Free Ways To Lose Belly Fat Fast – Belly fat is hard to lose. Excess belly fat increases the risk of type 2 diabetes, heart disease, and high blood pressure (1), (2), (3). That’s exactly why you need to know how to get a flat stomach in a month! Yes, give yourself 4 weeks to get rid of belly fat, which is more dangerous than women’s thigh fat (4), (5). Take these 15 proven ways to get a flat stomach and practice. Go down!

Note: Weight loss depends on age, sex, current weight, genetics, medical history and adherence to the program (6).

Free Ways To Lose Belly Fat Fast

Reducing your calorie intake will help your body switch to weight loss mode. Scientists have found that cutting calories can help men and women lose weight faster (7).

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However, you should reduce your calorie intake gradually. Give your body time to adapt. Cut 500 calories the first week. If you are consuming 2200 calories now, consume 1700 calories in the first week. In the second week, cut 500 more calories to 1200 calories. Eat an 800-calorie diet (very low-calorie diet or VLCD) for the last two weeks (8).

From consuming sweet foods such as sugar cubes, cakes, pastries, bagels, sauces, ketchup, bottled salad dressings, granola, candy, milk and white chocolate, pasta, bread, white flour, soft drinks, packaged fruit juices, Avoid flavored syrups, flavored teas. Yogurt and sugar-free foods

Practicing healthy eating habits and reducing the consumption of sugary foods helps reduce calorie intake and the risk of cardiovascular disease, high blood pressure, type 2 diabetes, sleep-disordered breathing, ADHD, and cancer (9), (10).

Foods rich in dietary fiber are great for rapid weight loss (11). They are also known as “complex carbohydrates”. They form a gel-like layer in the stomach and thus increase the digestion time. This in turn increases satiety (12). They help improve digestion by increasing the number and diversity of good gut bacteria (13).

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Dietary fiber also improves intestinal transit through the colon and prevents constipation and toxin build-up. Here’s what you can consume:

Scientists have found that a high-protein diet leads to greater weight loss, increased metabolism, satiety and fat oxidation, reduced waist circumference, and improved lean muscle mass (14), (15), (16). Here is a list of lean protein sources. Eat at least one source of protein with each meal:

In addition, you can also use protein shakes to have a flat stomach. A clinical study published in

They found that people who consumed a whey protein drink before a meal lost more fat than a control group. Also, they significantly lost lean muscle mass compared to the other group (17).

Best Ways To Lose Belly Fat Without Any Exercise

You can buy protein shakes online. But if you’re looking to go natural, make your own protein shake at home with fiber and protein-rich ingredients like tofu, whey, oats, quinoa, peanuts, pistachios, cottage cheese, Greek yogurt, or soy milk.

Another scientific review states that water consumption increases the rate of metabolism (19). American scientists found that insufficient water intake is directly related to a higher BMI or in other words, a greater chance of obesity (20).

Drink 3-4 liters of water a day. You can also consume water through fresh fruit and vegetable juices and soups. But be careful not to drink too much water, as it may cause water intoxication.

Omega-3 fatty acids are healthy fats that help reduce inflammation (21). Foods rich in omega-3 fatty acids balance the ratio of omega-3 to omega-6, which should ideally be 1:1. But poor dietary choices lead to higher omega-6 intake, and this ratio changes to 1:20 (22). This increases the risk of inflammation-induced obesity. Here is a list of foods rich in omega-3 fatty acids that you should include in your diet.

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Green tea is a natural drink for weight loss. It contains antioxidants known as catechins (EGCG, EGC and ECG). Japanese scientists found that consuming green tea catechins for 12 weeks helped reduce waist circumference, body weight, BMI, and blood pressure (23).

Another study shows that EGCG in green tea suppresses genes involved in fat and triglyceride synthesis and increases fat breakdown (24). You can prepare green tea and consume 2 to 3 cups of it daily. If you are sensitive to caffeine, drink decaffeinated green tea.

Probiotics are non-pathogenic or good bacteria found in fermented foods such as kimchi and yogurt. These microorganisms improve digestion, boost immunity, and lower cholesterol and blood pressure (25).

Scientists believe that probiotics increase energy expenditure, insulin sensitivity and satiety (26). Consume half a cup of full-fat yogurt or 8 ounces of buttermilk (unsalted) and 1 small bottle of probiotic drink per day. Avoid kimchi and pickles.

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Sodium is an essential nutrient. But excessive consumption of sodium from food sources can cause water retention, cardiovascular diseases and high blood pressure (27). The CDC recommends consuming less than 2,300 mg of sodium per day (28).

If you want to lose belly fat, you should avoid foods high in sodium such as French fries, pizza, fried chicken, frozen foods, biscuits, sausage, salami, bacon, canned soup, bottled sauces, ketchup, Skip pickled cucumber and kimchi.

Follow healthy snacking habits. Eat carrots, cucumbers, tomatoes, watermelon, bananas, apples, melons, pistachios, melon seeds, pepitas, berries, coconut water, fresh fruit juices without sugar and salt, khakra, dukla, tepla and other snacks under 100 calories. Drink 8 ounces of water after a snack.

You can also eat other healthy snacks like dark chocolate, kale chips, hard-boiled eggs, and whole grain crackers.

How Long Does It Take To Lose Belly Fat?

Intermittent fasting is a great way to get your body into a calorie-burning mode (29), (30). All you have to do is fast for a few hours and then eat whatever you want. This is a great program for people trying to lose belly fat fast. If you’re not sure how to get started, here’s a comprehensive guide to intermittent fasting.

A survey of 1,200 healthy American adults found that 87 percent of Americans have tried intermittent fasting. About 50% of them considered this diet very effective and 37% of them considered it somewhat effective. It was also found that 87% of people who use this diet consider it cheap.

Many celebrities including Elon Musk, Jennifer Aniston, Halle Berry, Kourtney Kardashian and Hugh Jackman do intermittent fasting.

Cardio is a great full-body workout that helps you burn fat and get in shape. This fitness exercise can stimulate weight loss of up to 2 kg (4.4 lb) and reduce the risk of heart disease, stroke, type 2 diabetes, high blood pressure, and lung disease (31). Set aside 30 to 45 minutes each day to do the following exercises to lose belly fat:

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HIIT (high-intensity interval training) and resistance training can help reduce belly fat (32), (33). HIIT induces EPOC (excess post-exercise oxygen consumption), meaning you burn fat even after 2 hours of exercise (34).

Scientists have found that HIIT helps you lose 28.5% more weight than moderate-intensity exercise (35). On the other hand, resistance training prevents muscle loss and helps build lean muscle (36), (37). Do the following HIIT and resistance exercises to engage your abs and lose belly fat:

XA hormone that regulates the body’s stress response, metabolism and inflammation and affects several body functions. levels in the body, this in turn causes the accumulation of fat in the abdominal area (38), (39). Try meditation, drawing, painting, dancing, traveling, and learning a new skill to reduce stress and release “happy hormones.” You can also talk to a licensed therapist.

Aman, a blogger, talks about how he started his weight loss journey to get a flat stomach and also the challenges he faced and how he overcame them. She adds that stress and emotional eating contributed to her weight gain. “I was definitely an emotional eater,” she writes. I ate when I was bored or upset. I ate some healthy food. I just ate a lot of it (i).

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Sleep is very important for maintaining metabolic homeostasis (40). Disturbed sleep causes obesity and vice versa (41). Lack of sleep increases hunger, insulin resistance and the possibility of visceral or abdominal fat accumulation (42), (43).

Sleep at least 7 hours every night. Turn off all the lights because melatonin, a sleep hormone produced only in darkness, promotes better sleep (44).

The question is, how much belly fat will you lose in a month after doing the above? Find out in the next section.

You may lose up to 12 pounds (~6 kg) in a month. But you will also lose overall body weight. If you want to get rid of belly fat, you need to target the desired area with the laser (mentioned above). This can help reduce your waistline and make your stomach look flatter than before.

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Remember, your weight loss depends on your adherence to diet and exercise program, height, weight, age, gender, medical history, and current medications. If you are taking antidepressants

X Medications that can reduce symptoms of depression, anxiety disorders, chronic pain, and other mental health problems. You will not lose belly fat quickly. Talk to your doctor or a nutritionist to find out the best way to lose belly fat.

Getting rid of belly fat can be difficult. However, several techniques can be used to reduce body fat and have a slim waistline. The infographic below contains methods that can help

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