Epic formula to lose belly fat naturally in a month
Too much belly fat seems absurd right? In whatever way, one get dressed up the belly pops out making an unappealing look. The belly fat or visceral fat solely doesn’t turn off the obese people but also it happens with the lean ones. Well, in fact, fat is a natural oily substance which gets accumulated underneath the skin and acts as a protective layer. So much fat gets assembled just because of our improper diet plan and insufficient exercise to our body.We need not much bother about the fat but indeed take up some preventive measures. So, here’s the formula to reduce the belly fat.
The fats in our body are of different types. There are Good fats which help in reducing excess fat and also Bad fats which lead to the obese body.
[Read: Sources of fats || Good fats Vs Bad fats]
How to Lose Belly fat naturally in a month
1. Work up a sweat
Many people have a misconception that working out is not essentially required for reducing the belly fat. Likewise, they avoid the fact that everybody needs a minimal amount of work out daily.
Why does everybody need some kind of workout? Because however, we can’t avoid food on daily basis. So, if we consume more food but the body is in the idle state, then more fat gets accumulated in various parts of the body. Also, they would be an improper functioning of the organs in the body.
Image courtesy of Pixabay
- If your not a gym rat then go for basic exercises like run marathons. Running will burn lots of calories and increase the metabolism. Set up a certain limit like around 2 – 3 km’s and start the practice to run or run in the open spaces around 10 – 20 rounds.
- Besides running, the cardiovascular exercises like Swimming, Cycling, Skipping, Dancing, Jogging are the whole body exercises. 1 MC burger equals to 350 calories. So, to burn that you need to cycle for 5.0 miles.
- Go for simple and primary exercises like Squats, Pushups, Crunches, Calf raises, Burpees, running planks. You need not necessarily hit a gym if you practice doing these exercises at home.
- People who cannot do all the above exercises can simply go for Strolls or Brisk walks.
- Furthermore, don’t follow a sedentary lifestyle. Indulge in doing the household chores, household jobs like gardening, not using the elevator.
2. Don’t be a night owl
A good sleep is between 8 pm – 5 am. But it’s impossible for us to set such sleeping hours. Although try to have a good sleep and be an early bird. Sleep at least for 8hours. More importantly, follow the same timings while hitting the bed and waking up. Ensure to maintain a gap of 2 hrs between dinner and hitting the hay. Do Yoga before going to bed. It soothes the body. Don’t go for big meals at night.
Image courtesy of Pixabay
3. Manage Stress
Believe me, Stress is your biggest enemy. It may be Anxiety or Worry. Everyone has a common tendency to Stress out over teensy weensy things to the great problems of life. When you flunk a test, if you haven’t prepared for the exam, when you look unappealing with a big tummy, you didn’t ace something, have loads of work to do in the office, when the company is at a huge loss, the first dish you try is a big flop, at times of hardships, when you want to buy a big car like your neighbor, having unsatisfied cravings, when your girlfriend/boyfriend ditched you, all these lead to the hideous feeling “worry”.
When the stress increases also the stress hormone cortisol increases. This will result in several symptoms like Depression, Exhaustion, Insomnia, No glowing face, Weight gain. Well, this is the time when you need to think street-smart.
Instead of panicking and agonizing for the loss start finding out solutions to sort out the problems. Your problem seems big to you but small to someone else. Likewise, you try to minimize your problem coz at the end neither your problem is perpetual nor mine. Problems never gonna be rock solid.
So, why to worry. The biggest stress, buster which I’ve known so far in my life is a Smile. ? Start your day with a smile and end your day with a smile on your face and unwind yourself by hanging out friends, go on trips.
4. Excessive Carbohydrate intake
Carbohydrates are two kinds simple (bad) carbs and complex (good) carbs. Now, why the simple carbs are bad and complex carbs are good? This is because the simple carbs have a tendency to break easily in the body and release so much energy which the body doesn’t know where to store and converts it into fat. This fat is stored as belly fat. But the complex carbs do not break easily so they do not release much energy.
Sugar, Salt, White Flour, Butter(fatty things), Fruits drinks, Soft drinks, Jams, Honey are Bad Simple carbs. From kid to an oldie every individual has a sweet tooth. We crave a lot for desserts. This is the biggest trap to stubborn belly fat. So, one must have a serious control over this to reduce the stubborn fat. If not you are one victim of the paunch which is big fat belly.
Instead of consuming the simple carbs replace them with complex carbs like Green veggies, Beans, Lentils, Peas, Whole grains( Oatmeal, whole grain bread), Sweet potatoes and also foods rich in Fiber like Beans, Barley, Broccoli, Lentils, Sprouts, Berries.
5. Consuming too many calories? Make a count of Calories
Of course, the foods which we consume on the daily basis will contain some proportion of calories. What we need to ensure is that whatever food we take should have fewer calories. Make a calorie count on how many calories you’re taking per day. If the calorie count is high you will gain fat, if it’s low you will lose fat. A woman should eat 2000 calories per day and a man needs 2500 calories intake.
6. Good protein intake
Proteins greatly burn the fat. They build & repair the muscles, skin, bones, blood. We need to maintain a ratio of more proteins and a fewer carbohydrate in our everyday diet. Devour proteins thrice a day. The protein rich foods are Eggs, Low-fat milk, Whey proteins, high protein Meat & Seafood, Peanut butter, Nuts, Smoothie drinks. Also, gulp down more protein shakes.
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7. Drink more water
Drinking much water not only keeps you hydrated but also burn the calories intake instantly as its calorie free. Water contains a lot of proteins. It uplifts the muscles. A human body has up to 60% of water which means they are ample amounts of nutrients. So, drink at least 2L a day.
Many people are counterproductive about the hydration levels in our body. Actually, the pee must be clear and have a tinge of yellow which indicates that you are well hydrated. And a pee which is deep yellow indicates dehydration.
8. Love the rush
The adrenaline rush is the only superpower human beings have. – J.B
Occasionally, go for the adventure activities like Bungee Jumps, Trekking, Rappeling (descending a mountain or a rock), Plunge into the water (coasteering, scuba diving), walk the ropes. These activities will boost your blood pressure and metabolism.
9. Proper Diet
Make sure to include these in your lifestyle,
- Don’t skip breakfast
- Add more proteins to breakfast
- Maintain a gap of 5hrs between breakfast and lunch but can go for mid morning juices or salads
- Drink water with lemon & honey when you wake up or lemon with cucumber
- Eat more veggies and fruits
- Avoid junkies to maximum, eat such foods once in a while
- Avoid sugar & sweetened drinks like fruit drinks, soft drinks, alcohol
- Don’t eat carbs for breakfast. They produce more energy and stops the fat loss
- Say no to spot reductions
- Consume Low-fat food, Good carbs (veggies, fruits, nuts, chia seeds, pure oats, quinoa, brown rice), High proteins.
- No heavy dinner
- Dine before 8 pm or 9 pm
Foods to must include in your everyday diet
- Blueberries
- Green tea/ black tea
- Fibre food (popcorn, whole grains, brown rice)
- Low-fat dairy products
- Fruits
- Veggies
- Canned/dried beans
- Nuts
- Lean Meat
- Fish
- Eggs
- Dark chocolate
- Avacado
- Greek yoghurt
- Olive oil
- Oatmeal
- Apple cider vinegar
- Whole wheat pasta
- Chia seeds
- Flax seeds
Very useful as it has given detailed description
Thanks a lot 🙂
Vry. Nice
Thanks for your appreciation 🙂
Thanks Divya ??
I’d definitely take this as Monday Motivation and will try to follow as many as possible to see some good changes in me ?
Good to hear! 🙂
All the best to you.
Very useful as it has given detailed description.Can you please mention the fruits which can be taken?
Thanks for your comment.
The top healthy fruits you can go with if you are on a diet are Berries, Avacado, Lemon, Orange, watermelon, Apple, pineapple, pomegranate, and banana
Why banana because it keeps you stuffed for long period. So as you stay well fed for a long while.
nice tips but mention food what to take are what not to take and timings of diet .
Thanks for the comment.
Check out this post for the diet plan and timings –
Diet plan for healthy body and glowing skin
I love this Post Divya….it was quite helpful and intersting to try it out…. Thanks for the post …. 🙂
I do follow your blog on my friends suggestion and its quite interesting and in fun way to follow…. All the best