How To Lose Belly Fat In A Month – 2 Powerful Methods

Learning how to lose belly fat in a monthis not hard. All you need is the determination and will to follow a definite plan of action to get a flat stomach. If you are serious about losing belly fat fast, it is important to start right now and stay motivated.The plan for losing belly fat in a month has two phases. In the first phase you stop new fat from being added to your belly. In the second phase you lose your existing stomach fat. You need to perform both phases simultaneously in parallel.

How To Lose Belly Fat In A Month – Phase 1: Stop Fat Gain

Watch Your Fluids

Stop drinking sodas, even diet sodas and other drinks containing sugars. They have no nutrition and only add calories to your body. Replace all the drinks by plain water. You can also drink green tea but make sure to not add sugar.

Say NO to ‘Bad’ foods and alcohol

Fried foods like burgers and French fries contain large amounts of fats and very little nutrients. For these 30 days of your fat loss journey, stay as far away from fried foods as possible.

Processed foods like canned foods, white bread, pasta, noodles end up losing a lot of their nutritional value during processing. They also have high salt content and high calories. Reduce them from your diet and replace them with more healthy foods to stop gaining stomach fat.

Avoid eating late at night just before going to bed. Most of the food you eat just before bedtime will be completely converted and stored as fat in your body.

Alcohol is the biggest enemy of a flat stomach. Any food you eat when your stomach contains alcohol is straightaway converted into fat and stored because the body prefers to use alcohol for energy instead of the food. Alcohol also causes you belly to become bloated and increases your belly fat. If you are really serious about losing belly fat in a month, promise yourself not to touch any alcoholic drink for these 30 days and keep that promise.

A Warning

Don’t starve yourself. During these 30 days never skip any meal or let yourself stay hungry.  Many people who are trying to find out how to lose belly fat fast believe that they can just get rid of fat by not eating. Staying hungry is NOT going to help you lose stomach fat. It will have the opposite effect. You body will hold on to the fat stored in the body and try to store even more fat because it thinks that there is a shortage of food. Replace unhealthy foods by healthy foods but never go hungry.

How To Lose Belly Fat In A Month – Phase 2: Start Fat Loss

Best Foods for Burning Belly Fat

Here are some healthy foods which you can use to replace unhealthy, fried and processed foods in your diet.

Fruits and vegetables contain fiber, vitamins and other nutrients which help to cleanse your body, increase your metabolism and speed up the loss of belly fat.

  • Fruits to help fat loss: Bananas, Grapes, Pineapple, Strawberries, Pears, Oranges, Peaches, Blueberries, Apples etc.
  • Vegetables which help burn fat:  Spinach, Mushrooms, Cucumbers, Peppers, Brussels sprouts, Green Beans, Broccoli, Asparagus, Cabbage, Onions etc.

Protein Rich Foods

Proteins increase your metabolic rate and help burn fat faster. It helps the production of hormones which prevent the body from storing fat. It promotes growth of muscles.

Here are some great sources of protein

  • Chicken breasts
  • Fishes like mackerel, cod, tuna and salmon.
  • Soya bean, soy burgers and tofu
  • Nuts like almonds, walnuts and almonds
  • Egg whites
  • Whole rains and brown bread

Make Your Meals Smaller and More Frequent

Don’t eat just 3 main meals a day. Eating a huge meal causes your blood sugar level to rise and your metabolism to slow down. This slows down the rate at which your body burns fat. Instead if you eat 5-6 smaller meals at interval of 3-4 hours it will keep your body’s fat burning machine running at full capacity. It will also help you to exercise more efficiently and keep you in peak state all day long.

Exercises for Burning Stomach Fat

The final component in losing belly fat involves performing the right exercise. You must reduce fat from all over your body to make your stomach more flat and firm. To burn belly fat you need to do exercises which burn fat from all your body. To learn how to lose belly fat in a month you need to follow a definite exercise plan.

 1 – Cardio Exercises

Cardiovascular exercises are highly effective in burning body fat. If you have not been to the gym in a long time these are great exercises to start out with. Doing just 30 minutes of cardio will help to boost your metabolism and speed up the rate at which fat is burnt in your body.

These exercises are very easy to do and involve moving the entire body. Brisk Walking, cycling or running on a treadmill, aerobics, kickboxing all are effective cardio exercises. Choose the activity which you have the most fun doing so that you stick to the plan and do these exercises daily.

2 – High Intensity Interval Training

High Intensity Interval Training (HIIT) is one of the quickest methods of losing body fat within a short period of time. In this technique repeated intervals of high intensity exercise is alternated with exercise of low intensity. This type of exercise can be many times more effective than regular cardio exercises at burning body fat. Also, this type of exercise can be completed within just 20 minutes.

Here is the correct method of performing this exercise. Begin with warm up exercises for about 2 minutes.

  • Sprint as fast as you can for about 1 minute
  • Slow down to a jogging speed for 1 minute
  • Sprint as fast as you can for about 1 minute
  • Slow down to a jogging speed for 1 minute

Repeat this cycle of sprint-jog-sprint-jog for about 4 times and lastly slow down to a walking pace for about 2 minutes.

So your exercise will look like this

Warm-up (2 min)
Sprint (1 min)
Jog    (1 min)
Sprint (1 min)
Jog    (1 min)
Sprint (1 min)
Jog    (1 min)
Sprint (1 min)
Jog    (1 min)
Sprint (1 min)
Jog    (1 min)
Sprint (1 min)
Jog    (1 min)
Sprint (1 min)
Jog    (1 min)
Sprint (1 min)
Jog    (1 min)
Walk   (2 min)
—————————
Total Time = 20 minutes

This exercise is intense in nature so do at least 3 days of regular cardio before you switch to this exercise. Also when you are first starting out with HIIT only do it on alternate days and only do it 3 times in a week. Once you get comfortable with this exercise then you can start doing it daily. This exercise is one of the best methods of losing massive amounts of belly fat in a short period of time.

Weight Training/Resistance Training – 30 days and beyond

Weight training does not mean you have to sweat it out in the gym all day long lifting weights. You don’t need to be a body builder to do compound exercises with weights.

As mentioned earlier the best way to get rid of belly fat is to lose fat from all over your body. Spot reduction doesn’t exist. You started your journey of losing your stomach fat with cardio exercises, and then moved on to more powerful fat burning workouts like HIIT. Now it is time for you to seal the deal and keep that belly fat off with resistance training.

Compound exercises like dead-lifts and bench-press target multiple muscle groups and speed up the rate at which fat is burnt in your body. Abdominal crunches and other exercises which target your core muscles bring out the definition of your abs. This will give your stomach a firm and toned look.

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