The most widely followed one month diet plan to reduce belly fat around the world is quantified nutrition. Whether you are young, old, kid or an obese teenager, you can easily lose 3-5 kg of body weight by following quantified nutrition for a month. By quantified nutrition we mean that you have to eat food in a calorie deficit (total amount of calories needed by your body in a day minus 200 calories).
Why do only your belly grow out of proportion?
It’s not that only your belly grows out of proportion due to the piling of weight. Your hips, neck, thighs, face and even your arms look bigger with water retention and fat accumulation.
Glucose is the fuel of the human body.
Whatever you eat, whether they are rice, bread, chips, eggs, meat, pasta, sausage, butter, ghee, milk etc, they all get converted into glucose ultimately to provide energy for the body in order to make the body function properly.
Fat does not automatically get converted into fat.
You had been avoiding oil thinking you might shed a few kilos but your weight hasn’t buzzed. It’s because you have been doing it all wrong all this while. Avoiding oil alone will not help you to lose weight.
It’s the total calorie consumed in a day that matters.
Maintenance calorie
So, suppose if your body requires 2000 calories per day and you eat only 2000 calories everyday, then you won’t gain or lose weight with this diet plan. Here you are eating your maintenance calories.
Calorie surplus
Similarly, if your body needs 2000 calories per day and you are eating 2500 calories per day then you will gain weight. Here, you are eating 500 calories surplus per day than your body requires. The body stores extra calories in the form of glycogen(stored form of glucose) and fats.
Calorie deficit
For weight loss to happen, you just have to eat a few calories less than the maintenance calories. That is, if your body needs 2000 calories per day then you may eat 1800 calories per day keeping a deficit of 200 calories.
This calorie deficit of 200 will put the body in a situation where it will try to meet its demand from the stored fat and glycogen.
If you include this 200 calorie deficit idea in your one month diet plan to reduce belly fat, then you will be able to lose 3-5 kilograms of body weight in a month very comfortably.
Quantify your nutrition in your one month diet plan to reduce belly fat
In the first week, you don’t have to do anything fancy with your diet. You can keep eating what you have been eating already but just make sure that you are eating in a calorie deficit.
Yes, you read that right. You can eat your daal, Chawal, Sabzi, dahi etc. You have to use the food weighing scale to keep track of your calories in your one month diet plan to reduce belly fat
Eating the same food which you have been eating previously helps you adhere to your diet. This helps in the formation of new habits called quantifying your nutrition and eating according to your daily calorie requirements.
If you do this honestly for a week, you will see that you have dropped 500 grams to 1 kilogram of body weight.
This is the easiest one month diet plan to reduce belly fat in 2022. It involves least effort on your side and gives maximum results. You may end up following quantified nutrition for the rest of your life.
Play around with macronutrients in your one month diet plan to reduce belly fat
Carbohydrates, Proteins and fats are called macronutrients in nutrition. By macro, we mean that they need to be eaten in large proportions. At the same time, micronutrients and trace minerals are needed in smaller portions and may not be needed at all.
Most people follow a high carb one month diet plan to reduce belly fat as it is easier to eat carbs and they are cheaper on pockets as well.
Carbs like rice, daal, potatoes, beans etc. are easily available and cooked daily in every household.
So in a high carb one month diet plan to reduce belly fat, you can eat 50% carbs, 30% Proteins and 20% fats.
Suppose, you are eating 2000 calories daily. So in a high carb one month diet plan to reduce belly fat, you can eat 1000 calories of carbohydrates only and the rest of the calories can come from proteins and fats.
In a high protein one month diet plan to reduce belly fat you can eat 50% protein, 40% carbs and 10% fats. This will give you a very lean body.
In a high fat one month diet plan to reduce belly fat you can eat 45% fats, 30% proteins and 25% carbs.
All the above variations of one month diet plan to reduce belly fat will help you lose 3-5 kilograms of body weight easily.
Include 6-8 hours of deep sleep in your one month diet plan to reduce belly fat
Cortisol, the stress hormone of the human body is one of the biggest reasons of weight gain in humans around the world.
In the modern world, everybody is stressed out.
Sleeping for 6-8 hours is becoming a challenge for a lot of people. Sleep is the time when the body recovers from breakdown and repairs itself. In this process, people who are following a calorie deficit one month diet plan to reduce belly fat end up losing weight.
Others who don’t get enough deep sleep, don’t lose weight even if they are following a calorie deficit one month diet plan to reduce belly fat.
Include drinking 3-5 litres of water per day in your one month diet plan to reduce belly fat
75% of human body weight comes from water.
If you don’t drink enough water everyday, then your body will hold on to water and you will gain water weight.
In order to remove toxicity from the body, our body needs good hydration everyday otherwise the level of toxicity in our body will increase which will further hold lot of water.
If you are serious about weight loss and looking good with clear skin, then you can’t afford to not include drinking 3-5 litres of water per day in your one month diet plan to reduce belly fat.
Drinking 3-5 litres of water per day is the secret of ‘young look’ of celebrities around the world.
Water is the elixir of life.
Include 3 hours of exercise per week in your one month diet plan to reduce belly fat
In the game of weight loss, nutrition helps 70% and exercise helps 30%.
If you are serious about weight loss and don’t want any weight rebound then you must include 3 hours of exercise per week in your one month diet plan to reduce belly fat.
You can choose an exercise of your own choice. It doesn’t have to be gymming or running. You can do cycling, swimming, Zumba, yoga, calisthenics or even just walk.
Summary
Nutrition, Hydration, Motion and sleep are the four pillars for your one month diet plan to reduce belly fat. You have to follow them everyday in order to get the desired result. If you miss or underestimate any of the above mentioned pillars, you will not get the desired result.
F.A.Qs
Q. Can lemon burn belly fat ?
A. No. Lemon doesn’t burn belly fat. It is rich in vitamin C and antioxidant properties. It helps in neutralizing acid in the body. If the body is too acidic then it will hold on to water to neutralize it. But since lemon does that job, hence the body may lose water weight. So, indirectly lemon helps in losing water weight from the body.
Q. Can belly fat be reduced in a month?
A. There is no spot reduction. By spot reduction, we mean that you will not lose fat from only one body part specifically. You will lose fat from all over your body.
Q. What is the fastest way to lose belly fat in a month?
A. Intermittent fasting, quantified nutrition and a low carb diet can help you lose weight faster. Try consulting with a weight loss coach and follow the program under his guidance.
Q. What can I drink to burn belly fat?
A. Black coffee, green tea and Luke warm water may help you lose belly fat given that you follow the 4 pillars of health (nutrition, hydration, Motion and sleep), I have mentioned above.
Q. Can coffee reduce belly fat?
A. No. Coffee alone can’t reduce your belly fat. It is diuretic in nature. So it makes you lose water weight through urine. Follow quantified nutrition to reduce belly fat.
Q. How can I lose my belly fat in a week?
A. You can’t lose belly fat in a week. You lose only half or one kg in a week. Always try to have realistic goals.
Q.What is best diet plan to reduce belly fat?
A. Quantified nutrition containing, high protein, moderate fat and low carb can help you lose fat faster. Consult a weight loss coach and follow the program diligently.
