It’s possible to lose belly fat in 30 days. But you must be committed to what you do with your body and what you eat. Exercising and eating right will get you the results you need in a month.
Lose Belly Fat in 30 Days – What You Need to Do
There are plenty of reasons why you might be thinking about getting a flat tummy in 30 days. We all yearn to stay in tip-top shape, not just because we want to please the crowd but because we want to feel good about ourselves. Losing weight is part of the process of getting a flat tummy in 30 days. With this in mind, most people will think it’s impossible to lose belly fat in 30 days. The reality is that you can have all kinds of excuses not to challenge yourself to lose weight. But if you really want to get your ideal body back, it’s time to put in some effort.
Benefits of Losing Belly Fat
One of the main motivating things that should push you to lose belly fat in 30 days is the fact that you’ll be working to adopt a healthier lifestyle. The perks of getting a flat tummy won’t just be in the mirror or on the weighing scale. Mentally, you’ll feel good about the achievement. You will appreciate yourself for not giving up on the battle to lose weight and achieve your desired shape.
You will also see a massive improvement in your overall health and wellbeing. It’s worth noting that visceral fat increases your risk of developing insulin resistance, which further puts you at risk of developing type 2 diabetes.
If you’ve been to the doctor, you should also be aware that your waist circumference is associated with a bigger risk of heart disease. Therefore, getting a flat tummy in 30 days will ensure you minimize the risks of these lifestyle-related conditions.
Now that you plan to get a flat stomach in 30 days, you will focus on swapping unhealthy foods with healthier options. Instead of reaching for the usual French fries, you will opt for fruits, salads, and veggies. All these mean that losing weight in 30 days goes beyond your physical looks. Expect your overall physical health to improve.
Lose Belly Fat in 30 Days Without Dieting
We can all agree that having all the fat hanging in your stomach is quite uncomfortable. Whether walking down the street or sitting with your friends, you can feel uncomfortably puffy. Luckily, with the tips and tricks that will be discussed in this post, you can get a flat stomach in 30 days.
The practical habits discussed herein will ensure you get lasting results. Most of the pointers discussed focus on making small lifestyle changes that yield incredible results. You don’t have to beat yourself up, concluding you can’t lose weight. Getting rid of your belly fat can be as simple as developing new healthy habits that promote weight loss. Plus, you must be patient with yourself and set realistic goals.
Let’s Do Some Planks
Since you’re up for the challenge to lose belly fat in 30 days, start with a versatile exercise that requires only a few minutes to perform. If you have some 15 minutes to spare, instead of scrolling through Facebook or catching up on your favorite show, get down and do some flat planks.
Planks come highly recommended even by training experts. This exercise engages your core, back, arms, hips, and shoulders. It doesn’t matter where you are. You can do planks before you sleep, while watching TV, or just before you hit the shower.
Set the timer to 10 minutes and ensure you do several reps of 1-minute planks. It might be difficult to hold on to the same position when starting out, but you’ll get used to it when you get to week 2. You can’t get a flat tummy overnight. So, be mentally prepared to do planks exercises every day.
Get Enough Sleep
While exercise is good for your physical and mental health, getting enough sleep ensures that your mind gets a chance to relax. After running around throughout the day, you should put your mind to rest early. Go to bed early to ensure that you can get the quality sleep you deserve.
Most people think that they are too busy to sleep for 7-8 hours. But getting the right amount of sleep has an impact on your weight loss. To lose belly fat in 30 days, sleep is an integral part of the process.
Research shows that less sleep – usually fewer than 6-7 hours is linked to weight gain and higher BMI. You may have been a victim of a lack of quality sleep. Usually, this makes you feel tired and grumpy the following day. Unfortunately, this influences your food choices. You’ll be making impulse decisions, which might make you choose junk over healthier food options.
Cut Back on Sodium
We all want to add sodium to our plates to ensure food tastes sweet. But studies indicate that high sodium intake forces your system to retain water. Water is used here to dilute sodium before it’s excreted. So, water weight might make you feel bloated.
CDC suggests limiting your sodium intake to less than 2,300 milligrams daily.
Drink a Glass of Water Before Meals
It’s tempting to overeat, especially when you’re feeling hungry just before a meal. You might be tempted to overeat if you haven’t eaten anything throughout the day. Of course, most people will think that eating bigger portions when you haven’t eaten anything won’t do any harm. However, it can hamper your ability to lose belly fat in 30 days.
To avoid overeating, drink 1-2 glasses of water before your meal. You can do this, say 15 minutes before eating. It helps to keep the hunger bully pangs at bay. You’ll feel full, which prevents you from overeating. By doing this, you’ll have consumed fewer calories, which is also part of the main goal to ensure you lose weight in the long run.
Eat More Berries, Oats, and Nuts
Now is the perfect time for you to swap refined sugar with berries. Berries contain antioxidants, which will help reduce inflammation in your system. You can eat any of your favorite berries, including raspberries, blueberries, strawberries, and blackberries.
Mixing your berries with oats and nuts won’t be a bad idea. In fact, if you eat these in the morning when you start the day, you trigger satiating hormones, making you feel fuller. If you can manage your hunger pangs and only eat when you’re hungry, this is a sure recipe to lose weight in 30 days.
While your primary focus is to get a flat tummy in 30 days, this doesn’t mean that you shouldn’t work on other areas of the body. Weight lifting is highly recommended as an effective strategy to burn fat and tone your body.
Lifting weights ramps up your metabolism, meaning you’ll be burning more fat than you used to. You should expect a new look if you build consistency around lifting weights. It should be noted that weight lifting is an engaging activity that will ensure you burn more calories. Since you’ll consume fewer calories and burn more through weight training, you’ll likely lose weight.
Some of the best weight lifting exercises that guarantee you lose weight in 30 days include:
- High-Intensity Interval Training (HIIT)
HIIT is probably the best way to lose belly fat in 30 days. Besides toning your belly area, you’ll also be working on getting a symmetrical shape. HIIT involves high-intensity routines, meaning you’ll be challenging your body to burn more calories within a short period. You can complete your workout routine in 30 minutes. While HIIT might be quite engaging, it’s a sure way of getting a flat tummy in 30 days.
- Weight Squats
Squats usually are compound exercises. They engage the entire body, working on your hamstrings, quads, core, and glutes. Your glutes should lift the heaviest weight because they are the largest muscles in your body. Therefore, it makes sense that you should use these muscles to burn the most calories. Don’t go easy on yourself when doing squats. For each set, aim for 10-15 repetitions (reps). Ensure you have weights on your arms to maximize the benefits of these squats.
- Bent-Over Row
You also need to work on your back and biceps for a more toned look. Back exercises often get your heart pumping because they are very engaging. So, you’ll burn more calories by exercising your back muscles. For a start, don’t go heavy on your back until you get the proper movement when lifting weights. When doing the bent-over row routine, ask a trainer to help you get the right movement before adding any weights. Getting the right movement ensures you don’t risk injuring your back.
Burpees should also be part of your exercise regimen. The exercises target several muscles in your body, and if done well, they can help to improve your endurance. These full-body workouts won’t just help you get a flat tummy but will also strengthen your lower and upper body. You’ll be working on your arms, shoulders, core, quads, glutes, and hamstrings.
Cycling is a recommended exercise whether you’re trying to lose weight or simply keep yourself fit. Studies reveal that regular cycling has a positive effect in helping individuals lose weight. The intensity of your exercise will determine whether you can also lose stomach fat in 30 days. So, contrary to what you might have assumed, cycling will help to burn fat, ultimately leading to fat loss even around your belly.
- Russian Twists
Russian twists are another effective exercise that will help you get a flat tummy in 30 days. Sit on the floor with your legs kept straight or slightly bent. Lean forward and keep your head off the floor, assuming a V-shape. Hold the position for about 30 seconds and repeat. Performing this exercise more often will guarantee you a stronger core. You shouldn’t be amazed if you start feeling your abs developing from the inside. Russian twists are quite effective, and you can increase the intensity by using a weight plate or a dumbbell on your chest.
To lose belly fat in a month, you should also focus on managing your stress levels. The system will release the stress hormone (cortisol) when you’re stressed. Cortisol hormone is normally released to alert the body when in danger. The release of this hormone affects the body’s ability to burn fat. Instead, it stores fat. You’ll even start feeling hungry, making you think about the afternoon candy bar even when you want to be disciplined and stick to healthy foods. To manage stress, talk to a friend or someone you trust to help you manage the situation you might be going through. Exercise can also take your mind off stress. Practice deep meditation exercises or go for a walk.
Swap Cereals for Eggs
Most people are accustomed to eating cereals in the a.m. because they are a quick fix when we need something to grab and go. But what we fail to realize is that loading on these cereals only increases the likelihood of feeling hungry even before the next meal. Cereals are nothing but empty calories, and they could hamper your ability to lose weight in 30 days.
Swap these cereals with eggs because you’ll be filling up with proteins. Proteins will keep you satiated. You won’t feel hungry, giving your body more time to continue burning fat for energy before you can eat your next meal.
Eat More Fiber
What you eat matters a lot as you aim to get a flat tummy in a month. Soluble fiber is good for you because it absorbs water and creates a gel to slow down how food goes through the digestive system. By doing this, fiber promotes weight loss. You’ll feel fuller, meaning you’ll likely eat less. Over time, reducing your calorie intake will promote weight loss.
Foods that you should consume here include avocados, legumes, Brussel sprouts, shirataki noodles, flax seeds, and blackberries.
Swap Regular Yogurt for Greek Yogurt
It’s healthy to add some yogurt to your shopping cart, but the problem is that we usually settle for the regular yogurt, which is loaded with sugar. Greek yogurt is a better option since it’s packed with protein, which helps to add to your satiety. Remember to toss some berries to get some fiber while enjoying the flavor.
Do Some Mountain Climbers
Mountain climbers are an effective workout that engages your core and helps burn fat. You can perform this workout routine at home or at the gym. Get on the floor and place your hands on the floor shoulder-width apart. Keep your legs off the floor using your toes. Move the left leg toward the right arm and alternate the movement. Perform 10 repetitions for each side. Keep your upper body stable during these movements.
Once you’ve grasped the movement, increase the intensity by speeding up your steps. Using a medicine ball to add extra height also helps to challenge yourself.
Skip a Rope
Cardiovascular exercises should be part of your workout since they are good fat-burning exercises. Rope skipping is an excellent choice here because you can do it from home. Skipping will work on your rectus abdominis, traverse abdominis, and obliques. To get a flat stomach in a month, you shouldn’t just focus on abs exercises; cardiovascular training is also crucial since they help in burning calories and fat, helping you to tone your abs.
Snack on Veggies
Do you remember when your parents or caregivers used to tell you that vegetables are good for your health? Well, it turns out they were right. Eating more vegetables can help you achieve your mission to lose belly fat in 30 days. Eating more veggies and fruits will ensure you provide your body with fiber and other important vitamins and minerals. These nutritious foods will boost your metabolism, making your body burn more fat effectively. Generally, veggies provide our systems with vital nutrients to make us live longer. So, apart from getting a flat stomach, you’ll benefit from the healthier lifestyle you will have adopted.
Vegetables to Help You Lose Belly Fat in 30 Days
- Spinach and Leafy Greens
Spinach and leafy green veggies like lettuce, kale, etc., are ideal options to help you burn belly fat and are quite nutritious. If you’ve done your research, you must have come across a spinach extract supplement. The spinach extract supplement is a product made from spinach leaves. It can be mixed with smoothies or water. Animal studies on the impact of the spinach extract supplement indicate that it may reduce weight and body fat. Research on overweight adults consuming spinach also shows a reduction in their appetite for several hours. So, trying that spinach smoothie recipe won’t be a bad idea after all. You’ll improve your digestive health, bone strength, improve your immunity, lower cholesterol and the risk of chronic disease.
We rarely eat mushrooms, but we can all agree they are delicious. Whether you are a vegetarian or not, you’ll love to add mushrooms to your meals. Mushrooms have recently been added to coffee recipes to add their nutritional value. Consider adding mushrooms to your meals to help you realize your mission to lose belly in a month. They regulate blood glucose levels, promoting fat burning. Since mushrooms are also rich in protein, they have a satiating effect, keeping you full for some hours.
- Broccoli and Cauliflower
Broccoli is known to contain phytochemicals that boost fat loss in the body. These veggies also offer fiber, minerals, and vitamins that the body requires to function optimally. Eating cauliflower will give you a more filling effect.
Does chili reduce belly fat? Studies have proven that adding chili pepper to your diet can indeed have a positive effect on your weight loss campaign. You’ll also burn stomach fat since chilies increase your metabolism.
Pumpkins are rich in fiber and have fewer calories. You can add pumpkin to your smoothies or your favorite recipes. Usually, they are a great way to add some flavor to your foods. If you plan to have some vegetable drinks to lose weight faster, pumpkin shouldn’t be left out.
Ditch the Refined Grains
Get rid of refined stuff like white pasta, white rice, and white flour. Whole grains are the best way to go. The issue with refined grains is that they are stripped of essential nutrients, while whole grains have a satiating effect and are rich in fiber. Your quest to burn stomach fat in 30 days will require you to swap the refined grains for wholesome grains that are more nutritious for the body.
Lose Belly Fat in 30 Days – Summary
You now realize there’s nothing strange about getting a flat tummy in a month. Most individuals who have achieved this feat understand that it all comes down to your health choices. This means being mindful about the foods you eat and doing your best to exercise regularly.
Your health is very important, and committing yourself to lose weight in 30 days shouldn’t be a problem if this is what it takes to improve your life. A healthier life is a happier life. The lifestyle changes you’ll make won’t be easy; that’s a guarantee. However, by the end of the process, you’ll be happier that you chose to walk down this path.
Get your mind right. Losing weight might be perceived as something that is more physical, but it starts in the mind. Find the right motivation to get started and fuel your motivation with the realization that a NEW YOU is waiting for you on the other side. You owe your future self this favor. Do your best, and good luck!