How to burn belly fat in a week:
Is there a way to burn belly fat in a week?
There is no specific diet or product that can burn belly fat in a short period of time, [1] and it has been common among people to burn belly fat with herbs, but this is not true, and getting rid of these fats may require effort and time, especially if the body stores fat Naturally in the abdominal area, [2] to get rid of these fats, you must maintain the consumption of a lower amount of calories compared to what is burned daily, [3] where a calorie-limited diet helps with abdominal fat-burning exercises. [4]
Tips to burn belly fat
The following points show some tips for burning belly fat:
Limit the consumption of sweetened beverages: such as; Sweetened tea, sweetened coffee, and soft drinks, as the consumption of these drinks is associated with an increase in visceral fat, and it is advised to reduce the amount of sugar added to coffee or tea, and to avoid the consumption of soft drinks, [5] one of the observational studies published in The Journal of Physiology & Behavior in 2016 indicated that increased consumption of sugar-sweetened beverages is associated with a higher level of abdominal fat and the hormone cortisol in overweight or obese youth. [6]
Reducing the consumption of refined carbohydrates: Simple or refined carbohydrates are foods with low nutritional value and high in calories, and therefore their intake is associated with the accumulation of abdominal fat. Examples of these carbohydrates are; White bread, refined grains, and sugary foods, and it is recommended to eat complex carbohydrates instead such as fruits, vegetables, and pasta made of whole grains. [5]
Eat more vegetables and fruits: they are distinguished by their fiber content ; Which helps regulate blood sugar levels, as belly fat increases the risk of insulin resistance and diabetes, and fruits and vegetables are a healthy alternative to simple carbohydrates. [5]
Avoid eating foods containing trans fats: (English: Trans fat); Trans fats are produced by adding hydrogen to unsaturated fats, such as; Soybean oil, and these fats are available in some processed foods, margarine, and others, however many food producers have stopped using them, [7] It should be noted that eating these fats is associated with an increase in belly fat, according to a study. Preliminary animal studies published in Obesity in 2007. [8]
Eating adequate amounts of proteins: where protein helps reduce hunger and reduce weight, [9] and its intake is associated with a lower waist circumference, according to an observational study published in The American Journal of Clinical Nutrition in 2006, [10] and it is important to choose the types of foods Protein rich in nutrients, and low in saturated fat and calories, such as seafood, soy, lean meat, beans, eggs, and low-fat dairy products. [9]
Avoid stress and get enough sleep: Stress causes the secretion of the hormone cortisol, which affects appetite, and causes you to eat more food, and stress can be relieved by following some methods, such as; Practicing yoga, meditation, and mindfulness. [11] In addition to the need to sleep for a sufficient number of hours ranging between 7-8 hours, according to what the National Institutes of Health indicated, [12] A study published in the Annals of Internal Medicine in 2010 reported on adults Overweight people who followed a calorie-restricted diet to lose weight indicated that their lack of sleep is associated with a lower rate of body fat loss, and in turn, getting enough sleep hours would preserve muscle mass in the body. [13]
Avoiding smoking: Quitting smoking helps to lose belly fat, improve exercise performance, in addition to many health benefits, and it is advised to try to stop smoking as a first step before starting a calorie restricted diet, and it can help the doctor develop an appropriate plan Therefore, [14] since smoking increases abdominal and visceral fat, there is a positive relationship between them, and therefore it is not good for weight control, according to an observational study published in the journal Plos One in 2012. [15]
Other tips: such as drinking plenty of water, adding walking to the daily routine, being mindful when eating and practicing eating slowly to avoid overeating. [14]
Exercising and burning belly fat
As we mentioned earlier, increasing physical activity is an important factor in burning fat, [16] to reduce belly fat, many exercises can be done; Such as; Aerobic exercise or cardio exercises; It is important for promoting health and burning calories, and many studies have indicated its role in fat loss, [7] such as a study published in The American Journal of Clinical Nutrition in 2009, which indicated that aerobic exercise would reduce obesity abdomen, and reduce the risk of cardiovascular disease. [17]
An overview of belly fat and its risks
Belly fat appears due to the accumulation of fat, especially visceral fat in the abdominal area, which can release fatty deposits into the bloodstream, and the accumulation of fat in the blood is responsible for the majority of health problems associated with obesity, such as: type diabetes Second, high blood pressure, cardiovascular disease, glucose intolerance, and other health problems, [19] According to the standards of the World Health Organization, central obesity or abdominal fat is defined as A waist circumference greater than 94 centimeters for men and 80 centimeters for women, or a waist-hip ratio greater than 0.90 for men and 0.85 for women, [20] and this type of obesity may also affect people who haveNormal body mass index .
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