How to lose weight on the belly for a month

Losing belly fat in a month requires strict dietary control and high-intensity exercise, but extreme dieting should be avoided. The core of reducing belly fat is to reduce visceral fat and subcutaneous fat, mainly through five aspects: calorie deficit, aerobic exercise, strength training, dietary structure adjustment, and daily routine.

1. Calorie Gap

Daily calorie intake should be about 300-500 calories lower than calorie consumption. Prioritize low glycemic index foods such as oats and brown rice, and avoid refined sugar and fried foods. Recording daily diet can help control total intake, but it should not be consistently below basal metabolic requirements.

2. Aerobic Exercise

Engage in 4-5 sessions of moderate to high-intensity aerobic exercise for at least 30 minutes per week, such as running, skipping rope, swimming, etc., with a heart rate maintained within the range of 60% -80% of maximum heart rate. Fasting aerobic exercise may improve fat burning efficiency, but individuals with low blood sugar should be cautious.

3. Strength training

focuses on the core muscle group through exercises such as plank support, abdominal roll, and Russian rotation, three times a week for 20 minutes each time. An increase in muscle mass can improve basal metabolic rate, but attention should be paid to movement standards to avoid compensatory injuries to the waist.

4. Dietary structure adjustment

Increase the intake of high-quality protein such as chicken breast and fish, and ensure that each meal has sufficient dietary fiber from vegetables such as broccoli and spinach. Control carbohydrates to below 40% of total daily calories and reduce staple food intake at night.

5. Daily routine

Ensure 7-8 hours of sleep per day and avoid staying up late, which can lead to elevated cortisol levels. Fasting for 3 hours before bedtime and replenishing water promptly after waking up can promote metabolism. Stress management is equally important, as long-term stress can hinder fat breakdown.

Rapid weight loss in the short term may be accompanied by muscle loss and skin laxity risks, and it is recommended to adopt a gradual weight loss strategy. In addition to the above methods, it is necessary to maintain sufficient water intake daily, avoid sugary drinks, and use steaming as the main cooking method. Controlling weight loss within 5% of body weight in one month is safer and more sustainable, as extreme dieting may lead to basal metabolic damage. If discomfort symptoms such as dizziness and fatigue occur, adjust the plan in a timely manner and consult a professional physician or nutritionist for guidance if necessary.