Doing physical exercises 3 to 5 times a week, sleeping between 7 and 9 hours a night and consuming thermogenic foods, are some tips that help speed up metabolism, promoting the breakdown of body fat and weight loss, allowing, thus, lose belly in 1 month.
Maintaining a balanced and he althy diet, prioritizing the intake of foods rich in soluble fiber and proteins, is also essential to control satiety and reduce hunger throughout the day, thus helping to lose belly fat.
In addition, it is important to reduce the intake of foods rich in carbohydrates, such as juices, white bread, pasta or cookies, as these foods are rich in calories, which facilitate the gain of body fat.
The main tips to lose weight and lose belly in 1 month are:
1. Exercise 3 to 5 times a week
Doing physical exercises, such as weight training, crossfit or functional training, 3 to 5 times a week, is essential to stimulate belly fat loss. This is because exercise helps in the development of muscles, improving metabolism and accelerating weight loss.
Also, aerobic workouts such as brisk walking, running and swimming also facilitate belly fat loss. See with nutritionist Tatiana Zanin the best exercises to lose belly in 1 month:
2. Consuming thermogenic foods
Consuming thermogenic foods daily, such as pepper, cocoa, turmeric or cinnamon, is a great way to speed up metabolism and increase energy expenditure by 10 to 15%, favoring the burning of body fat and decreasing stomach.See how to consume thermogenic foods to lose belly.
In addition, some beverages, such as coffee, green tea and ginger tea, contain bioactive compounds with thermogenic action that also increase metabolism, causing the body to spend more energy, helping to lose belly.
3. Drink plenty of water
Water takes up volume in the stomach, decreasing the feeling of hunger and helping to control appetite, as the body can confuse the feeling of thirst with hunger. Therefore, drinking about 2 liters of water a day is a good way to control food intake during the day, facilitating belly loss. Know the amount of water indicated to help you lose belly.
4. Sleep between 7 to 9 hours a night
Sleep between 7 to 9 hours a night is essential to lose belly fat, because it is during sleep that the production of GH takes place, a hormone that participates in the burning of body fat, favoring weight loss. Know the number of hours indicated for each age.
In addition, during sleep the production of ghrelin, the hormone that stimulates hunger, is reduced. Having a good night's sleep is, therefore, one of the most interesting natural ways to control the levels of this hormone in the body, balancing hunger and facilitating the loss of belly fat.
5. Eat foods rich in soluble fiber
Eating foods rich in soluble fiber, such as oatmeal, flaxseed, wheat germ, beans, Brussels sprouts, broccoli, avocado, pear or apple with peel, helps with weight loss and belly loss, because this type of fiber forms a gel in the stomach that delays the digestion time of food and prolongs the feeling of satiety.
To help with belly loss, it is important to eat 1 serving of fiber at every meal of the day. Check out other foods rich in soluble fiber.
6. Eat a high-protein diet
Having a diet richer in protein, with foods such as tofu, egg, fish or chicken, is also a good way to lose belly fat, because these foods increase the release of the peptide hormone, which decreases hunger and promotes satiety, facilitating weight loss.Discover other protein-rich foods.
In addition, a high protein diet also helps to maintain muscle mass during weight loss, a tissue that spends more energy, helping to speed up metabolism. Here's how to eat a high-protein diet.
A suggestion to maintain a high-protein diet is to eat, for lunch and dinner, a portion of protein, such as 2 boiled eggs, 1 can of tuna in water or 120g of skinless, grilled chicken breast, for example.
7. Decrease carbohydrate consumption
Reducing the consumption of carbohydrates, such as sugar, sweets, white bread, cake, sweet potatoes, pasta and tapioca, as in the low carb diet, helps in losing the belly, because it reduces the level of insulin in the body, a hormone that, in large amounts, favors increased hunger and the accumulation of fat. Meet a low-carb diet.
8. Stop drinking juices and sodas
Another tip to help you lose belly fat is to stop drinking juices, whether industrialized or natural, because these drinks contain high fructose, a type of carbohydrate that, when consumed in large quantities, increases insulin levels in the body, promoting hunger and body fat gain, especially in the belly.
9. Intermittent fasting
Intermittent fasting is a diet where calories from food are reduced, reducing glucose and insulin levels in the body. This forces the body to use fat stores as a source of energy, increasing metabolism and promoting belly fat loss. Here's how to do intermittent fasting.