How To Lose Belly Fat Naturally In 1 Week

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Today I’m going to share with you how I lost belly fat naturally in 1 week. In this guide, I’m going to show you my exact diet regimen, which helped me lose 8 pounds in just one week! Why do you need to lose belly fat naturally? Tons of reasons: Lose belly fat and burn belly fat for health reasons. Seriously, it’s linked to diabetes, abnormal cholesterol levels, insulin resistance, increased risk of a heart attack. Other people want to lose belly fat need because of their back problems. Belly fat can push into the spine and cause pain and other back problems if it isn’t dealt with. If you want to learn about how to lose belly fat naturally for any reason (from vanity to weight maintenance or anything else), this is the guide for you!

How To Lose Belly Fat In 1 Week

Running for 25 minutes every day and following a healthy diet is an efficient strategy for losing belly fat fast. A diet that is low in calories, fats, and sugars will allow the body to burn fat more easily. Abdominal exercises are also recommended, as they will tone the abdomen and improve its appearance. Running is the best way to lose belly fat quickly because it burns a high number of calories in a short period of time –  just 25 minutes of running can burn up to 300 calories. If you’re just starting an exercise routine, then remember to ease into it slowly, and gradually increase the intensity and duration of your workouts. In order to lose belly fat in one week, you can also add some abdominal exercises to complete your daily workout. Abdominal exercises will strengthen your core and decrease the amount of fat accumulated in the area, helping you to lose belly fat.

6 Best Exercises For Losing Belly Fat Naturally

The best exercises for targeting fat are aerobic exercises that burn the most calories within a short amount of time. Hence, these best exercises will help you how to lose belly fat naturally in 1 week:
  1. Running
  2. Aerobic
  3. Jumping Rope
  4. Cycling
  5. Speed Walking
  6. Swimming

1. Running

Running is an aerobic activity that is very efficient for weight loss and belly fat burning. It activates several muscles at once, and it requires muscle resistance while improving your physical stamina and cardiorespiratory endurance. All of this helps to boost your metabolism, which will activate fat burning. One way to speed up weight loss and belly fat burning is to do interval training, which should be done at a high intensity. This consists of alternating between periods of effort and rest to further increase metabolism. Rest can be active or passive. It’s important that this type of training is supervised by a personal trainer to avoid injury and to ensure that the activity is being carried out at a high intensity. Read More: How To Hire The Right Personal Trainer

2. Aerobic Class

Include aerobic exercises in your daily routine If you want to burn fat fast there is no getting around cardio training. Studies find that this is the most effective form of exercise to reduce belly fat.  By burning many calories your general health will improve. Hence, start doing high-intensity workouts of running, swimming, or aerobic classes, but keep in mind that frequency and duration are essential for satisfying results.

3. Jumping Rope

Jumping rope is considered to be a complete exercise because it stimulates the muscles and improves the cardiovascular and respiratory systems. This will boost metabolism to promote calorie and fat burning. Overall, jumping rope has lots of different health benefits.

4. Cycling

Cycling is another great way of promoting weight loss and belly fat burning since it builds muscle and improves strength and resistance. It employs a great number of muscles to work, and the more muscles working, the higher the capacity of the body to burn fat.

5. Speed Walking

When it is consistent and quick, walking can boost metabolism and promote weight loss and fat burning. For this to be possible, however, you need to do a speed walk for at least 30 minutes at a consistently high intensity. It’s also important that you follow the right diet alongside this physical activity. Read More: Walking For Weight Loss Tips

6. Swimming

Swimming is also an excellent exercise that can be performed for weight loss, as it improves your physical condition and strengthens the muscles, which helps to burn fat faster.

Diet For Losing Belly Fat In 1 Week

The goal of this diet is to consume the maximum amount of nutrients with minimal calories, fats, and sugars. For this, the following diet tips are recommended when aiming to lose weight:
  • Eat six meals a day, once every 3 hours;
  • Drink at least two liters of water or green tea a day;
  • Eat a different salad every day and a piece of meat, fish, or chicken that fits in the palm of your hand;
  • Eat two pieces of fruit a day, preferably low-sugar fruit such as berries, kiwi, or orange;
  • Eat two yogurts with probiotics every day as this will encourage your body’s bowel movements, and thus reduce abdominal bloating
  • Eat less salt, and use more herbs for seasoning (e.g. or lemon juice for salads)
  • Drink one cup of boldo tea half an hour before lunch and dinner. Boldo reduces gas and decreases bloating.
Weight loss programs that have lasting effects are those that involve 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 cosmetic treatments such as ultrasonic cavitation, radiofrequency, and lymphatic drainage massage to eliminate excess fluid and fat and promote skin firmness. These treatments can complement this weight loss program.

Flat Tummy Tips: 7 Steps To A Get Flat Tummy In 7 Days

You’ve been missing your routine at the gym very often, thanks to your busy schedule (or plain laziness), and suddenly you realize that in one week you have to attend a wedding. You want to wear your favorite saree or figure-hugging dress but are worried about your flabby stomach bulging out. This makes you worry about how to lose the fat around your tummy. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don’t have to completely alter your daily habits to get a flat stomach within 7 days! Just follow these 7 tips to reduce belly and flaunt your abs the way you have always dreamt of!

1. Circuit Training

If you want to build muscle and burn fat at the same time, you have to perform circuit training three days per week. How can you achieve this? Indulge in full-body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don’t forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.

2. Go For Abdominal Muscles Workout

If wondering how to lose tummy fat quickly, then include abdominal muscles workout in your ‘tips to reduce belly list. So this is three times a week. Crunches and leg raise for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets. Read More: Best Pre Workout Meal For Weight Loss And Muscle Gain

3. Check Your Food

The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole-grain pieces of bread, and kinds of pasta, chicken, beef, fish, and low-fat dairy should replace processed foods full of sugar. Read More: Best Foods To Eat For Weight Loss And Energy

4. Avoid Salt

Reduce your salt intake Consumed salt retains water and makes your belly feels bloated. Before making a purchase always make sure the nutrition label does not mention high sodium levels since processed food consists of salt, added sugar, and unhealthy fats.

5. Drink Water

Drink enough water Even if you don’t want to lose weight, staying hydrated is important for your general health. Drinking 4 – 5 liters of water each day is recommended and will burn more calories.  Also, drinking right before eating reduces your appetite as well as calorie intake. Make sure to avoid any other beverages containing lots of sugars and calories.  Drinking warm water with lemon in the morning on an empty stomach helps kickstart your metabolism and digestive system as well. Read More: Benefits of Lemon Water To Your Body

6Stay Away From Alcohol

Alcohol can make your stomach feel bloated. To get that perfect tummy for a figure-hugging dress or silk saree, stay away from having any alcohol for this week at least.

7. Say Bye-bye To Stress

Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain in the belly area. So try to keep your cool!

Common Exercises To Reduce Belly Fat

Here are some common exercises that you should do when trying to reduce your waistline.

 1.  Bear Crawl

Start with coming on all fours. Your hips should be in line with your knees and hands below your shoulders. Lift your knees slightly above the ground. Make sure your back is flat, legs hip-width apart and arms shoulder-width apart. Move your right hand and left leg forward. Now do the same with the other leg and hand. Repeat the move while alternating sides.

2.  Bicycle Crunches

Lie on your back with legs stretched and arms resting by your side. Put your hand behind your head (do not interlock them) and try to lift your shoulders and upper back off the ground. At the same time bend your left knee and bring it towards your chest and move your right elbow towards the center. Your knees and elbow should meet in the middle. Pause and then take your leg and hand to the starting point. Perform the same exercising with the other elbow and knee.

3.  Sit-ups

Lie down on your back with your knees bent and feet placed firmly on the ground. Place both your hands behind your head, without pulling on your neck. Now lift your upper body off the ground up toward your knees. Do not forget to breathe out when you do so. Hold on for 2-3 seconds then slowly lower yourself down, to return to your starting point. Breathe in when you go down.

4.  Flutter Kicks

Lie on your back with your legs together and hands underneath your buttocks. Lift your right leg off the ground slightly past the hip height. At the same time lift the left leg so it hovers a few inches off the floor. Your back should be on the ground. Hold this position for 5 seconds, then switch the position of the legs, making a flutter kick motion. To make this exercise more challenging, lift your head and neck off the floor.

5.  V-ups

Lie on your back and extend your arms behind your head. Your feet should be kept together and toes pointed. Keeping your legs straight, lift them up and at the same time raise your upper body off the floor. Keeping your core tight, reach out for your toes. Lower yourself and return back to the original position.

Conclusion

In conclusion, there are many ways to lose belly fat naturally. You can follow the exercises mentioned in this article and use the accompanying diets to help you on your way. Remember to be patient, as it may take some time to see results. And most importantly, have fun while you’re doing it!

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