A good strategy to lose belly fat fast is to run or jog for 30 minutes every day, as well as to eat 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 perform an exercise routine that helps to work and strengthen the muscles of the abdominal region, improving its appearance. Although 1 week is a very short period to eliminate all the accumulated fat, it is possible to lose weight and reduce the swelling in the abdomen, which many times is not only associated to the accumulation of fat, but also to the presence of gases or fluid retention.
How to lose weight and lose belly in 1 week fast
What exercises to do
An excellent exercise to lose belly quickly is running, since the body spends a greater amount of calories in a short period of time, in just 30 minutes running you burn about 300 calories. It is important that if you are starting to do physical activity start by walking slowly, as you gain endurance you should progressively increase both the time and intensity of the workout.
Other exercises to complete the daily workout to lose belly in 1 week is the realization of sit-ups, which help reduce 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 fat accumulated in the abdomen are aerobic, because when performing them the body consumes a lot of energy, some of them are:
Running is a very efficient aerobic activity to lose weight and belly, since in addition to activate various muscles and promote muscular endurance, improves fitness, cardiorespiratory capacity and accelerates metabolism, burning fat stored at the abdominal level to produce the energy needed to perform the exercise.
One strategy to accelerate the process of weight and belly loss is interval training, which should be performed at high intensity and 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 be accompanied by a physical education professional to avoid injuries and to verify that it is being done correctly.
- Aerobic class
Aerobic classes, such as jump, body combat and zumba, for example, are also an option to lose belly and weight, because they are high intensity activities that allow to improve the physical conditioning of the person. In addition to this, aerobic classes are usually done in a group, increasing the motivation to perform the activity correctly.
- Jumping rope
Jumping rope is a complete exercise because it stimulates the muscles, improves the health of the cardiovascular and respiratory system, improves physical conditioning and accelerates the metabolism. To maintain the results it is important that this type of exercise is done in conjunction with others such as walking, for example, in addition to eating a healthy and balanced diet. See how to start jumping rope.
Training while riding a bike is also a way to stimulate the process of weight loss and belly loss, as it promotes the increase of muscle mass, strength and muscular endurance. This is because the more muscle there is, the greater the body’s ability to burn fat.
- Fast walking
When walking is carried out at a fast and steady pace, it is possible to speed up the metabolism and promote weight loss and fat loss. However, for this to be possible, walking needs to be done regularly, for at least 30 minutes and at high intensity, as well as being accompanied by proper nutrition. See a workout routine for walking and weight loss.
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 belly in 1 week consists of increasing the amount of nutrients with the minimum of calories, fats and sugars. In this diet it is recommended:
Eating between 4 to 6 meals a day, trying to consume small portions every 3 hours;
Drink 2 liters of liquids a day, preferring water, water with lemon, hibiscus tea or green tea;
Consume 2 to 3 servings of raw or cooked vegetables daily;
Moderate consumption of red meats, poultry, fish and fish products.