How to lose belly fat in 1 week

How to lose belly fat in 1 week
How to lose belly fat in 1 week
Belly fat, or visceral fat, is a particularly harmful fat that sits around your organs. The first week is the most important when you want to lose fat on your belly because changes in diet and exercise can lead to a relatively large weight loss in a short time. Learn the truth about how the body saves and builds belly fat, and then adjust your lifestyle accordingly to take as much fat as possible.

Myths around the belly fat unmask

Do not try to view the abdominal muscles isolated. You can not selectively remove your belly fat, just like other body fat. You have to lose weight by using a combination of diet and sports body fat all over your body.
Do not get hungry. If you eat too little, your body goes into the fat-storage mode, so eat a breakfast, healthy snack and fresh meals. Women should eat less than 1500 calories a day and men should not less than 1700 calories.

How to lose belly fat in 1 week

Focus more on nutrition than on sports. Although both are important parts of the equation, sleep and stress play a crucial role in the reduction of abdominal fat. Little sleep and a lot of stress tell your body that it has to produce the hormone cortisol, by which you grease around the belly around.
Do not put your diet on a cleansing or liquid food. Cleansing cures are usually good for losing weight when combined with a healthy diet. However, liquid cures do not give you the necessary nutrients for a sustained weight loss. Change your dietary habits to fresh fruits and vegetables, lean protein and whole grain.
Do not expect an even weight loss. In the first week, you will lose more centimeters on your belly than in the following weeks when you continue the diet. If you are at least 7kg above your ideal weight, you should see clear results in the first few weeks, but then it can be difficult to remove fat from your belly.
Remember that fat is not fat. Belly fat that is stored around your organs is called visceral fat and it increases the chances of diabetes, heart disease, and cancer. If you store fat in the thighs, the buttocks, and the arms, it is, according to the scientists' assumption, healthier than a "beer belly".
1- Eat to reduce the tummy
Eat more protein. You should only eat lean protein, such as protein, fish, chicken or red meat pieces with very little fat marbling. Protein requires more energy to digest and builds muscle.
You burn better fat when you build muscle. They increase your metabolism and burn more fat as you get stronger. Remember, when you design your training plan.

2- Eat more healthy foods
 Replace white bread, greasy meat, and sugar with fruits and vegetables. Your plate can be fuller than before, as long as ½ to 2/3 of the meal consists of vegetables.
Go shopping every Sunday. Buy in the outer aisles of the supermarket, and buy vegetables in many colors. Buy only whole grain, fruit, vegetables and lean protein in the next week.
 Low-fat dairy products. Protein-rich Greek yogurt, meager milk, and even low-fat cheese saturate and reduce calcitriol, a hormone that stimulates fat storage. Eat at least 125ml of yogurt a day, best unsweetened or weakly sweetened products.
How to lose belly fat in 1 week

Replace processed cereals with whole grain. Instead of simply buying wholemeal wheat bread, you should eat quinoa, oatmeal, apples, bananas, flax seed and wild rice. These fiber sources help digestion, rinse the organism and help with weight loss.
Select the grease. Replace all fats in the next few weeks with monounsaturated fats. This is the fat of nuts, olives and olive oil, flax seeds and avocados.
Choose snacks that contain lots of whole grain, protein, and monounsaturated fatty acids. A protein smoothie with Greek yogurt, almond and oat flakes or a slice of whole-grain bread with peanut butter saturate for example longer and provide important nutrients.
3- Choose a strenuous workout
When it comes to burning body fat, not every sport is the same. Make intensive training in the next 2 weeks like running, lap swimming, cycling, rowing or boot camp, instead of simple or moderate training.
How to lose belly fat in 1 week
In the next 1 week, do 6 times of strength training. This means 3 times a week, every other day. Start with 1.8 to 2.3 kg of free weights and work up to 3.2 kilograms if you do this easily.
Weight gauges are better than free weights if you do not know the correct shape.
Always bend your upper body when you perform the exercise. Do not bend your back. When you pull the belly, you better build belly muscles.

Start with simple, well-known exercises, such as bicep bends, reclining, triceps, chest compressions.
Make 3 sets of 8 to 10 exercises. You should use so much weight that you tired your muscles and you need a break after 3 sets each.
4- Do intensive interval training
This means that during the cardio unit you install 30 seconds to 1-minute sprints. Allow 2 to 4 minutes between sprints. Warm up before 5 minutes and work out afterward.
Even from walking, you can make an intensive interval training. Make 3 shorter, faster intervals (by changing fast walking with several slow intervals), and 2 walks at moderate intensity per week. So you burn 3 to 5 times more belly fat.
After 1 week of fat burning on the abdomen, you can reduce the training time for 20 minutes and make the sprints more strenuous to achieve a similar effect.
Do at least 30 minutes of conditioning. In the first 20 minutes you usually burn carbohydrates, then you start to reduce the fat stores. Extend your intense workout for greater weight loss in the next 2 weeks to 45 minutes 5 times a week.

Take part in an upper body training course

 Pilates, Barre, upper body fat burning and some yoga classes focus on abdominal and back muscles. Building these muscles through special exercises will help you break down more fat every week.
How to lose belly fat in 1 week How to lose belly fat in 1 week Reviewed by Jemi Culin on October 13, 2017 Rating: 5

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