Maybe it’s just a random goal or maybe you are heading to the beach in a month, and want to reduce the size of your belly. Either way, you have 30 days in which to lose much of or all of your tummy fat, and don’t know where to begin. How do you diet? What workouts, should be done? What should you avoid? In this post, I’ll break it all down, and help to lose the gut.
How do you lose belly fat in only 1 month?
Will you be able to lose all of the excess tummy flab, in just 30 days? Probably not. Can you reduce much of it? Yes (assuming it’s not a huge amount or obesity situation).
We all need to be realistic about our goals. As it does take time to drop fat and there’s no quick fix.
Personally, the most I’ve ever cut in a month was in the 17-18 lb range. It was pretty brutal and really isn’t ideal. 10-12 lbs for the first month, is much more doable, and realistic for most people.
Now, some folks who are really overweight can lose more, but that’s as you get to the extreme end. Eventually, you will average out to 1-3 lbs lost, each week.
So, if you lose 12 lbs the first month, you can expect it will probably be around 7-8, the next. Obviously, they are many factors which can effect those numbers, but that’s a reasonable expectation for fat loss.
I would caution against going much harder than that, as you will be utterly exhausted, and really won’t want to stick to a plan.
How do you maximize fat loss in a short amount of time?
Well, when dealing with time constraints, your discipline level has to be as close to perfect as possible. If you have a longer period of time, you can get away with a lot more screwups and still get your results. The same can’t be said for the span of 4 weeks.
This means, the calories have to be on point. No drinking. No cheat meals. No random snacking or binging. Doing all of your workouts.
The first step, needs to be setting a goal. I would aim for losing 2.5-3 lbs per week. Again, those first weeks you might lose a bit more (water weight, etc.).
How do we do this? You need to have a daily Net (calories consumed minus exercise) calorie target, which will burn off 2.5-3 lbs per week. So much of fat loss, is just basic math.
What’s great about our current time, is that, we have all sorts of fitness apps which can calculate this number for you. All you have to do, is input the information that it asks you for, and then plug in each meal that you eat.
Yes, it is counting calories. However, it is a fairly automated process, and doesn’t take more than a few minutes each day. Not much of a price to pay, to lose the belly, right?
I find that this method, really holds me accountable to stick to my caloric allotment, each day. I can’t really ignore the fact, if I go over that number by 500-1000 calories. Nor can I expect to lose any fat.
Once we have that number, we can begin to make the changes necessary, and add some tricks to maximize the fat loss. Here are some tips, for getting this done.
Getting enough sleep, is so often overlooked. It’s a shame, as it is one of the biggest factors, in one’s health. During a fat loss diet, you’ll want to be well-rested, have your hormone levels normalized, and be able to recover from the difficult workouts. Sleep tackles all of these. 7-9 hours, if possible. If that means, going to bed early and skipping TV time, do so.
2. Fasting before Sleep
One of the easiest ways to restrict calories, is by cutting off nighttime eating, by setting a strict time where you don’t eat after. Depending on your bedtime, don’t eat anything about 3 hours prior to heading off to bed.
Now, if your workout if close to bedtime and you still have a last meal available within your daily caloric allotment, then eat. Don’t skip meals, when your body needs the fuel to recover.
Outside of that, resist those late night cravings, and stick to your goal.
3. Try to Avoid Liquid Calories
Sodas, alcohol, and other sugary drinks are packed with calories. Plus, they aren’t filling. Don’t waste your daily calories, by indulging in these sorts of beverages.
Trust me, being on a limited amount of calories is tough enough. It’s worse, when you drank some of those calories, still feel hungry, but don’t have any more calories available that day. It’s really easy to start going over the limit and adding to that belly, with these drinks.
4. Make that last meal, lower carb.
I tend to workout in the evening, as such my last meal directly follows my exercise. Not only do I cut off eating, around 3 hours before I go to sleep, I also try to reduce the carbohydrate intake.
You don’t have to make your entire diet lower carbohydrate, to help lose the belly fast, you can utilize it for the last meal and reduce the bloat.
So, I’ll generally eat a protein source (chicken, steak, fish), along with a big salad and other low carb/high fiber veggies. I find that when I do this, I wake up looking much leaner, than if I indulge in a higher carb meal.
Now, the exception to this, is on days when I lift weights. When I lift weights, I want some carbs to help restore glycogen in the muscles. On these days, I add a potato or some rice, to the meal.
If it’s a rest day or a cardio only workout, it’s a low carb final meal.
5. Weight Lifting and Cardio
Yes, you can lose belly fat, with just diet alone. However, it you want to maximize the results, you have to incorporate exercise. Preferably, both weights and cardio.
If you don’t currently lift weights, you’ll only be able to really do 2-3 workouts with weights per week initially. Beginners just get too sore and need more time to recover. That’s fine, don’t risk injury, by pushing beyond what you can do.
When I need to cut, I up my weight lifting sessions to 5 per week, for a short period of time (like our month). This, combined with a varied program of cardio, turns my body into a fat burning machine.
What kind of cardio? I use the treadmill and the elliptical machines. The program that I use is called, Visual Impact Cardio.
VI Cardio is a fat burning cardio program, designed by trainer Rusty Moore. He uses a variety of paces, lengths of times, and intensity levels to make sure you burn as much fat as possible. And it works, very well.
I come back to this program, time and time again, when I need to cut down. There are three 8-week phases, from beginner to advanced, that you can use.
The beginners program, will be sufficient to burn most people’s belly fat, so no worries. It’s still an intense experience and will get you to your goals.
The best part, besides the fat loss, is how the entire program is laid out for you and explained in detail WHY you’re doing it this way. All you really need to do is follow the schedule, and make any adjustments (or extra rest days), to fit your individual lifestyle.
Visual Impact Cardio is an ebook program, so, it gets emailed to you for download right away. That way, you can get started immediately, and don’t need to wait around for something in the mail.
It’s currently priced at only $37. You get a 60 day money back guarantee and a full six months of workouts laid out for you. So, you can keep the fat off, and have a base of knowledge on getting in shape moving forward.
If you want a roadmap for banishing the belly fat quickly, please click the link below, to get Rusty Moore’s full breakdown of his program and why it works. I do receive a commission, if you decide to purchase, but this is the program that I use for fat loss and have for years now. So, I absolutely beleive in its results.