Fitness

How To Lose Belly Fat In A Week + 3 Exercise To Lose Belly Fat In 1 Week

This post will show you how to lose belly fat in a week. A fat belly apart from how it stops you from looking at your best is dangerous to your health. Belly fat is fat that is usually stored around your abdomen. This is also known to make you prone to having cancer, high blood pressure, stroke, dementia, heart disease, and diabetes. Also, you are aware that you are what you eat. Therefore, if you love eating junk food, alcohol, salt and so on, this is a wake-up call.

Stay away from those foods. Just imagining how you would look with a lean stomach, instead of a flabby protruding one, is enough reason to burn that belly fat.

You cannot be doing the exercise to reduce belly fat for female at home that I will show here without eating clean expect to lose belly fat.

To stay healthier and lose the bad belly fat, you must change your diet, do some exercise routines and change your lifestyle. Furthermore, if you are serious in a week, you can begin to make some changes to your lifestyle, diet and do the exercises that can create some noticeable changes. So, in his post, we will show you how to lose belly fat in a week and give you 1 exercise to lose belly fat in 1 week.

Related Article: How to Lose Belly fats Without Losing Your Curves

How to lose belly fat in a week + 3 Exercise to lose belly fat in 1 week

If you are worried about your big stomach, it is a good sign that you will put in the work needed to stay fit. The exercises will not change your lifestyle completely but they will make you look better. Also, the tips will help you lose belly fat in a week to give you abs that you will be proud of.

Let us start the guide now.

3 Exercise to Reduce Belly Fat for Female at Home

#1. Include aerobic exercises in your daily routine

As you consider how to lose belly fat in a week and the type of exercise routine that you must do to lose belly fat in a week, one good way to do it is to start doing aerobics. There are many aerobic exercises. You can use cardio machines, spinning, and running. Others are swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing. Furthermore, if you perform these exercises at the high intensity it is called anaerobic exercises.

To burn stomach fat fast, you must do aerobics or what is called cardio training by the fitness industry. According to Duke University Medical Research, studies have found aerobics as the best exercise that you can do to trim down your waist and burn belly fat.

Also, when you do aerobics daily, you burn many calories and this will improve your health generally.  You can start doing high-intensity exercise like running, swimming or joining aerobic classes to motivate you.

Make sure you do these exercise routines consistent if you want fast results that will burn your belly fat.

Similarly, you can add Abdominal muscles workout routines to the aerobics daily. To lose that fat belly quickly, do the Aerobics and do abdominal exercise three times a week. Start with Crunches and leg raises and do 3 sets of 20 repetitions.

You should also add “planking”. To do planking position your body as if you are about to do the classic push-up. But, this time use your elbows to support your body and stay like that for 30 to 60 seconds. You can do 4 sets of the planking.

#2. Do Reverse Crunch Exercise To Lose Belly Fat In 1 Week

This move is very straight forward.

To perform these exercises, simply lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support.

Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest. Pause at the top for a moment, then lower back down without allowing you

Then do this for 20 to 45 seconds for 4 to 6 rounds, she suggests.

#3. Do Mountain Climber  Exercise To Lose Belly Fat In 1 Week

Mountain climbing also called “running planks’’ comes with a lot of benefits. According to Mark Briant, a personal trainer who manages a wellness consultancy Mob Fit, in an interview with HuffPost, stated that mountain climbers one of the best exercises that work the abs, arms, legs, and shoulders, while increasing your heart rate to lose fat generally.

So it should be of the most do exercises lose those belly at in a week.

How to perform Mountain Climber 

To perform this exercises start in high plank, hands stacked below your shoulders and your body in one straight line.

Make sure to keep your neck in line with your body.Quickly draw your right knee into your chest, and extend the leg back out as you drive your left knee to your chest. To raise your heart rate, run your knees in as quickly as you can.

A couple of form notes: “Do not let your butt go up in the air or your hands start to migrate out in front of your shoulders,” says Lefkowith. Also, make sure you’re not sagging into your shoulders.

    Then do this for 20 to 45 seconds for 4 to 6 rounds, she suggests.

Tips On How to lose belly fat in a week

#1. Tip- Wear A Waist Trainer when Exercising.

I cannot even over emphases the need for you to wear a trainer if you really want to lose those belly fats in a week.

Waist trainers help facilitate the belly fat burn process which results in more belly fat loss.

Preferable I will recommend you go for a latex waist trainer or cincher because the material is a rubber material which is what makes it increase the fat burn on the area your wear it.

You can check out this post for a list of various designs of waist trainers you can pick from.

#2. Tip- Minimize eating refined carbohydrates

Make sure you stay away from the consumption of refined carbohydrates if your goal is to lose fat around your abdomen and have good metabolic health. Metabolic health means having the ultimate levels of blood sugar, triglycerides and high-density lipoprotein (HDL). It also means having a good level of cholesterol, blood pressure, and waist circumference, without using drugs.

Please note that you do not have to stick permanently to a low-carbohydrate diet. All you need to do is change the carbohydrates to healthy carbs that are not processed. For example, instead of eating white bread, white rice and sodas, eat a more leafy vegetable, whole grains, and whole wheat and so on.

See a detailed healthy carbohydrate list in this article

#3. Tip- Eat More Soluble Fiber

Try and eat more soluble fibre because it is like protein. For instance, soluble fibre makes you feel full for longer hours. This helps you to keep away from eating extra calories in your meal that you do not need. Furthermore, you can get soluble fibre from veggies, fruits, beans, oats, legumes, dried peas, nuts, seeds, lentils, and barley.

#4. Tip- Eat high protein in the morning

You can begin your day by taking a nutritious high rich protein food. For instance, you can eat some scrambled egg whites, protein smoothies, Greek yoghurt, and porridge.  In addition, you can have other protein-rich foods like chicken, eggs, fish, beans or dairy in all the meals you eat.

Furthermore, you should take note that protein food keeps you full until it is lunchtime. And, that you need protein to raise the metabolic rate and also keep muscle mass throughout the period you are trying to lose weight.

see the post for more list of high protein food to pick.

#5. Tip- Drink plenty of water

You may agonize about how to lose belly fat in a week, but taking water can help you do a lot more than you imagine. For instance, you need to drink enough water for your system to function effectively daily. Water not only flushes your body of toxins but keep you healthy too. Whether you want to lose belly fat or not you should make sure you drink at least 4 to 5 litres of water daily. This is needed to enable you to burn more calories.

In addition, you can drink water before you take your meal; as it helps to take up some space in your stomach.  Water will reduce your appetite and stop you from more calories.

You should also learn to stay away from beverages that have sugars and calories. Furthermore, when you drink water mixed with Lemon early before you eat breakfast, it will regulate your metabolism and digestive system.

#6. Tip- Stay away from eating salt

You are aware that eating Consumer salt is dangerous because it keeps water in your body and makes your belly suffer from bloating. Therefore, before you buy consumer salt, find out from the nutrition content whether it has a high sodium level. As you already know, processed food has salt, sugar and saturated.

#7. Tip- Introduce fatty fish to your diet

Eating fatty fish such as salmon, sardines or tuna is a way of getting high-quality protein. It is also rich in omega-3 acids. You should aim to eat 2 to 3 portions per week. If you can pull that off, you will not suffer from heart disease. In addition, this diet will help you to burn your belly fat.

Furthermore, there is a Study that shows Omega-3 fats helps to reduce visceral or belly fat. Go on an eat more of this fat instead of bad fats from junk foods. Because it is part of what you can eat safely as you consider how to lose belly fat in a week.

2 Veggies that Destroy Stomach Fat

1#: Cucumber

Because cucumber contains so much water, it helps you feel full and eliminate cravings. A great snack between meals is some cucumber slices with a glass of water. You’ll be hydrated, satiated, and the cucumber helps flush toxins from your body.

#2: Leafy Greens

Broccoli, spinach, arugula, kale, romaine lettuce, and chard should all be in your diet. They have essential nutrients that keep your bones strong, and the best part is that they are very low in calories, which means you can feel full without piling on the calories. These are also rich in fibre, which boosts metabolism and healthy digestion.

Conclusion: 3 Exercise To Lose Belly Fat In 1 Week

In this post, we showed you how to lose belly fat in a week by giving you certain lifestyle changes like eating nutritious food and drinking enough water daily. In addition, we gave you 1 exercise to lose belly fat in 1 week called aerobics. If you do things we suggested in the post consistently, your stomach will become trim. Try it and give us feedback on your journey to have a trim stomach in 1 week.

Body Goals: How to Get Slim Thick in 30 Days (Meal + Workout Plan)

I will show you how to get a slim upper body and thick lower body. As a slim girl, it is not out of place to set a slim thick body goals to get thicker and gain some size all over or just on the booty.

 If you are struggling to get thicker on your lower body and you want to have that slim thick body type, then this article will help you with step by steps guide on how to get slim thick in 30 days.

We will show you both at home and a slim thick workout plan for the gym.

You will also get a slim thick body meal plan that includes breakfast, snacks, lunch and dinner. 

This will be your guide to getting fit and thick with a result-oriented workout plan and meal plan. 

So if you are ready to get fit and thick, then let’s get started but first let’s look at slim thick means so we both are on the same page.

Related article: How To Get Curvy Body In 2 weeks

What is Slim Thick Meaning?

Slim Thick is a term or phrase used to describe a lady with a lovely body build with a rounder hips, full-thighs, sizeable bubble butt with a flat belly and a slim or tiny waistline.

Slim Thick Body Types

Some ladies naturally have slim thick body types while other do not have it natural.

For those you do now have it natural, they have to work out and healthy in a particular kind of way to achieve this.

If this is what you have in mind or are looking at achieving, then keep reading. 

Body Goals On How to Get Slim Thick in 30 Days

Getting slim thick in 30 days is a realistic body goals to set for yourself that requires 3 main steps.

One is nutrition, second is training and the third step is rest to rebuild and get thicker.  

 The Nutrient Guide and Slim Thick Meal Plan, followed with the diet and meal plan presented in this article is what you need to get slim thick within 3 days.  

This is the exact step I place my client on whenever they want to get thicker while maintaining a flat and slim waistline.

  • #1. Eat on a Calorie Surplus

The first step to getting thick is to eat more than before. This is called calorie surplus. 

What are calories?

If you have no idea of what calorie means, here it is. Calories are simply the energy unit in food generally. Or you could say it is the unit for measuring energy in all the food we eat.

 The only food that does not contain calorie is water.

  • Knowing calorie surplus

To consistently eat on surplus calories to get thicker, you have to know your calorie surplus need, then you want to EAT the quantity of food that match that surplus need daily. 

This will require you to have an idea of the calorie content in the food you consume on a daily basis, so take some time to learn the amount of calories each food in your meal contains.

Then adjust your calorie to meet your surplus calories. 

To calculate your surplus calorie please check out this calorie calculator page, then enter your details to get your surplus calories calculated for you.

This is the first and most important step to take when you want to get fit and thick. 

  • #2. Make Healthy Food Selection 

When trying to get thick, the food selection you settle for can have a very great impact on whether your gain mostly fat on the wrong part of the body or your gain them more on the hips butt and thighs to get curves.

If you are trying to get fit and thick with curves and flat abs, then you have to make healthy food selection.

And this means you taking away your junk and replacing them with healthy options and nutrient-dense food type. See this list healthy nutrient-dense food to grow your lower body.

Take look at the infographic above to give you an idea of what to take and possible healthy replacement.

For a more detailed list of healthy food to get slim thick please take a look at this article I had written before.

how to get slim thick in 3 days

In addition to eating clean on a surplus is making you have the ideal slim thick workout schedule with a proper fit and thick workout plan that meets your specific needs.

You could either decide to go for a slim thick workout at home or go for slim thick workout plan at the gym

I will show you both gym and home base routine to perform to slim thick.

Before heading to the slim thick workout plans, first, go through this sample get thick meal plan below.

 Slim Thick Meal Plan |How to Get Slim Thick Diet

This is how to get slim thick diet to gain size that I away start my slim client off with then I adjust thing later base on their body process things.

You should try to also observe your body to know what is best for you and to see how your body reacts to things.

This article on how to go from skinny to curvy cover the steps to making your own meal plan yourself.

You might have to check it out if you need a variety of other food options. 

(Slim Thick Meal Plan Overview) 

So this slim thick meal plan has your meal broken down into 6 small meals throughout the day. Starting with a slim thick breakfast meal as your pre-workout and followed by a post workout meal.

Then there is a slim thick lunch meal with snacks in between and finally dinner meal + snacks.

This eating pattern helps ensure you get your whole calories for the day and it will also help increase the secretion of digestive enzymes for easy break down of your food as against eating 2 or 3 heavy one-time meal.

Slim Thick Workout Schedule

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