How to Lower the Belly in 1 Month and Avoid the Rebound Effect

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.

Some strategies that promote weight loss and help lose belly in 1 month are:

1. Increase 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.
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 belly are the performance of both aerobic exercises such as walking or running, as well as intense anaerobic exercises, such as weight training, 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. A good suggestion is to eat a plate of salad accompanied by 1 serving of protein such as 2 cooked eggs, 1 can of tuna in water or 1 serving of white meat, preferably skinless chicken or fish, both at lunch and dinner.

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.

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.
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.

Slimming 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.

The best motivation for weight loss is the results achieved, so it is important that each objective achieved is celebrated and focused on the goal, adopting this new lifestyle