How to Get a Flat Stomach in a Month

    By Holly / September 21, 2016

    Belly fat is annoying. This is caused by visceral fat, which is located deep within your stomach area. Losing belly fat will help you achieve a flatter stomach. If you only have a month to do so, then fret not as it is doable.

    Your approach to this goal should include diet changes and regular exercises. This fat will not only make you look better, it will also reduce your risk of serious health issues like heart disease. Read on to know more about how you can achieve this fitness goal in a month.

    How To Get a Flat Stomach in a Month

    1. Reduce the Calories

    Cut down your carbohydrate intake for weight loss

    Eating less calories per day will cause your body to use its fuel reserve, which includes the fat that you want to eliminate. A pound of fat is equivalent to 3,500 calories, meaning you need to burn 500 calories more each day to lose this amount of weight in a week. This is already a good number for a healthy weekly weight loss.

    When you are reducing your calorie intake, it is crucial to make better food choices. You can choose low-calorie but nutritious foods like fruits, vegetables and lean proteins. It will also help to manage your portion sizes to stay within your daily calorie target.

    2. Focus on Fat Loss

    How to lose fat from stomach in one month

    Losing belly fat means focusing on fat loss. You have to set your goals based on fat loss to help you lose weight consistently. A safe fat loss is around a pound or two a week, equivalent to four to eight pounds per month. You can achieve this goal by torching 3,500 to 7,000 calories a week through reduced-calorie diet and varying physical activities. Toning exercising will also help tone your core muscles to develop a flat stomach.

    3. Load Yourself Up with Fiber

    fiber can assist with losing stomach fat

    Foods high in fiber, like fruits and vegetables, will offer a wide range of nutrients that will aid in weight loss. The recommended daily fiber intake will depend on your gender and age. Some people think that loading themselves up with fiber will make them bloat, but this is not always true. This could happen if you have food intolerance.

    Fiber can provide a long-lasting feeling of fullness. It can help you eat less throughout the day. It will also boost your metabolism, allowing your body to burn more fat.

    4. Do More Cardio

    How to lose fat from the stomach

    Cardiovascular activities help burn fat. There are certain activities that will surely target your belly fat goals. If you need to burn 500 calories per day, then you will want to find exercises that can help you torch this much per session. Swimming, for example, burns a lot of calories in an hour. Spinning is also another great fat-burning option.

    5. Work Your Core

    core exercises that help to lose stomach fat

    Read Our Recent Article > How To Get A Flat Stomach In One Month!

    Do two to three core training sessions every week to help your body develop stronger and leaner abdominal area. Allow a day of rest in between sessions for muscle repair because it is during this phase that your body starts toning. Exercises like planking, squatting, lunging, and pelvic tilting will work your entire core.

    6. Eat Lean Proteins

    how to lose tummy fat in one month

    Lean proteins, like poultry and fish, provide beneficial nutrients without the unhealthy fat or excess calories. They also help you gain enough energy to keep you active throughout the day. Since protein feeds the muscle, consuming the recommended daily amount will help you maintain the muscle mass and allow you to burn more fat. There is evidence that dairy protein increases your satiety, helping you eat less every day. Make sure to look for low-fat options.

    7. Incorporate Strength Training

    strength training to help with fat loss

    Cardio helps burn plenty of fat, but doing it alone will not get the job done. Building muscles through strength training will shape up your body and allow you to burn more calories, even while at rest. Crunches and sit-ups are an option, but there are so much more to choose from that are more effective. These involve dynamic movements that target the other parts of your body, too. Incorporating strength training will offer overall toning, but place more focus on aerobic exercises.

    8. Practice Good Posture

    Maintaining correct posture helps you to tone your stomach muscles

    Maintaining good posture will help you go a long way. It will not only make you look more presentable, but your body will also thank you. Moving with the right posture will reduce the appearance of those unwanted bulges. Most people feel more comfortable slouching, but they will only look bigger and eventually suffer from back pains. It can be learned, and be made permanent.

    9. Reduce Your Stress Levels

    Finding time for exercise on a weight loss program

    Your elevated stress levels will give you more belly fat. This is because increased stress levels will cause your body to release cortisol, a type of hormone that is responsible for fat storage in the abdominal region. It is the body’s response to save as much energy as it can for the tough times to come.

    The best way to reduce the cortisol in your body is through stress management. Learn when to stop and smell the roses. It can help you lose weight, too.

    10. Sleep Some More

    Get a good night sleep to assist you with losing weight

    Having enough sleep will allow you to think and function better. One good reason why you should aim to get at least seven hours of sleep is because it can help you lose weight. Sleep deprivation is also a stressor, and will trigger the body to release cortisol that causes fat storage around the belly. The amount of sleeping time varies by age, but most adults need between seven and nine hours per night. Sleep more to burn more.

    11. Drink More Water

    How to get rid of stomach fat quickly

    A lot of people assume that drinking water will make them bloat. This is not the case because drinking ample amount of water will flush out the bloatedness. It is strongly recommended for adults to drink two liters of water per day, and more during exercise and summer.

    Drinking a glass of water before every meal will also help you feel fuller, helping you eat less. In addition, staying well-hydrated will keep your whole system in good shape. This means you will have enough energy to workout and get through the day. It will make your skin glow, too.

     



    About the author

      Holly

      Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!