How to lose belly fat in 30 days?

Not just to improve your longevity, but it also builds your confidence level. You look good in clothes and, more importantly, feel good about yourself.

For some people, belly fat is easy to gain and hard to lose, no matter what they try.

If you have a high percentage of fat, you are more likely to become lazy, get tired quickly, have high blood pressure, a stroke, or type 2 diabetes. Fat on the belly does not just bother your flexibility but also interrupts your internal organs’ functioning.

It is impossible to lose fat from a specific area of your body.

But when you start taking a healthy diet and working out, losing fat from your overall body becomes easy. This is the thing you should look up to, i.e., reduce fat from all parts of the body proportionately and not just the belly.

Let’s break down these 30 days into 4 weeks.

“WEEK 1” would be the most challenging week on your road to reducing belly fat.

WEEK 1

You will completely stop consuming sugar in any form.

Whether it’s breakfast cereal, energy bars including chocolate, ketchup, milkshakes, donuts, cold drinks, or fruit juices.

Start including foods that are high in protein, for example, chicken breast, eggs, tofu, and lectins.

WEEK 2

You will start working out for at least 1 hour. Try to get 8 hours of sleep and drink at least 2-3 liters of water.

WEEK 3

Practice meditation along with a good diet, sleep, and daily workout.

WEEK 4

Trust the process and stay consistent and disciplined.

Why do people get fat in the belly?

It’s very important to know the root cause of belly fat.

In the U.S.A., 1 in 3 men and 1 in 4 women are overweight. nearly 40% of the population combined.

People develop belly fat for several reasons. It may include poor diet, poor sleep, stress, alcohol, genetics, and many more.

A lot of abdominal fat generally has higher blood insulin levels. An insulin hormone assists the body’s utilization of sugar and other foods as fuel.

People with a lot of belly fat often have high insulin levels, making it challenging for the body to burn calories.

Second, those with excess abdominal fat typically have elevated leptin levels.

A hormone called leptin tells the brain to stop eating. It could be challenging for the body to burn calories when a person has a lot of abdominal fat because their leptin levels are constantly elevated.

Ways to Reduce Belly Fat in 30 Days

1: Keep a Calorie Diary.

You may have read many articles that recommend tracking every meal you eat.

But do you think this will last?

Rather than getting a headache from stress, it’s better to cut down on all your junk snacks or replace them with healthier, low-calorie options.

2: Aim for your Daily Protein Goal.

There is no widely valid answer to the question of how much protein you should eat each day because your requirements will differ based on age, weight, level of exercise, and other factors.

However, the National Institutes of Health recommends that a person consume 1.0 gramme of protein per pound of body weight on a daily basis.

Also, studies show that increasing protein intake by 30% of calories is beneficial for fat loss.

If you fail to complete your protein requirements, then you can add supplements like Whey Protein, Casein Protein, and Pea Protein Powder.

But always try to complete your protein goal with real food and don’t be dependent on supplements.

3: Start Lifting Weights

You need to keep a few things in mind if you want to start hitting the gym to reduce fat. Make sure you lift the appropriate weight for your body type and experience level.

You can perform compound exercises(exercises where you’re using multiple muscle groups at a time).

Then, develop patience because it may take some time before you notice precise results from weight lifting. But you can see the figure you’ve always desired!

You can follow the same exercise pattern that is given below this article.

4: Limit your Intake of Junk and Sugary Foods

Eating junk once in a while is okay, but junk and sugary foods are so addictive.

Also, these foods have almost zero nutritional value, and you have no idea how much oil is used to prepare them.

Junk and sugary foods are one of the most significant root causes of obesity and chronic diseases like type 2 diabetes, cardiovascular disease, fatty liver disease, and even cancer.

5: Engage in Meditation

A study in 2017 found that meditation is the most effective way to change eating habits.

Also, meditation is a magical way to de-stress your mind. Meditation also helps you control your thoughts and emotions.

Meditation will help you the most to kick your bad habits like smoking, drinking, or eating junk food.

That eventually helps you get rid of belly fat.

6: Keep Hydrated

Water is your friend when you are on a fat-loss diet.

A study was conducted on adults that showed drinking water before each meal boosts fat loss by 4.4 lbs. in just 12 weeks.

Because water increases your metabolism and even suppresses your appetite when you drink it before meals.

Water also maintains your oxygen levels, and kidney functioning, and keeps you energized all day.

7: Get Plenty of Sleep

People who sleep 8.5 hours per night, compared to only 5.5 hours, have 55% less body fat and 60% more muscle mass.

And they also have fewer changes in metabolic and other hormone imbalances.

When we sleep enough, our bodies and minds recover from the day’s activities.

Furthermore, the brain processes memories and digests new information. We are more energized and responsive when we get a sufficient amount of sleep.

We can even lose fat while we sleep, as our bodies are less inclined to be lured by unhealthy food habits.

So, make sure to get enough sleep each night to experience fat loss.

For better sleep, follow these tips!

1: Turn off all digital devices, such as phones, laptops, and televisions, at least one hour before going to bed.

2: Don’t eat too much just before sleeping.

3: Make sure your bedroom is quiet, dark, and comfortable.

4: Avoid coffee or any caffeinated beverage at least 7 hours before going to bed.

5: An hour before going to bed, take a hot bath.

8. Avoid Alcohol at all Costs.

Alcohol is undoubtedly a fun and enjoyable part of life.

However, drinking can have harmful effects on your health. Alcohol increases the risk of obesity and other chronic diseases like diabetes, heart disease, and stroke.

It’s essential to cut off alcohol if you want to lose fat in 30 days because alcohol increases your appetite and, eventually, it will make you gain unnecessary fat.

If you still want to drink alcohol, try to keep your consumption under control.

Exercises that will help you to lose belly fat

Compound Exercise, 1-SQUAT

Equipment you will need: No Equipment Needed. You can perform squats with your body weight.

Follow these steps To perform a SQUAT

Start by standing with your feet hip-width apart.
Place your hand on the back of your head.
Bend your knees and lower your body slowly.
At the button, hold for a second and then push yourself back to the starting position.
Repeat it for 10-15 reps and 3 sets every alternate day.

Muscles Targeted in Squats: Quads, Hamstrings, Glutes, and Calves.

Compound Exercise, 2 – Pushups

Equipment you will need: No equipment is needed. You can perform pushups with your body weight.

Follow these steps To perform PUSHUPS

Lie down on the floor or mattress.
Place your palm on the floor slightly wider than your shoulder.
Lower your body slowly until your chest touches the floor.
At the button, pause for a second and then push yourself back to the starting position.
Repeat it for 15-20 and do 3 sets every day.

Muscles Targeted in PushUps: Chest, Shoulders, Triceps, and Core.

Compound Exercise, 3 – DEADLIFT

Equipment you will need: A barbell and some weights

Follow these steps To perform DEADLIFT

Choose a weight that you can easily lift. Place the barbell above your heels, and then slowly retract your shoulder blades.
Bend your knees slightly and then grab the barbell.
Keep your back straight and slightly arched, then lift the weight off the ground.
Slowly lower the weight back to the ground while maintaining a back arch.
Then return it to the starting position.
Do it for 8-10 reps and three sets twice a week.

Muscles Targeted in DeadLift: Hamstrings, Lower and Upper Back, Quads, Core, and Forearm.

Compound Exercise, 4 – PLANK

Equipment you will need: No equipment is needed.

Follow these steps To Perform PLANK

Get down on the floor and place your elbow and forearms just under your shoulders.
Take a deep breath in and engage your core.
Keep your body straight from your shoulders to your feet.
Maintain this position for as long as possible.
Do it for at least 30 seconds and 3 sets every other day.

Muscles Targeted in Plank: Abdomens and Obliques.

Compound Exercise, 5 – CRUNCHES

The equipment you will need No equipment is needed. You can perform pushups with your body weight.

Follow these steps To perform CRUNCHES

Lie down on your back with a neutral spine position.
Place your hand on the back of your head.
Bend your knees and place your feet on the ground.
Try to lift your shoulder from the floor in a controlled motion.
Lower your shoulder back to the starting position.
Repeat it for 15-20 reps and 3 sets every alternate day.

Muscles Targeted in Crunches: Upper & Lower Abdomens and Obliques.

Compound Exercise, 6 – Leg Raises