A good strategy to lose belly fat fast is to run for 25 minutes every day and follow a diet that’s low in carbs, fats, and sugars so that the body burns the accumulated fat more easily.
It’s important to also do abdominal exercises, because they help strengthen this area, improving the appearance.
Although 1 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 your ideal weight is by entering your data below:
Running is an excellent way to lose belly fat fast because it burns a greater number of calories in a short period of time; in just 25 minutes of running, you can burn 300 calories. If you’re just starting out doing physical activity, then go slowly, gradually increasing the intensity and duration of your workouts.
Other exercises to complete the daily training to lose belly in 1 week are ab workouts, which in addition to strengthening your core, decrease the amount of fat accumulated in the area, helping you to lose belly.
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 6 meals a day, one every 3 hours;
- Drinking at least 2 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 2 pieces of fruit a day, every day, preferably low-sugar fruit;
- Eating 2 yogurts with live lactobacilli a day, such as Yakult, because it will help intestinal transit, this way decreasing abdominal bloating;
- Eating less salt, giving preference to herbs and seasoning salads with lemon, for example;
- Drinking 1 cup of boldo tea half an hour before lunch and dinner because it fights flatulence, also known as passing gas, and so diminishes bloating.
Weight loss programs that have lasting effects are those that include regular physical activity and dietary reeducation, however, it is possible to get visible results in just one week. Aesthetic treatments such as lipo cavitation, radiofrequency and lymphatic drainage to eliminate excess fluid, fat and give firmness to the skin are all treatments that can complement this weight loss program.
1. Start The Day With Fenugreek Water
Fenugreek (or methi) seeds can prevent fat accumulation and have hypoglycemic properties. They can also improve insulin sensitivity in people with type 2 diabetes.
Drink fenugreek soaked water first thing in the morning (add two teaspoons of fenugreek seeds to a cup of water (375 ml) and let them soak overnight), 30 minutes before breakfast. Avoid adding fenugreek seeds to detox water if you have hypoglycemia. Instead, you can have lime water with a teaspoon of organic honey.
2. Have A High-Protein Breakfast
A high-protein breakfast, like protein powder smoothies and eggs and bacon, helps in keeping you full for a long duration. Proteins take longer to digest and hence increase satiety.
Dietary sources of protein increase thermogenesis in the body, which means you burn calories to digest the protein.
Proteins also help build lean muscle. The number of mitochondria found in lean muscle is higher. If lean muscle increases, the number of mitochondria also increases, which, in turn, helps boost metabolism.
3. Eat Smaller Portions More Often
Practicing portion control is a great way to reduce calorie intake. You may buy portion control plates to get an idea of how much protein, veggies, whole grains, and healthy fats you should consume per meal.
As a rule of thumb, half of the plate should be lean protein, one-fourth of it should be veggies, and the rest should be whole grains and healthy fats. Also, use smaller plates for your meals.
Have a meal every 2-3 hours. Include a healthy snack between two large meals. This will keep you from eating large quantities of food when you are super hungry. If you are new to the portion control concept, this article can help.
4. Reduce Refined Carbs And Sugar
Research proves that increased consumption of refined carbs and sugar can lead to weight gain. Refined carbs are easy to digest. This, in turn, reduces satiety and increases blood glucose levels.
High intake of refined sugar increases fat deposition and inflammation-induced weight gain. Therefore, it is best to avoid foods like burgers, pizza, cakes, pastry, churros, sodas, etc.
5. Drink Enough Water To Reduce Belly Fat
Various studies prove that water can help increase thermogenesis, satiety, and fat mobilization Keep sipping water throughout the day to start reducing belly fat. Here’s how much water to drink per day.
6. Increase Intake Of High-Fiber Foods
Dietary fiber helps to increase satiety by forming a gel-like layer in the stomach. Dietary fiber also acts as food for good gut bacteria, which break down fat into short-chain fatty acids. The short-chain fatty acids can help reduce belly fat.
Fiber adds bulk to the stool, thereby making food transition in the colon easier. This, in turn, improves digestion. If you are not sure which foods are high in dietary fiber, check out this list.
7. Consume Omega-3 Rich Fatty Fish
Fatty fish, like salmon, tuna, and mackerel, are loaded with omega-3 fatty acids. Polyunsaturated fatty acids (PUFAs) can help reduce inflammation, thereby reducing the risk of inflammation-induced weight gain. PUFAs can also help prevent fat accumulation, improve body composition, and increase satiety.