Belly fat is embarrassing, unsightly, and can make anyone feel self-conscious. When you first make the decision to lose weight and get rid of belly fat, it's natural to expect quick results. However, losing all your belly fat in a month is unrealistic and not likely to happen. When it comes to weight loss and muscle toning, it's hard to target just one area. But with a few lifestyle changes and a new exercise regimen, you will start to see a reduction in belly fat, as well as other areas, within one month.
Things You'll Need
- Calorie-needs calculator
- Muscle-toning workout video
- Healthcare provider
Start moving. Cardiovascular activity is necessary to burn fat. Depending on your current physical state, you may need to start with brisk walks. If you are accustomed to being physically active, challenge yourself with running or intense bike riding. Set a goal of at least 3 intense cardio workouts per week.
Start toning. Weight training is important to make your abdominal muscles strong. Building muscle will help burn fat. If you're looking to slim down, begin with several repetitions (8 to 10 reps) of an exercise using light weight. If your goal is to build muscle, use heavy weights and do fewer repetitions (2 to 4 reps). There are a variety of muscle-toning workouts on the market that might be helpful, so take some time to investigate which ones might be best suited to your needs and goals.
Eat right. Portion control is crucial to getting rid of belly fat. In order to lose weight, you must be burning more calories than you consume on a daily basis. Even if you are eating well-balanced meals, you won't lose weight if you are eating too much. Use a calorie-needs calculator to help you meet your ideal daily intakes.
Reduce stress. Stress increases levels of the hormone cortisol. Cortisol can cause a redistribution of fat, taking fat from the extremities and distributing it throughout the trunk of the body. Set aside time each day to unwind and do something you enjoy, like reading, painting, or some other stress-relieving activity. Avoid using food as a method of stress relief, since this is counterproductive to your program.
Tips & Warnings
- Lack of consistency is the number one reason people do not succeed in their weight-loss goals. Set short-term (daily) goals for yourself. This will remind you that you are accomplishing something and will motivate you to continue. Keep a journal of your diet (including caloric intake) and fitness regimen, so that you can review your progress and make periodic adjustments along the way.
- It is always best to speak with your healthcare provider before beginning a new diet and exercise regimen. Sometimes, your physical state can prevent you from performing certain exercise, so always start out slowly and be aware of your body's signals. To avoid adverse effects, discuss any lifestyle changes with your doctor first.
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