How To Get A Flat Stomach In A Month – 10 Tips

How To Get A Flat Stomach In A Month – 10 Tips

The Truth About Getting A Flat Belly

Getting a flat stomach in a month is quite a tall order but not impossible. It just requires a lot of hard work and dedication to achieve such results.

Losing belly fat or reduce bloating can be a pain in the ass. In fact, for the majority of people, the belly is the last place that ‘goes’ as we start to slim.

We have the tendency to lose inches from our thighs, arms and move upwards to around our neck and face before seeing the love handles slow shrink.

Of course not seeing the instantaneous result will only cause frustration and makes you think it is not working.

Just because you don’t see the measurements go down doesn’t mean it isn’t working.

The way to look at it is, our bodies shed weight evenly. That means you will lose overall body weight instead of just one spot that you are aiming for.

You have probably heard the term “spot reduction” right?

This is often a beginner’s mistake whereby a person focuses on exercises to eliminate fat from specific areas of the body.

If you focus solely on one part of the body, you will still find yourself losing weight from head-to-toe! I believe this is a great thing as you would lose overall and have a balanced frame.

Read Also: 6 Exercise To Reduce Belly Fat For Female At Home

With that said, adding a core-based exercise into your plan is important to help you burn more fat and build muscles around those areas.

Besides, building muscles only help you burn more calories, thus assisting in a speedy weight loss.

Make sense?

10 Tips To Get A Flat Stomach In A Month

Instead of looking at the issue, let’s find solutions to that problem. Here are 10things you can do and avoid if you wish to get that toned stomach.

Tip #1: Reduce The Booze

You may fancy some glass of wine or bottles of beer with dinner nightly not realizing that these drinks are high in calories. It will accumulate and throw you off your tracks in your weight loss journey.

Here is a fact, our livers process alcohols first before they work on breaking down protein and carbohydrates. In other words, alcohol slows down your body’s overall fat-burning mechanism.

Before you go pouring away your Chardonnay down the drain, you can still fancy one glass a day without any huge impact.

Just remember to keep it in moderation.

Tip #2: Take A Deep Breath And Relax..

You have done everything you can, from exercising to taking weight loss pills and other supplements, all is left is taking a chill pill. That’s right…just chill and relax.

You have to realize that anxiety and stress from attempting to lose more weight can cause your brain to produce more cortisol. Cortisol is a hormone that encourages the body to store more fat, especially at your belly.

Take some days off to just walk by the beach or the park, enjoy some fun activities or spend 10 minutes a day meditating in the morning.

The more you allow yourself to relax, the easier it will be for your body to drop off those excess fats.

Tip #3: Eat More! (Seriously)

eat more

Most people are not aware of how much food they cut when trying to lose weight. A tip you should take note of is to be extra careful when it comes to a caloric deficit.

You don’t want to drastically cut the calories. Not sure how much to eat? Use Total Daily Energy Expenditure Calculator to give you an idea of how much calories to eat to maintain your body weight or reduce to cut weight.

For instance, cutting 500 calories from your daily diet is usually fine, however, cutting 1000 calories from the start can cause chaos to your metabolism. That is the reason why many people feel light-headed or fatigued all the time.

You might have heard of stories where people tried to losing really but gain back all the weight a week or two later. That is the issue with losing way too fast and not sticking to a proper eating plan.

On a side note, don’t overlook the importance of constantly staying hydrated. Not only is it good to remain hydrated all the time, your body performances better as well.

Drinking a lot of water also helps remove excess sodium and toxins from the system, thus improving your weight loss progress.

Tip #4: Muscles, Metabolism, Calories, and Cardio

Like I have mentioned previously, having more muscles can boost your metabolism.

Cardio alone can only do so much. The more muscle you’ve got, the quicker your metabolism can work. Muscle beats fat when we talk about overall metabolic activity.

This additionally implies that having more muscles means you can eat more calories and burn all day.

For example, a lady that’s 5’4”, 150lbs or 68kg with a 22% body fat, lifts weights regularly and runs for 4 days in a week can consume about 2500 calories per day.

That is way more calories than an average woman that is of the same weight and body fat but lives a sedentary lifestyle.

So start to increase your lean muscle today by adding resistance training in your routine.

Tip #5: Did Someone Say Tea?

According to numerous studies done on teas, antioxidant epigallocatechin gallate (EGCG) that is typically found in green tea can aid in boosting metabolism and reduce belly fat. You can swap your morning coffee with green tea or drink it throughout the week.

Here are a few other benefits of drinking green teas:

  1. Reduce the risk of cancer
  2. Improve skin complexion
  3. Reduce bloating
  4. Getting rid of excess water weight
  5. Improve brain function reduce
  6. Reduce the risk of cardiovascular disease

Tip #6: Drink More Water

Don’t overlook the importance of constantly staying hydrated. Not only is it good to remain hydrated all the time, your body performances better as well.

Drinking a lot of water also helps remove excess sodium and toxins from the system, thus improving your weight loss progress.

Remember, the body is 70% fluid so drink more!

Tip #7: Be Mindful of Sugars

be mindful of sugar

Sugar is one of the biggest enemies in inhibiting weight loss. It is found in pretty much everything we eat like processed food, sauce, desserts, drinks and snacks.

Here is a fun fact, an average American consumes about 17 teaspoons of sugar per day. That is BAD!

This can add hundreds of empty calories to your diet without you even realizing it! Much worse than your alcohol.

A large intake of sugar can spike your insulin level, therefore, slowing down your metabolic rate and deactivating fat-burning mode.

One of the best ways is to eliminate junk or processed food as much as you can. Yes, it can be tasty but think of the long-term side effects that it does to your body.

This is what I personally do every time I do grocery shopping. I pay attention to the labels of the foods that I pick and find those with the least sugar. Create this habit and be aware of the choices you make.

But what about cheat meals you asked? Minimize it to once a week and reduce the portion size. The labels behind can be exaggerated or inaccurate sometimes when it comes to counting calories.

Take your time to measure it on a food scale if you don’t want it to impact your progress.

Tip #8: Eat More Fiber

A majority of Americans just do not consume enough fibers. For instance, most of the foods we eat lack fiber, especially soluble fiber.

Eating soluble fiber helps absorb a large amount of water, prevents constipation, bloating,  slows down the flow of food in the digestive tract.

Another thing to keep in mind is intaking too much fiber can also cause bloating at the gut.

You can incorporate good sources of fibers into your daily meals such as oats, blackberries, avocados, legumes, bananas, green vegetables and more.

Tip #9: Include Probiotics

include probiotics

Probiotics promote healthy gut bacteria that aids in the digestive system to break down food and preventing bloating.

To ensure your bowel is empty all the time, eat probiotic-rich foods which are naturally found in fermented food such as kimchi, yogurt, miso tempeh or sauerkraut.

Need some probiotics?  Check this out.

Tip #10: Don’t Eat Too Much At Once

If you eat a big meal and feel stuffed and uncomfortable after that, try to reduce your portion. Bloating can be a result of eating too much and also the type of food you eat.

If possible, plan ahead of what you are eating on that day. I am sure you are well aware of the certain foods that make you feel bloated. Skip them whenever you can.

Try sticking to more high protein meals with leafy greens to relief any bloating.

Conclusion

flat stomach girl

Having a plan when it comes to weight loss is the best way to track your result. Apart from the 10 tips above, you can start using a journal to keep track of your food intake.

As you munch on snacks while watching your favorite TV show, it is easy to let a few hundred calories slip in. If you measure beforehand and write everything down, you are more aware of what you are eating daily.

Tedious but hey, it gets the job done and you will be on your way to getting that toned flat stomach you have been dreaming off.

Not sure where or how to start but serious about shedding off the extra belly fat? I recommend you watching Flat Belly Fix video. Some folks are losing up to 23lbs of fat in just 21 days by drinking this hot beverage every morning.

It is a 21-day rapid weight loss system that can help you effectively lose an average of 1 lb a day for 21 days without feeling hungry or deprived.

The system has helped over 10,000 people across the globe to achieve that lean body. Don’t take my words for it, see it yourself.

You are ONLY one step closer to reaching your goal.

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