How to lose belly fat naturally in a month

This article discusses 10 habits that will help you reduce belly fat quickly.

Excess belly fat or belly fat is an uncomfortable issue for many. Fat accumulates in our stomachs due to small unhealthy habits. These habits are one of the reasons for fat accumulation in other parts of the body besides the stomach. This article discusses 10 habits that will help reduce belly fat quickly.

If these unhealthy habits are avoided, it is possible to reduce not only belly fat, but also waist fat, face fat, thigh fat, and butt fat.

                                                                       

Belly fat

1. Avoid the habit of eating quickly.

After you start eating, when the food enters the stomach, signals are sent from the stomach to the brain—in simple terms, the brain communicates with the stomach. It can take up to 20 minutes for the brain to understand whether the stomach is full or not. Eating too quickly can lead to overeating because the message that the stomach is full may not reach the brain that quickly.

Things to do to reduce belly fat

To avoid overeating, eat slowly and pay full attention to the food while eating. This process is called ‘mindful eating’. In this way, it is possible to avoid consuming excess calories. However, if for some reason you have to eat very quickly, then eat only a certain amount of food on your plate. This will reduce the possibility of overeating.

2. Don't skip any meals.

Many people skip breakfast and plan to eat lunch at once. Skipping one meal can increase the tendency to eat more or eat unhealthy foods the next day. This is why there is a possibility of increasing belly fat.

Things to do to reduce belly fat

If you have a habit of skipping meals at any time, try to change it. Do not skip any meal. If for some reason a meal is skipped, then you should be aware of not eating excessively or eating unhealthy foods at any other time

3. Choose small plates instead of large ones.

In this case, the important thing is not the size of the plate, but how much food is going into the body. Usually, if the plate is large, more food can be placed on the plate, as a result, the subconscious mind eats a little more food. Most people have a tendency to finish the entire amount of food on the plate. Even if the stomach feels full when there is some food left, the food is not left on the plate. In this way, more than necessary is eaten, weight increases and fat accumulates in the body.

What to do to reduce belly fat

Take food on small plates to avoid overeating. Be aware of the quantity while taking food on the plate. This will reduce the possibility of wasting food and eating more than necessary.

4. Don't eat too much out of courtesy.

When we go to a party, we often eat more than we should. In this case, if someone gives us food on our plate, we do not consider it our duty to finish it. Again, when we meet friends or acquaintances outside, we order food even though our stomachs are full. These habits play a role in gaining weight and accumulating fat.

Another tradition in Dawah is to eat sweets at the end. If you eat too much or 'overeating', on the one hand you will suffer from physical discomfort, on the other hand there is a possibility of fat accumulation in the body.

What to do to reduce belly fat

To get out of this cycle, it is necessary to make a conscious decision. Keep in mind the adverse effects that excess food can have on the body and decide how much food to eat.

If you decide to eat sweets, eat other foods in moderation or slightly less than usual. Sweet foods are not very healthy, so eat as much as you can.

5. Avoid eating in moderation.

If you are busy with other things while eating, it is usually not possible to pay attention to how much you are eating. If you have the habit of eating while watching TV or playing games, dramas or something else, there is a high possibility of belly fat. Because then you can eat more than necessary without thinking.

Again, many people have a habit of eating something while watching TV even if they are not hungry. These foods are also usually not healthy. It is seen that we are taking and eating fried foods, muri and chanachur with one hand.

Things to do to reduce belly fat

These excess, unhealthy foods provide extra calories, which creates an area for fat accumulation in the body. Therefore, to reduce fat, you need to find out at what time you eat food without thinking. You need to pay full attention to food, that is, practice 'mindful eating'.

6. Deal with stress.

Stress can also cause fat to accumulate in the body. When we suffer from stress day after day, our body releases a hormone called 'cortisol'. When this hormone increases, we may have a strong desire to eat excess sugar or fatty foods.

The cortisol hormone does three more things to increase weight, especially abdominal fat—

• It helps in accumulating fat in the abdomen more than in other parts of the body, such as the back, thighs, and buttocks. This is called 'central adiposity' in medical terms.
• Increases a hormone called ghrelin. This hormone is responsible for feeling more hungry.
• Reduces the release of another hormone called leptin. Leptin makes us feel full.

That is, due to this hormone, the stomach does not fill up easily, we feel hungry again and again, and the fat that is produced due to eating too much is stored as fat in the body.

Therefore, it is important to deal with stress in a timely and correct manner to reduce fat. Stress should be dealt with through regular exercise, adequate sleep, engaging in activities you enjoy, meditation, and, if necessary, consulting a mental health specialist.

7. Change unhealthy sleep routines

Some studies have shown that there is a relationship between lack of adequate sleep and weight gain. There are various reasons behind this. When you wake up at night, you may want to eat something. The extra calories of food eaten in this way are stored as fat in the body, which would not have been consumed if you were sleeping.

When working at night, harmful fat sugary foods, or overly processed foods are usually chosen as food. At that time, people usually do not think about whether the food is healthy or not.

In addition, if there is a regular lack of adequate sleep, it can create mental stress or tension. This stress can cause excess weight and fat accumulation in various ways.

What to do to reduce belly fat

To get enough sleep, you need to make a habit of sleeping at a specific time.

8. High protein diet

Protein increases metabolic rate and helps maintain muscle mass. "Eating protein-rich foods keeps you full and reduces frequent hunger pangs," says Soumita Biswas.

Since a high-protein diet keeps you full, it also reduces calorie consumption. This ultimately leads to a reduction in belly fat. Including protein in your diet will also help you reduce the amount of junk food you eat, such as unhealthy fatty foods. Some sources of protein include chicken, fish, eggs, cheese, tofu, mushrooms, and legumes.

9. Alcohol is very little

Alcohol is high in calories and increases belly fat. Not only does it increase belly fat, but alcohol consumption also leads to other risks to the body. Soumita Biswas explains that alcohol is extra calories and if you can reduce these extra calories, then belly fat can be lost.

10. Be active instead of sitting

Almost everyone knows that sitting causes fat to accumulate in the body. A very simple solution to this is to walk briskly for just 30 minutes, 5 days a week. You will get a lot of benefits by exercising for just two and a half hours a week. This will reduce the chances of diseases, and the amount of body fat will also decrease.

Don't expect to lose fat overnight. Continue walking, and it is better if you can do some weight lifting and other strength training. You can also do other exercises if they are suitable for you. Even a person who has not done any physical work for a long time can start running by following our zero to five-kilometer guide.

You can start exercising to reduce fat at home without going to the gym, without the help of any equipment or exercise equipment. If you search for the following words on YouTube or Google, you will find many videos with exercise instructions. Some such words are—

• Pushup         
• Pullup
• Plank
• Squat

                                        

Plank

                                                                              

Squat

We hope that through this article you will get a clear idea about the ways to reduce belly fat. It is important to note here that these tips will help reduce belly fat as well as waist fat, thigh fat, butt fat, and face fat.