To lose weight and especially to get rid of belly fat in 1 month you have to exercise at least 3 times a week and make a restrictive diet, consuming less foods rich in sugar and fat so that the body uses the energy accumulated as fat.
It is important to note why you want to lose belly fat, keeping your focus on the ultimate goal, taking photos of your progress, and having a scale to weigh yourself once a week, because that way you can get a sense of the benefits of exercise and proper nutrition.
Some strategies that will help you lose weight and get rid of belly fat in 1 month are:
1. Increase Metabolism
A great strategy to accelerate the metabolism rate so that you can lose weight is to add a pinch of cayenne pepper in a liter of water and drink it during the day. If you find it is getting too spicy over time, put in a slightly smaller amount. If you have problems with heartburn or gastritis, try taking ginger tea with cinnamon during the day, without sugar because it also helps to burn fat.
Strive to drink 2 liters of water a day, if you do not like it or think you can not, add some drops of lemon or drink tea (warm or cold) without sugar, avoid industrialized juices and teas.
2. Burn Fat
The best way to burn fat is by exercising. Doing some kind of exercise is always better than being sedentary, but the best exercises for those who want to lose weight and get rid of belly fat fast are a combination of aerobic exercise, such as walking or running, and intense anaerobes such as bodybuilding because they complement each other. The exercises should be performed 3 to 5 times a week, with a minimum duration of 1 hour.
3. Eat Well
Foods high in saturated fat should be taken from the diet, but it is important to eat good sources of fat because they maintain peoples's good mood and ensure proper hormonal functioning. Therefore, it is necessary to change hamburgers, French fries and finger foods for Brazilian nuts, avocado and olive oil in small daily portions.
Do not eat processed food, such as frozen lasagne, ready-to-eat meatballs, canned cakes, cookies and industrialized cereal bars, as they contain many toxins and favor fat accumulation. When consumed at night, they will most likely be stored as fat in the belly.
See more examples of exercises.
4. Do not get hungry
To avoid getting hungry you should eat foods rich in fiber by trading French bread for whole-grain bread, common noodles for whole-grain and the white rice for brown rice. A great suggestion for lunch and dinner is always eat a plate full of salad that can always be varied with 1 serving of protein that can be 2 boiled eggs, 1 can of tuna in water or 1 serving of lean meat that can be chicken breast (skinless) or fish (cooked or roasted).
Eating every 3 hours is very important, but you do not need to eat a lot. For example, 1 piece of fruit with 1 whole-grain toast or 1 yogurt with whole grain cereal. See how you can add fibers to all your meals.
5. Eliminate sugar
Sugar is addictive and the more sweet foods you eat, the more your body will want to eat. So a great strategy is to stop adding sugar to foods, coffee, juice and milk, but it is also important to read the labels because sugar is present in many foods.
The use of sweeteners is discouraged because they contain toxins that impair weight loss, but if it is too difficult, try using stevia as a sweetener, because it is natural or use honey, but in small amounts.
How not to put on weight again
In order not put on weight again, it will take some discipline. Whenever you consume more calories than the fat you burn, the excess calories will be stored as fat, especially in the belly. So, for this not to happen:
- Continue to practice physical activity on a regular basis;
- Maintain a healthy diet;
- Replace, whenever possible, industrialized foods that are high in sugar.
Losing weight is possible and everyone can reach their goal. However, people who are overweight will probably need medical follow-up, a nutritionist, and a physical trainer to reach their goals, and in some cases an endocrinologist may indicate the use of weight-loss medications.