Starve yourself to get a slim waist? It’s time to put an end to those miserable diets that simply aren’t good. What you need is an overall weight loss program that will help you lose belly fat in a month, using safe and natural methods. That means, you can eat delicious food, do all the usual chores and lose a few pounds! Interesting?
Belly fat is a growing problem among adults and children. Blame it on our food or lifestyle, but this seemingly simple problem can lead to irreversible health complications in the future. Why fall into that trap? Instead, read this article that guides you through a surefire routine to help you get a flat stomach in just 30 days.
How To Lose Belly Fat In 1 Month?
Here are some tips that are guaranteed to help you get rid of belly fat at home in less than 30 days. The program is a combination of exercises, diet and lifestyle changes:
The best exercises to lose belly fat in a month:
Exercise is the best way to cut unwanted belly fat within a month. There is a myth that 500 crunches a day will help you lose belly fat. Only crunches can help strengthen your abs, but not tone them. So try incorporating exercises that can help burn calories effectively for faster results.
1. Aerobic exercise:
Aerobic exercises are a great way to burn fat and calories. Engage in 40-50 minutes of aerobics at least five days a week. Aerobic activities will help you burn visceral fat and also improve your heart health. You can do whatever you like, like jogging, dancing, brisk walking, biking, or water aerobics.
Precautions: When you start doing aerobics, maintain a slow pace and never raise your heart rate, as it can be dangerous.
2. Abdominal exercises:
Abdominal exercises can target your upper and lower abs, and even your waistline. Start with simple exercises like sit-ups, sit-ups, sit-ups or Russian twists. Abdominal exercises should be performed in 4 sets with 25 repetitions on each side.
3. Sprint:
Sprinting is also really helpful when it comes to getting toned abs. A sprint is a short, but fast run that you do in 15-20 minutes. Doing this three times a week will definitely give you noticeable results and help you flatten your belly.
4. Cross Fit Exercises:
Well-fitted exercise routines, when done with the right diet and supplements, can help reduce belly fat within a month. These are high-intensity programs that incorporate box-jumping, skipping, cycling, running, Yoga, etc. that can set your training standards really high and give you tangible results as well.
5. Full body training exercises:
In addition to these, full-body workouts should be done three days per week. This helps to build muscle and burn fat effectively. Perform chest presses, squats, lunges, tricep-dips and push-ups for 4 sets of at least 15 repetitions each. Full body exercises and regular routine are always good to lose belly fat in a month.
Expert advice: You can even sign up for the High Intensity Level Training (HIIT), which involves a 4-second workout with a 15-second break. For example, you can jog continuously for 45 seconds and rest for 15 seconds. Do this for 10 minutes on the beginner level and up to 45 minutes on the advanced level. This program is designed to increase your heart rate, which can help burn fat quickly.
Change your diet to lose belly fat in 1 month:
Besides exercise, good eating habits will also help you to lose inches and flat stomach in just 30 days. Practice these healthy eating habits to start your fat loss journey naturally:
6. Moderate Protein, Low Carb:
Increase your protein intake and decrease the number of carbohydrates per day. Too many carbs can build up in your waistline as fat deposits. Instead, replace energy sources with protein that can contribute to muscle building in the body. This does not mean that you rely solely on protein. This can be very dangerous for your kidneys and overall health.
7. Lemon juice & warm water:
Studies show that drinking lemon water first thing in the morning can stimulate your digestive system and improve your metabolism. Keep warm to invigorate your senses, while activating your bowel movements.
8. Foods rich in fiber:
Including plenty of fiber-rich foods like oatmeal, whole grains, flaxseeds, brown rice, millet, etc. can keep your system clean. These foods have both soluble and insoluble fiber, which is essential for better digestion and also for breaking down fats from foods.
9. Count your calories:
For the next 30 days, sign up for a low-calorie diet that includes healthy foods like whole fruits, vegetable salads, soups, green tea, skim milk, etc., Stay away from products that contain it. Lots of sugar and artificial ingredients. Ice cream, cheese, yogurt, pies, ice cream and processed foods will only accumulate more visceral fat on your belly. Instead, try to include more ‘good’ omega-3 fats in your diet such as almonds, salmon, avocado,
10. Reduce salt intake:
Another way to reduce intestinal fat is to cut back on salt intake. Stop using extra salt to season your food and opt for herbs and spices like basil or dill. Also avoid consuming high-sodium processed foods such as frozen meats, frozen dinners, and fast foods.
Careful: Salt should not be completely abstained, because a sudden drop in sodium can be dangerous for the body.
11. Drink more water:
Drinking plenty of water regularly will help you reduce belly fat and eliminate toxins from the body. Women should drink 2.7 liters of water per day and men should drink 3.7 liters per day. In addition, water can keep your stomach full and reduce cravings in the long run.
12. Avoid Stress and Sleep Well:
Avoiding stress and getting good sleep are probably the golden rules of any fitness regimen. You must not stress yourself with unnecessary worries and overthinking. Stay calm and maintain inner peace, which is important for staying focused. Also, get at least 7-9 hours of quality sleep, depending on your age and health condition.
Exercise program to reduce belly fat weekly for a month
The program below is a compilation of different exercises distributed over a 1-month period. The schedule is divided into 4 weeks to help you understand how you can incorporate these exercises. We are offering a 1-week sample program, which can be repeated for the next 3 weeks. However, you should do it under the supervision of a trainer or fitness instructor for a higher success rate:
1 day:
- 20 Jack jumps.
- 10 Crunches.
- 20 squats.
Day 2:
- 10 sites
- 20 Lungs
- 10 Burpees
Day 3:
- 20 * 3 knee high
- 10 push-ups
- 20 high planks
4th:
- 20 * 3 Climbing
- 15 double leg stretching exercises
- 10 rolls
Day 5:
- Jogging in place 1 minute * 3
- 20*3 sets Reverse Cycling
- 10 Squats
6th:
- 20 * 3 knee high
- 10 push-ups
- 20 high planks
Sunday: Rest day
INTELLIGENT TIP:
There are many fitness apps on android and istore. You can download one of them, which clearly shows how to lose belly fat in a month and how to do them at home, along with time and calories. Download them on your smartphone and get instant alerts, updates, and improvement tips.
Ayurvedic products to get rid of belly fat in a month:
Ayurvedic products never disappoint and have proven highly effective in reducing belly fat. Belly fat can be easily reduced by using these products as they contain some natural elements that promote fat burning. Along with that, ayurvedic products also aid in lowering cholesterol levels and allowing for efficient digestion.
If you crave sugar, then ayurvedic product is the best product to use to lose belly fat in 1 month period for you. The ingredients in these products are the highest rated ones and tend to work on everyone. One of such ayurvedic products is NOFAT capsules.
Now that you’ve learned the ABC method to get strong abs in just 1 month, it’s time to put them into practice. If you are a beginner, remember that nothing is easy, especially if it involves your body. Don’t stress yourself out by setting unrealistic goals. Instead, take it one step at a time and gauge how much you can actually achieve.
