How to remove belly and sides at home in a short time: how to enhance the effect of a flat stomach

Belly fat is difficult to get rid of. Research shows that excess belly fat increases your risk of developing heart disease, type 2 diabetes, and hypertension.

Abdominal fat is more dangerous than lower body fat in women. Therefore, it is time to take responsibility. Follow these 15 scientifically proven ways to get a flat stomach in a month. Keep reading!

Note: Your weight loss will depend on factors such as your current weight, age, gender, genetics, medical history and adherence to the plan.

What to Do to Get a Flat Belly in a Month

Reduce Calorie Intake

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

However, you should gradually reduce your calorie intake. Give your body time to adjust. Cut 500 calories in the first week. If you consume 2200 calories now, consume 1700 calories in the first week. Cut another 500 calories in week two and work your way up to 1,200 calories. Be on an 800 calorie diet (very low calorie diet or VLCD) for the last two weeks.

Just don't be scared! Scroll down to learn how to easily reduce your calorie intake.

Avoid Sweet Foods

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 fruit juices, syrups , flavored teas, flavored yogurt and sugar-free.

Reducing your intake of sugary foods will help reduce your calorie intake and your risk of heart disease, hypertension, type 2 diabetes, sleep-disordered breathing, ADHD and cancer.

Increase Your Fiber Intake

Foods rich in dietary fiber are great for rapid weight loss. They are also known as "complex carbohydrates." They form a gel-like layer in the stomach, thereby increasing digestion time. This, in turn, increases satiety. They help improve digestion by increasing the number and variety of beneficial gut bacteria.

Dietary fiber also improves bowel movement through the colon and prevents constipation and toxin buildup. Here's what you can consume:

• Vegetables - carrots, cauliflower, bok choy, cabbage, bok choy, spinach, chard, kale, radish greens, parsley, shallots, okra, eggplant, edamame, peas, bottle gourd, bitter gourd, cognac gourd, beets, cucumber, tomato, lettuce and cilantro.
• Fruits - apple, banana, peach, pear, orange, sapodilla, prune, pomegranate, blueberry, strawberry, mulberry, guava, plum, watermelon, cantaloupe, grapefruit, sweet lime, lime and lemon.
• Grains and Pseudo-fruits - brown rice, red rice, black rice, sorghum, barley, broken wheat, amaranth, quinoa and oats.
• Seeds - Chia seeds, ground flax seeds, melon seeds, cucumber seeds and pumpkin seeds. Here is a list of fiber rich foods for weight loss.

Consume More Protein

Scientists have found that a high-protein diet leads to greater weight loss, increased metabolism, fat saturation and oxidation, decreased waist circumference, and improved muscle mass. Here is a list of lean protein sources. Consume at least one source of protein with each meal:

• Plant sources of lean protein include kidney beans, fava beans, soybeans, edamame, lentils, garbanzo beans, mushrooms, tofu, seeds and nuts.
• Animal sources of lean protein include egg, milk, ground turkey, skinless chicken breast, mackerel, salmon, tuna, haddock, herring, basa, carp, yogurt, homemade sugar-free ricotta cheese and casein water.

Stay Hydrated

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

Another scientific review states that drinking water increases your metabolic rate. American scientists have found that insufficient water intake is directly linked to a higher BMI or, in other words, a higher chance of being obese.

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

Consume Omega-3

Omega-3 fatty acids are healthy fats that help reduce inflammation. Foods rich in omega-3 fatty acids will balance the ratio of omega-3 to omega-6, which should ideally be 1:1.

But poor diet choices result in higher omega-6 intake, resulting in the ratio changing to 1:20. This increases the risk of developing obesity caused by inflammation. Here is a list of foods rich in omega-3 fatty acids that you can include in your diet.

Omega-3 Foods:

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

Drink Green Tea

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

Another study shows that green tea EGCG suppresses genes that are involved in the synthesis of fat and triglyceride and increases fat breakdown. You can prepare green tea and drink 2-3 cups of it per day. Drink decaffeinated green tea if you are sensitive to caffeine.

Eat Probiotics

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

Scientists believe that probiotics increase energy intake, insulin sensitivity, and satiety. Consume 1/2 cup full-fat yogurt or 8 ounces buttermilk (unsalted), plus 1 small bottle of probiotic drink per day. Avoid kimchi and pickles.

Avoid Foods High in Sodium

Sodium is an essential nutrient. But consuming too much sodium from food sources can cause water retention, cardiovascular disease and high blood pressure. The CDC recommends consuming less than 2,300 mg of sodium per day.

If you want to get rid of belly fat, you should avoid foods high in sodium such as French fries, pizza, fried chicken, frozen foods, cookies, sausage, salami, bacon, canned soup, bottled sauces, ketchup, saltines cucumbers and kimchi.

Snack Healthy

Follow healthy snacking habits. Consume carrots, cucumber, tomato, watermelon, banana, apple, melon, pistachios, melon seeds, pepita, berries, coconut water, fresh juices without sugar and salt, khakra, dhokla, thepla and other snacks under 100 calories. Drink 8 ounces of water after your snack.

Try Intermittent Fasting

Intermittent fasting is a great way to push your body into a calorie-burning mode. All you have to do is quickly for a few hours and then eat whatever you want. This is a great plan for people trying to lose belly fat quickly. If you don't know where to start, here's a comprehensive guide to intermittent fasting.

Start Cardio

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

• Warm-up - 10 minutes
• Brisk walking or jogging - 10 minutes (8 mph)
• Crunches - 3 sets of 8 reps
• Bicycle crunches – 3 sets of 8 reps
• Leg Raise – 3 sets of 8 reps
• Push-ups - 3 sets of 8 reps
• Leg B and Exits – 3 sets of 8 reps
• Russian twist - 3 sets of 8 reps
• Scissor kicks – 3 sets of 8 reps
• Climbers - 3 sets of 10 reps
• Spider climbers – 3 sets of 10 reps
• Elbow plank - 2 sets hold 30 seconds
• Cooling stretched – 5 minutes

13. Do HIIT and resistance training

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

Scientists found that HIIT resulted in 28.5% more weight loss than moderate-intensity training. Resistance training , on the other hand, prevents muscle loss and helps build lean muscle. Do the following HIIT and resistance exercises to reduce belly fat:

HIIT

• Sprints
• High Intensity Rope Jumping
• Jump into Squats
• Jump lunges
• The box is jumping
• High knees

Resistance Training

• Resistive tape crunches
• Resistance Range Leg Raises
• Bicycle resistive tape crunches
• TRX knee folds

Keep Stress Away

Stress and anxiety increase cortisol levels in the body. This, in turn, causes fat to accumulate in the abdominal area. Try meditating, drawing, painting, dancing, traveling and learning a new skill to reduce stress and release “happy hormones.” You can also talk to a therapist.

Sleep well

Sleep is critical to maintaining metabolic homeostasis. Disturbed sleep causes obesity, and vice versa. Sleep deprivation increases hunger, insulin resistance, and the likelihood of visceral or abdominal fat accumulation.

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

The question is how much belly fat will you lose within a month of following the above steps? Find out about this in the next section.

Why does a man's belly grow?

Men most often develop the so-called “beer belly.” In order to remove it, you need to understand the reasons for its occurrence.

There are six main factors:

1. Sedentary lifestyle (office work, lack of physical activity, etc.).
2. Poor nutrition (snacks, irregular meals, abuse of fried or fatty foods).
3. Existing problems of the endocrine system.
4. Presence of bad habits (cigarettes, strong drinks).
5. Improper functioning of the gastrointestinal tract (stagnation).
6. Metabolism disorders and diseases associated with it (diabetes mellitus).

Having identified negative factors, reduce their presence, especially those that you can influence. Then you will have a chance of success after performing a set of abdominal exercises.

Read more: How can a man easily lose weight?

A set of exercises for men

The following activities will help pump up your abs and give your muscles elasticity:

1. Strengthen the rectus and oblique abdominal muscles with twisting;
2. Take a lying position and run in place, like a rock climber;
3. Hang on the horizontal bar, periodically raising your legs;
4. Rest your elbows and tips of your feet on the floor and “hang” in the air for several minutes;
5. Perform dumbbell presses in any position;
6. Do several push-ups and squats, gradually increasing the number.

How Much Belly Fat Will You Lose in a Month?

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

Remember that your weight loss will depend on your diet and exercise plan, height, weight, age, gender, medical history and current medications. If you are on antidepressants, you will not lose belly fat quickly. Talk to your doctor or nutritionist to find out the best way to lose those extra pounds from your belly area.

Exercises for beautiful abs

Due to proper nutrition, fat deposits will be broken down. However, the stomach will not look toned if the muscles remain weak. Therefore, it is important to combine diet with exercise. They will help strengthen your abs and speed up your metabolism. As a result, where there was fat before, muscle mass will appear.

You need to train about three times a week, performing each exercise in 3 sets of 15-30 times. During training, watch your breathing: inhale through your nose, exhale through your mouth.

The following exercises are effective:

1. Twisting. Performed from a lying position. Legs are bent at the knees, hands are behind the head, elbows are spread to the sides. As you inhale, lift your body off the floor and reach towards your knees. Exhaling, lie down on your back again.
2. Diagonal twists. The starting position is the same. Place your right leg on your left knee. As you inhale, lift your head and shoulder blades off the floor, trying to reach your right leg with your left elbow. As you exhale, lie down on your back again. Switch legs and repeat the exercise.

Read also: How to remove belly fat after childbirth (7 exercises in pictures + video)

Other Ways to Get a Flat Belly in a Month

• Wear waist girths.
• Wear tops and dresses with vertical stripes.
• Wear mid to high rise jeans.
• Wear basques on top.
• Layer your clothes with well-tailored jackets and scarves.
• Wear dress shirts with belts to create an hourglass shape.
• Wear confidence.

Conclusion

Belly fat is stubborn and dangerous. Regular exercise and eating a healthy diet can help burn belly fat. A month is too tight, but you will lose a lot of water weight, which can make your tummy flatter. Keep going and you will also reduce your overall body fat percentage.

Say goodbye to excess fat

In order to get rid of excess volume on the stomach, it is necessary to clarify the reason for this volume. These include:

• fat eaten over the holidays;
• stress;
• flatulence;
• osteoporosis (stooping).

How to achieve a flat stomach if you need to fight fat deposits? The answer is simple: limit yourself in diet and exercise at the same time. Of course, everyone wants to get rid of the “life preserver” around their waist in a week or three days. Has anyone wondered how long it took for this very “circle” to eat? There is also New Year's Olivier and spring mimosa with Easter cakes.

If you are 17 years old, then you may not experience any problems with getting rid of fat, but after thirty you need to work hard. But by adhering to certain rules and having a good incentive, you can become slim.

A beautiful flat stomach is the dream of all women

First of all, it is necessary to eliminate salt, sugar and fatty foods from the diet. You should also avoid cakes and other sweet desserts. You need to eat slowly, chew food thoroughly, and reduce the portion by two to three times. You should not overeat at night, even if you had dinner at 20.00, then go to bed no earlier than three hours later. An evening walk is welcome, or even better, a jog (just not with a full stomach).

During strict diets, it is not recommended to exercise hard, but if you have a hoop behind the sofa collecting dust, then use it to the fullest. Spin it to your health, it can not only get rid of fat, but also strengthen the abdominal muscles. If you twist a hoop around your waist for about 30 minutes every day, then within a week your waist will become 5-10 centimeters thinner.

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Sleep more

Fatigue affects your figure no less than fatty foods. Any, even the slightest, stress releases the hormone cortisol, which prevents the body from processing carbohydrates, which contributes to the accumulation of fats in the stomach. Therefore, sometimes it will be much more beneficial to lie down and get some sleep than to work hard on the machines in the gym.

By avoiding stress, you protect yourself from excess belly fat.

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Avoid gas accumulation

When looking for an answer to the question of how to quickly get a flat stomach, most often you come across low-calorie fruit or vegetable diets. But few people take into account the facts that many fruits provoke the accumulation of gases, which affect excess volume in the waist area. Therefore, if you have chosen such a diet for yourself, then try to exclude legumes, white cabbage and fresh milk from your diet.

It is recommended to consume more fermented milk products (low-fat cottage cheese, yogurt, kefir), fat-burning fruits (papaya, pineapple, grapefruit) and foods with a low glycemic index (whole grain bread, bran or oat porridge, boiled potatoes). Give preference to steamed vegetables, as they will retain their beneficial substances and dissolve more easily in the stomach.

To avoid the accumulation of gases in the intestines by swallowing air, you need to drink and eat in small portions, chewing food thoroughly. During training, concentrate on breathing calmly and evenly, and try not to swallow air.

Bloating is often caused by the premenstrual period in women. In this case, you need to drink more fluid. People suffering from kidney diseases should drink diuretic herbal infusions instead of plain water, having first received the approval of the treating doctor.

Give preference to fat-burning fruits and vegetables

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Don't slouch

As a child, everyone’s mother told them that they need to maintain good posture. And she was right – the spine should be straight. For those who slouch, it seems that their insides become about three kilograms heavier and bulge forward. So it is: the stomach has little space left in the abdominal cavity, it moves forward, and its owner cannot understand why her favorite skirt does not fit.

You need to fight such a tummy with simple exercises. First: From a question mark position, move into an exclamation point position. Secondly: develop the habit of drawing in your stomach and tensing your abs - this significantly reduces muscles and reduces volume. And so as not to forget, set yourself such a condition, for example, with every phone call you straighten out and keep your stomach pulled in. You need to repeat the exercise at least ten times a day, over time it will become a habit.

The hoop can not only get rid of fat, but also strengthen the abdominal muscles

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Expert answers to readers' questions

Do planks help reduce belly fat?

Planking does not immediately help burn belly fat. This is a great exercise to strengthen your core (abs, hips, back and chest). Doing planks along with other abs exercises can help reduce belly fat, build a strong core, and improve balance and posture.

Can sleeping on your stomach smooth it out?

No. You must exercise and eat healthy to get a flat tummy.

Does drinking lemon with hot water help burn belly fat?

Drinking lemon with warm water is a great way to hydrate your body. It is also rich in antioxidants. However, it is not just lemon and warm water that helps burn belly fat. Eating a balanced diet and regular exercise (cardio, HIIT and strength training) will help you lose belly fat quickly.

What are 5 foods that burn belly fat?

Top 5 foods for burning belly fat are:

• Plain yogurt
• Oatmeal
• Omega-3
• Vegetarianism
• Fruits

Click here to learn about 25 Fat Burning Belly Foods.

How many squats should you do per day?

Do 3 sets of 8-15 reps of squats every alternate day to target and reduce belly fat.

More Tricks to Get a Flat Stomach

If a protruding belly stubbornly resists all attempts to remake it, you can resort to additional methods. Firstly, it will be useful to sign up for massage courses and a swimming pool. Both are great for toning muscles, improving blood flow to problem areas. And this accelerates fat burning and smoothes the skin. A similar effect can be achieved with many cosmetic procedures. For example, various wraps. The most popular: with seaweed, chocolate, honey, clay.

However, this may not be enough if the body does not have the necessary resources to carry out its plans. True beauty is not external gloss, but what forms it from the inside: vitamins, minerals, amino acids, etc. Ignoring this fact means you are guaranteed to get cellulite, varicose veins and a whole bunch of related problems.

Kilo Light line of natural weight loss products will help you correct figure flaws safely and effectively . The preparations in this series contain a full range of valuable nutrients to support the body at any time of the day. A unique combination of herbal components will help normalize the functioning of the thyroid gland, improve blood circulation and reduce stress during this difficult period.

In addition, Kilo Light helps reduce appetite and develop correct taste preferences. In combination with the fat-burning and detoxifying properties of the drug, this ensures comprehensive and healthy weight loss, without the risk of complications and weight gain.

The best exercises for a flat stomach

There are two types of abdominal exercises:

• Dynamic, when the muscles contract noticeably, the amplitude of movements is large.
• And isometric, in which the muscle contraction is insignificant, the movement is hardly noticeable, but the tension is quite high.

Isometric exercises allow you to work out the weak lower part of the rectus muscle. Ideally, you should combine both types of exercises, following some rules:

1. Abdominal exercises should be performed slowly and smoothly. No jerking!
2. The effort is always made while exhaling. Don't hold your breath.
3. You should not strain too much, as this can lead to the formation of a hernia. If it's hard, take a break.
4. It is advisable to do each exercise 2-3 times.