How To Burn Belly Fat in a Week-7 Days Diet Plan for Weight Loss

How To Burn Belly Fat
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Belly fat

Abdominal fat appears due to the accumulation of fat, especially visceral fat in the abdominal area, which can release fatty deposits in the bloodstream, and the accumulation of fat in the blood is responsible for the majority of health problems related to obesity, such as: type 2 diabetes, high blood pressure, Vascular heart disease, glucose dysfunction, and other health problems. According to WHO standards, central obesity or abdominal fat is defined as an increase in the waist circumference of 94 centimeters for men, 80 centimeters for women, or a waist to hip ratio greater than 0.90 for men, and 0. 85 for women. This type of obesity may also affect people with a normal BMI.

Is there a way to burn belly fat in a week? 
there is no specific diet or product can burn belly fat in a short period of time, and getting rid of this fat may require effort and time, especially if the body stores fat naturally in the abdominal area, and to get rid of this fat should maintain a decrease in calorie consumption compared to what is burned daily, where the diet dedicated to calories with exercise helps to get rid of excess weight and total body fat naturally without the need for weight loss supplements

Tips for burning belly fat 
The following points explain some tips for burning abdominal fat:


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  • Reduce the consumption of sweetened beverages: weight loss meal plan For example, sweetened tea, sweetened coffee and soft drinks, as consumption of these beverages is associated with increased visceral fat, and it is recommended to reduce the amount of sugar added to coffee or tea, and avoid the consumption of soft drinks, A observational study published in Physiology & Behavior Journal in 2016 indicated that increased consumption of sugar-sweetened beverages is associated with higher levels of abdominal fat and cortisol in young people with obese or overweight.
  • Reducing the consumption of refined carbohydrates: Simple or refined carbohydrates are foods with low nutritional value and high calories, so eating them are associated with abdominal fat accumulation, such as white bread, repeat cereals, and sugary foods, and complex carbohydrates are recommended instead such as fruits, vegetables, and whole grain pasta.
  • Eat more vegetables and fruits: They are characterized by their fiber content, which helps regulate blood sugar levels, as abdominal fat increases the risk of insulin resistance and diabetes, and fruits and vegetables are a healthy alternative to simple carbohydrates.
  • Avoid eating foods containing trans fats: Trans fats are produced by adding hydrogen to unsaturated fats such as soybean oil, which is available in some manufactured foods, margarine and others, yet many food producers have stopped using them, and eating these fats is associated with increased abdominal fat, according to a preliminary study conducted on animals and published in the Journal of Obesity in 2007.
  • Eating enough protein: Protein helps reduce hunger and reduce weight, and is associated with low waist circumference, according to a observational study published in The American Journal of Clinical Nutrition in 2006, it is important Choose nutrient-rich, low-fat and low-calorie protein foods such as seafood, soy, low fat meats, beans, eggs and low-fat dairy products.
  • Avoiding stress and getting enough sleep: Stress causes cortisol, which affects appetite, causes eat more food, can relieve stress by certain methods, such as yoga and meditation, and the need to sleep for enough hours of 7-8 hours, according to a 2010 study in the Journal of Internal Medicine, which was conducted on overweight adults who have followed a calorie-based diet to reduce weight, and their lack of sleep is associated with reduced body fat loss. , enough hours of sleep can be obtained to maintain the mass of the body muscles.
  • Avoid smoking: Quitting smoking helps to lose abdominal fat, improve exercise performance, and many health benefits, and it is recommended to try to stop smoking as a first step before starting a calorie-determined diet, and can help your doctor to Develop an appropriate plan for this, as smoking can increase belly fat and visceral fat, there is a direct relationship between them, and therefore it is not good for weight control, according to a observational study based on the observation published in plos one magazine 2012.
  • Other tips: Such as drinking plenty of water, an ideal protein diet add walking to your daily routine, and attending your mind when eating and exercising slowly to avoid overeating, it will  help you quick weight loss without need for weight loss products if obesity is on average.
Exercise and burning belly fat 
    As mentioned earlier, increased physical activity is important for burning fat, and to reduce abdominal fat can be done with many exercises, such as aerobic exercises or cardiomyopathy excercise, which are important for promoting health, burning calories, and many studies have pointed to their role in fat loss, such as a 2009 study published in The American Journal of Clinical Nutrition, which has indicated that aerobic exercise reduces abdominal fat and reduces the risk of cardiovascular disease.
        Strength exercises are also useful in helping to reduce abdominal fat and weight loss, and adults are generally advised to exercise at least 150 minutes per week, such as cycling at a speed of less than 16 km in Clock, fast walking at speeds of approximately 5 km/h, aerobic water exercise, and high-intensity exercise at a rate of 75 minutes per week, such as cycling at 16 km/h or more, jogging and swimming.

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