Best Exercise to Lose Belly Fat in 1 Week
Written by Taisiia Dobrozorova
Taisiia Dobrozorova is a nutrition and fitness writer at Unimeal and a healthy lifestyle devotee. She has accomplished several courses on health, nutrition, dietology.
Fact checked by Davi Santana, M.Sc.
Davi Santana is a fact checker at Unimeal. He has been a personal trainer for more than 5 years. He is well-versed in strength training, HIIT, running, functional training, and CrossFit.
There is no one-size-fits-all approach to melting belly fat. It involves finding a long-lasting balance between your workouts and nutrition. Since the fat in the stomach area is one of the most harmful, prepare to combine various methods and demand a bucket load of effort. We'll try to help you in your challenging way!
What causes a big belly?
Poor eating habits1US Department of Health and Human Services. (2021, July 28). What causes obesity & overweight? US Department of Health and Human Services. Retrieved from https://www.nichd.nih.gov/health/topics/obesity/conditioninfo/cause are the most prevalent factor contributing to abdominal obesity. While it's simple to attribute weight gain to some types of food or nutrients, such as sugar or carbs, the truth is that the main culprit is the total number of calories consumed during the week.
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A sedentary lifestyle2Frank W. Booth, et al. (2017, August 16). Role of Inactivity in Chronic Diseases: Evolutionary Insight and Pathophysiological Mechanisms. Physiological Reviews. DOI:10.1152/physrev.00019.2016 also contributes to fat accumulation and increased waist size by not using calories in excess.
Genetically, some people are predisposed to storing belly fat3Office of Science (OS). (2018, January 19). Behavior, environment, and genetic factors all have a role in causing people to be overweight and obese. Office of Genomics and Precision Public Health Retrieved from https://www.cdc.gov/genomics/resources/diseases/obesity/index.htm, while others may do so over their entire body. So, before you blame yourself and start debilitating diets, find out the real reason for the fat in your stomach.
What exercises help you get an ideal belly shape?
Doing some workouts or exercises to get abs might assist you in getting rid of belly fat since it adheres to the waistline and stomach area. You can try combating excess pounds with such belly-fat exercises as:
- Crunches (very effective, as they directly engage the abdominal muscles).
- Planking (connects all the core muscles).
- Leg lifts (target the lower and upper abdominal muscles).
- Walking (involves the entire body but works best in combination with other exercises).
- Cycling (improves overall function in your lower body).
The best exercise to lose belly fat
Of the above list, crunches are the most effective ones. A proper way of doing this exercise will make your workout as effective as possible:
- Lie on the floor on your back and bend your legs. Pay attention to the lower back - when performing the exercise, it should always be pressed to the floor.
- Keep your hands at your chest or behind your head, but don't use them to lift you up.
- Slowly rise, feeling the tension of all the abdominal muscles. It is crucial not just to rise but to twist without tearing off the lower back of the floor.
- Slowly lower yourself back to the starting position and repeat the exercise.
Important! Crunches can be dangerous to back health if done incorrectly. The main rule: do not tear your lower back off the floor!
How many crunches to do to see results quickly?
For every 250,000 crunches, you lose one pound of fat. If you do 20 crunches in a minute, you will burn 3 calories.
If you want to drop your body fat percentage and get rid of stubborn belly fat, train no more than 3-4 times a week, pumping the abdominal muscles for 10-15 minutes.
Workout tips
Before heading to your workout routine, pay attention to the following recommendations. Sometimes not only beginners but also professionals make mistakes in performing workouts. So, to blast belly fat keep in mind:
Proper breathing
When performing exercises, remember that inhalation is done at the moment of muscle relaxation and exhalation - at the moment of their tension. For example, when crunching, breathe in while lifting the core, and breathe out while relaxing the muscles.
Don't overstress yourself
If you want a flat stomach and not pulled abs muscles, don't overexert yourself. Take it easy and spread the load: do not exercise for more than an hour and take rest days at least 2-3 times a week.
Consult with a trainer
The trainer will teach you how to perform the movements correctly, guaranteeing perfect technique and excluding the possibility of injury. It is also vital to achieving results in the shortest possible time.
Use the right equipment
If you decide to perform workouts where you require some equipment (for example, cycling), ensure that you pick up comfortable and efficient equipment. When exercising at home, buy an upright exercise bike - it simulates real riding and is suitable for intense workouts. If you decide to perform outdoor activities, cycling and walking are excellent choices.
What to eat to lose belly fat in 1 week?
For eradicating belly fat via proper diet, there are at least 4 rules to follow:
- Avoid trans-fat-containing foods. Inflammation, insulin resistance, heart disease, and belly fat growth have all been associated with these lipids5Suzanne E Dorfman, et al. (2009, June). Metabolic implications of dietary trans-fatty acids. Obesity (Silver Spring). DOI:10.1038/oby.2008.662. Consume a lot of soluble fiber. It promotes burning belly fat by helping you feel full6B Burton-Freeman. (2000, February). Dietary fiber and energy regulation. J Nutr. DOI:10.1093/jn/130.2.272S. Keep portion sizes in check. Sometimes the cause of excess weight is banal overeating. Add a protein source to each meal. Protein speeds up metabolism and helps you maintain muscle mass during weight loss7Jeremy P Loenneke. (2012, January 27). Quality protein intake is inversely related with abdominal fat. Nutr Metab (Lond). DOI:10.1186/1743-7075-9-5.
Can you spot reduce belly fat?
No single workout specifically targets belly fat loss. Combined with a good diet and systematic exercise, any activity can aid in lowering total body fat. Fat will go evenly from your body parts, including your waist.
Takeaway
- Diet, inactivity, environmental factors, and genetics are the most common causes of abdominal fat.
- Crunches are the best option to get a great abdominal shape area: they may help build abs while melting belly fat.
- If your ultimate goal is to reduce stomach fat, you need to be patient – you can't get rid of stubborn fat only in one area of your body.
- Though cutting tummy fat can be challenging, you can reach it by scaling up your workouts and following a balanced diet.
Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.
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