How do you lose belly fat in one month? First, there is no such thing as spot reduction. So, when you lose fat, it is circular meaning you reduce belly fat everywhere not just in one specific area. Have you ever heard of the saying that you are what you eat? Diet is 70 to 80% of the battle when it comes to losing body fat or belly fat.
If you are on a structured weight loss program, you should lose up to 8 pounds of weight in one month. Exercise is also just as important as nutrition because you want to make sure your body is in a caloric deficit. And being on a sensible diet and exercise is key for that.
How do you lose belly fat in one month? Photo credit: iStock- Prostock-Studio
Eating Fiber Foods For Weight Loss
Eating fiber foods helps with weight loss because it is high in nutrient and low in calories. It fills you up, making you eat less food and suppressing your appetite. The most soluble fibers are the ones that bind water and form a thick gel that stays in your stomach.
The gel slows the movement of food through your digestive system, and it slows the digestion and absorption of nutrients. The result of this is feeling full and suppressing your normal appetite. Therefore, fiber foods are the best to eat when it comes to losing belly fat, losing fat and weight loss.
There was a 5-year study where it was revealed that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount fat in the abdominal cavity. Another review research study showed that eating an additional 14 grams of fiber per day was linked to a 10% decrease in calorie intake and weight loss around 4.5 pounds in 4 months.
What are those soluble fiber foods?
If you exercise at least 3 days minimally it will be highly effective in losing belly fat and your overall fat. Your exercise can be walking, swimming, dancing, running, jogging, sprinting, gardening, cycling, elliptical, stadium steps, etc. Your resistance training can be dumbbells, resistance bands, body weight training, etc.
Cardiovascular will make you burn more calories and lose weight during the workout. And weight training will make you burn more calories after the workout. When you do weight-training it will enhance your lean muscle mass which increases your metabolism which is your resting metabolic rate.
For optimal belly fat burning purposes exercise up to 5 days a week. If you can combine cardiovascular and resistance training collectively together you give yourself the greatest potential in succeeding in your belly fat, body fat and weight loss goals.
Focusing on just abdominal exercises alone to lose belly fat is not wise and you are not going to lose belly fat that way. The reasons are there is no such thing as spot reduction. The only way to lose belly fat is when you lose fat in a circular way meaning all over your body. And when you focus that way then you will lose fat in your belly and everywhere else.
Avoid Sugary Drinks and Food
Excess sugar is unhealthy and can lead to unnecessary weight or fat gain. There have been several studies that have revealed that excess sugar can increase fat around the abdominal and liver area. To minimize sugar from your diet is to eliminate sugary sweetened beverages such as sugary sodas, fruit juices and sweetened beverages.
Look at the back of the label of any beverage to make sure there isn’t any excessive added sugar. There was a study that showed that 60% of children who consumed a high amount of sugar sweetened beverages were more than likely to develop obesity.
Protein is one of the most important macronutrients to consume in the body. It is responsible for muscle gain and maintenance. Protein is the essential building block to lean muscle mass. Research studies show that eating protein regularly can reduce cravings by 60%, increase your metabolism and help you eat up to 441 fewer calories.
There was a study that showed that people who ate more protein had less abdominal fat. There was also another study in women following them for 5 years that showed eating more protein significantly reduced abdominal fat.
Some of the best protein foods to incorporate in your diet are whole eggs, fish, chicken, turkey, meat, dairy products, etc.
How do you lose belly fat in one month?
Tracking Your Food Intake In A Diary
The only way you can really know how much you are eating and how many calories you are consuming is to track what you eat. It will help keep you accountable for your belly fat and body fat goals.
“Eating fiber foods helps with belly fat loss because it is high in nutrient and low in calories.”- Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is you can lose some belly fat in one month if you are on a sustainable healthy diet and exercise program. If a good portion of your diet is focused on fiber and protein foods, it will help with losing belly fat tremendously. And if you can incorporate exercise regularly that will help exponentially as well.
If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals.
You can get a discount below at this link.
- Chutkan R, Fahey G, Wright WL, McRorie J. Viscous versus nonviscous soluble fiber supplements: mechanisms and evidence for fiber-specific health benefits. J Am Acad Nurse Pract. 2012 Aug;24(8):476-87. doi: 10.1111/j.1745-7599.2012.00758.x. PMID: 22845031.
- Sharon V Thompson, Bridget A Hannon, Ruopeng An, Hannah D Holscher, Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials, The American Journal of Clinical Nutrition, Volume 106, Issue 6, December 2017, Pages 1514–1528, https://doi.org/10.3945/ajcn.117.163246
- Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001 May;59(5):129-39. doi: 10.1111/j.1753-4887.2001.tb07001.x. PMID: 11396693.
- Hairston KG, Vitolins MZ, Norris JM, Anderson AM, Hanley AJ, Wagenknecht LE. Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: the IRAS Family Study. Obesity (Silver Spring). 2012 Feb;20(2):421-7. doi: 10.1038/oby.2011.171. Epub 2011 Jun 16. PMID: 21681224; PMCID: PMC3856431.
- Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64. doi: 10.1519/JSC.0b013e3181fb4a46. PMID: 21804427.
- Vissers D, Hens W, Taeymans J, Baeyens JP, Poortmans J, Van Gaal L. The effect of exercise on visceral adipose tissue in overweight adults: a systematic review and meta-analysis. PLoS One. 2013;8(2):e56415. doi: 10.1371/journal.pone.0056415. Epub 2013 Feb 8. PMID: 23409182; PMCID: PMC3568069.
- Ismail I, Keating SE, Baker MK, Johnson NA. A systematic review and meta-analysis of the effect of aerobic vs. resistance exercise training on visceral fat. Obes Rev. 2012 Jan;13(1):68-91. doi: 10.1111/j.1467-789X.2011.00931.x. Epub 2011 Sep 26. PMID: 21951360.
- Hunter GR, Brock DW, Byrne NM, Chandler-Laney PC, Del Corral P, Gower BA. Exercise training prevents regain of visceral fat for 1 year following weight loss. Obesity (Silver Spring). 2010 Apr;18(4):690-5. doi: 10.1038/oby.2009.316. Epub 2009 Oct 8. PMID: 19816413; PMCID: PMC2913900.
- Ostman C, Smart NA, Morcos D, Duller A, Ridley W, Jewiss D. The effect of exercise training on clinical outcomes in patients with the metabolic syndrome: a systematic review and meta-analysis. Cardiovasc Diabetol. 2017 Aug 30;16(1):110. doi: 10.1186/s12933-017-0590-y. PMID: 28854979; PMCID: PMC5577843.
- Jytte Halkjær, Anne Tjønneland, Birthe L Thomsen, Kim Overvad, Thorkild IA Sørensen, Intake of macronutrients as predictors of 5-y changes in waist circumference , The American Journal of Clinical Nutrition, Volume 84, Issue 4, October 2006, Pages 789–797, https://doi.org/10.1093/ajcn/84.4.789
- Loenneke, J.P., Wilson, J.M., Manninen, A.H. et al. Quality protein intake is inversely related with abdominal fat. Nutr Metab (Lond) 9, 5 (2012). https://doi.org/10.1186/1743-7075-9-5
- Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring). 2011 Apr;19(4):818-24. doi: 10.1038/oby.2010.203. Epub 2010 Sep 16. PMID: 20847729; PMCID: PMC4564867.
- Margriet AB Veldhorst, Margriet S Westerterp-Plantenga, Klaas R Westerterp, Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet, The American Journal of Clinical Nutrition, Volume 90, Issue 3, September 2009, Pages 519–526, https://doi.org/10.3945/ajcn.2009.27834
- Johnston CS, Day CS, Swan PD. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. J Am Coll Nutr. 2002 Feb;21(1):55-61. doi: 10.1080/07315724.2002.10719194. PMID: 11838888.
- David S Weigle, Patricia A Breen, Colleen C Matthys, Holly S Callahan, Kaatje E Meeuws, Verna R Burden, Jonathan Q Purnell, A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations, The American Journal of Clinical Nutrition, Volume 82, Issue 1, July 2005, Pages 41–48, https://doi.org/10.1093/ajcn/82.1.41
- Jensen T, Abdelmalek MF, Sullivan S, Nadeau KJ, Green M, Roncal C, Nakagawa T, Kuwabara M, Sato Y, Kang DH, Tolan DR, Sanchez-Lozada LG, Rosen HR, Lanaspa MA, Diehl AM, Johnson RJ. Fructose and sugar: A major mediator of non-alcoholic fatty liver disease. J Hepatol. 2018 May;68(5):1063-1075. doi: 10.1016/j.jhep.2018.01.019. Epub 2018 Feb 2. PMID: 29408694; PMCID: PMC5893377.
- George A Bray, How bad is fructose?, The American Journal of Clinical Nutrition, Volume 86, Issue 4, October 2007, Pages 895–896, https://doi.org/10.1093/ajcn/86.4.895
- David Faeh, Kaori Minehira, Jean-Marc Schwarz, Raj Periasamy, Seongsoo Park, Luc Tappy; Effect of Fructose Overfeeding and Fish Oil Administration on Hepatic De Novo Lipogenesis and Insulin Sensitivity in Healthy Men. Diabetes 1 July 2005; 54 (7): 1907–1913. https://doi.org/10.2337/diabetes.54.7.1907
- DrDavid SLudwigMDa , Karen EPetersonScDb, Steven LGortmakerPhDc; Relation Between consumption of sugar sweetened drinks and childhood obesity: A prospective, observational analysis. Volume 357, Issue 9255, 17 February 2001, Pages 505-508. https://doi.org/10.1016/S0140-6736(00)04041-1