How to reduce belly fat naturally at home in a month

If belly fat has increased due to poor diet and lifestyle, then it can be easily reduced. Let us learn how to reduce belly fat naturally at home in a month.

How to reduce belly fat naturally at home in a month

You must have seen some people whose belly fat is much higher than their full body. It looks very strange to see, as well as it can also become a reason for spoiling personality. The cause of this problem can be bad eating habits and lifestyle changes.

Often people believe that weight can be reduced easily only through diet. According to experts, these things can help in weight loss to some extent, but exercise is also necessary for long-term weight loss of the entire body. Also, these methods can affect the full body mass as well. But if you want to reduce abdominal fat, then it can be possible naturally at home in a month.

In this article, we will tell you about effective exercises, and diet, which can help to know how to reduce belly fat naturally at home in a month. The benefit of all these things is only when they are done regularly. Leaving it for a day or two can also cause loss instead of profit.

Main reasons for belly fat (increased belly fat) –

Contrary to popular belief, people with a normal or healthy body mass index (BMI) who have excess belly fat are also at an increased risk of many health problems. Some of the reasons for excessive abdominal fat are given below…

1. Sugar-rich food and drinks-

Studies have established a link between excessive sugar consumption and excess belly fat. This is mainly due to added refined sugar during processing. Although excess sugar in any form can be harmful, sugar-sweetened beverages are especially problematic.

Read also: Top 10 Natural Home Remedies For Diabetes: Reduce High Sugar Naturally

2. Sedentary lifestyle-

How lean your body is and the amount of activities you engage in also play a major role in the accumulation of belly fat. One study showed that people who did resistance training or aerobic exercise for one year after losing weight were able to prevent belly fat, while those who didn’t exercise experienced a 25–38% increase in belly fat.

3. Stress-

Stress has become so common that every person struggles with it several times in their life. But being stressed for a long time means that a person may have to struggle with many physical and mental diseases. This can also cause weight gain. Especially due to stress, belly fat also becomes.

Cortisol, commonly referred to as the ‘stress hormone’, is produced by the adrenal glands in stressful situations. People tend to eat more when under stress, and cortisol causes excess calories to be stored as abdominal fat.

Read also: Depression, Major Depressive Disorder: Everything You Need to Know About Depression

4. Alcohol-

Consuming alcohol is also a possible reason for the rapid increase in belly fat. Heavy alcohol consumption has been associated with an increase in belly fat.  One study found that men who drank more than 3 drinks a day were 80% more likely to have excess body fat.

5. Eating more-

There are some people who keep on eating one thing or the other all day long. Sometimes they overeat due to work pressure or stress. They keep on working while sitting at the same place. It is obvious that this habit of yours will increase belly fat.

6. Genetics-

According to research, if parents or any other family member is obese, then this problem can happen to the coming generation as well. Certain fat cells in the body develop genetically. Similar to genes playing a major role in the increased risk of obesity, genetics may be partially responsible for the body’s tendency to store fat in the abdominal area.

Let us know how to reduce belly fat naturally at home in a month:

There is a need to follow a well-planned routine to reduce belly fat. Given below are some tips that can help in reducing the accumulation of fat in the abdominal region.

How to reduce belly fat naturally at home in a month

1. Stay away from outside food-

Eating fried food from outside can cause extra calories in the body. Along with this, those who consume more packaged food, their abdominal fat also starts increasing more quickly. Therefore, avoid taking sugary, fried food and packaged food from your diet, which can reduce belly fat naturally.

Along with this, start taking some morning drinks such as cumin water, fennel water, cinnamon tea, it can help in melting abdominal fat.

2. Increase liquid intake-

Increasing your fluid intake will help keep your digestive system healthy, as well as help keep your body hydrated. Include maximum fruit juice, buttermilk, yogurt and other liquids in your diet, so that toxins can be removed from the body.

Along with this, make it a habit to drink 8 to 10 glasses of water throughout the day so that you can reduce extra calories easily.

3. Consume more protein-

Consuming more protein in the diet can help reduce abdominal fat. In addition, consuming protein can help increase metabolism and reduce cravings. Therefore, include more and more pulses, eggs, soy, sprouted moong in your diet, which can help in reducing the fat stored on the stomach.

4. Get enough sleep a habit-

If you want to lose weight, keep distance from stress and incomplete sleep habits. Taking excessive stress has a negative effect on the hormones of the body, which can be a major reason for increasing abdominal fat. Take regular 7 to 8 hours of sleep so that you can remain active for a long time.

5. Drinking water at frequent intervals-

There is a direct link between water consumption and weight loss. research suggests that water helps the body metabolize stored fat efficiently.

You will feel full throughout the day and may help reduce your appetite. Not only this, sometimes, our body confuses thirst with hunger. So it is always recommended to drink some water before having breakfast to check whether your body is actually hungry or thirsty.

It is known to everyone that water is the best ‘drink’ to quench your thirst. Any juice or carbonated beverage contains sugar which increases your calorie consumption. That’s why water is the best drink to gain weight rather than any other drink.

Drinking one n half glass of lukewarm water first thing in the morning can go a long way in helping you reduce weight and belly fat as well as cleanse your stomach.

6. Exercise regularly-

Exercising on a daily basis helps in controlling body weight. The need for exercise is undeniable, but there are various arguments about the intensity of a daily exercise routine. But for this you can take the help of an experienced fitness coach.

However, the intensity and plan of your workout should be directly proportional to your gender, age and BMI. Before starting high-intensity exercise (HIIT), it is advisable to consult a personal fitness trainer.

7. Make sure to have breakfast-

Breakfast is considered the most important meal of the day, as it provides the necessary energy levels to start your day. Skipping breakfast throws off your metabolism, which slows down the fat burning process.

Also, on the day you skip breakfast, you are more likely to eat unbalanced meals throughout the day. Having a nutritious breakfast in the morning reduces your tendency towards unhealthy and harmful food and you do not feel very hungry throughout the day.

You can make your breakfast healthy and nutritious by including natural foods like sprouted moong and gram, oats, fruits and nuts in your breakfast.

Read also: How to start and maintain a healthy lifestyle

A suggestive diet plan to know how to reduce belly fat naturally at home in a month:

It is very important to take the right kind of diet to reduce belly fat. It is ideal to follow a well-thought diet according to your needs and requirements.

We have prepared for you an indicative diet plan of 1200 calories to help you understand how you can plan your diet. However, it is to be noted that a 1500 calorie diet plan is ideal for men, whereas a 1200 calorie diet plan works better for women.

As is well known, dietary requirements vary from person to person. Therefore, before choosing any plan, consult a nutritionist to understand which plan works best for you, and choose your diet accordingly.

Make sure your diet is balanced, and you’re consuming as many nutrients as possible, while also making sure you burn more calories than your daily intake. For a better understanding of how to plan your diet for a week, have a look at a weekly plan given here.

  • 7 a.m.: Lemon cinnamon water (1 glass)
  • 8:00 AM: Vegetable sandwich (1 sandwich) and skimmed (fat-free) milk (1 glass)
  •  11am: Watermelon (1 cup, chopped) and almonds (5)
  •  1 pm: Masala Khichdi (2 bowls), Sprouted Curd Salad (1 bowl), Low-fat curd curry (1 bowl).
  •  3:30 PM: Buttermilk (1 glass)
  •  4 PM: Green Tea (1 cup)
  •  5 pm: Boiled chickpeas (half a bowl)
  • 8:30 PM: Chapati (2), Palak Paneer (1 bowl), Cucumber (half)
  •  11:00 pm: Skimmed (fat-free) milk (1 cup)
  •  You can consume half a lemon and a pinch of cinnamon every morning in a glass of lukewarm water.
  •  Have a vegetable sandwich for breakfast, along with a glass of nonfat milk.
  •  After this eat fruits and almonds at 11:00 in the morning.
  •  Have lunch at 1:00PM. Have a bowl of sprouted curd salad and low-fat curd curry with two bowls of Masala Khichdi.
  •  You can take a glass of buttermilk daily at 3:30 pm, so that your food will be digested easily.
  •  Have a cup of green tea at 4:00 PM.
  •  After an hour, take half a bowl of boiled gram.
  •  Eat two rotis, a bowl of palak paneer and half a cucumber for dinner.
  • Finish your day with a cup of skim milk.

Summary-

We have explained in detail above How to reduce belly fat naturally at home in a month. It is clear from all that reducing waist and belly fat is not that difficult. With exercise, lifestyle changes, and a balanced diet, everyone can easily lose weight. All that is required is determination, without which a man cannot do anything.

Yes, if someone’s weight is more than necessary, then along with the measures mentioned in this article, it is also necessary to get a doctor’s checkup done.

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