Belly fat is difficult to get rid of. Research shows that excess belly fat increases your risk of developing heart disease, type 2 diabetes, and hypertension.
Abdominal fat is more dangerous than lower body fat in women. Therefore, it is time to take responsibility. Follow these 15 scientifically proven ways to get a flat stomach in a month. Keep reading!
Note: Your weight loss will depend on factors such as your current weight, age, gender, genetics, medical history and adherence to the plan.
What to Do to Get a Flat Belly in a Month
Reduce Calorie Intake
Reducing your calorie intake helps put your body into weight loss mode. Scientists have found that cutting calories can help men and women lose weight quickly.
However, you should gradually reduce your calorie intake. Give your body time to adjust. Cut 500 calories in the first week. If you consume 2200 calories now, consume 1700 calories in the first week. Cut another 500 calories in week two and work your way up to 1,200 calories. Be on an 800 calorie diet (very low calorie diet or VLCD) for the last two weeks.
Just don't be scared! Scroll down to learn how to easily reduce your calorie intake.
Avoid Sweet Foods
Avoid sugary foods such as sugar cubes, cakes, pastries, bagels, sauces, ketchup, bottled salad dressings, granola bars, candy, milk and white chocolate, pasta, bread, white flour, soda, packaged fruit juices, syrups , flavored teas, flavored yogurt and sugar-free.
Reducing your intake of sugary foods will help reduce your calorie intake and your risk of heart disease, hypertension, type 2 diabetes, sleep-disordered breathing, ADHD and cancer.
Increase Your Fiber Intake
Foods rich in dietary fiber are great for rapid weight loss. They are also known as "complex carbohydrates." They form a gel-like layer in the stomach, thereby increasing digestion time. This, in turn, increases satiety. They help improve digestion by increasing the number and variety of beneficial gut bacteria.
Dietary fiber also improves bowel movement through the colon and prevents constipation and toxin buildup. Here's what you can consume:
- Vegetables - carrots, cauliflower, bok choy, cabbage, bok choy, spinach, chard, kale, radish greens, parsley, shallots, okra, eggplant, edamame, peas, bottle gourd, bitter gourd, cognac gourd, beets, cucumber, tomato, lettuce and cilantro.
- Fruits - apple, banana, peach, pear, orange, sapodilla, prune, pomegranate, blueberry, strawberry, mulberry, guava, plum, watermelon, cantaloupe, grapefruit, sweet lime, lime and lemon.
- Grains and Pseudo-fruits - brown rice, red rice, black rice, sorghum, barley, broken wheat, amaranth, quinoa and oats.
- Seeds - Chia seeds, ground flax seeds, melon seeds, cucumber seeds and pumpkin seeds. Here is a list of fiber rich foods for weight loss.
Consume More Protein
Scientists have found that a high-protein diet leads to greater weight loss, increased metabolism, fat saturation and oxidation, decreased waist circumference, and improved muscle mass. Here is a list of lean protein sources. Consume at least one source of protein with each meal:
- Plant sources of lean protein include kidney beans, fava beans, soybeans, edamame, lentils, garbanzo beans, mushrooms, tofu, seeds and nuts.
- Animal sources of lean protein include egg, milk, ground turkey, skinless chicken breast, mackerel, salmon, tuna, haddock, herring, basa, carp, yogurt, homemade sugar-free ricotta cheese and casein water.
Stay Hydrated
Hydration is key to maintaining a healthy weight. A study published in the journal Nutrients states that increased water intake leads to reductions in body weight, waist circumference, and body fat mass.
Another scientific review states that drinking water increases your metabolic rate. American scientists have found that insufficient water intake is directly linked to a higher BMI or, in other words, a higher chance of being obese.
Drink 3-4 liters of water per day. You can also consume water through fresh fruit and vegetable juices and soups. However, be careful not to drink too much water, as this can cause water intoxication.
Consume Omega-3
Omega-3 fatty acids are healthy fats that help reduce inflammation. Foods rich in omega-3 fatty acids will balance the ratio of omega-3 to omega-6, which should ideally be 1:1.
But poor diet choices result in higher omega-6 intake, resulting in the ratio changing to 1:20. This increases the risk of developing obesity caused by inflammation. Here is a list of foods rich in omega-3 fatty acids that you can include in your diet.
Omega-3 Foods:
- Fatty fish like goldfish, salmon, sardine, mackerel, hilsa, tuna and kutla.
- Healthy oils such as olive oil, avocado oil and flaxseed oil.
- Nuts and seeds such as almonds, flax seeds, chia seeds, pistachios and walnuts.
- Supplements , such as fish oil supplements (consult a doctor for dose and frequency before consuming).
Drink Green Tea
Green tea is a natural drink for weight loss. It is loaded with antioxidants known as catechins (EGCG, EGC, and ECG). Japanese scientists found that drinking green tea catechins for 12 weeks helped reduce waist circumference, body weight, BMI and blood pressure.
Another study shows that green tea EGCG suppresses genes that are involved in the synthesis of fat and triglyceride and increases fat breakdown. You can prepare green tea and drink 2-3 cups of it per day. Drink decaffeinated green tea if you are sensitive to caffeine.
Eat Probiotics
Probiotics are non-pathogenic or good bacteria found in fermented foods such as kimchi and yogurt. These microorganisms improve digestion, increase immunity, lower cholesterol and blood pressure.
Scientists believe that probiotics increase energy intake, insulin sensitivity, and satiety. Consume 1/2 cup full-fat yogurt or 8 ounces buttermilk (unsalted), plus 1 small bottle of probiotic drink per day. Avoid kimchi and pickles.
Avoid Foods High in Sodium
Sodium is an essential nutrient. But consuming too much sodium from food sources can cause water retention, cardiovascular disease and high blood pressure. The CDC recommends consuming less than 2,300 mg of sodium per day.
If you want to get rid of belly fat, you should avoid foods high in sodium such as French fries, pizza, fried chicken, frozen foods, cookies, sausage, salami, bacon, canned soup, bottled sauces, ketchup, saltines cucumbers and kimchi.
Snack Healthy
Follow healthy snacking habits. Consume carrots, cucumber, tomato, watermelon, banana, apple, melon, pistachios, melon seeds, pepita, berries, coconut water, fresh juices without sugar and salt, khakra, dhokla, thepla and other snacks under 100 calories. Drink 8 ounces of water after your snack.
Try Intermittent Fasting
Intermittent fasting is a great way to push your body into a calorie-burning mode. All you have to do is quickly for a few hours and then eat whatever you want. This is a great plan for people trying to lose belly fat quickly. If you don't know where to start, here's a comprehensive guide to intermittent fasting.
Start Cardio
Cardio is a great full-body exercise that helps burn fat. It can help with weight loss of up to 2 kg (4.4 lb) and reduce the risk of heart disease, stroke, type 2 diabetes, hypertension and lung disease. Set aside 30-45 minutes every day to do the following exercises to lose belly fat:
- Warm-up - 10 minutes
- Brisk walking or jogging - 10 minutes (8 mph)
- Crunches - 3 sets of 8 reps
- Bicycle crunches – 3 sets of 8 reps
- Leg Raise – 3 sets of 8 reps
- Push-ups - 3 sets of 8 reps
- Leg B and Exits – 3 sets of 8 reps
- Russian twist - 3 sets of 8 reps
- Scissor kicks – 3 sets of 8 reps
- Climbers - 3 sets of 10 reps
- Spider climbers – 3 sets of 10 reps
- Elbow plank - 2 sets hold 30 seconds
- Cooling stretched – 5 minutes
13. Do HIIT and resistance training
HIIT (high-intensity interval training) and resistance training can help you lose belly fat. HIIT induces EPOC (excess post-exercise oxygen consumption), which means you will burn fat even after 2 hours of exercise.
Scientists found that HIIT resulted in 28.5% more weight loss than moderate-intensity training. Resistance training , on the other hand, prevents muscle loss and helps build lean muscle. Do the following HIIT and resistance exercises to reduce belly fat:
HIIT
- Sprints
- High Intensity Rope Jumping
- Jump into Squats
- Jump lunges
- The box is jumping
- High knees
Resistance Training
- Resistive tape crunches
- Resistance Range Leg Raises
- Bicycle resistive tape crunches
- TRX knee folds
Keep Stress Away
Stress and anxiety increase cortisol levels in the body. This, in turn, causes fat to accumulate in the abdominal area. Try meditating, drawing, painting, dancing, traveling and learning a new skill to reduce stress and release “happy hormones.” You can also talk to a therapist.
Sleep well
Sleep is critical to maintaining metabolic homeostasis. Disturbed sleep causes obesity, and vice versa. Sleep deprivation increases hunger, insulin resistance, and the likelihood of visceral or abdominal fat accumulation.
Get at least 7 hours of sound sleep every night. Turn off all lights as melatonin, a sleep hormone that is only produced in darkness, will promote better sleep.
The question is how much belly fat will you lose within a month of following the above steps? Find out about this in the next section.
Exercises for a flat stomach
First week
Exercise 1: for the rectus abdominis muscles
Starting position: lying on your back, knees bent, hands behind your head. On the count of 1-2-3, raise your torso, on the count of 4, lower it. Do 10 sets of 30 reps. Do not clasp your hands at the back of your head, otherwise your neck muscles will be trained, not your abs.
Exercise 2: for obliques
Starting position: lying on your back, knees bent, hands behind your head. On a count of 1-2-3, raise your torso, directing it towards your left leg, and on a count of 4, lower it. Repeat the same on the other side. Do 10 sets of 30 reps. The spine should not bend, it should seem to stick to the floor.
Exercise 3: for lower abs
Starting position: lying on your back, hands under your pelvis. Raise your feet. Do the “scissors” for 3 minutes, then immediately do the “bicycle”. Try not to arch your lower back; press it firmly to the floor.
Second week
Everything is the same as in the first week, only in the 1st and 2nd exercises the legs are not on the floor, but on a chair or sofa, bent at a right angle.
Third week
The same exercises, only in each exercise, at the top point, we fix the position of the body for 2-5 seconds, as long as you can, the muscles should burn.
Fourth week
We do everything the same, only at the fastest possible pace and without rest.
Fifth week
Add weights - they need to be held behind your head. For beginners - weight is 0.5-1 kg each, for amateurs - 1-2 kg, for advanced - from 3 to 5 kg.
Read also: Dump the ballast, or How to restore lightness?
Sixth week
Secure the result by combining the nuances of the 3rd and 5th weeks.
After each workout, try to do cardio exercises: jump rope for 5 minutes, run or walk.
After this program, choose the one in the video below and practice it for 2 months. Then return to the first and alternate as much as possible all the time.
How Much Belly Fat Will You Lose in a Month?
You can lose up to 12 pounds (~6 kg) per month. But you will also lose overall body weight. If you want to lose belly fat, you must laser target the area with the exercises (listed above). This can help reduce your waist circumference, making your stomach look flatter than before.
Remember that your weight loss will depend on your diet and exercise plan, height, weight, age, gender, medical history and current medications. If you are on antidepressants, you will not lose belly fat quickly. Talk to your doctor or nutritionist to find out the best way to lose those extra pounds from your belly area.
Other Ways to Get a Flat Belly in a Month
- Wear waist girths.
- Wear tops and dresses with vertical stripes.
- Wear mid to high rise jeans.
- Wear basques on top.
- Layer your clothes with well-tailored jackets and scarves.
- Wear dress shirts with belts to create an hourglass shape.
- Wear confidence.
Conclusion
Belly fat is stubborn and dangerous. Regular exercise and eating a healthy diet can help burn belly fat. A month is too tight, but you will lose a lot of water weight, which can make your tummy flatter. Keep going and you will also reduce your overall body fat percentage.
Expert answers to readers' questions
Do planks help reduce belly fat?
Planking does not immediately help burn belly fat. This is a great exercise to strengthen your core (abs, hips, back and chest). Doing planks along with other abs exercises can help reduce belly fat, build a strong core, and improve balance and posture.
Can sleeping on your stomach smooth it out?
No. You must exercise and eat healthy to get a flat tummy.
Does drinking lemon with hot water help burn belly fat?
Drinking lemon with warm water is a great way to hydrate your body. It is also rich in antioxidants. However, it is not just lemon and warm water that helps burn belly fat. Eating a balanced diet and regular exercise (cardio, HIIT and strength training) will help you lose belly fat quickly.
What are 5 foods that burn belly fat?
Top 5 foods for burning belly fat are:
- Plain yogurt
- Oatmeal
- Omega-3
- Vegetarianism
- Fruits
Click here to learn about 25 Fat Burning Belly Foods.
How many squats should you do per day?
Do 3 sets of 8-15 reps of squats every alternate day to target and reduce belly fat.
RF lipolysis
Tested by: production editor Lyudmila Vasilchenko
Where: plastic surgery clinic “DoctorPlastic”
Price : 6000 rubles per procedure
My goal was to get rid of a small amount of fat gained over the long winter, and also to tighten my skin, which recently began to seem flabby to me. The clinic said that in my case, RF lipolysis would be ideal - a complex procedure based on the effect of three different frequency radio waves and vacuum on the skin and subcutaneous fat. Deep heating of tissues to a temperature of 38-45 degrees stimulates the breakdown of fat, followed by the removal of decay products from the problem area. At the same time, thanks to RF energy, excess skin is reduced, it tightens and becomes more elastic.
The RF lipolysis procedure is a two-stage procedure. First, the problem area is treated with a special attachment, which ensures the penetration of radio waves into the fatty tissue to different depths. This, in fact, is lipolysis. The device operates in different modes, the intensity of the effect in each case is determined by the doctor. To get a lifting effect, tightening the skin, use a different applicator. In total, the session lasts approximately 30 minutes. During the procedure, a pleasant warmth is felt, which remains in the body for several hours. This is evidence that the process of lipolysis continues in the tissues. After the first session, I noticed that the skin on my stomach was toned and slightly tightened. To achieve a more pronounced effect, one time will, of course, not be enough. Set yourself up for a course of 4–6 procedures.
