But consuming too much sodium from food sources can cause water retention, cardiovascular diseases, and high blood pressure The CDC recommends consuming less than mg of sodium per day 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. 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 calories.
Drink 8 ounces of water after you snack. Intermittent fasting is a great way to push your body to the calorie-burning mode 28 , 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. Cardio is a great full-body exercise that helps burn fat.
It can aid a weight loss of up to 2 kg 4. Set aside minutes every day to do the following exercises to lose belly fat:. HIIT high-intensity interval training and resistance training can help you lose belly fat 31 , Scientists have found that HIIT aids Resistance training , on the other hand, prevents muscle loss and helps build lean muscle 35 , Stress and worry increase cortisol levels in the body.
This, in turn, causes fat accumulation in the belly region 37 , Sleep is crucial to maintain metabolic homeostasis Disturbed sleep causes obesity, and vice versa Sleep deprivation increases hunger, insulin resistance, and the chances of visceral or abdominal fat accumulation 41 , 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 The question is, how much belly fat will you lose in a month after doing the above? Find out in the next section. 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. Repeat for 20 times. To perform this exercise, first stand straight with your feet shoulder-width apart.
Extend your hands straight out in front of you. Sit down like you're sitting on an imaginary chair. Keep your back straight. Your thighs should be parallel to the floor.
Keep your body tight, and push through your heels to bring yourself back to the starting position. Repeat 10 times. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox. Thank you for subscribing! Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing. Now playing. Reminder Successfully Set! Next Story: Make all about being fit at work. Flat Tummy Tips: 7 Steps to a get flat tummy in 7 days Make all about being fit at work Monitor glucose levels painlessly with Abbott Tips to stay happy all day 10 Steps to increase your sex drive.
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Priyanka Chopra Jonas is blessing our feed with some uber stylish looks. Tips to make your kids more assertive. Does putting cabbage relieve swelling and stop breastfeeding? Regular yogurts tend to be loaded with belly-bloating sugar, but that's not the case with protein-packed plain Greek yogurt. Per a study in the journal Appetite , researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged , and found Greek yogurt, with the highest protein content, to have the greatest effect.
For a boost of flavor and fiber! Strength training is a great way to stay in shape and build up muscle, and because muscle mass burns more calories than fat every pound of muscle uses about 6 calories a day just to sustain itself , the more muscle on your skeleton, the quicker you will lose the fat throughout your body, especially around your abdomen.
If you can pack on just five pounds of muscle and sustain it, you'll burn the caloric equivalent of three pounds of fat over the course of a year, and be even closer to obtaining that lean physique you've always wanted. A simple way to build up muscle via strength training is to do push-ups or planks.
As it turns out, there's something to be said for being a creature of habit and eating the same foods day in and day out, especially if you're on a mission to shrink your belly. When University of Texas researchers looked at the diets of 6, people, they found that the more diverse one's diet, the more likely one was to experience weight gain. In fact, those who ate the widest range of foods showed a percent greater increase in waist circumference compared with those who had the least diversity.
Starting a Meatless Monday tradition is a great way to drop a few pounds because it increases your intake of fiber and a host of other nutrients. Numerous studies have shown that those who eat the least amount of meat are less likely to be obese, have lower BMIs, and the lowest body fat levels.
Though it's perfectly fine to eat meat a few times a week, these high-protein foods tend to fill you up before you can work your way over to the veggies, which are known to possess fat-fighting, waist-trimming powers, so try spotlighting just greens and healthy grains a few times a month. High-intensity interval training or HIIT is a great belly-blasting option for those who already feel comfortable in the gym because it helps you drop fatty tissue and build muscle simultaneously.
HIIT should usually be done on a interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat," explains Dr. To use HIIT to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges. Simply put, artificial sweeteners cause belly fat.
A study in the Journal of the American Geriatrics Society found that increasing diet soda intake is directly linked to greater abdominal obesity. In the study of older adults, researchers found those who drank diet soda each day experienced more than triple the increase in waist size over the course of nine years, so put down the Diet Coke and don't even think about reaching for some Equal to put in your morning coffee.
More specifically, the study of obese Japanese participants found that those who consumed 1 tablespoon of ACV over a three month period lost 2. Toss a spoonful of ACV into a homemade salad dressing or smoothie and watch the weight melt off! Sure, trampolines are built for kids, but as an adult using one for rebounding is a great way to flatten your tummy.
When it comes to grains, whole is the way to go. Because unlike the refined stuff—white rice, white pasta, and white flour—which is stripped of valuable nutrients in the refining process, whole grains are packed with satiating, heart-healthy fiber and they won't negatively affect your blood sugar or weight the way their whiter counterparts do.
In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. So if you're on a quest to lose weight, ditch the white stuff and stock up on whole grains such as buckwheat, brown rice, and quinoa.
The next time you're making a salad or eating some yogurt, add some almonds to the dish. Not only will the nuts add a nice crunch to your food, but their high protein and fiber content makes them ideal for weight loss. A study published in the Journal of the American Heart Association found that consuming 1.
The study also found that eating almonds reduces belly fat, too. What's better than squats if you're looking to get a flat belly? Pairing those squats with a bicycle crunch. This combo is one of Mark's favorites because of all the different muscle groups it targets. According to an article published in March in the Journal of the Academy of Nutrition and Dietetics , the majority of the weight scale weight lost during the beginning of a diet is not fat mass, but a pool of stored carbohydrates, water and protein muscle mass.
After several days or weeks, the body will begin burning fat at a higher rate; however, it is important to counteract this muscle loss with strength training because of its beneficial effects on metabolism — and for the overall strength and health of your body.
Aim to strength train all your major muscle groups twice weekly. Fitness Workouts Ab Exercises. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
Bailey is also an Anatomy and Physiology professor. Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. She has written for various online and print publications, including Livestrong. Visit the writer at www. Connect on LinkedIn. It is important to increase your physical activity level.
Video of the Day. Tip Combining increased activity with a healthy diet will help you get a flat stomach; however, it may take longer than a month. Set Realistic Goals. Create a Calorie Deficit. Cut Out Sugar. Banana nut muffins have about 24 grams of sugar and calories each. Candy bars have about 42 grams of sugar and calories each. Cafe mochas have about 35 grams of sugar and calories each. Granola bars , which have about 14 grams of sugar and calories each.
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