How to Lose Belly Fat in a Month

Reaching your weight loss goals can be a big challenge, regardless of how much weight you want to lose.

However, taking it one step at a time and making a few minor modifications to your diet and lifestyle can make weight loss much more manageable.

By making some small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just one month, hitting your weight loss goals quickly and easily.

Here are simple steps to drop lose belly fat in a single month.

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1. Do More Cardio

You want great fitness results and you want them fast. That’s why, nowadays, fitness is all about high-intensity interval training (HIIT)—burpees, bootcamps, and Tabatas pushing us to the edge of death, followed by a protein shake. Plenty of studies even show that anaerobic exercise like HIIT burns more fat than traditional aerobic cardio such as a 30-minute jog.

Aerobic exercise — also known as cardio — is a type of physical activity that increases your heart rate to burn more calories and strengthen your heart and lungs. Do More Cardio!

If you're just in the game to burn fat, you should know that you'll shed most of it during aerobic exercise—and also, working out isn't really how you lose fat anyway. Eating less (and, ideally, better) is the one true path to that sweet D'Angelo V-muscle. And if you're cutting calories for a decent amount of time, you should be moderating your physical stress, since you’re also depriving your body of energy.

For best results, try to fit in at least 20–40 minutes of cardio daily — or about 150–300 minutes per week.

Do More Cardio to Lose Belly Fat in a Month - Walking, jogging, boxing, biking and swimming are just a few forms of cardio that can boost weight loss fast.

2. Cut Back on Refined Carbs

Refined carbs include sugars and grains that have had their fiber and other nutrients removed. Examples include white flour, pasta and bread.

Cutting down on carbs is another simple way to improve the quality of your diet and further weight loss.

These types of foods are low in fiber, are digested quickly and only keep you full for a short period of time.

Instead, choose sources of complex carbohydrates like oats, ancient grains like quinoa and barley, or veggies like carrots and potatoes.

They’ll help keep you fuller for longer and contain many more nutrients than refined sources of carbohydrates.

Cut Back on Refined Carbs to Lose Belly Fat in a Month. One large study in 2,834 people also found that people who ate more refined grains had on average more belly fat than those who ate more whole grains.

For best results, swap out refined carbs like white bread, breakfast cereals and heavily processed pre-packaged foods for whole-grain products like quinoa, oats, brown rice and barley.

3. Start Counting Calories

Many people think calorie counting is tedious but I found it quite powerful to get control back over my food this way. It wasn’t until I started taking a good look at the food I was eating that I realize I was in total control of my weight. This was the moment my life completely changed. I know that sounds dramatic but it’s true.

Determine your daily caloric intake for weight loss. The magic number that we have always heard when it comes to daily caloric intake is 2000. Nearly every food label states “This is recommended as part of a 2000 calorie diet.” The problem with that is everyone is different and that may or may not be the caloric intake number you need to start losing weight.

Keep a food journal. After you determine how many calories you should consume daily to reach your target weight, but before you actually jump into counting calories, you need to determine the number of calories you have been consuming on a daily basis. This is a very important step. I call this a food overhaul. For me, this was a sobering experience. I discovered that I was eating close to 3000 calories a day!

Dust off the measuring spoons and cups and purchase a food scale. Before I started counting calories I only used my measuring utensils for baking or if I was attempting a new recipe. I did not even own a food scale Now I use them to ensure that I am always eating or drinking accurate portions. It’s easy for calories to get out of control when you don’t know the amount you are in eating. For example, a serving of cereal is 1 cup and about 200 calories depending on the brand. If you just dump it into your bowl straight from the box you can easily consume 2-3 servings without even thinking, and thus bringing you up to 600 calories. Measuring and weighing your food let’s you have control over the calories you are putting into your body. Some may think this is tedious and too time consuming but once you work it into your daily routine, it just becomes a habit that does the body good!

Plan and prepare menus ahead of time. It will be so much easier to stick to your daily calories if you plan and prepare all your meals ahead of time. You can do this through menu planning, meal prep, and freezer cooking. Make healthy food easy to obtain in your house.

Start Counting Calories to Lose Belly Fat in a Month. Counting your calories can help increase weight loss when combined with other diet and lifestyle changes.

4. Choose Better Beverages

Sugar-sweetened beverages are a major contributor of calories and added sugar in the standard American diet. And, beyond the relationship between sugar consumption and the increased risk for metabolic syndrome, research also shows a relationship between added sugar consumption and increased risk for death from heart disease.

Clearly, what you drink matters when it comes to total nutrition and especially your heart health. Let’s rethink our drinks and choose better beverages, shall we?

From helping you digest food to keeping your body temperature cool, your body uses water in all its cells. It makes sense then that your premier beverage choice be water. Tote a reusable water bottle around with you to stay hydrated on the go and grab a glass of H2O each time you pause to eat. For additional flavor and pizzazz, try infusing your water with fresh herbs (like mint or basil) and fruits (like berries or citrus fruits). You will stay hydrated, plus you’ll get the additional benefit of enjoying fresh produce when you finish your drink!

Just one 16-ounce bottle of sweet tea can pack in over 44 grams of sugar – that’s 11 teaspoons (nearly ¼ cup!). Swap your sweet tea for unsweetened iced or hot tea for better heart health. As a bonus, research demonstrates that those who drink green tea often reduce their risk for a heart attack and stroke!

Choose Better Beverages to Lose Belly Fat in a Month. Soda, juice and sports drinks are high in calories and can contribute to weight gain. Water, on the other hand, has been shown to decrease calorie intake and temporarily increase metabolism.

5. Eat More Slowly

Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to decrease intake and enhance feelings of fullness.

Try to eat more slowly, and see how your body responds. How many bites does it take for your hunger to subside? Are you feeling full yet or could you eat more?

Nutritionally, become more mindful of your food by focusing on eating protein, vegetables and fruit. Many of us don’t have a hard time adding carbs into our diet (in fact, carbs and sugar are big cravings for most people.) Instead, focus on what nutrients your body needs, and mindfully add in protein to your meal. When you fill up on protein, you’ll stay fuller longer and therefore cut down on calories from carbs or desserts.

Taking smaller bites, drinking plenty of water with your meal and reducing external distractions can help you eat more slowly to increase weight loss.

Eat More Slowly to Lose Belly Fat in a Month. Eating slowly can decrease intake and improve feelings of fullness to enhance weight loss.

6. Add Fiber to Your Diet

Fiber is a nutrient that moves through your body undigested, helping stabilize blood sugar, slow stomach emptying and keep you feeling fuller longer.

You might see those lists of high fiber foods and think, “How am I supposed to remember what is high in fiber and what isn’t?” In the spirit of simplicity, we offer four basic guidelines that you can use every day to begin to increase your intake of dietary fiber.

Aim for at least 25–38 grams of fiber daily from foods like fruits, veggies, legumes and whole grains to optimize your health and increase weight loss.

Add Fiber to Your Diet to Lose Belly Fat in a Month. Increasing your fiber consumption has been linked to decreases in both calorie intake and body weight.

7. Eat a High-Protein Breakfast

Increasing your intake of protein can help you lose weight by reducing your appetite and cutting your calorie consumption.

Oats, yogurt, eggs, cottage cheese and peanut butter are a few staple foods you can enjoy as part of a healthy, high-protein breakfast.

Waking up to a healthy, high-protein breakfast is a great way to start your day and stay on track towards your weight loss goals.

Eat a High-Protein Breakfast to Lose Belly Fat in a Month. Increased morning protein intake is associated with greater feelings of fullness, decreased calorie intake and reductions in body weight and belly fat.

8. Get Enough Sleep Every Night

Try sleeping for at least 7–8 hours per night, setting a regular sleep schedule and minimizing distractions before bed to optimize your sleep cycle and reach your weight loss goals.

Get Enough Sleep Every Night to Lose Belly Fat in a Month. While sleep deprivation can increase hunger, getting enough sleep can increase the likelihood of successful weight loss.