Can You Really Lose Belly Fat in 30 Days?

Yes, you can lose belly fat in 30 days. Can’t believe your ears?

The days of body shaming, people cracking a joke about your belly, difficulty fitting in your favorite dress, people mistaking you as pregnant, can now be a matter of your past.

You can confidently go shopping and feel good about yourself, take out your favorite jeans and what not. With regular exercise, healthy eating, zero sugar, a low carb diet, intermittent fasting, and low stress level, it is possible to get rid of stubborn belly fat. It is very important from a health point of view as well. The belly fat surrounds the internal organs and puts you at risk of several health problems.

Find out what you need to do to lose weight and keep the belly fat off for good. And we are talking about more than just eating right.

1. Work at Working Out

According to celebrity trainer and nutrition expert Jilian Michaels, a variety of exercises that are core-focussed and use multiple muscle groups simultaneously adding a HIIT component, can do the magic. They are known as “HIIT compounds”. Compound exercises are the ones that work multiple muscle groups at the same time.

With HIIT compound exercise, you burn more calories and elevate the heart rate leading to increased blood circulation. It results in significant fat loss and improves glucose tolerance. Some of the HIIT compound exercises which do not need any equipment, not even a dumbbell are Push Up to Feet to Hand Floor Jump, Wrestler Hip Can-Can Kick Outs, Tuck Jumps, Full or Half V-Ups, DB lateral jump over mat to chest press and Full sit up to stand up.

2. Happy Eating

Healthy eating holds the key to losing belly fat. Yes, you heard it right! The idea is to stay in ketosis and allow your body to burn fat.

• Start by practicing intermittent fasting (IF): You have a fixed fasting period and eating period. While you are fasting, you may have black coffee, black tea, green tea, warm water with lemon, etc. No cream, no milk, no sugar or any sugar substitute that can break your fast. During the eating window, have small portions of nutrient-dense food, very low carb, moderate protein and healthy fats. The idea of IF is to bring the insulin levels down to allow fat metabolism. High levels of insulin prevent fat breakdown (x).
• Eat your salad first: Consume your salad first before starting the meal. When it comes to leafy greens, it is very low in calories but a powerhouse of essential nutrients. They have a high amount of fibers and very low net carb. Around 7 cups of vegetables per day can meet your daily potassium, magnesium and vitamin requirements. It will also prevent keto cramps, keto fatigue and keto flu. Salads also reduce insulin resistance which stops fat loss.
• Eat more protein: The food you eat can increase your metabolism for a few hours. This is known as the thermic effect of food or TEF. Amongst all the food groups, protein has the highest TEF (x). It can elevate your metabolism by 15-30 percent. Protein also provides satiety and keeps your food cravings at bay. The trick is to consume an amount of protein that is about the size of your hand.
• Take the right nutrients: Include the important nutrients while you are in keto to prevent nutritional deficiencies. You will need sea salt, electrolytes and nutritional yeast to keep the right balance.
• Stop your cravings: After the initial few days of transition, your body will start using fuels effectively. Your cognitive function, energy, and mood will improve. You will lose weight as well as inches. If missing desserts, go for low-carb dark chocolate or keto desserts. Make sure you don’t give in to food cravings.
• Drink sufficient water: It helps in ease digestion and keeps your body suitably hydrated. Drinking water can temporarily boost your metabolism and yet naturally suppresses appetite (x).
• Don’t have junk: Avoid sugar, processed and refined food of every form.
• High Metabolic food: Coffee and green tea can increase your metabolism and help you burn fat. Similarly spicy foods are also good for weight loss. Spices can increase your metabolism and help lose belly fat. For example, peppers contain capsaicin that can burn 10 additional calories per meal.
• Consume coconut oil: Swap your regular cooking oil with coconut oil. It is rich in MUFA and has a positive effect on your metabolism (x).

Sleep More Stress Less

Did you know that 98 percent of fat burning occurs while you are sleeping? Your fat is being burned by a hormone called the growth hormone. It gets activated at night and helps support your body in losing belly fat. But stress can stop the growth hormone. It releases cortisol that significantly raises your blood sugars. Cortisol can drive the storage of fat to your midsection.

This is the reason for weight gain around midsection when stressed. Breathing exercises, physical activity, minerals such as calcium, magnesium and potassium, adaptogens, and acupressure are some of the ways to reduce stress and improve sleep. Your goal should be a high-quality 7-8 hours of sleep.

Tips for a good sleep

• Sleep in a cooler room
• Don’t expose your eyes to blue light. Stop looking at your phone or watching TV at least one hour prior to bed.
• Take a deep breath to slow down your inhalation and exhalation. It calms down the nervous system.
• Switch off the lights because darkness stimulates sleep hormone, melatonin.

Conclusion

Losing belly fat can’t happen in one day. It requires a lot of effort, commitment, strategy, and perseverance. Nothing can be achieved without dedication and hard work. Don’t keep changing your routine. Have a plan and work accordingly. When you work on all the strategies mentioned above, you can really lose those extra pounds around your waist in 30 days.