How Can I Lose Belly Fat in a Month ?

Can you lose belly fat in a month? Or just a lie?

Belly fat is formed for a long time, maybe many years, so do we need time similar to the time of developing belly fat to reduce fat?

It could theoretically be that belly fat takes a long time to form, but if we focus and reduce belly fat, we need a lot less time than its formation.

First, we need to reiterate what the general mechanism of slimming is? Those are the four main things:

  • Diet
  • Exercise regime
  • Sleep
  • Time to relax

If you want to lose belly fat in a month or a half, it is also a combination of these processes to achieve the desired results and still ensure health.

If in a month you need to have a balanced waist to attend a fashion show or launch an important event, then, of course, you cannot use the plan to lose belly fat for six months.

This article summarizes information from reputable sources with scientific bases to help you choose for yourself a plan to reduce belly fat in a month but still ensure health.

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The notes about your diet help you lose belly fat in a month:

1- Start meal with soup.

A study conducted at Pennsylvania State University indicates that consuming a low-calorie soup before lunch or dinner helps reduce overall calorie intake by about 20%. It helps fill you up before you get to the central part of the meal.

Achieving a healthy diet is all about feeling satisfied with fewer calories and not sacrificing beneficial nutrients. It turns out that something as simple as a soup can help a lot.

For the best nutritional benefits, choose a soup that is low in calories, fat and sodium, and plenty of vegetables, lean protein, and fiber. Be sure to check the label if you are using prepared soup.

2- Increasing the composition of foods with fiber:

Texture provides a longer feeling of fullness, although the amount of food remains the same and this can help you reduce your daily calories.

Fruits, vegetables, beans, and whole grains, and whole grains not only provide a wide range of nutrients, but they are also high in fiber foods that can help your weight loss regime in many ways.

The amount of fiber recommended daily depends on your age and gender; Refer to this table to find out how much thread you need.

Some people associate the fiber with flatulence and therefore advise against it when looking for a flatter belly. Though, fiber helps flush your system, which can help reduce flatulence appearance.

This is true, but it is important to remember that not all fibers are created equal.It seems to be mostly soluble and viscous fibers that affect your weight.

These are fibers that bind to water and form a thick “lying” gel in the intestine.

This gel can significantly slow the movement of food through your digestive system, and slow the digestion and absorption of nutrients. The result is prolonged satiety and reduced appetite.

An evaluation study showed that adding 14 grams of fiber per day was associated with a 10% reduction in calories and a weight loss of 4.5 lbs (2 kg) in 4 months.

In a 5-year study, eating 10 grams of soluble fiber per day was associated with a 3.7% reduction in fat in the abdominal cavity.

This implies that soluble fiber can be particularly useful in reducing harmful belly fat.The best way to get more fiber is to eat lots of plant foods like vegetables and fruits. Beans are also a good source, as are some grains such as pure oats.

After that, you can also try a fiber supplement like glucomannan. This is one of the most dietary fibers in existence and has been shown to cause weight loss in some studies.

3- Reduce calories in meals:

If you want a flatter stomach, you need to reduce body fat, and you do it by burning more calories than you consume. Reducing your calorie intake will cause your body to switch to storing the internal fuel – fat you are looking for.

A pound of fat equals about 3,500 calories. This means that, in general, you need to burn 500 extra calories a day compared to consumption for a pound per week, which is considered a healthy weight loss rate.

When you’re trying to reduce your calorie intake, it’s essential to make each calorie by choosing low-calorie, high-nutritional foods like vegetables, fruits, and lean protein.

The tables available through the Mayo Clinic provide examples of how to make some relatively simple foods, swapping and changing parts that can significantly reduce your calorie intake.

Protein is an essential macronutrient when it comes to losing weight.

It has been shown to reduce cravings by 60%, boost metabolism by 80–100 calories per day and help you eat up to 441 fewer calories per day.

If weight loss is your goal, then adding protein is perhaps the single most effective change you can make to your diet.

Not only will it help you lose, but it also enables you to avoid re-gaining weight if you ever decide to abandon your weight loss efforts.

There is also some evidence that protein is particularly effective against belly fat.

One study showed that the amount and quality of protein consumed were inversely related to fat in the belly. That is people who ate more and better protein had much less belly fat.

Another study showed that protein was linked to a significantly reduced risk of belly fat gain over five years.

This study also showed that refined carbs and oils were linked to increased amounts of belly fat, but fruits and vegetables related to reduced costs.

Many of the studies showing protein to be effective had protein at 25–30% of calories. That’s what you should aim for.

So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, and dairy products. These are the best protein sources in the diet.

If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.

If you’re a vegetarian or vegan, then check out this article on how to increase your protein intake.

4- Eat low-fat foods:

Lean proteins like fish, poultry and low-fat dairy products provide beneficial nutrients without excess calories or unhealthy fats.

They can also help provide you with the energy you will need to maintain a favorable exercise regime, which is also an essential component to achieving a flat stomach.

Packed with protein and low in total carbohydrates and calories, eggs can be a great breakfast option to help start your day.

There is also evidence that milk protein helps to increase satiety (your feeling of fullness), which can help you eat less during the day. Look for low-fat options.

More than 20 randomized controlled trials have shown that low-carb diets lead to twice as much weight loss three times as low-fat diets.

This is true even if low-carb groups are allowed to eat as much as they want, while low-fat groups are restricted in calories and hunger.

Low-carb diets also lead to rapid weight loss, giving people almost immediate results. The difference in rate is usually seen within 12 days.

There is also a study comparing comparisons of low-carb and low-fat diets, suggesting low-carb diets specifically target fat in the abdomen, and around organs and liver.

This means that particularly high-fat loss rates in low-carb diets are dangerous and disease promotes belly fat.Just avoid refined carbs (sugar, candy, white bread, etc.), enough, especially if you keep high protein levels.

However, if you need to lose weight quickly, consider reducing your carb to 50 grams per day. This will put your body in a ketosis state, killing your appetite and making your body start burning fat primarily for fuel.

Of course, low-carb diets have many other health benefits besides weight loss. They may work to save lives in patients with type 2 diabetes, for example.

5- Water is good for the body:

Surely everyone we know is a body made of 75% water.

Although some people believe that drinking plenty of water does not cause water balance, instead, drinking water helps flush out the system and limit flatulence.

Traditional advice is that adults should drink eight, 8 ounces of water every day.

You should drink more water when exercising or on a hot day. We often do not feel thirsty even when the body needs fluids, so drink water regularly throughout the day.

Drinking a glass of water before meals can also help you fill up faster, thus reducing your calorie intake.

6- No perfect food:

Be suspicious whenever you read or hear this “vitamin” or “protein” and help eliminate belly fat.

No food (or exercise, for that matter) can target fat in a specific area of ​​the body; You can reduce your total body fat anywhere or anywhere.

That said, some foods can help your stomach become slimmer by treating slow gas or digestive systems, such as those containing fiber or probiotics, or those that have lower sodium content.

7- Notice that food causes bloating:

Excess salt is a common cause of flatulence because it facilitates water retention in the body.

Ignoring salt shakers is a good idea, but the vast majority of people eat sodium from processed and packaged foods. Read labels and menu tables for sodium content, and work to maintain at or below daily recommendations.

Carbonated drinks not only tend to provide empty calories without nutritional value, carbonates themselves can cause flatulence – just another reason to skip soda.

Digestive problems can sometimes cause flatulence, and milk products containing probiotics may help some people solve this problem. Look for products like yogurt and kefir that contain live and active cultures.

Consider that constipation can cause bloating and a feeling of a fat belly. Exercise is a way to reduce constipation.

8- Track your foods and figure out exactly what and how much you are eating

What you eat is essential. Pretty much everyone knows this.

However, most people don’t have a clue about what they are eating.

People think they’re eating “high protein,” “low-carb” or something else, but tend to drastically over- or underestimate.

I think that for anyone who truly wants to optimize their diet, tracking things for a while is essential.

It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it now and then for a few days in a row can help you realize where you need to make changes.

If you want to boost your protein intake to 25–30% of calories, as recommended above, just eating more protein-rich foods won’t be enough. You need to measure and fine-tune to reach that goal.

Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you are eating.

I do this every few months. I weigh and measure everything I eat to see what my current diet looks like.

Then I know exactly where to make adjustments to get closer to my goals.

How to exercise effectively

Choose how to train to remove the puffy jacket:

Think about your body Fat layer covers your stomach (and other places) like an awkward jacket (one of its goals, after all, is to retain body heat). Your fitness goal is to pour that jacket.

Think about it this way – if you’re wearing a light jacket, does the kind of exercise you are doing make you want to take it off?

You want to choose aerobic exercises that warm the body enough for you to wear a real jacket – brisk walking, cycling, dancing, swimming, etc.

Cardiovascular exercises of this type can burn enough calories to require your body to get energy from (and therefore, shed) your fat jacket.

However, it should be noted that you do not want only to perform cardiovascular exercises and neglect muscle building and strength.

Cardio burns more fat during exercise, but muscles burn fat while you rest – build muscle, so eventually will help you burn more fat.

You need both types of exercise for bone health and metabolism.

Sweat every time you practice:

Exercises do not need to be intense but will make you breathe hard enough to make conversation a challenge, and work at least slightly sweating (think back to the similarity of the jacket from above.

To reduce fat and lose weight, your goal is an average of thirty to sixty minutes of regular daily exercise.

Cardiovascular exercises have a heart pump and are great for burning off fat.

Some people like the same discipline and jogging habits around the neighborhood every morning, but for many of us, diversity helps to exercise rhythm more attractive.

Even activities like house cleaning or gardening can be counted if you keep the pace fast. You may want to keep a daily activity diary to track your regular aerobic exercises.

Don’t forget muscle growth that helps you burn fat:

Although it is true, you will need to reduce body fat so that your muscles can be visible, not just relying on cardio to complete the job.

Muscles will help reshape your body and allow you to burn calories while your body is resting, not only when you exercise.

Studies show that weight lifters have lower fat mass rates than aerobic exercise people alone.

While they sit and bend movements are merely an option, there are seemingly endless ab-toning exercises out there, with names like hip hip plank and lift thighs inside the thighs.

Using a series of core reinforcement exercises is more likely to provide overall firmness, but remember that aerobic exercise should be your top priority.

Don’t just focus on the belly:

Ideally, instead of focusing on muscle tightening exercises that only target your stomach, you should look for alternatives to using other muscle groups.

When you have a lot of time to mature a month, distribute the strength to other muscle groups because sometimes just exercising the abdomen can lead to overload and a very painful contraction of the abdominal muscles.

They often require more effort, which can help burn fat. Also, additional muscles in the back, chest, shoulders, legs, etc. can improve posture and otherwise help your belly look slimmer.

The sitting posture, lying or standing is important

In the past, when you were young, you were taught by your parents or teachers to sit in a position to keep your spine healthy, your eyes are not nearsighted, and lying and sitting correctly can help reduce waistline.

Standing and sitting with markedly improved posture can reduce the appearance of a bulge in your abdomen, even before you engage in strategies to reduce fat and tone muscles.

At some point, most of us have tried to get our gut, but that is of course unsustainable. Correct posture, however, is sustainable. It can be learned, and it can be done permanently.

Why must be so serious, relax a little:

You can imagine the brain controlling our entire body, like the CPU in a computer, when the CPU is overloaded, this can lead to computer crashes and even tasks. The simplest is not enforceable.

And when our brain is stressed, the same problem occurs, that is, metabolic activities are stagnant in the body and they contribute to increased abdominal fat.

Part of the combat reflex or flight that protects our predecessors from the sword tigers causes the release of cortisol, signaling the body to store fat in the abdomen – saving energy for difficult times towel coming.

Turns out, one of the best ways to reduce cortisol levels is to reduce our overall stress (basically, reduce the “fight or flight” response).

In return, this will help reduce the amount of fat stored in the abdomen.

Get enough sleep to reduce stress and reduce belly fat:

Lack of sleep also causes stress to the body, and leads to increased cortisol levels, again activating fat storage.

Getting enough sleep to fit your body will help reduce cortisol levels, and therefore the fat storage mechanism.

Most adults need somewhere between seven and nine hours of sleep every day, but everyone has the right needs.

How to become a morning person provides some useful tips to determine how much you need to sleep – and how to make sure you get it.

Make these a determination and discipline in a month, and we believe you will achieve positive results. Wish you success, if the article is useful, please help us share, thank you for reading.

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5835471/
  2. https://academic.oup.com/ajcn/article/86/4/895/4649668
  3. https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets
  4. http://diabetes.diabetesjournals.org/content/54/7/1907.short https://www.healthline.com/nutrition/why-is-fructose-bad-for-you
  5. https://www.healthline.com/nutrition/insulin-and-insulin-resistance
  6. https://www.jci.org/articles/view/37385
  7. https://www.wikihow.com/Get-a-Flat-Stomach-in-a-Month
  8. https://www.sciencedirect.com/science/article/pii/S0140673600040411
  9. https://academic.oup.com/ajcn/article/106/6/1514/4823179

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