Starving yourself to get a slim and trim waistline? It’s time you put an end to those torturous crash diets which are simply no good. What you need is a holistic weight loss program, which helps you reduce belly fat in one month, using safe and natural methods. That means, you can eat good food, perform all your normal chores and yet shed a few pounds! Interesting?
Tummy fat is an increasing problem in adults and children alike. Blame it on our food or lifestyle, but this seemingly simple issue can lead to irreversible health complications in future. Why fall into that trap? Instead, read this article which guides you on a sure-shot routine to help you achieve a flat tummy in just 30 days.
How To Lose Belly Fat In 1 Month?
Listed below are some tips which are guaranteed to help you get rid of tummy fat at home in less than 30 days. The program is a combination of exercises, diet and lifestyle changes:
Best Exercises To Reduce Belly Fat In One Month:
Exercising is the best way to cut unwanted abdominal fat within a month. It is a myth that 500 crunches every day will make you lose stomach fat. Sticking to crunches alone can strengthen your abdominal muscles, but not tone them. So, try going for a combination of workouts which can help in effective burning of calories for faster results.
1. Aerobic Exercises:
Aerobic exercises are an excellent way to burn fat and calories. Engage in 40-50 minutes in aerobics for at least five days a week. Aerobic activities will help you burn the visceral fat and also improve your cardiovascular fitness. You can take up anything that you enjoy, like jogging, dancing, brisk walking, biking or water aerobics.
Precautions: When you start doing aerobics, maintain a slow pace and never pump up your heart beat, as it can be dangerous.
See Also: How To Reduce Belly Fat In 5 Days
2. Abdominal Workouts:
Abdominal workouts can target your upper belly and lower belly fat to even out your waistline. Start with simple exercises like side crunches, V-ups, ball crunches or Russian twists. Abdominal workouts should be done in 4 sets with 25 repetitions on each side.
Sprints are also really helpful when to get a toned abdomen. A sprint is a short, but fast run that you perform for 15-20 minutes. Doing this for three times a week is sure to give you visible results and help you flatten your pot belly.
4. Cross Fit Exercises:
Cross fit exercise routines, when performed with a proper diet and supplementation, can help in cutting down your ab fat within one month. These are high intensity programs, which combine box jumps, jump rope, biking, running, Yoga etc. which can set your workout standards really high and also give you visible results.
5. Full-Body Training Workouts:
In addition to these, full-body training workouts should be done three days every week. This helps build lean muscles along with efficient fat burn. Perform chest presses, squats, lunges, Tricep-dips and push-ups in 4 sets each with minimum 15 repetitions. Full-body workouts and circuit routines are always good to reduce belly fat in a month.
Expert Advice: You can even enrol for a High Intense Level Training (HIIT), which involves doing a 4-second workout with a 15-second break. For example, you can take up jogging for 45 seconds non-stop and break for 15 seconds. Do this for 10 mins at a beginner’s level and up to 45 mins at an advanced stage. This program is designed to increase your heart beat rate, which can result in the quick burning of fat.
See Also: How To Lose Stomach Fat In 10 Days
Diet Changes To Lose Belly Fat In 1 Month:
Besides exercising, good eating habits will also help you lose inches and flatten your stomach in just 30 days. Practice these healthy eating habits to kickstart your fat loss journey naturally:
6. Moderate Protein, Low-Carb:
Increase your protein intake and reduce the number of carbohydrates per day. Too many carbs can sit in your waistline as fat deposits. Instead, replace the energy sources with proteins which can contribute to muscle formation in the body. This does not mean you completely rely on proteins alone. This can be very dangerous to 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 it slightly warm to invigorate your senses, along with activating your bowel movements.
8. High Fibre Foods:
Including plenty of fibre-rich foods like oatmeal, whole grains, flaxseeds, brown rice, millets etc. can keep your system clean. These foods have both soluble and insoluble fibres which are essential for better digestion and also to breakdown the fats from foods.
9. Count Your Calories:
The next 30 days, sign up for a low-calorie diet which includes healthy foods like whole fruits, vegetable salads, soups, green tea, skim milk etc., Stay away from products which contain high sugar and artificial ingredients. Ice-cream, cheese, yoghurt, baked goods, cream and processed foods will only pack more visceral fat on your tummy. Instead, try to include more of ‘good’ omega-3 fats in your diet like almonds, salmon, avocado,
10. Reduce Salt Intake:
Another way to reduce gut fat is to cut down your salt intake. Stop using extra salt for seasoning your foods and opt for herbs and spices like basil or cumin. Also avoid consuming high-sodium processed foods like cured meats, frozen dinners and fast foods.
Precaution: Don’t completely abstain from salt, as sudden depletion in Sodium levels can be dangerous to the body.
11. Drink More Water:
Drinking plenty of water at regular intervals will help you shed abdomen fat and also eliminate toxins from the body. It is recommended to drink 2.7 litres water daily for women and men must get 3.7 litres each day. Also, water can keep your belly full and reduce hunger cravings for a long time.
See Also: How To Reduce Tummy Fat In 7 Days
12. Avoid Stress And Sleep Well:
Avoidance of stress and well sleeping is probably the golden rule of any fitness regime. You must not stress out yourself with unnecessary anxiety and overthinking. Keep your calm and maintain inner peace, which is very important to stay focused. Also, get quality sleep for atleast 7 -9 hours, depending on your age and health condition.
Sample Weekly Belly Fat Loss Exercise Program For One Month
The below program is a combination of various exercises that are distributed over a span of 1 month. The schedule is broken into 4 weeks to help you understand how you can combine these exercises. We are providing a sample program of 1 week, which can be repeated for the next 3 weeks. However, it is always advisable to perform under the supervision of a trainer or a fitness guide to attain a higher rate of success:
- 20 Jumping Jacks.
- 10 Crunches.
- 20 Squats.
- 10 Sit-Ups
- 20 Lunges
- 10 Burpees
- 20*3 High Knees
- 10 Push-ups
- 20 High Plank
- 20*3 Mountain Climbers
- 15 Double Leg Stretch
- 10 Roll-Ups
- 1 Min *3 Spot Jog
- 20*3 Sets Reverse Cycling
- 10 Squats
- 20*3 High Knees
- 10 Push-ups
- 20 High Plank
Sunday: Rest Day
There are number of fitness apps on android and istore. You can download one of them, which clearly guides you on how to reduce belly fat in a month and how to perform them at home, along with time and calorie counts. Download them on your smartphone and get instant alerts, updates and tips for improvement.
Ayurvedic Products To Remove Tummy Fat In A Month:
Ayurvedic products have never disappointed people and have proved to be highly effective when it comes to reducing belly fat. Belly fat can be easily reduced by using these products as they come with certain natural elements which boost the fat burning procedure. Along with that, the ayurvedic products also assist in lowering the cholesterol levels and allowing proper digestion performance.
If you have sugar cravings, then ayurvedic products are the best kind products to use for lose belly fat in 1 month time for you. The ingredients in these products are top-rated ones and tend to work on everyone. One of such ayurvedic products is NOFAT capsules.
Now that you have learnt the ABC’s of getting a strong ab in just 1 month, it’s time to put them into practice. If you are beginner, remember that nothing comes easy, especially if it’s to do with your body. Don’t strain yourself by setting impractical goals. Instead, take step by step and make an assessment of how much you can really achieve.