Fat that appears on your belly is known clinically as "visceral fat." Having an excessive amount of this fat can not only take its toll on your self confidence, but it can also increase your risk for chronic conditions. According to USA Today (article link in Resources section below), visceral fat is linked to high cholesterol, high insulin, high triglycerides and high blood pressure. If you have recently found yourself in a position where you want to rid yourself of belly fat, and you want to do it in a month, you are going to have to make some serious changes to your lifestyle.
Step 1
Eat nothing but clean foods. Continuing to eat foods that are high in empty calories will keep your belly fat intact. Eliminate all foods that are high in fat, sugar and sodium. This includes refined flour products, fast food, frozen dinners, deep fried foods, commercial baked goods and high-fat dairy products. Eat foods that are nutrient dense like lean meats, low-fat dairy products, fruits, vegetables, seeds, nuts, beans and whole grains.
Step 2
Eliminate all the calorie-containing beverages from your diet. These liquid calories can add up, especially when you drink them with meals. Avoid soda, alcohol, sweetened teas, processed fruit juices, milk shakes, lattes with whipped cream and alcohol. Drink water instead as it has no calories and it helps keep you hydrated. Drink a full glass of water before your meals to help fill you up. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters.
Step 3
Cut your calories down. In order to lose fat at any location on your body, you need to consume less than you burn. This is called a "caloric deficit." To lose a pound, you need to burn 3,500 calories. To lose a pound a week just from caloric restriction, you should consume 500 fewer calories than your body needs each day.
Step 4
Spread your meals apart. When you eat two or three large meals a day several hours a apart, your metabolism will slow down and you will not be burning calories efficiently to lose your belly fat. To keep your metabolism in high gear, eat a small meal every two to three hours through the course of the day. Make sure to eat breakfast and do not eat right before going to bed. Your meals should contain a balance of protein and complex carbs. An example of a good meal would be an egg white scramble with whole wheat toast.
Step 5
Lift weights to help boost your metabolism even more. Lifting weights will cause you to build muscle, which is metabolically active tissue. To get the full benefit from this, do exercises that target all of your major muscle groups like chest presses, shoulder presses, triceps extensions, biceps curls, ab crunches and lunges. Do three or four sets of 12 to 15 reps, and work out three times a week on alternating days.
Step 6
Perform cardiovascular exercise. Cardiovascular exercise is known for its beneficial effects to your heart and lungs. It is also pivotal to do if you want to lose your belly fat in a month because it can burn a significant amount of calories. Perform cardio three times a week for 45 to 60 minutes on the alternating days of your weight training. Things you can do include running, spinning, swimming, elliptical training, rowing, stair climbing, rope jumping and kickboxing.
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