The ‘strategy’ to burn belly fat in 1 week: 4 notes and 4 exercises to slim the waist and slim down the fastest

Most people’s living habits are sedentary, sitting a lot and eating erratically, not exercising regularly, so visceral fat is accumulating more and more, making the abdomen full. To successfully lose belly fat and have toned abdominal muscles, you must follow the principles of diet and exercise abs scientifically and regularly.

Whether belly fat is due to the body, or due to the lifestyle, the first step you need to adjust your diet to be able to burn belly fat quickly and effectively.

Strategies to burn belly fat 1 week: 4 notes and 4 exercises to slim the waist and slimmer quickly - Photo 1.

4 diets to reduce belly fat

#first. Choose high-quality carbohydrates

Carbohydrates are the main source of energy for the body, so when losing weight you need to avoid. Refined carbohydrates should be avoided such as white rice, bread, sweets, etc. And should eat more foods such as sweet potatoes, oats, brown rice – which are rich in fiber to reduce calorie intake and still feel good. feeling full.

#2. Add high-fiber fruits and vegetables

If you want to boost your body’s metabolism and stimulate your digestive system, it’s important to eat plenty of fiber-rich fruits and vegetables. For example, cauliflower, spinach, bananas and guava… are all good choices, supporting your weight loss. In addition, you also need to drink a lot of water for the organs to function smoothly.

1 week belly fat burning strategy: 4 notes and 4 exercises for the fastest belly slimming waist - Photo 2.

#3. Focus on good fats

Oils containing monounsaturated fatty acids such as olive oil can slow the rise of blood sugar and prevent the conversion of glucose into fat. is the belly. Olive oil also works to promote gastrointestinal motility, help improve constipation and eliminate toxins in the body.

1 week belly fat burning strategy: 4 notes and 4 exercises for the fastest belly slimming waist - Photo 3.

#4. Eat enough protein: Chicken breast, white meat, fish and avoid the skin, fatty meat

To lose weight with little effort, it is necessary to increase muscle and improve the body’s metabolic rate, of course protein is necessary for muscle synthesis. So when losing weight, you need to eat lean and white meat (chicken breast) and fish. If you want to eat red meat like pig, buffalo, cow… then remember to avoid the skin, fatty meat and other parts with high fat content.

1 week belly fat burning strategy: 4 notes and 4 exercises for the fastest belly slimming waist - Photo 4.

4 exercises to help slim belly and waist

The skin after fat reduction has no supporting muscles, it is very easy to sag. So, if you want to have a slim belly and slim waist, then exercise and muscle gain are indispensable.

#first. Crunches: Impact on the upper abdomen

* Lie on your back on a yoga mat, bend your knees, keep your knees and toes in a straight line, you can stretch your arms or put your hands behind your neck to do crunches.

* Inhale to prepare, focus on abs, curl up, lift shoulders. Feel the movement of the abdominal muscles.

This move has many variations, you can practice it in many different ways as long as you pull your belly in and breathe in the right rhythm to focus on the abs.

#2. Leg lift: Impact on the lower abdomen

* Lie on your back on a yoga mat, place your arms to your sides, keep your legs together, and lift slightly off the ground.

* Inhale to prepare, focus on the lower abdomen, lift your legs as you exhale, try to keep your hips straight and fixed on the ground, then slowly return to the starting position, repeat the movement.

#3. Crunches: Affects both the lower and upper abdomen

* Raise your legs to about 30 degrees and hold the position.

* Then lift your upper body and tighten your abs to focus all your energy on the abdominal area. Hold the position for about 20 seconds, then lower.

#4. Waist rotation: Impact on the waist line on both sides

* Lower the center of gravity, bend one knee, the other side straighten the foot and point the toe forward.

* Keep your back straight and lean in rhythm with your breathing. Do each side 20 times.

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