How To Get A Flat Tummy In A Month

What To Do To Get A Flat Tummy In A Month

1. Reduce Your Calorie Intake

Reducing the calorie intake helps shift your body to the weight loss mode. Scientists have found that reducing calories can help men and women lose weight fast (7).

However, you must lower your calorie intake gradually. Give your body time to adjust. Cut down 500 calories in the first week. If you consume 2200 calories now, consume 1700 calories in the first week. Reduce 500 calories more in the second week and bring it down to 1200 calories. Be on the  800-calorie diet (a very low-calorie diet or VLCD) in the last two weeks (8).

Don’t get alarmed! Scroll down to find out how to reduce calorie intake easily.

2. Avoid Sugary Foods

Avoid sugary foods like sugar cubes, cakes, pastry, bagel, sauces, ketchup, bottled salad dressings, granola bars, candies, milk and white chocolate, pasta, bread, white flour, soda, packaged fruit juices, syrups, flavored teas, flavored yogurt, and sugar-free foods.

Cutting down on sugary foods will help reduce calorie intake and the risk of cardiovascular disease, hypertension, type 2 diabetes, sleep-disordered breathing, ADHD, and cancer (9), (10).

3. Increase Fiber Intake

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

Dietary fiber also improves bowel transition through the colon and prevents constipation and toxin accumulation. Here’s what you can consume:

• Veggies – Carrot, cauliflower, Chinese cabbage, cabbage, bok choy, spinach, chard, kale, radish greens, parsley, scallions, okra, eggplant, edamame, peas, bottle gourd, bitter gourd, ridge gourd, beetroot, cucumber, tomato, lettuce, and cilantro.
• Fruits – Apple, banana, peach, pear, orange, sapodilla, prune, pomegranate, blueberry, strawberry, mulberry, guava, plum, watermelon, muskmelon, grapefruit, sweet lime, lime, and lemon.
• Grains And Pseudograins – Brown rice, red rice, black rice, sorghum, barley, broken wheat, amaranth, quinoa, and oats.
• Seeds – Chia seeds, ground flaxseeds, melon seeds, cucumber seeds, and pumpkin seeds. Here is a list of fiber-rich foods for weight loss.

4. Consume More Protein

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

• Plant sources of lean protein – Kidney beans, fava beans, soya beans, edamame, lentils, garbanzo beans, mushroom, tofu, seeds, and nuts.
• Animal sources of lean protein – Egg, milk, ground turkey, skinless chicken breast, mackerel, salmon, tuna, haddock, herring, basa, carp, yogurt, homemade ricotta cheese without sugar, and casein water.

5. Stay Hydrated

Hydration is key to maintaining a healthy weight. A study published in the journal Nutrients states that increased water consumption leads to reduced body weight, waist circumference, and body fat mass (17).

Another scientific review states that water intake increases metabolic rate (18).  American scientists found that inadequate water intake is directly associated with higher BMI  or, in other words, higher chances of being obese (19).

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

6. Consume Omega-3

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

Omega-3 foods:

• Fatty fish, like silver carp, salmon, sardine, mackerel, hilsa, tuna, and cutla.
• Healthy oils, like olive oil, avocado oil, and flaxseed oil.
• Nuts and seeds, like almond, flax seeds, chia seeds, pistachios, and walnuts.
• Supplements, like fish oil supplements (consult a doctor for dose and frequency before consuming).

7. Consume Green Tea

Green tea is a natural weight loss beverage. It is loaded with 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 (22).

Another study shows that green tea EGCG suppresses the genes involved in fat and triglyceride synthesis and increases fat breakdown (23). You can prepare green tea and consume 2-3 cups of it daily. Consume decaf green tea if you are caffeine sensitive.

8. Consume Probiotics

Probiotics are non-pathogenic or good bacteria found in fermented foods like kimchi and yogurt. These microorganisms improve digestion, boost immunity, and reduce cholesterol and blood pressure (24).

Scientists believe that probiotics increase energy utilization, insulin sensitivity, and satiety (25). Consume half a cup of full-fat yogurt or 8 ounces of buttermilk (without salt), and 1 small bottle of probiotic drink per day. Avoid kimchi and pickles.

9. Avoid High-Sodium Foods

Sodium is an essential nutrient. But consuming too much sodium from food sources can cause water retention, cardiovascular diseases, and high blood pressure (26). The CDC recommends consuming less than 2300 mg of sodium per day (27).

If you want to lose belly fat, you must give up on high-sodium foods like fries, pizza, fried chicken, frozen foods, biscuit, sausage, salami, bacon, canned soup, bottled sauces, ketchup, pickles, and kimchi.

10. Snack Healthy

Follow healthy snack habits. Consume carrot, cucumber, tomato, watermelon, banana, apple, muskmelon, pistachios, melon seeds, pepita, berries, coconut water, freshly-pressed juices without sugar and salt, khakra, dhokla, thepla, and other snacks under 100 calories. Drink 8 ounces of water after you snack.

11. Try Intermittent Fasting

Intermittent fasting is a great way to push your body to the calorie-burning mode (28), (29). All you have to do is fast for a few hours and then eat whatever you want. It is a great plan for people trying to lose belly fat quickly. If you are not sure how to start, here’s a comprehensive guide to intermittent fasting.

12. Start Cardio

Cardio is a great full-body exercise that helps burn fat. It can aid a weight loss of up to 2 kg (4.4 lb) and lower the risk of heart disease, stroke, type 2 diabetes, hypertension, and lung disease (30). Set aside 30-45 minutes every day to do the following exercises to lose belly fat:

• Warm-up – 10 minutes
• Brisk walk or jogging – 10 minutes (8 mph)
• Crunches – 3 sets of 8 reps
• Bicycle crunches – 3 sets of 8 reps
• Leg raises – 3 sets of 8 reps
• Burpees – 3 sets of 8 reps
• Leg in and outs – 3 sets of 8 reps
• Russian twist – 3 sets of 8 reps
• Scissor kicks – 3 sets of 8 reps
• Mountain climbers – 3 sets of 10 reps
• Spider climbers – 3 sets of 10 reps
• Elbow plank – 2 sets of 30 seconds hold
• Cool off stretches – 5 minutes

13. Do HIIT And Resistance Training

HIIT (high-intensity interval training) and resistance training can help you lose belly fat (31), (32). HIIT induces EPOC (Excess Postexercise Oxygen Consumption), which means that you will burn fat even after 2 hours of exercising (33).

Scientists have found that HIIT aids 28.5% greater weight loss than moderate-intensity workouts (34).  Resistance training, on the other hand, prevents muscle loss and helps build lean muscle (35), (36).  Do the following HIIT and resistance exercises to reduce belly fat:
HIIT

• Sprints
• High-intensity rope jumps
• Jump squats
• Jump lunges
• Box jumps
• High knees

Resistance Workouts

• Resistance band crunches
• Resistance band leg lifts
• Resistance band bicycle crunches
• TRX knee tucks

14. Keep The Stress Away

Stress and worry increase cortisol levels in the body. This, in turn, causes fat accumulation in the belly region (37), (38). Try meditating, drawing, painting, dancing, traveling, and learning a new skill to reduce stress and release the “happy hormones.” You can also talk to a licensed therapist. 

15. Sleep Well

Sleep is crucial to maintain metabolic homeostasis (39). Disturbed sleep causes obesity, and vice versa (40). Sleep deprivation increases hunger, insulin resistance, and the chances of visceral or abdominal fat accumulation (41), (42).

Get at least 7 hours of sound sleep every night. Switch off all the lights as melatonin, a sleep hormone that is produced only in darkness, will promote better sleep (43).

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

How Much Belly Fat Will You Lose In A Month?

You may lose up to 12 pounds (~6 kg) in a month. But you will lose overall body weight as well. If you want to lose belly fat, you must laser target the area with exercises (listed above). This can help reduce waist circumference, and your stomach will appear flatter than before.

Remember, your weight loss will depend on your adherence to the diet and exercise plan, height, weight, age, sex, medical history, and current medications. If you are on antidepressants, you will not lose belly fat fast. Talk to your doctor or a registered dietitian to know the best way to shed pounds from the tummy area.

Other Ways To Imitate A Flat Tummy In A Month

• Wear waist cinchers.
• Wear tops and dresses with vertical stripes.
• Wear mid to high-rise jeans.
• Wear peplum tops.
• Layer your clothes with well-tailored jackets and scarves.
• Wear shirt dresses with belts to create an hourglass shape.
• Wear confidence.

Takeaway

Frequently Asked Questions

Does sleeping on your stomach flatten it?

No, it’s not possible to lose belly fat just by sleeping on your stomach.

Can I flatten my stomach in 3 days?

While any significant fat loss is not feasible in 3 days, you may get rid of bloating or lose some water weight in 3 days.

How can I get a flat stomach without exercise?

While lifestyle changes, the right diet, and nutrition play a role in avoiding bloating and fat buildup in the first place, a detox diet and drinks may also help make a difference. Medical procedures like liposuction can help you get a flat stomach without exercise.

Sources

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Charushila Biswas

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has... more

Garima Singh

(MSc (Nutrition), DNHE, DDHN)

Garima Singh is a certified nutritionist and dietitian with over 7 years of experience. She provides both in-office and virtual... more