skin being preferred;
- Eat 2 to 3 servings of fruit a day , preferably those that contain less sugar such as apple, pear, plum, among others;
- Consume 1 or 2 yogurts with live lactobacillus a day , since it facilitates intestinal transit, maintains the health of the intestinal flora and prevents constipation, reducing the production of intestinal gases;
- Reduce the use of salt and increase the use of aromatic herbs to flavor foods, thus avoiding fluid retention;
- Drink 1 cup of boldo tea half an hour before lunch and dinner because it helps fight gas, helping to decrease abdominal bloating.
Weight loss programs that have long-lasting effects are those that include regular physical activity and food re-education, but within a week you can achieve visible results. See how food re-education works .
To complement this treatment to lose belly fast, you can also resort to aesthetic treatments, such as lipocavitation, radiofrequency and lymphatic drainage, these help to eliminate excess fluids, fat and tighten the skin.
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