Losing belly fat and getting a flatter stomach is possible within a month. Your approach, however, needs to include diet modifications, regular cardio activity and core strengthening exercises. Losing this fat won’t just make you look better -- it will also reduce your risk for diseases such as breast cancer, metabolic syndrome and diabetes, according to MayoClinic.com.
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Plan for Fat Loss
If you want to lose belly fat, it’s important to set fat loss goals. These goals will help you consistently lose weight, which assists with getting a flatter stomach. A safe fat loss is 1 to 2 lbs. a week, which is 4 to 8 lbs. a month. Accomplish this goal by burning 3,500 to 7,000 calories weekly through a reduced-calorie diet and regular aerobic activity. Toning exercises are also necessary to tone the core muscles and develop a flatter stomach.
There are foods that promote a leaner and flatter stomach. For example, almonds contain high amounts of fiber and magnesium. Magnesium is a mineral linked to building muscle and developing stronger abs. "Fitness" magazine recommends 1 oz. of almonds daily to get these benefits. Also, add omega-3 fatty acids to your diet. This nutrient improves your metabolism and helps you feel full for longer. Salmon, flaxseed and walnuts are sources of omega-3 fatty acid.
Soy is another food that promotes a flat stomach. Dieters who drink soy milk appear to lose more weight than those who don’t, according to "Fitness." Consume 25 g of soy protein from whole soybean sources daily.
Cardio activity is a tool that helps burn stomach fat. Select activities that align with your fat loss goals. For example, if you want to lose 4 lbs. a month, you need to burn 500 calories daily. Eating 300 fewer calories and exercising to burn 200 calories daily accomplishes this goal. Therefore, you need to find cardio activities that shed 200 or more calories per session. Water aerobics, walking at 3.5 mph or faster and bike riding meet this goal in an hour session for a 160-lb. person, according to MayoClinic.com.
Complete two to three core training sessions each week to develop stronger abdominals within a month. Always leave a day of rest between strengthening sessions to promote muscle repair. Exercises such as the pelvic tilt are effective for building a stronger core. Lie on an exercise mat with your knees bent. Engage your core muscles and lift your pelvis towards the ceiling. Hold the contraction for 10 counts and release. Complete 10 repetitions during your workout session.
The abdominal hold is another effective exercise. Use a firm chair to complete this exercise. Sit on the chair with your feet on the floor and hands braced on the edge of the chair. Use your core muscles to bring your feet 2 to 4 inches off the ground. Hold the contraction up to 10 seconds and release. Repeat the movement for 60 seconds.