Ways To Get Rid Of Belly Fat Quick – Getting rid of belly fat is difficult. Excess abdominal fat increases the risk of type 2 diabetes, heart disease, and high blood pressure (1), (2), (3). That’s why you need to know how to get a flat belly in one month! Yes, give yourself 4 weeks to get rid of belly fat, which is more dangerous for women than thigh fat (4), (5). Take charge and practice these 15 proven ways to get a flat stomach. Scroll down!

NOTE: Weight loss results depend on your age, gender, current weight, genetics, medical history, and adherence to the plan (6).

Ways To Get Rid Of Belly Fat Quick

Reducing your calorie intake helps shift your body into weight loss mode. Scientists have found that cutting calories can help men and women lose weight quickly (7).

How To Reduce Belly Fat

However, you must gradually lower your calorie intake. Give your body time to adjust. Cut 500 calories the first week. If you consume 2,200 calories now, you will consume 1,700 calories in the first week. The second week, cut another 500 calories, down to 1,200 calories. Following an 800-calorie diet (very low-calorie diet, or VLCD) for the past two weeks (8).

Avoid sugary foods such as sugar cubes, cakes, pastries, bagels, sauces, ketchup, bottled salad dressings, granola bars, candy, milk and white chocolate, pasta, bread, white flour, soda, packaged juices, Syrups, flavored teas, flavored yogurts and sugar-free options.

Developing healthy eating habits and reducing your intake of sugary foods will help reduce your calorie intake and risk of cardiovascular disease, hypertension, 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 called “complex carbohydrates.” They form a gel-like layer in the stomach, which increases digestion time. This in turn increases feelings of fullness (12). They help improve digestion by increasing the amount and variety of beneficial gut bacteria (13).

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Dietary fiber can also improve intestinal motility in the colon and prevent constipation and toxin accumulation. Here are foods you can eat:

Scientists have found that high-protein diets lead 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 protein source with each meal:

Apart from these, you can also drink protein shakes to get a flat belly. A clinical study was published in

The study found that people who drank a whey protein drink before meals lost more body fat than a control group. Additionally, they lost significantly less lean muscle mass compared with the other group (17).

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You can buy protein shakes online. But if you want a natural protein shake, you can make your own at home using fiber- and protein-rich ingredients such as tofu, whey, oats, quinoa, peanuts, pistachios, cottage cheese, Greek yogurt, or soy milk Xi.

Another scientific review states that water intake increases metabolic rate (19). American scientists found that not drinking enough water was directly related to a higher BMI, in other words, a higher risk of obesity (20).

Drink 3-4 liters of water daily. You can also stay hydrated with fresh fruit and vegetable juices and soups. But be careful not to drink too much water, otherwise it may lead to 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 can lead to increased omega-6 consumption, causing this ratio to change to 1:20 (22). This increases the risk of inflammation-induced obesity. Here is a list of foods in your diet that are rich in omega-3 fatty acids.

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

Another study showed that green tea EGCG suppresses genes involved in fat and triglyceride synthesis and increases lipolysis (24). You can prepare green tea and drink 2-3 cups every day. If you are sensitive to caffeine, drink decaf green tea.

Probiotics are non-pathogenic or beneficial bacteria found in fermented foods like kimchi and yogurt. These microbes can improve digestion, boost immunity, and lower cholesterol and blood pressure (25).

Scientists believe that probiotics can improve energy utilization, insulin sensitivity, and satiety (26). Drink 1/2 cup of whole-fat yogurt or 8 ounces of buttermilk (no salt), along with 1 small bottle of probiotic drink daily. Avoid kimchi and sauerkraut.

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Sodium is an essential nutrient. But consuming too much sodium from food can lead to water retention, cardiovascular disease, and hypertension (27). The CDC recommends consuming less than 2,300 mg of sodium per day (28).

If you want to lose belly fat, you must give up high-sodium foods such as chips, pizza, fried chicken, frozen meals, biscuits, sausage, salami, bacon, canned soups, bottled sauces, ketchup, pickles, and Pickle.

Follow healthy snacking habits. Consume carrots, cucumbers, tomatoes, watermelons, bananas, apples, melons, pistachios, melon seeds, capsicums, berries, coconut water, freshly squeezed juices without sugar and salt, khakra, dhokla, thepla and other snacks under 100 calories . Drink 8 ounces of water after snacking.

You can also enjoy other healthy snacks such as dark chocolate, kale chips, hard-boiled eggs, and whole-wheat crackers.

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Intermittent fasting is a great way to push your body into 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 plan for anyone who wants to lose belly fat quickly. If you’re not sure how to get started, here’s a comprehensive guide to intermittent fasting.

A survey of 1,200 healthy U.S. adults found that 87% of Americans have tried intermittent fasting. About 50% thought the diet was very effective, and 37% also thought it was somewhat effective. The study also found that 87% of people on this diet thought it was cheap.

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

Aerobics is a great full-body exercise that can help you burn fat and build a toned body. This fitness practice can promote weight loss of up to 2 kilograms (4.4 pounds) and reduce the risk of heart disease, stroke, type 2 diabetes, high blood pressure, and lung disease (31). Set aside 30-45 minutes each day to lose belly fat by doing the following exercises:

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

Scientists found that HIIT was 28.5% more effective for weight loss than moderate-intensity exercise (35). Resistance training, on the other hand, prevents muscle loss and helps build muscle (36), (37). Perform the following HIIT and resistance exercises to tone your abdominal muscles and reduce belly fat:

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

Blogger Iman talks about how she started her weight loss journey to get a flat belly, as well as the challenges she faced and how she overcame them. She added that stress and emotional eating contributed to her weight gain. She wrote: “I’m definitely an emotional eater. I eat when I’m bored or sad. I eat some healthy food. I just ate a lot of (i).”

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Sleep is critical for maintaining metabolic homeostasis (40). Sleep disturbance can lead to obesity and vice versa (41). Lack of sleep increases hunger, insulin resistance, and the chance of visceral or abdominal fat accumulation (42), (43).

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

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

You can lose up to 12 pounds (approximately 6 kilograms) in one month. But your overall weight will also decrease. If you want to lose belly fat, you have to target that area with laser exercises (as mentioned above). This can help reduce your waistline and your belly will appear flatter than before.

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

X Medications that can reduce symptoms of depression, anxiety, chronic pain, and other mental health problems. , you won’t lose belly fat quickly. Talk to your doctor or registered dietitian about the best ways to lose belly weight.

Getting rid of belly fat can be difficult. However, there are a variety of techniques that can be used to reduce body fat and achieve a slimmer waistline. The infographic below includes ways to help you

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