How To Get A Flat Tummy In A Month

Fat that is stored in the tummy is annoying if you have to fit into a special outfit, but it's also a symptom of a metabolic problem. According to Harvard Medical School, people who have excess fat around their abdomens are at higher risk for serious illnesses such as heart disease, adult onset diabetes and certain types of cancer. Whether you have to trim down your tummy for an upcoming occasion or you are concerned about your health risks, you can pare off the pounds in a month.

Step 1

Engage in 30 minutes of aerobic exercise at least five days a week. Bring your heart up to between 50 percent and 75 percent of your target rate, based on your age, gender and level of physical fitness. Increase the intensity of your workout each week, making sure you maintain your heart rate within the target zone. A 2009 study published in the American Journal of Clinical Nutrition found that increasing the intensity of aerobic exercise appears to decrease abdominal fat. In addition, the Mayo Clinic says that moderate-intensity exercise is the best way to lose belly fat. Aerobic exercise should be at the core of your program to flatten your stomach.

Step 2

Change your diet to replace highly processed foods like white bread and cookies with more nutrient-dense foods. The majority of your diet should consist of fresh or frozen fruits, vegetables and whole grain breads and cereals. According to Harvard Medical School, emphasizing complex carbohydrates and polyunsaturated fats in your diet are important changes that can help reduce abdominal fat. Do not, however, cut back on your caloric intake drastically, because your body will respond by slowing your metabolism to conserve fuel.

Step 3

Drink at least 64 oz. of water every day. Water has several benefits, including prevention of dehydration. The Mayo Clinic says that even mild or moderate dehydration can cause muscle weakness, headache and fatigue. If you're making significant changes to your level of physical activity, make sure you drink adequate amounts of water. This will keep your energy levels up and will facilitate both digestion and metabolism. For variety, try drinking green tea. A 2008 study by the Journal of Nutrition found that drinking green tea enhanced the amount of belly fat lost in people who engaged in moderate exercise.

Step 4

Consider supplemental DHEA, which is a hormone produced by your body. DHEA levels decline as you age, and this correlates with increased accumulation of abdominal fat. A 2004 study published in the Journal of the American Medical Association found that supplemental DHEA induced a significant reduction in tummy fat. Speak with your physician if you are considering DHEA supplements, which are available in health food stores without a prescription.

Step 5

Perform five weight or resistance training exercises three days a week. Do eight to 12 repetitions of each exercise. At the end of each set, you should feel a mild burning sensation in your muscles. This is an indication that your muscles are being challenged and that lactic acid, which causes the burning, is being used for fuel. This will tone your muscles and burn fat faster. Each week, increase the intensity of the exercise by increasing the weight or intensity. After a month, your muscles will be significantly more toned and when combined with the loss of abdominal fat, will reveal a flat tummy.