How To Lose Belly Fat In A Month With A Diet Plan

How to lose belly fat
How to lose belly fat

Losing abdominal fat, or belly fat, is a common weight loss goal.

Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease

For this reason, losing this fat can have significant benefits for your health and well-being.

You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity. How to lose belly fat , You can follow our diet plans and exercise routine.

Certain weight loss strategies can target the fat in the belly area more than other areas of the body.

Here are some steps You can follow to lose belly fat:-

1. KICK-START YOUR METABOLISM WITH RED BUSH TEA

Who doesn’t love a cup of tea? But, when it comes to losing belly fat, it’s time to swap out your usual English Breakfast in favor of naturally caffeine-free Red Bush. Not only can it do wonders for your waistline, but it’s great for your overall health too. 

“A recent research review by Dr. Tim Bond and myself found that Red Bush contains a compound called aspalathin which in laboratory studies, has been shown to reduce fat, increase fat metabolism and block fat cell formation,” explains Dr Emma Derbyshire, a nutritionist from the Tea Advisory Panel. 

2. BOOST FAT BURNING WITH CURRANZ

Another day, another exciting superfood supplement to add to your diet. Cue—CurraNZ, a blackcurrant supplement that could help you burn more belly fat. 

“Research has found that New Zealand blackcurrant supplement, CurraNZ can boost fat burning during exercise, with some data suggesting it can increase the base rate of fat burning at rest, too,” explains sports nutritionist Kate Shilland. 

3. CUT DOWN ON STARCHY CARBS

While carbs play an important role in providing your body with enough energy and the ability to store energy, too many starchy carbohydrates can make getting rid of belly fat much harder. 

“Belly fat is the most stubborn of areas, hormones play a part but so does your intake of starchy carbohydrates like bread, rice, pasta, and potatoes, or starchy foods like pizza,” says Kay Illingworth, creator of The Diet Plate (the very first portion control plate). “To lose belly fat, starchy carbohydrates need to be limited to a small portion around 90 – 125 grams a day as shown on the Diet Plate section.”

4. ADD AVOCADOS TO YOUR DIET

Creamy and filling, there are so many reasons to love the humble avocado and they are one of the best superfoods for weight loss. And now we’ve just learned that munching on it could get us one step closer to toned-up abs—yes really!

“While some foods can be beneficial for weight loss in general, avocados are particularly beneficial in shifting belly fat,” says David Wiener, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics. “Avocados contain high levels of monosaturated fat which can help to slow the release of sugars into the bloodstream, helping to reduce blood sugar levels, which in turn helps the body to break down fat. Research shows that foods which decrease the blood sugar level force the body to burn fat in order to release energy.”

5. DITCH THE BOOZE

You might not realize it, but a night out with lots of alcoholic drinks could be seriously impacting your plans to lose belly fat. 

“Alcoholic drinks are often referred to as empty calories. This means they provide your body with a lot of calories but contain very little nutrients,” says nutritionist and author Christine Bailey. “Additionally when alcohol is consumed, it’s burned first as a fuel source before your body uses anything else. This includes glucose from carbohydrates or lipids from fats. The result? Excess glucose and lipids end up as fat on the body particularly around the tummy.” In fact, in a study of more than 2,000 people, frequent alcohol consumption was associated with more belly fat.

Instead of indulging in alcohol every time you go out, why not try going alcohol-free during your belly fat diet and swap your usual tipple for an alcohol-free plant-based liquor and mixer

6. INTRODUCE TARGETED EXERCISE

While reassessing your diet is important when it comes to how to lose weight, regular exercise and daily movement are key for weight loss. Whether you take a gym class, start running from couch to 5k, or challenge yourself with at-home workouts, introducing targeted exercise into your routine will help you lose belly fat. 

Strength training is as important for fat loss as cardio-based workouts. The best bodyweight exercises or resistance band workouts can help you tone up and lose belly fat from the comfort of your own home. 

Naturopathic Nutritional Therapist & E-RYT Yoga/Barre Instructor Kristina Carman suggests leg raises as one of the best exercises to lose belly fat.

  • Lay on your back with your palms placed below your hips
  • Raise your legs to a 90-degree angle
  • Slowly lower your legs toward the floor then pull them back up to center (try not to drop them down, aiming for about a 45-degree angle) 

7. GET YOUR CORTISOL UNDER CONTROL

“If we’re talking about losing belly fat, then we need to talk about cortisol, as it is one of the most mismanaged aspects of our body through modern diets and lifestyle,” says personal trainer James Griffiths. 

“Cortisol plays a big part in our blood sugar by elevating the levels in order for us to deal with stressful situations. But what goes , must come down, so if our blood sugar goes up via cortisol, eventually it’s going to back down and this yo-yo effect makes us crave sweet foods.”

To take back charge of your cortisol levels, you can: 

  • Eat every three hours to help maintain your blood sugar
  • Establish good sleep hygiene and get your eight hours a night. Hours before midnight are more valuable than those after, so a 10.30 pm bedtime is ideal with a bedtime routine full of relaxing activities such as a warm bath or sleep-guided meditations

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