Bulging stomach? Belly fats? Is this the cause of your recent worries? Well, it seems it’s high time to cast away the root of your stress. A flat stomach instead? Everyone would love that. You might think you ’ve done everything to achieve such figure, but maybe you haven’t yet! Exercise alone or pure diet modification won’t create a miracle. How to get a flat stomach when you have a deadline of say, one month? It should be a lifestyle change- a combination of religious exercise regimen, proper diet and the right state of mind. Here are 10 effective ways on how to get a flat stomach in a month and their corresponding reasons why you should:
#1 Start your day walking or jogging
There is no other way to start your day right but doing some exercise. Not only is it beneficial for your entire health, but it is extra- helpful to flatten your belly. It revs up your body’s metabolism and keeps it active for the whole 24 hours. This means your body is capable to burn more calories, including those extra fats around your tummy. Early morning walk or jog enables you to think faster, clearer and healthier.
People who do such a routine are proven to make better food choices, have lesser food cravings, get sufficient sleep hours and know how to handle stress well. Consistency in an exercise regimen is important to lose weight and flatten the tummy. But when do people become more consistent with exercise? Research reveals that many individuals think an early morning walk or jog is a much easier routine to start and follow. So if you are thinking about getting your body worked out and lose some pounds, better do it early.
#2 Revamp your eating habits
Consuming 5 to 6 meals a day in smaller portions, 2-3 hours apart is better than 2 or 3-time big- time meals. The latter will surely stretch your stomach walls, making it bloated. Taking in foods frequently, in small quantity, aids in hastening metabolism and nutrient absorption. Also, it prevents you from feeling full. This rule must follow all kinds of food- meat, fish, poultry, fruits and vegetables with the latter spread throughout the day. Potassium- rich foods such as banana, mango, avocado and papaya are encouraged as they are natural diuretics; thus reducing water and puffiness in the gut.
Natural diuretics do not only help you get a flat stomach fast, they are also beneficial in fighting diabetes, high blood pressure, congestive heart failure, and kidney diseases. According to an article, the top seven natural diuretics are dandelion, hawthorn, horsetail, juniper, green and black tea, parsley, and hibiscus. Dandelion is best in enhancing the activities of the kidney and in increasing the frequency of urination while hawthorn helps reduce fluid build up.
#3 Eat almonds, low- fat yogurt and eggs
Almond nuts are low in calorie, about 78 calories in ten almonds. It is rich in Vitamin E and monounsaturated or good fat to keep you satiated with nutrients without the worry of harbouring calories. Its Vitamin B and zinc content help stop cravings and its oleic oil cuts hunger fast.
Another flat belly aider is low- fat yogurt. Research result shows that people under yogurt diet lose 81% of their belly fat. It is packed with calcium and protein that promotes metabolism and fat- burning, plus, a crew of healthy bacteria for digestion. In the book French Women Don’t Get Fat, the author highlighted that yogurt is “the ultimate way to manage hunger”. We know that managing hunger properly ultimately leads to a slimmer body and a flatter stomach. Furthermore, a research published in the International Journal of Obesity discovered that participants who consumed 3 servings of yogurt daily lost 22% more weight than other participants who did not add calcium to their diet.
Another popular protein source, eggs are friendly to the belly too. It contains vitamin A, D, E, B12, iron, and 85 calories to fuel up your breakfast. It makes you feel full that you will eat less for the next meal. Remember, less calorie consumption equals weight loss. Pair up almonds, low- fat yogurt and eggs in your diet plan, getting rid of the fat and having a flat stomach in a month should then be easy.
#4 Decrease your calorie intake
Ask any fitness expert or dietician and you will find out that decreasing your calorie intake is part of the weight loss principle. It’s either you burn more calories thru exercise or eat less. Better yet, do both. With a lower caloric intake, your body will have enough to burn and nothing to store as fats. If your calorie intake for the day seems insufficient, your body will use your fat storage as energy source. However, you should be careful not to overly decrease it.
Use a calorie calculator to know how much you need to get through the entire day as active and functional as expected. Aside from the volume of calories taken, you must also examine your energy source. To lose weight and flatten your belly, experts recommend taking your calories from protein- rich foods. Proven to improve metabolic rate, decrease cravings and reduce appetite, proteins are readily used by the body, not stored around your belly bank.
Keep in mind that using a calorie calculator is as challenging as getting up and starting your first day of exercise. This is why a lot of health experts and fitness enthusiasts recommend the use of the old-school calorie counter. A calorie counter provides a comprehensive list of foods and beverages along with their caloric content / value. As long as you use it correctly, you are guaranteed to get a flat stomach in a month.
#5 Reboost your drinking routine
Obviously, ‘drinking’ means more water but alcoholic and carbonated beverages are absolute no-no. Know that one effective way against water retention and bloating is to take in more fluids. Ensuring sufficient hydration of 8 or more glasses a day will also make you feel full, so you are less inclined to eat. You can add other liquid variations such as green tea, watermelon smoothie and pineapple juice. Green tea contains antioxidants to keep your cells healthy and ready for exercise. Watermelon has the fat- reducing arginine while pineapple takes pride on its bromelain contents. They aid in digestion, protein breakdown and prevent bloating.
Please, try to avoid them
The arginine found in watermelon is powerful in decreasing body fat and increasing lean muscle mass, a study in the Journal of Nutrition concluded. Watermelon smoothie is considered a ‘belly shrinker’. When making this drink, avoid using sugary mixers such as sherbet. You have the option to make watermelon smoothie with apple, banana, orange, peach, pear or strawberry for more potent results.
#6 Drink soy milk
Soy is effective in promoting a flat stomach. Soybeans are rich in antioxidants, fiber, and protein. In addition to these nutrients, soy is also rich in vitamins and minerals and low in saturated fats. This is just the right balance your body needs! Make it a habit to consume 25 grams of whole soy protein everyday and you will surely enjoy positive results in as fast as four weeks.
Aside from drinking soymilk that is rich in B vitamins, also consume foods like edamame and tofu. Edamame beans are usually prepared through boiling in salted water for about 20 minutes. Tofu (also called soybean curd), on the other hand, is the best substitute for carbohydrate-rich foods. It is rich in dietary fiber. According to an article, a specific type of fiber can help people lose weight. In turn, losing weight in a healthy way can help people get a flat stomach.
#7 Avoid drinking beer and soda (or any other carbonated drinks)
Another way on how to get a flat stomach in a month is to steer clear from carbonated drinks. First, there’s beer and other alcoholic beverages out there. A 2012 CDC study shows that one in four men exceeds moderation in drinking them. It’s effect? A bulging belly! How? When you drink alcohol, your body treats it like toxins. Hence, removing it should be your top priority. Instead of burning the carbs you have taken in, your body utilizes the alcohol. The carbs end up stored around the belly, unused. And then there’s soda and other carbonated pals.
They contain artificial sweeteners which cause confusion inside the brain. Normally, sweets are mentally interpreted as calories, thus, must be ingested for energy. Since they are artificial, they weaken the link between sweetness and calories inside our brains. The result, they are not well- digested and metabolized. Another research in mice shows that artificial sweeteners decrease the amount of the hormone, leptin which inhibits hunger. Such reduction makes the body in frequent quest for food.
#8 Reinforce your exercise regimen
As for the experts, cardiovascular exercises are still the best method to achieve a flat stomach. Cardiovascular exercises burn more belly fats and they are easier to follow. This type of exercise includes treadmill, walking or running outdoors, and aerobic dancing for 75- 150 minutes a week. Aside from shredding off the excess fats, you should also focus on toning your abs. Therefore, do strength training. How? For 4 days in a week, start with three sets of pull ups, another three rounds of regular push-ups and lastly, some body-weighted squats. For the extra two days, you can do something fun and engage in new sport. Swimming, perhaps?
#9 Try the hip dip plank
While cardio exercise is the top choice to lose weight, hip dip plank is the ultimate option to flatten the belly. It strengthens the muscles of your abdomen and lower back, known as the core while it tightens and shrinks your waistline at the same time. It works deep into your abdominal muscles where other forms of exercise can’t. In addition to the perks of a flat belly and a well-toned abs; having a strong core aids in stability, balance, and improved posture.
These core muscles also protect our spine, making it extra- important to develop. Since we are putting our muscles in action, more calories are burned, fats are used and muscles get toned. The best core muscle exercise is the side hip dip plank. To perform this, start by lying on your left side with your knees straight. Your left elbow and forearm shall support the weight of your upper body, while your left foot will do so for the lower part.
Raise your hips until your body makes a straight line from your shoulder to your ankles. Keep your neck your neck in neutral alignment. Remain on this position for 30 seconds. Lower your hips back just above the floor. Repeat the procedure then swap sides. Combine hip dip planks with intense full-body exercise such as aerobics for faster, better, flatter results.
Other exercises to try to get a flat stomach are standing oblique crunch, upside-down pendulum and squat sweep.
#10 Create a flat belly illusion
Live like you already have a flat belly. Practice makes perfect, anyway. The simplest way to do this is by maintaining a good posture. Stand up straight, center your head over your spine, extend the back of your neck, line your rib cage with your stomach. Imagine yourself wearing the queen’s crown. That will make you look like 5 pounds less. To complete the show, put on body shapewears. They are great body illusionists and they ‘mold’ your stomach into shape, making it flat and curvy.
How to get a flat stomach in a month? If you notice, the article above does not include unnatural ways to get a flat stomach. Why? Because we believe that natural methods work best! Natural methods, too, are the healthiest and safest. Follow these 10 easy and effective steps and you’re good to go! Remember to add in self-discipline and a sense of determination and say hello to a flat stomach in four quick weeks.
