How To Lose Belly Fat—Plus, A Belly Fat Diet Plan To Whittle Down Your Waistline
Here’s a one-month diet plan from our nutritionist that shows you how to lose belly fat without harming your health. As we approach middle age, learning how to lose belly fat in a safe and sustainable manner can be one of the most challenging aspects of a healthy lifestyle.
Losing weight becomes more difficult as we age because of the slower metabolism that results from the gradual loss of muscle mass. During the menopause, oestrogen levels drop, causing our bodies to reshape, with fat moving from the thighs and buttocks to the stomach area.
Fortunately, there are safe and healthy ways to lose belly fat quickly. You’ll also need to increase your daily activity and engage in regular exercise in order to lose belly fat.
The key to losing weight in a healthy and long-term manner for women over 50 is to begin a new journey into fitness, whether you choose the best women’s running shoes or the best women’s walking shoes. At any age, but especially after menopause, this is true. It’s critical to include physical activity alongside a healthy diet as part of your daily routine.
A one-month diet plan to reduce belly fat from our expert nutritionist, as well as our top tips for making fitness a part of your daily routine, are included in this comprehensive guide on how to lose belly fat.
How to lose belly fat
With Red Bush tea, you can kick-start your metabolism.
There are few people who do not enjoy a good cup of tea. It’s time, however, to switch to Red Bush, a naturally caffeine-free beverage, when it comes to losing belly fat. Additionally, it’s a great way to improve your overall health and lose weight.
Tea Advisory Panel nutritionist Dr. Emma Derbyshire says that Red Bush contains aspalathin, a compound that “in laboratory studies, has been shown to reduce fat, increase fat metabolism, and block the formation of new fat cells.”
“Drinking red bush tea has been shown to have antioxidant and anti-inflammatory properties, as well as positive effects on the immune system and blood glucose levels, according to the same new study. As a result, Red Bush tea is beneficial to our overall health and well-being as well as weight loss.”
CurraNZ can help you burn more fat.
Every single day brings a new and exciting superfood supplement for you to incorporate into your diet. CurraNZ, a blackcurrant supplement, may be just what you need to shed those extra pounds around your middle.
CurraNZ, a New Zealand blackcurrant supplement, has been shown to increase fat burning during exercise, as well as at rest, according to sports nutritionist Kate Shilland.
The supplement was also found to be more effective in those with a higher BMI, and overall participants increased fat burning by 17 percent to 21 percent while briskly walking for 30 minutes while taking the supplement.
Consume less starchy carbohydrates.
Carbohydrates are essential for energy production and storage, but consuming too many starchy carbohydrates can make it more difficult to lose belly fat.
As the creator of The Diet Plate, Kay Illingworth explains: “Belly fat is the most stubborn of areas; hormones play a part but so does your intake of… starchy carbohydrates like, bread… rice… pasta… or starchy foods like pizza” (the very first portion control plate). If you’re trying to lose belly fat, you’ll need only about 90 to 125 grammes of starchy carbohydrates per day as shown on the Diet Plate section.”
To lose weight, you shouldn’t completely cut out starchy carbs from your diet, but you can still eat well and shed pounds by paying attention to the food you’re consuming and its nutritional value.
That doesn’t mean you can’t have a bowl of your favourite pasta; you just have to follow the mantra “everything in moderation”!
Eat more avocados to stay healthy.
The humble avocado is one of the best superfoods for weight loss because it is creamy and filling. And now we’ve just learned that eating it might actually help us achieve six-pack abs—yes, it’s true!
David Wiener, a Training Specialist at AI-based fitness and lifestyle coaching app Freeletics, says that “avocadoes are particularly beneficial in shifting belly fat,” he says. “High levels of monosaturated fat found in the avocado can help reduce blood sugar levels, which in turn aids in the breakdown of fat within the body. In order to release energy, the body must burn fat when the blood sugar level drops, as has been demonstrated in studies.”
Put the booze down.
Many people are surprised to learn that excessive drinking can have an adverse effect on their efforts to lose belly fat.
“People often refer to alcoholic beverages as “empty calories” because of this. As a result, they provide a lot of calories but little nutritional value to your body “says Christine Bailey, a nutritionist and author. “It’s also important to note that when you drink alcohol, your body burns it as a source of energy first before using anything else. Glucose and lipids are two examples of simple sugars. What’s the end result? The body stores excess glucose and lipids as fat around the abdomen.” In fact, frequent alcohol consumption was linked to more belly fat in a study of over 2,000 people.
Why not try going alcohol-free during your belly fat diet and swapping your usual tipple for an alcohol-free plant-based liquor and mixer? To replicate the “prosecco effect,” could you serve sparkling water infused with elderflower cordial?
Introduce specialised training.
Regular exercise and daily movement are just as important for weight loss as revaluating your diet. Adding targeted exercise to your routine can help you lose belly fat, regardless of whether you join a gym, start running, or do at-home workouts.
Strength training is as critical to fat loss in women as cardio is. You can tone up and lose belly fat in the privacy of your own home with the right bodyweight exercises or resistance band workouts.
One of the best exercises for reducing belly fat is leg raises, according to Kristina Carman, a naturopathic nutritionist and yoga/barre instructor.
Your palms should be placed at or below your hips while laying face-up.
Set a 90-degree angle on your thighs.
After slowly lowering your legs to the floor, slowly raise them again (try not to drop them down, aiming for about a 45 degree angle)
3 rounds of 10-15 repetitions each
Dan Lambert, Maximuscle ambassador and personal trainer, recommends using exercise acronyms for those who enjoy a cardio workout to help them lose belly fat.
When it comes to home workouts, EMOM stands for “every minute on minute” and is a “brilliant tool for installing accountability,” according to the author.
“Repaint an exercise a certain number of times in the shortest amount of time (some people choose larger sets or multiple exercises and go every 2-3 minutes). The remaining time before the next beep is your rest time, so it pays to get things done fast!”
Complete five push-ups every minute while running for 20 minutes.
Five mountaineers (on each side)
Burpees for five times
5 reps of reverse lunges (each leg)
Get your levels of cortisol in check.
As a personal trainer, James Griffiths explains, “If we’re talking about losing belly fat, we need to talk about cortisol, as it is one of the most mismanaged aspects of our body through modern diets and lifestyle.”
“Stress raises the level of the stress hormone cortisol in our bodies, which has a significant impact on our blood sugar levels. The yo-yo effect of rising and falling blood sugar levels, caused by the stress hormone cortisol, makes us crave sugary foods.”
Cortisol levels can be regained through the following methods:
Your blood sugar should be kept steady by eating every three hours.
Get eight hours of sleep every night by practising good sleep hygiene. You should aim for a 10.30pm bedtime and a sleep routine that includes a warm bath and sleep-guided meditations in order to get a good night’s sleep.
Immediately following a strenuous exercise session, consume a high-GI carbohydrate, such as a banana.
How To Lose Belly Fat In A Month
Our nutritionist Angela Dowden has the answers you’re looking for if you’re wondering how to lose belly fat in a month. Using her simple four-week belly fat diet plan, you’ll be able to lose weight quickly and safely.
To help you get started, this one-month diet plan for reducing belly fat includes ideas for what to eat for breakfast, lunch, and dinner.
Remember to keep moving while you make the switch from your usual meals to the ones listed below. Your physical and mental well-being will benefit greatly from just one brisk walk a day. You can also try the popular Nordic walking technique or a variety of walking workouts to break up your week if you want to take it a step further.
What is the one month diet plan to reduce belly fat?
Stabilizing blood sugar and targeting stomach fat are two of the main goals of this diet, which includes low-GI foods.
While calorie-controlled, this meal plan is packed with nutrient-dense foods.
Whole grains and monounsaturated fats make up the bulk of the diet, which is designed to aid in weight loss.
It has protein in every meal to keep you from overeating and gaining weight.
Just how effective is the one-month fat loss diet?
Every day, pick one breakfast, lunch, and dinner and rotate your options.
Add an extra glass of semi-skimmed milk or calcium-fortified plant milk alternative to the meals you’re already drinking.
Because this diet doesn’t include any snacks, it’s best to spread out your meals. An apple or a couple of celery sticks spread with a thin layer of cheese is an excellent choice for a quick snack.
Breakfast ideas that will help you lose weight.
- Poached eggs, steamed spinach, and a sprinkle of nutmeg on a bed of 1tsp olive oil .
2Raspberry-topped porridge made with 40 grammes of oats and 250 millilitres of skim milk .
- Spread a thin layer of tahini or peanut butter on a slice of wholegrain bread. 2 pieces of satsumas
- On a slice of wholegrain bread, eat 200 grammes of baked beans.
- Toast with butter and Marmite spread on one slice of wholemeal bread. Full can of juiced grapefruit.
Lunch menus to help you lose weight
- 300 grammes of lentil soup and 30 grammes of light soft cheese , tomato spread on a slice of wholemeal bread. Bananas of a smaller size.
- Toppings: 2 tsp reduced-fat mayo, 75 g tuna in brine, and as much salad as you can fit between two slices of wholemeal bread. A slice of cantaloupe melon and 100g of 0% Greek yoghurt.
- Mix 2tsp reduced-fat mayo and cress with 1 boiled egg and a medium jacket potato. Serve with a salad.
- 1/4 medium avocado, diced small skinless chicken breast, and lots of tomato and rocket in one wholemeal wrap.
- With 1 toasted wholemeal pitta, cut into strips, and cherry tomatoes, 85g of low-fat houmous is the perfect appetiser. Raspberries and 100g of Greek yoghurt
Dinner ideas that will help you lose weight.
- Stir-fry This recipe calls for 3tbsp of canned chickpeas, 1tsp of oil, and 150g of straight-to-wok noodles. Add soy sauce to taste and wilt in half a bag of rocket. Light aerosol cream on top of some strawberries.
- Make 200g sweet potato mash and serve it with 200g of pre-cooked broccoli and a white fish steak. 3 squares of 70% cocoa dark chocolate and a bowl of fresh fruit salad
- Add 1tsp oil to a pan and sauté 12 courgette, 12 red onion, and 12 red pepper. In a saucepan, combine 2 beaten eggs with 1 tbsp skimmed milk. Cook over medium heat until the eggs are set. Top with 2 tablespoons of grated Cheddar and broil until the cheese is melted, about 3 to 5 minutes. The salad should be dressed with 1 tablespoon of balsamic vinegar.
- Serve One whole chicken, two homemade roast potatoes, an assortment of vegetables, gravy made from powdered milk that’s what I had for dinner tonight. A single apple.
Conclusion
These are the best ways to lose belly fat. I am sure that these tips will help you to get a slimmer waist and a flat stomach. If you want to lose belly fat then just follow these steps. You will be amazed to see the results in a very short time.
