The 20 tips on how to lose belly fat in 1 week!

But in addition to running, it is important to do abdominal exercises because they help to strengthen the abdomen, improving the abdominal appearance. Although 1 week is a very short period to eliminate all the accumulated fat, it is possible to lose weight and lose belly fat .

Losing belly fat or losing abdominal fat or visceral fat is the motivation for many people who start a diet to lose weight. This is a legitimate concern, because more than an aesthetic issue, losing belly is health. So, check out now The Tips on How to Lose the Belly in 1 Week:

Tips on how to lose belly fat in 1 week:

1. Playing tennis:

For those who like to play sports and prefer to work out with a partner on the other side instead of training alone, tennis is a good option. A match burns up to 600 calories, is good for bone health, works the arms, abdomen and leg muscles and improves flexibility, balance and posture.

2. Elliptical trainer:

For those who go to the gym, exercising on the elliptical can be a good alternative. Low impact, it promotes the elimination of 600 calories per hour of medium intensity activity. Its handles allow not only the lower part, but also the upper body  to be worked during the series.

A tip to increase the caloric expenditure in the equipment is to hold the mobile handles of the device, not the static ones. This way, you will also move your arms, burn more calories and tone them up.

3. Doing swimming:

A vigorous swim session burns 400 to 700 calories an hour while toning, strengthening and conditioning the body . The advantage of exercise is that it has a low impact and can be done by people with arthritis, obesity, musculoskeletal diseases such as osteoarthritis and low back pain, and even women who are in the last trimester of pregnancy, as long as there is a doctor’s approval, obviously.

4. Jumping rope:

We seem to forget that jumping rope is a physical activity. Always associated with child’s play or boxers, jumping rope is a fantastic exercise to burn calories and work various muscles in the body . In one hour of jumping rope you can burn up to 800 calories. And if you want, you can still do HIIT variations in your jump rope training. It is also advantageous to improve motor coordination and agility.

5. Strengthening training:

Sit-ups, push-ups, lunges, rows, curls, dips and squats are some of the exercises that can appear in a strengthening workout. They help in gaining muscle mass and this is important for those who want to lose belly fat in 1 week  because the greater the amount of muscle in a person’s body  , the more calories they will be able to burn throughout their day, even when they don’t. is working out.

6. High-intensity exercises:

You can improve the benefits of aerobic exercises in relation to burning calories by integrating them with a High Intensity Interval Training (HIIT). In this type of training, what happens is the alternation between activities performed at a high intensity, as the name implies, and rest periods.

According to the American Collegiate of Sports Medicine, workouts like this speed up your metabolism  for up to 24 hours after you finish training, which makes the calorie burning process more efficient.

And the best thing is that you can choose between several exercises in a HIIT workout: running, swimming, cycling, treadmill or stationary bike. So now you know, among the exercises to lose belly fat in 1 week  that you will practice, it is worth including the concept of HIIT training.

7. Treino kettlebell:

An iron ball attached to a handle. This is the kettlebell, a piece of equipment that requires the body  to work on stability, as the weight is not evenly distributed with a normal dumbbell. Plus, a 20-minute kettlebell workout eliminates up to 400 calories, improves balance, posture, and works major muscle groups in the body .

8. Riding a bike:

For those who do not want to go to a gym, have a bicycle at home and want to get rid of the extra pounds soon, cycling is a good option. The activity can burn from 400 to 1110 calories per hour, depending on the practitioner’s weight, the terrain he is on and his speed.

The exercise does not strain the joints and the possibility of pedaling outdoors makes training more interesting, as being able to be in different environments each session reduces the chances of getting tired of the activity soon.

9. Running:

One hour of running burns 600 calories and strengthens the bones in the body . Whoever chooses this modality in the group of exercises to lose the belly in 1 week , must not forget to use appropriate sneakers to protect the joints.

10. Functional training:

Performed with belts, balls, cones, trampolines, weights, kettlebells, dumbbells, bars, elastic bands and even your own body weight , functional training is one in which all the muscles of the body  are worked in exercises that simulate routinely performed movements . in people’s daily lives.

This includes squats, jumps, spins, pushes and sprints, which when combined in one session, promote the burning of 800 to 1000 calories. Other benefits of functional training are posture, stability, flexibility, strengthening and conditioning of the body .

11. Cabbage Juice:

INGREDIENTS:

• 2 cabbage leaves  _
• 1 spoon  of mint leaves
• 1 apple, 1 carrot or 1 beet
• 1/2 cucumber
• 1 coffee spoon of  grated ginger
• 1 glass of water

PREPARATION MODE:

• Blend all ingredients in a blender, strain and drink.

12. Watermelon and Ginger Juice:

Each 250 ml glass of juice has approximately 148 calories.

INGREDIENTS:

• 3 slices of pitted watermelon
• 1 teaspoon ground flaxseed
• 1 teaspoon grated ginger

PREPARATION MODE:

• Blend all the ingredients in a blender, strain and then drink, without sweetening.

13. Watermelon Juice:

Each 250 ml glass of juice has approximately 123 calories.

INGREDIENTS:

• 1 slice of watermelon medium
• 1 lemon juice
• 150 ml  of coconut water
• 1 coffee spoon  of cinnamon
• 1 cashew nut

PREPARATION MODE:

• Blend all the ingredients in a blender, strain and then drink, preferably without sweetening.

14. Coconut water:

INGREDIENTS:

• 7 strawberries
• 250 ml  of coconut water
• 1 tablespoon(s) grated ginger
• 1 tablespoon golden flaxseed (can be brown)

PREPARATION MODE:

• Wash the strawberries well and mix everything quickly in the blender. Ideally, do not strain to drink.

15. Plum juice:

INGREDIENTS:

• 5 dried black plums
• 1 glass (200 ml)  mineral water
• 1 medium slice of papaya
• 1 peeled orange without seeds
• 2 tablespoons flaxseed (golden or brown)

PREPARATION MODE:

• Plums need to be softened to be used in the recipe, just soak in the glass of water  overnight. The next day, put the prunes and the water that was soaking in the blender along with the other ingredients, and mix quickly. This juice is not meant to be strained.

16. Flaxseed Juice:

INGREDIENTS:

• 1 dried black plum
• 2 slices of pineapples
• 3  mint leaves
• 1 cup (200 ml) of water
• 1 col. flaxseed (soup)

PREPARATION MODE:

• The plums need to be softened to be able to use in the recipe, for that, they must be soaked for 8 hours in the water  in the fridge.
• The next day, blend the drained plums and the other ingredients in a blender. The ideal is to drink without straining.

17. Pineapple juice:

​Each 250 ml glass of juice has approximately 165 calories.

INGREDIENTS:

• 100 ml of  ice water
• 1 slice of cucumber
• 1 green apple
• 1 slice of pineapple
• 1 teaspoon grated ginger
• 1 dessert spoon of chia
• 1 cabbage leaf

PREPARATION MODE:

• Blend all the ingredients in a blender, strain and then drink, preferably without sweetening.

18. Lemon Juice:

Each 250 ml glass of juice has approximately 54 calories.

INGREDIENTS:

• juice of 1 lemon
• Juice of 2 lime oranges
• 6  lettuce leaves
• ½ glass of water

PREPARATION MODE:

• Blend all the ingredients in a blender, strain and then drink, preferably without using sugar.

19. Tomato Detox Juice:

Each 250 ml glass of juice has approximately 20 calories.

INGREDIENTS:

• 150 ml of ready-made tomato juice
• 25 ml of lemon juice
•  sparkling water

PREPARATION MODE:

• Mix the ingredients in a glass and add ice when drinking.

20. Green juice:

Each 250 ml glass of juice has approximately 118.4 calories.

INGREDIENTS:

• 1 cabbage leaf
• juice of ½ lemon
• 1/3 peeled cucumber
• 1 unpeeled red apple
• 150 ml  of coconut water

PREPARATION MODE:

• Blend all the ingredients in a blender, strain and then drink, preferably without sugar.