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The belly fat is actually visceral fat. It cannot be pinched with the skin. It causes central obesity and is harmful. Remember,this should be below 9% for a healthy person.
This is developed mainly due to insulin resistance. Read details about that in my blog on Metabolic Syndrome in India. Overfeeding, higher sugars, bad diet, high calories, metabolic syndrome etc. have led to accumulation of that belly fat. This makes “metabolic syndrome” creeping in. And this can cause lots of problems from hypertension, pre diabetes, central obesity to hyperlipidemia, fatty liver etc.
Definitely. The belly fat is not difficult to loss as those flank fat (men) or thigh fat (women). My principles have worked like magic on lots of clients and you can be benefited from these too…
Remember, no guesswork here. Buy a kitchen weighing scale from online market. Here is the link of a cheap option from Amazon.
As you know, calorie deficit is primary and most important. Without that nothing will work. At least 500-1000 kcal deficit should be reached by diet. Your diet must be formulated that way.
Measure everything going in. Calculate total calories. Follow the calculator tool of my blog website : https://easyfitnessidea.com/calculator/
Calculate BMR and calories you need (calorie deficit is a must). If needed, take help of a dietitian or fitness consultant.
They are energy dense and can make insulin spike which stops the fat loss and starts dumping fat on your adipose tissues. The fructose in sweets and sugars are simple sugars and are even worse than starch, regarding fat loss goals. They can only replenish liver glycogen and not muscle glycogen. This means, you can’t utilize it by exercise and depleting muscle glycogen.
Remember, to lose that belly fat in a month, you have to get rid of your sweet tooth! There is simply no other option for you. Even take fruit juice or any sweetened drink in the same bracket. Forget them for a month. For details, read my blog on : Does sugar make you fat?
This is just a corollary of the previous point. We eat 50-60% carbs or even more with many containing high GI. That is bad. The glucose, produced from carbs, actually stimulates the beta cells of pancreas to secrete insulin. That will lead to fat gain and stop the fat burning procedure.
So what should you do? Decrease the total amount of carbs. Also take low GI carb options (low insulin spike). Lots of vegetables will help.
These are excellent options for you. Do not try them at home, by your own, without expert guidance. These may be complex.
Please remember, keto diet has very low carbs (<5%) and thus it can keep the insulin response low. Even intermittent fasting works on similar principles. These have been proven to be extremely beneficial in metabolic syndrome and diabetes. Particularly for belly fat, these are amazing!
Read my two blogs for details :
It helps you maintain muscles. (You wanted to reduce belly fat and not your muscles, right?). Protein fills you up and you will feel less hungry. Also protein has high TEF (burns lots of calories just to digest it). Keep it at 20-25% of total. To be more precise, keep it at 1-1.5gm/kg body weight.
This may be required after 2 to 3 weeks of dieting. This is required to combat the leptin action which reduces metabolism to a huge extent. The hormone leptin plays a huge role here. It’s level reduces drastically within 2 weeks of large calorie and carb deficit. Read my blog on leptin, the fat burning switch, to learn more details on it.
You need to take higher carbs and higher calories for the few days of break. This will help you to boost your metabolism, (slowing down due to diet). Take higher carbs and calories during breaks.
Avoid trans fat, decrease saturated fat and increase MUFA and PUFA. Fill up the calorie gap by some healthy fats. (Cashews, nuts and almonds can be used). Canola oil or virgin olive oil can be a good source of oil with unsaturated fatty acid. Remember, fats are non insulinogenic. Just use them to fill up the calorie gap, which was not completed by proteins and carbs.
However, to get the best results, you need to exercise. That may be the topic for another blog…
“Only exercise to lose belly fat in 1 month?”
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