You have one month to flatten your midsection. It could be for a wedding, reunion or beach vacation but no matter the reason the goal has been set and you have a month to reach it. Weight gained around the middle isn't just a physical nuisance it's also an indicator of potential health risks like cardiovascular disease, type II diabetes and breast cancer. The fat on your stomach that's visible to the eye is known as subcutaneous fat, but the fat hidden deeper in the abdomen, known as visceral fat, is connected to the serious health problems. No matter the reason it is time to get rid of the unwanted weight around your midsection.
Step 1
Drink half your weight in ounces of water every day to decrease bloating around the stomach. Dehydration causes your body to retain water which results in bloating around the midsection.
Step 2
Do 60 minutes of cardio exercise five days a week. Cardiovascular exercise is an excellent calorie burner and performing 300 minutes of cardio a week will provide better weight-loss results than the regular 75 to 150 minutes a week.
Step 3
Relax and keep stress to a minimum by doing something you enjoy each day. When stressed your body produces a steroid called cortisol. Cortisol has been connected to increased cravings of high-sugar foods and weight gain in the stomach.
Step 4
Keep a food journal that keeps count of how many calories you are eating each day. A single pound of fat is equivalent to 3,500 calories, to lose 1 to 2 lbs. a week you should be creating a caloric defict of 500 to 1,000 calories per day. Use the Total Daily Energy Expediture formula to determine your calorie goal.
Female Basal Metabolic Formula:
TDEE = 655 + (4.4 x weight in pounds) + (4.6 x height in inches) - (4.7 x age in years)
Male Basal Metabolic Formula:
TDEE = 655 + (6.2 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Multiply your basal metabolic rate by the corresponding activity level number.
Little or no exercise: 1.2
Light exercise: 1.375
Moderate exercise: 1.55
Heavy exercise: 1.725
Very heavy exercise:1.9 (females) 1.96 (males)
Step 5
Cut back on refined sugars and simple carbohydrates and replace them with more health-conscious choices like fruits, vegetables and whole grains. Your daily diet should be broken down into carbohydrates making up between 45 to 65 percent of your daily calories, fat 20 to 35 percent and protein 10 to 35 percent.
Tips and Warnings
- Start your morning with two to three glasses of water to feel more awake and refreshed while adding to your daily water intake. Wake up a half hour earlier to go for a 20-minute jog in the morning. Shop the outer aisles of the grocery store where you find the less processed food items.
- Before starting a new diet or workout program you should consult your doctor.
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