Who doesn’t want a slim and trim belly to flaunt those glamorous bodycon dresses? But for many, it’s just a dream because of stubborn belly fat. If you are also one of them, then you are in luck. Today, here we will discuss how to lose belly fat in 1 month. We also talk about a balanced diet for weight loss management, exercise regime and healthy weight loss meals.
What is belly fat?
Let’s begin with understanding what is belly fat! Otherwise known as visceral fat is a compound layered around our vital organs or present deep in our abdominal cavity. It is also metabolically active. As a result, it can secrete hormones or other inflammatory substances. If the proportion of production of these substances increases, then it can also create issues like type 2 diabetes and heart disease.
Now the question is- why our body produces this fat?
The first reason is that it works as an energy reservoir. All the food nutrients that remain don’t get utilized in our bodies, get stored in the form of fat. This stored fat can be used later when our body experiences a lack of energy.
Second, fat also works as an insulator and shock absorber. Therefore, the body creates and deposits it in certain places as a protective layer.
Tips for getting your dream belly in 1 month
Let’s see how you can achieve your dream belly in 1 month with a healthy and balanced lifestyle.
Understand your body
The process of reducing fat from your body will begin with understanding your body. Not everyone has the same physical requirements. And not everyone has the same lifestyle. For instance, a person who has a desk job will burn fewer calories in a day compared to a person who has a field job.
Similarly, a female body requires fewer calories compared to a male body of the same age and lifestyle. In addition, if you have conditions like PCOS or hyperactive thyroid, then weight loss will be a more difficult ride for you compared to others. Therefore, you require to see what your body wants and how you can achieve your goal in alignment with it. For such matters, you can get counsel from a nutritionist or a doctor.
Limit your calories
Now that you know your body, then it’s time to build a balanced diet for weight loss management. Start by limiting 500 calories from your daily required intake. As per NHS, a male body requires around 2500 calories a day. And a female body requires 2000 calories a day.
The deficit 500-calorie diet will turn your body to use your stored fat. Ultimately, your body fat will be reduced as your body will require a fixed amount of calories to function.
Your body becomes what you eat!
Several top nutritionists swear by the rule of 80/20. As per the rule, 80% of our body is determined by what we eat. And only 20% rely on how much we exercise. Therefore, it won’t be wrong to say that your body becomes what you eat.
Therefore, build focus on your meals. Cutting down 500 calories doesn’t mean you are just drinking water and eating air. Build a nutritious meal plan for weight loss. To increase fiber in your diet with food like wheat chapatti, oranges, and lemons. They are a type of complex fat that forms a gel-like mesh in your stomach. As a result, your digestion and metabolism improve.
Also, focus on taking a protein-rich diet by adding eggs, legumes, kidney beans, mushrooms, tofu, chicken, milk, and soybean. It stimulates lean muscle mass while increasing your metabolism and fat oxidation.
Similarly, your other fat-accumulating culprit is sodium. It results in water retention, high BP, and even cardiovascular diseases. As per CDC, a person should take less than 2300 mg of sodium a day. So say goodbye to high-sodium foods like pizzas, burgers, fries, cookies, ketchup, and even pickles for 1 month.
Try Intermittent fasting
Intermittent fasting creates long time windows between your meal times. This directs your body to use the stored fat resulting in weight loss. You can do intermittent fasting with different time windows like 14 hours, 16 hours, or 18 hours.
For instance, if you are eating your last meal of the day at 9 pm, then you will have your next meal at 12 pm the next day. This will create a 14 hours gap between food intake while your body will still be burning calories. You can choose the time window as per your preference. And can gradually increase the time window later in your healthy weight-loss meals.
Abs exercises are a must if you want to achieve a slim belly in 1 month. You can’t do spot reduction, but you can surely train your muscles. Crunches and planks are the best abs exercises that work for beginners. Start with 3 sets of 30 seconds plank and 3 sets of 10 crunches initially.
Drinking water is very underrated but it can do wonders in your nutritious meal plans for weight loss. Drink 3 to 4 liters of water a day. You must have heard it several times from your parents as well. It can also help you in maintaining your diet. Because drinking enough water also makes you feel full and stops food cravings.
Fat gets deposited in our bodies when a person consumes more calories than they need. And they are also physically not active enough to burn those calories. Therefore, to get a dream belly in 1 month, you require to pursue a blend of nutritional meal plans for weight loss and exercise. The above-mentioned tips can help you achieve both easily.