This complete program to lose belly fat in a week is an effective combination of hypocaloric diet and abdominal exercises, which can be done at home, and is aimed at beginners who want to lose weight and start a physical activity.
This program to lose weight and lose belly can be repeated 2 times in a row in healthy individuals. In case of diabetes, high blood pressure, kidney failure or heart problems is important medical advice before starting any dietary restriction or physical exercise plan.
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The program to lose belly in 1 week consists of:
Monday
Tip of the day: Drink 1.5 liters of green tea without sugar. See why green tea speeds up metabolism and helps you lose weight.
| Breakfast | Lunch | Morning / Afternoon Snacks | Dinner |
| 1 cup natural yogurt with 1 tablespoon light granola and 1 apple with peel | 1 Grilled chicken steak with 1 tablespoon brown rice and lettuce and tomato salad, sprinkled with 1 tablespoon of flaxseed. 1 orange with bagasse | 1 glass of soy drink vitamin or skimmed milk with 1/2 papaya, without sugar. | 1 plate of vegetables cooked in water and salt (carrot, pod and chuchu), washed with olive oil, with 1 can of tuna in water. |
Exercise of the day: Walk 30 minutes, can be on the street or on the treadmill, and then do 3 sets of 20 sit-ups, as shown in the following image, resting between 10 and 30 seconds between each series:
Tuesday
Tip of the day: Drink 1.5 liters of sugarless artichoke tea
| Breakfast | Lunch | Morning / Afternoon Snacks | Dinner |
| 1 shallow dish of oatmeal and 1 banana with chia | 1 filet of grilled fish with 3 tablespoons of broccoli and cooked carrot, sprinkled with 1 tablespoon of flaxseed. 1 dessert pear | 1 cup of carrot juice with orange and 1 tablespoon of wheat germ, with two whole-grain toast with 1 slice of white cheese. | 1 plate of cream of vegetables, seasoned with salt, onion and garlic and a strand of extra virgin olive oil. |
Exercise of the day: Walk 40 minutes and tighten the pace after the first 10 minutes and then begin to slow down in the last 10 minutes. Next, do 3 sets of the following exercise, which consists of standing in the board position for as long as you can. Here's how to do it in the video:
Wednesday
Tip of the day: Drink 1, 5 L passion fruit juice without sugar
| Breakfast | Lunch | Morning / Afternoon Snacks | Dinner |
| 1 glass of coffee with milk and 1 whole wheat bread with a slice of white cheese. | 1 chicken thigh grilled or cooked with lettuce and arugula salad and 1 tablespoon rice, sprinkled with 1 tablespoon of flaxseed. 1 tablespoon mandarin orange | A serving of light granola with 1 cup of unsweetened orange juice | 1 plate of lettuce salad, cucumber, tomato, egg cooked with small pieces of pineapple. |
Exercise of the day: Walk 1 hour at a fast pace to increase the calorie burn. Then do the oblique abdominal exercise in 3 sets, as shown below, for 1 minute in each series, to strengthen these muscles and help define this region by tapering the waist:
Thursday
Tip of the Day: Drink 1.5 L of Green Tea with Sugarless Ginger or Take Ginger Tea to Lose Weight
| Breakfast | Lunch | Morning / Afternoon Snacks | Dinner |
| 1/2 avocado vitamin with skim milk or oat milk. | 1 serving of cooked fish with potatoes and cabbage, sprinkled with 1 tablespoon of flaxseed. 1 slice of dessert watermelon | 1 glass of strawberry jelly mixed with 1 cup of plain yogurt with 1 tablespoon of flaxseed | 1 plate of cream of carrot, seasoned with salt, onion and garlic and an extra virgin olive oil. |
Exercise of the day: Walk quickly for 2 minutes and run for another 2 minutes, then walk again for another 2 minutes and so on until 30 minutes. When done, do 3 sets of sit-ups for 1 minute home series:
Friday
Tip of the day: Drink 1.5 liters of sugar-free fennel tea
| Breakfast | Lunch | Morning / Afternoon Snacks | Dinner |
| 1 glass of pineapple juice or orange and a seed bread with butter | Quinoa with boiled carrots and 1 chicken steak or lean beef. 1 orange with bagasse | 1 glass of vitamin made with apple and strawberry liquid yoghurt | 1 dish of chicken soup. |
Exercise of the day: Run for 30 minutes using a sneaker that absorbs the impact well to avoid injury to the joints, especially if you are very overweight. At the end of the race, do the following exercise for as long as you can, rest 30 seconds, and stay as long as you can.
Saturday
Drink 1.5 L of water with a few drops of lemon without sugar. See your benefits in Lose Weight with Lemon
| Breakfast | Lunch | Morning / Afternoon Snacks | Dinner |
| Liquid yogurt with whole grains and 1 small bowl of fruit salad. |
1 plate of lettuce salad with arugula, cheese and cruton, seasoned with vinegar, sprinkled with 1 tablespoon of flaxseed. 1 slice of melon for dessert. | Drink almond or skim milk beaten with 6 strawberries and 2 whole-grain toast. | Cream of garlic, washed with 1 strand of extra virgin olive oil |
Exercise of the day: Take a walk alternating between 2 minutes of running, with 2 minutes of walking for half an hour, and in the last 5 minutes, just walk to slow the heart. At the end, do 3 sets of 1 minute of lateral abs as shown below, resting 10 to 30 seconds between each series:
Sunday
Drink 1, 5 L of pineapple juice with mint without sugar
| Breakfast | Lunch | Morning / Afternoon Snacks | Dinner |
1 glass of passion fruit juice and a whole wheat bread with white cheese. | Omelet with parsley, tomato and 1 tablespoon of sesame. 1 cup of lychees or 1 apple with dessert peel | 1 chopped banana with a little bit of light granola. | Salad of aubergine, chickpeas, tomatoes, peppers and couscous. |
Exercise of the day: Run for 30 minutes and at the end do these abs for 5 minutes:
Tips to lose weight and lose belly
During this week you get hungry, try eating 1 pear or 1 apple in shell 15 minutes before lunch and dinner because these fruits help to control appetite and have few calories, which should not interfere with the final results.
Controlling anxiety for results is also a strategy to accomplish the goals and so it may be helpful to take a tea of chamomile or passion fruit juice to stay quieter. To check the results you must weigh the first day, before starting the program and the next day in the morning, once you finish this training of 1 week to lose belly.
This program can be performed on any day of the month, but may be more difficult to meet during PMS and during menstruation, and no nibbling between meals is allowed. The best time to do the exercises is in the morning after breakfast, but you can also exercise at the end of the day, before dinner.
This article was elaborated by the nutritionist Tatiana Zanin in conjunction with the physiotherapist Marcelle Pinheiro.
Here's how to complement this weight loss program:
- Automation to lose belly
- 15 Tips to Reduce Tummy
How to eat well without gaining weight and without starving
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