How to reduce belly fat in 1 month? - Healthocrat: Your ultimate fitness partner

Friday, October 12, 2018

How to reduce belly fat in 1 month?


Do you feel awkward when you cannot fit your distorted belly in your favorite shirt or when your crush do not even look at you because of your rounded belly? If your answer is in positive, then you are at the right place. In this article, we will be discussing some effective ways that will help you to reduce your belly fat. The prerequisite to achieve the goal of flat and slim belly is hard work and consistency because nothing in this world can be achieved just by reclining on a couch. Another thing that you have to keep in mind is that there is no shortcut or magical spell in this world that you can drink to reduce your belly fat. You have to achieve this goal with a scientific approach.

Why is my belly fat?



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This is the first and the most important question that should be asked as I personally believe that before setting up a goal, it is necessary to know the actual reason behind that goal. For an instance, suppose you want to start a business, the first question that strikes your mind is why do you want yourself to get engaged in that business and when you get that answer, you are all set to work in that direction. So coming back to the actual question, there is no rocket science behind a rounded belly. There is a simple concept of fat deposition. When you consume a meal, your body extracts basic nutrients such as fat, carbohydrates, protein, vitamins etc. Some of nutrients that are not required by the body get dissolved in water and are taken out in the form of waste materials. But, unlike vitamins (A,D,E &K), fats get stored in your body to provide you energy for long-term physical activities and also when you do not eat anything, your body extracts energy by burning the stored fats from the body. Fats get stored in your belly and due to physical inactivity or unable to burn the calories stored in your body, your belly starts to bulge outward. However apart from this, there is another reason due to which some people have rounded belly and it is 'bloating'. Bloating is the air or gas that gets collected in your stomach and causes your stomach to look swollen.

How to reduce belly fat?


If you have a round belly, the first thing that you should do is to change your lifestyle and eating habits as your excess love for junk foods is not good for your gut. Bad eating habits makes you obese and also causes constipation. You should start following the below mentioned tips in your daily life and when you do so, get ready to see positive changes.

1). Lemon water


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Start your day by drinking lemon water. For preparing this drink, sqeeze a lemon in a glass of warm water. Lemon contains essential antioxidants and nutrients that are proven excellent for your belly. It also helps in detoxing the body, i.e, removing the harmful wastes from it.

2). Exercises


Exercises play a valueable role in getting rid of extra fat deposited in your body. Exercise every morning with empty stomach for about 45 minutes as it will extract the energy from calories that were stored in your body when you had your last night's meal. Walking is one of the best exercises and if possible, try HIIT (High Intensity Interval Training) method i.e sprint for one minute followed by a slow walk. It changes the contraction intensity of your muscles and has a greater impact on them. However, remember that there is no special workout for stomach. If you start a gym and you have a fat belly, don't do the mistake of doing abdomen workout. Instead, focus on big-muscle exercises which include exercises of your legs, back and chest. The reason behind this is that the big muscles require more and more calories which they extract from fat deposited near stomach. These exercises helps in reducing belly fat.

3). Stay hydrated


Drink atleast 10 glasses of water everyday. Also, eat fruits that contain water such as cucumber, watermelon, etc. as it has been proven that drinking water increases the fat oxidation in body.


4). Vegetables and fruits


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Eat meals comprising vegetables and fruits and do not include oil of any kind. Some of the vegetables and fruits to include are: carrot, onion, cucumber, tomato, broccoli, apple and orange. Prefer salad to cooked as raw food is easy to digest. Fruits and vegetables contain essential nutrients including protein that is very important for your muscles to function properly. Remember that you have to make your body to run low on fats, not on proteins!

5). Low-carb diet


If you are an Indian, then it is very likely that you also commit the same blunder of including rice and chappatis in your diet. Do not eat rice and chappatis as they are rich sources of carbohydrates and if you are not able to burn the calories that your body has absorbed from these sources, then it will start getting stored in your body in the form of fats. Always eat food items which are low in carbs.

6). Good night meal


Try to avoid meals just before going to bed. Also, if you have a habit of lying down just after eating, then my friend, change this habit as soon as possible. Eat your food atleast 2-2.5 hours before going to bed as it will help in complete digestion of your food. Go for a slow walk after having your dinner as it will make it easier for your stomach to digest your food. Remember not to get engaged in running or any brisk sports after having your meal.

7). Acupuncture


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If your belly is round and the reason behind it is bloating, then acupuncture is an effective way to reduce the size of your belly. Massage in clockwise and anticlockwise direction above and below your navel. Follow this procedure for some days. Apart from this, ginger tea also removes the gas or air that is present in your stomach.


If you follow these steps regularly, you will definitely acquire a flat and slim belly in just a couple of days provided you remain consistent. If you are an overweighted man, the first thing that will shrink in your body is your face followed by buttocks and at last your stomach, whereas in women, their chest loses fats after their face followed by their stomach. So, if you think that you are not achieving your desired results, have patience. Good things take time. You will lose your belly fat at last after losing extra fat from rest of your body parts. Furthermore, if you measure your body every week, start measuring it on an interval of 30 days because in a week, our body undergoes minute changes that are hard to notice. Measuring your body on a monthly basis will show you positive results and will boost your will power.


We, at Healthocrat.in, hope that our article on 'How to reduce belly fat?' has served its sole purpose by helping you in some way.

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