2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
When you have the option to choose between dried fruit and fresh fruit, always opt for the fresh variety. “Dried fruits have a lot of calories and added sugar for very little volume,” says Summer Yule, MS, RDN. “For instance, one cup of raisins (not packed) contains 434 calories and 86 grams of added sugar. By comparison, a cup of grapes contains only 62 calories and 15 grams of sugar. This means that you could eat 7 cups of grapes for the same amount of calories as 1 cup of unpacked raisins.”
1. The side plank exercise is the best way to reduce belly fat. There are only two points of contact with the floor which helps the core muscles to contract even harder. Lie on your side with your legs top of each other, rest on your lower forearm that is bent on the elbow. Force your upper body off the floor by using your forearm and place other hand on your hips. You should resemble a diagonal line from head to toe. After you lift your bodies just hold it for 30-60 seconds.
8. Drink more water. You may not realize how important water is for weight loss—it’s not just a tool to help you eat less. Being properly hydrated will balance your energy levels, which allows you to exercise with intensity. (Have you ever been so thirsty during a workout that you couldn’t perform as well as usual?) Drinking enough water may also increase your metabolism and promote muscle building—a well-hydrated body can more efficiently repair and build muscles. On the other hand, being dehydrated encourages muscle breakdown. So drink up, especially since you are exercising regularly.
In reality, losing belly fat takes time. Although you probably won't completely transform your physique in two months, you can see progress in just a matter of eight weeks. Eric Bowling, an NASM-certified personal trainer at Ultimate Performance in Los Angeles who helps clients with weight loss, told POPSUGAR you can achieve "drastic and tangible improvements" in eight weeks.
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
Another win for your morning cup of joe: Caffeinated coffee keeps things moving through the digestive tract. Since staying regular is key to a tighter-looking tummy, drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Remember: Sugary drinks can lead to weight gain, so skip fancy flavorings and synthetic sweeteners containing sugar alcohols, which can cause bloating.
Weight loss isn’t a linear event over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you need to continue cutting calories.
“As your body’s perception of stress increases, cortisol, often called the stress hormone, is released from the adrenal glands,” explains Nana Yaw Adu-Sarkodie, MD, a board-certified family physician practicing home-based care in Baltimore. “Normal levels are released when you wake up in the morning or during exercise. Chronic stress can lead to increased cortisol and other stress hormones, leading to increases in sugar in the bloodstream, weight gain, digestive issues, depression, and a host of other health effects.”
According to the United States Department of Agriculture, a half-cup of granola has anywhere between 200 and 300 calories, 12 to 16 grams of sugar, 3 to 15 grams of fat (depending on low-fat options), and nearly 40 grams of carbs. Plus, granola is usually mixed with something, like yogurt or fruit, which only increases its caloric value. “Although you may think starting your day with a bowl of granola is the healthy thing to do, the calories can easily add up to over 600 calories, just at breakfast,” says Toby Amidor, MS, RD nutrition expert and author of the Greek Yogurt Kitchen.
Although you won't be able to completely transform your body or even lose more than a few pounds in a month, you can jump-start your weight-loss journey and be well on your way to achieving your goals. Just be mindful that while you can lose weight in a month, you can't specifically target your belly; there's no such thing as being able to spot-reduce fat (your body decides where the fat comes from - yay, genetics!). We tapped registered dietitian and ACSM-certified personal trainer Jim White, who owns Jim White Fitness and Nutrition Studios and helps clients reach their weight-loss goals, for insight on how to lose belly fat in 30 days.
"If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy pop and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder. While whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label.