To lose weight and lose belly in 1 month you must perform
physical activity at least 3 times per week for 1 hour, in addition to eating a
low-calorie diet, reducing the consumption of foods rich in sugars and fats, so
that the body uses the accumulated fat to generate energy.
It is important to write down what are the reasons why you
want to lose belly to stay focused on the goal, you can also take some pictures
to observe the progress week by week and have a scale to weigh 1 time per week,
so it is possible to have a real notion of the evolution and benefits of
exercises and diet.
1. Increase in metabolism
A strategy to accelerate the metabolism to lose weight is to
add a pinch of red pepper, also called cayenne pepper, in 1 liter of water and
drink it during the day, being careful not to add a lot of pepper because it
can be very spicy.
If there are problems with acidity or gastritis, you can
drink ginger tea with cinnamon during the day, without adding sugar because it
also helps to burn fat and speed up the metabolism. See some foods that help
increase metabolism.
In addition to this, it is important to drink 2 liters of
water a day, being able to add a few drops of lemon, orange or cucumber slices
to improve the taste and avoid juices and industrialized teas.
2. Burn fat
The best way to burn fat is by doing physical activity, so
the best exercises to lose weight and fast tummy are performing both aerobic
exercises such as walking or running, as well as intense anaerobic exercises,
such as weightlifting, be alternated so that they complement each other.
The exercises should be done 3 to 5 times per week, with a
duration of at least 1 hour.
3. Eat well
It is important to have a balanced diet, including fruits,
vegetables, proteins, carbohydrates and good fats in the right proportions,
avoiding the excess of high-fat foods, especially those that contain saturated
fats, such as hamburgers, french fries, sausages, chorizos, among others.
However, it is possible to include in the diet foods rich in
monounsaturated and polyunsaturated fats in small amounts, since they help
increase HDL cholesterol and lower LDL cholesterol, are cardioprotective,
improve mood and guarantee good hormonal functioning. Some of these foods are
peanuts/peanuts, walnuts, almonds, Brazil nut, avocado, and olive oil.
Likewise, it is also important to avoid processed foods such
as frozen lasagna, ready meatballs, cakes, cookies, and industrialized cereal
bars, since they contain many toxins and favor the accumulation of fat at the
abdominal level.
4. Do not go hungry
In order not to feel hungry, you should consume foods rich
in fiber by changing the French bread for the whole wheat bread, or the common
pasta and the rice for the integral version, since they produce a greater
sensation of fullness.
Eating every 3 hours is very important, so you can make the
3 main meals with 2 or 3 snacks a day, in this way you can reduce the portions
to be ingested and the hormones associated with hunger and anxiety are better
controlled. See what are fiber-rich foods.
5. Eliminate sugar
Sugar is a vice and the more sweet foods you eat, the more
you want to eat more. This is why an excellent strategy is to stop adding sugar
in foods such as coffee, juices, and milk, but it is also important to read
nutritional labeling because sugar is present in many foods. See how sugar can
be hidden in food in Sugar-rich foods.
The use of sweeteners is not advisable because they contain
toxins that harm weight loss, but if it is difficult to stop consuming sugar,
it is ideal to consume stevia that is a natural sweetener and, in those people
who are not diabetic, it is possible to use the Honey in very little amount to
sweeten.
How to avoid the rebound effect
In order not to gain weight again it is necessary to
maintain a certain discipline, because when the individual ingests more
calories than his body needs, this excess will be stored in the form of fat,
especially at the abdominal level. So to avoid a rebound effect it is
necessary:
Continue practicing physical activity on a regular basis;
Maintain a healthy diet, making a lifestyle of the diet;
Consume natural foods, avoiding the intake of industrialized
foods rich in fats and sugars.
Losing weight is possible and everyone can
achieve their goal, however, people who are more overweight will probably need
to be accompanied by a doctor, nutritionist, and a personal trainer to achieve
it, because in some cases the endocrinologist may indicate the use of
medications for Lose weight, if necessary.
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