How to lose belly fat: Lose 10KG in 1 week!
How to lose your belly in a few days and in a totally healthy way is the desire of many people. In addition, knowing How to Lose a Belly is the desire of many. Losing the belly requires the combination of two super important things: balanced diet and physical exercise. It is necessary that you know that there is no way to burn fat in just one part of the body, what you must do is eliminate the fat completely and consequently you will eliminate it in the desired area.
You can combine other items like diets, teas, juices and choose the right foods. Some workouts also manage to focus on certain regions, so today you will follow great tips on How to Lose a Belly . This article will teach you the easiest way to lose belly fat safely, stably and once and for all.
Many people think that this is impossible, but the truth is that not only is it possible to lose belly fat quickly, it is also the most recommended (within limits, of course). If you want to know How to Lose a Stubborn Belly, here is a great way to get started today.
Foods to lose belly fat:
1. Extra virgin olive oil:
Extra Virgin Olive Oil is one of the best foods to lose belly fat . A source of good fat , olive oil reduces inflammation in cells, making it easier to lose belly fat . It even slows down the rate at which the meal’s carbohydrates are digested, decreasing the release of insulin. This prevents new fat stores .
How and how much to consume: 2 tablespoons a day, in salad, pasta, cooked vegetables…
2. Coconut oil:
Coconut oil is one of the best foods to lose belly fat . Recent studies have confirmed that this coconut derivative improves the functioning of the thyroid gland, accelerating metabolism and fat burning . This is due to the type of fat (medium chain triglycerides) in the oil, which, upon reaching the liver, quickly turns into energy.
But it is its antioxidant and anti-inflammatory substances that are responsible for drying the abdomen. How and how much to consume: 2 to 4 tablespoons a day, in salad, soup or stir-fries. Consumed in the morning, preferably on an empty stomach, it helps to reduce appetite throughout the day.
3. Red fruits:
Red fruits are important foods to lose belly fat . Strawberry, jabuticaba, grape, cherry, blackberry, açaí and raspberry are champions in anthocyanin. Pigment responsible for the purplish-red color of these fruits, it also has an antioxidant function that helps in burning abdominal fat .
4. Papaya:
Papaya has already been consecrated by popular wisdom as one of the Foods to Lose the Belly . Papaya contains papain, which helps in the digestion of proteins, in addition to being rich in fiber, substances that help in intestinal transit.
The fruit also has beta-carotene, an antioxidant that gives foods their orange color and protects the health of the skin, reducing the appearance of blemishes and dryness. thus avoiding the feeling of bloating in the belly.
5. Probiotics:
Foods with live bacteria beneficial to the body , yogurts and probiotic fermented milks help to significantly reduce abdominal fat . In addition to contributing to the proper functioning of the intestine.
How and how much to consume: 1 to 2 servings every day. Give preference to the skimmed and sugar-free versions.
6. Ginger:
Ginger is one of the top foods to lose belly fat . Well, it has thermogenic action, eliminates toxins, exterminates Cellulite and is still powerful in the fight against colds and flu. Need another reason to include it in your everyday juices?
7. Quinoa:
Quinoa is one of the best foods to lose belly fat . It is a good alternative of Foods that Help Lose the Belly . Well, every 100g of quinoa has 12g of protein, a surprising amount for a vegetable.
It is, therefore, a great option to Lose a Belly . The grain also provides complex carbohydrates, which provide energy for the body to perform any activity, being an excellent alternative to white rice .
8. Cinnamon:
Cinnamon is one of the best foods to lose belly fat . It is a very common spice used by many cultures in the world for thousands of years. Just half a teaspoon of cinnamon a day can help establish a blood sugar balance and prevent insulin from building up after a meal which stimulates the body to take in fat instead of being expended.
The good side of cinnamon is that it has a natural sweetness that will reduce the craving for sugar, thus preventing the consumption of unnecessary calories in the body.
9. Avocado:
Avocado is one of the best foods to lose belly fat . Rich in good fat , this fruit has the power to soften the increase in fat cells between the abdominal organs. It also brings glutathione, a substance that helps balance cortisol levels – in excess, this stress hormone clogs the diet and inflates the love handles.
10. Vinegar:
Vinegar is one of the best foods to lose belly fat. Main substance in vinegar, acetic acid is multipurpose: it accelerates metabolism , prevents insulin spikes in the blood (reduces the risk of the body accumulating fat ) and inhibits appetite.
Highlight for apple cider vinegar: In addition to acting in weight control, this type of vinegar is more effective in diuretic action and in the elimination of toxins. How and how much to consume: 1 to 2 teaspoons diluted in a glass of water or light juice, before meals. Or even as a salad dressing.
Teas to lose belly fat:
1. Green tea:
Now let’s talk about green tea that is widely used to lose belly fat , a very healthy drink with great thermogenic powers. This tea helps to increase calorie burning as it is able to speed up metabolism . Another benefit it is able to provide is an increased feeling of satiety. This effect helps control hunger, preventing unnecessary eating.
This drink also has anti-inflammatory and antioxidant effects. Thanks to these effects, green tea is great for helping to fight cellulite. In addition, it is a powerful ally against premature aging and serious diseases such as cancer. Learn how to easily prepare a very simple and quick green tea recipe to lose belly fat .
INGREDIENTS:
- 3 slices of pineapple
- 1 liter of water
- 20 grams of green tea
PREPARATION MODE:
- The preparation of the drink has no secrets. Just put the water in a bowl and put it on the fire, when the water starts to boil (when the first bubbles appear), turn off the heat immediately and put the green tea in the hot water .
- Then, you should cover the bowl and let the mixture rest for about 10 minutes.
- Then, just put the green tea in the blender, add the pineapple slices and beat well. Then just strain to drink.
- Tea is healthy, and can help you lose belly fat , however, don’t overdo it, take a maximum of 4 cups a day. If you have any health problems, talk to your doctor before taking it.
2. White tea:
White tea blocks the formation of new fat cells while also boosting lipolysis, the body’s process of breaking down stored fat .
White tea has also been found to be a good source of catechins, a type of antioxidant that triggers the release of fat from cells – helps to speed up the liver’s ability to turn fat into energy and lose belly fat .
3. Oolong tea:
This antioxidant-rich traditional Chinese drink not only helps keep cholesterol levels within limits and aids digestion, but it can also help speed up your metabolism and lose belly fat .
Like green tea, oolong tea also contains catechins, which boost efforts to lose belly fat by improving the body ‘s ability to metabolize fat .
4. Honey and cinnamon tea:
This tea to lose belly fat has many nutritious properties, as well as being a natural remedy to speed up metabolism and burn fat. The secret is to replace the sugar with natural honey, so this can be done to sweeten any of the teas .
INGREDIENTS:
- 1 tablespoon of natural bee honey;
- ½ tablespoon of cinnamon powder;
- 1 teacup of water .
PREPARATION MODE:
- Bring the water to a boil and remove from the heat as soon as it starts to boil.
- Add honey and cinnamon and mix until well dissolved.
- Let the tea sit for at least five minutes before drinking it.
- It is recommended to take it daily at breakfast and before bed.
5. Goji berry tea:
Tea from this South Asian berry can increase calorie burn by up to 10%, according to research published in the Journal of the American College of Nutrition.
Traditional in Chinese medicine for helping to treat diabetes, this tea can also have good effects for those who want to lose belly fat . Its effects can last up to four hours and is ideal to take before training.
INGREDIENTS:
- 1 cup of dehydrated goji berry tea;
- 1 liter of water.
PREPARATION MODE:
- Bring the water to a boil and as soon as it starts to boil, turn off the heat.
- Add the dehydrated goji berry and cover.
- Let it rest for ten minutes. Strain before serving.
- This tea is ideal to drink before training, and for even better results, mix goji berry tea with green tea.
6. Yerba mate tea:
The famous chimarrão, or tereré, is also a good tea option for Losing a Belly , as it has thermogenic properties. Recent research found that participants who took a one-gram capsule of yerba mate an hour before exercising had a significant increase in metabolism even when they were not exercising.
INGREDIENTS:
- 2 tablespoons of yerba mate;
- 1 liter of water .
PREPARATION MODE:
- Put a liter of water on high heat. When it starts to boil, add the yerba mate, turn off the heat and cover, letting it rest for at least ten minutes. Strain and it’s done.
- Yerba mate tea can be taken daily, hot or cold, and should be kept in the fridge for a maximum of one day.
7. Sage and bay leaf tea:
The mixture of sage and bay leaf is good not only for losing belly fat , but also for improving the functioning of your digestive system, contributing to a good intestinal flow.
INGREDIENTS:
PREPARATION MODE:
- Bring the water to high heat and when it starts to boil, add the sage, bay leaf and cinnamon.
- Let it boil for fifteen minutes and turn off. Strain and it’s done.
- This tea can be taken daily, no more than two cups a day.
8. Ginger and Cinnamon Tea:
The two ingredients of this tea to lose belly fat are thermogenic foods capable of accelerating metabolism by increasing fat burning . In addition, ginger has anti-inflammatory properties and can be effective against abdominal bloating.
INGREDIENTS:
- 1 tablespoon of grated ginger;
- 1 cinnamon stick;
- ½ liter of water .
PREPARATION MODE:
- Boil the water , add the cinnamon and leave for five minutes. Remove from heat and add ginger. Cover the container and let it rest for another five minutes. Drink it while it’s still hot.
- If you want to give this recipe an Indian chai feel, just add some cloves and cardamom along with the cinnamon.
- Do not drink more than two cups of this tea a day. The ideal is to take one when you wake up and one before bed.
9. Berberry tea:
The bark of the stem, fruits and roots of berberis contain berberine, a chemical that helps to burn fat naturally. Previous studies have also found that consuming the plant can increase energy expenditure and help decrease the number of receptors on the surface of fat cells , making them able to absorb fewer incoming sources of fat .
10. Hibiscus tea:
This is another drink that can help you lose weight and lose belly fat . Hibiscus tea has a large amount of flavonoids, organic acids and also antioxidant substances. For this reason, it is very good to help fight fluid retention, and also to expel unwanted fat lodged in the belly region.
To learn how to easily prepare hibiscus tea, and also to know what other benefits it can bring to those who use it, go here and read a very interesting article we wrote on the subject.
Exercises to lose belly fat:
1. 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.
2. Race:
An hour of running burns 600 calories and strengthens the bones of the body. Whoever chooses this modality in the group of exercises to lose the belly , must not forget to use appropriate shoes to protect the joints.
3. 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.
4. Kettlebell training:
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 the body’s major muscle groups.
5. 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 fast that you will practice, it is worth including the concept of HIIT training.
6. Muscle 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 because the greater the amount of muscle in a person’s body, the more calories he will be able to burn throughout his day, even when he is not working out.
7. Jumping rope:
We seem to forget that jumping rope is a physical activity. Often associated with child’s play or boxing, 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.
8. Swimming:
A vigorous session of swimming burns 400 to 700 calories per 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.
9. 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.
10. 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.
Juices to lose belly fat:
1. 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.
2. 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.
3. Lemon Juice:
Each 250 ml glass of juice has approximately 54 calories.
INGREDIENTS:
PREPARATION MODE:
- Blend all the ingredients in a blender, strain and then drink, preferably without using sugar.
4. 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.
5. Flaxseed Juice:
INGREDIENTS:
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.
6. Plum and papaya 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.
7. Strawberry juice and 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.
8. Watermelon and cashew 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.
9. 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.
10. 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.
Menu to lose belly:
This How to Lose a Belly menu should be followed for up to 2 weeks, but remember to look for a specialized professional so that he can indicate the best menu for your condition.
Breakfast:
Option 1:
- Sweet pancake
- 1 cup (tea) of black coffee sprinkled with cinnamon
Option 2:
- 30 g (3 units) brown rice crackers
- Omelet: 130 g (2 pcs) egg + 11 g egg whites (3 pcs), pepper and leafy greens (spinach, mustard)
- 1 cup green tea with ginger
Option 3:
- 70 g (3 tbsp/soup) boiled or roasted sweet potato
- 100 g (4 tbsp/soup) shredded chicken with curry
- 1 cup (200 ml ) lemon water
Morning Snack :
Option 1:
- 150 g (3 thin slices) pineapple with ginger zest and ground cinnamon
Option 2:
- 150 g (approximately 1/2 unit) papaya with lemon squeezed on top
Option 3:
- 130 g (1 medium unit) cooked apple with cinnamon
Lunch:
Option 1:
- Green leafy salad
- 100 g (4 tbsp/soup) of vegetables (suggestion: asparagus with boiled carrots and pepper)
- 4 g (1/2 tbsp/soup) extra virgin olive oil
- 100 g (4 tbsp/soup) boiled or baked sweet potato
- 100 g (1 medium fillet) of lean grilled meat – only 2 times a week; on other days, prefer 200 g (2 small fillets) of fish or 150 g (large fillet) of grilled chicken or 220 g (1 cup/tea) of cooked beans with bay leaf
Option 2:
- Green leafy salad
- 100 g (4 tbsp/soup) of vegetables (suggestion: steamed broccoli with raw tomato)
- 7 g (1/2 tbsp/soup) unsalted flaked almonds
- 100 g (4 tbsp/soup) of black rice with leek
- 200 g (1 large fillet) of grilled tilapia with rosemary
Option 3:
- Green leafy salad
- 100 g (4 tbsp/soup) of vegetables (suggestion: steamed cauliflower with grated raw beetroot)
- 4 g (1/2 tbsp/soup) extra virgin olive oil
- 100 g (4 tbsp/soup) of mashed manioc with mustard seed
- 150 g (4 tbsp/soup) shredded chicken with curry
Afternoon snack:
Option 1:
- 15 g (5 whole units) of walnuts
Option 2:
- 20 g (5 units) Brazil nuts
Option 3:
- 15 g (1 tbsp) unsalted flaked almonds
Afternoon snack:
Option 1:
- 50 g (2 tbsp) sweet potato, boiled or baked
- 75 g (3 tbsp/soup) shredded chicken with rosemary
Option 2:
- 90 g (1 unit) mashed banana with cinnamon
- 65 g (1 unit) boiled egg with pepper
- 200 ml (1 cup/tea) of yerba mate tea (optional)
Option 3:
- 150 g (5 tbsp/soup) of berries
- 180 g (1 small pot) of light yogurt with cinnamon and anise
Dinner:
Option 1:
- Green leafy salad
- 100 g (4 tbsp) vegetables (suggestion: zucchini with pepper and mustard seed)
- 2 g (1 tsp) of extra virgin olive oil
- 200 g (2 small fillets) of roasted tilapia with tomato and basil
Option 2:
- Green leafy salad
- 100 g (4 tbsp/soup) of vegetables (suggestion: steamed pumpkin with parsley)
- 2 g (1 tsp) of extra virgin olive oil
- 250 ml (8 units) boiled liquid egg white with tomato and spinach
Option 3:
- Green leafy salad
- 100 g (4 tbsp) vegetables (suggestion: grilled eggplant and zucchini with pepper)
- 100 g (1 medium fillet) fresh tuna, sealed with black pepper, thyme and 5 g (1/2 tbsp) sesame
Supper:
Option 1:
- 150 ml (4 units) of liquid white
Option 2:
- 65 g (1 egg) hard-boiled egg
Option 3:
- 25 g (1 scoop) of whey protein mixed with water
Extra tips:
1. Drinking plenty of water:
This is one of the best tips on how to lose belly fat . Perhaps you are among those who are still not clear enough about the benefits that water brings to your body . It is natural because, in fact, we Brazilians usually do not have access to this information nor do we seek to know.
But the fact is that water has a slimming action because it increases the feeling of satiety and acts as an astringent, cleaning the body . This enhances the actions of the digestive system and leads to weight loss.
2. Eating in moderation:
So the tip is that you eat in moderation. Control your schedule well and eat only when it is actually at the set time each day. Eat slowly to Lose the Belly, feeling the taste of what you are eating. If your food is under control, you will surely reach the goals you expect!
3. Avoiding fried foods:
Fried foods are pure fat , exactly what we cannot ingest when our intention is to lose belly fat . After all, if the idea is to lose belly fat, you need to consume fewer calories. Fried foods are a real poison for you!
4. Not drinking liquids:
Note that nutritionists usually advise us to learn to eat without ingesting liquids. When we drink any type of drink (including water ) with meals, our body is slower to digest and even swells, because it stays with food inside itself for an unnecessary period of time. Use these Tips on How to Lose the Belly in a Few Days.
5. Avoiding sweets:
Sweets are a great source of sugar and this is very bad for anyone who wants to know How to Lose a Belly . Sugar is absorbed by our intestines and goes into the bloodstream in the form of glucose. Glucose works so that the pancreas releases insulin into the blood to get the glucose into the cells.
And therein lies the “x” of the question. When insulin gets high in your blood, you can’t lose belly fat . To be able to do this, you need to cut out sweets from your diet.
7. Avoiding sodas:
For you to lose belly fat and define your abs, you need to exclude soda from your diet. This attitude is one of the most necessary because soda is an extremely caloric drink, has acid (which provides gas retention) and still retains liquids in the body .
8. Not feeling hungry:
One of the biggest mistakes that a person makes when they want to lose the belly is to imagine that they need to starve (in the most literal sense of the word). This is never a good option because we support such a thing for a while but are unable to do so for a long time.
Organize yourself to always eat every three hours so you don’t suffer from this evil. This will certainly be very important for the entire weight loss process, and this is one of the best Tips on How to Lose the Belly.
9. Regulating your schedules:
This is one of the Excellent Tips on How to Lose the Belly . Be very careful with the times to eat, sleep, rest. Your organism works like a machine and needs to have rites to function perfectly.
If you don’t have regular schedules, it will always cause you problems to know when to eat and digest , always giving you the feeling that you are empty. This will make you eat compulsively and end up gaining “a few” extra pounds.
10. Physical activities:
This is also one of the most important tips on how to lose belly fat. No diet will be successful if you don’t dedicate yourself to physical activity. They are essential because they provide you with the acceleration of metabolism and the best performance of the body ‘s functions , which inevitably gives you the ability to reduce weight and measures quickly.