It is understandable to want to firm up for a leaner look, but a little extra padding around your midsection is normal.It is not possible to lose all of your belly fat in 2 weeks, but you can lose some of it by losing weight and body fat all over.All you have to do is eat the right foods, increase your exercise routine, and make lifestyle changes for the next two weeks.Continue your efforts to lose belly fat over time!
Step 1: You can load up on different colors of vegetables.
Vegetables are low in calories and have a lot of vitamins and fiber.You can cut calories by eating around 2 to 3 cups of vegetables a day.To see the 1 cup value of different types of vegetables, go to www.choosemyplate.gov.Try to eat the entire rainbow.Start your meals with vegetables and greens.
Step 2: If you want to build muscle faster, you need to eat more leanProtein at each meal.
Even while sitting, you will be burning calories because of the build up of lean muscle mass.If you are physically active most days of the week, you should add 15% to 20% of your daily calories to lean proteins.Egg whites, fish, chicken, and cuts of red meat have very little fat or marbling.Tofu, seitan, beans, peas, and lentils are some of the non-meat sources of nutrition.
Step 3: Make sure you have enough calcium and D.
Dairy products are known for their calcium and vitamin D, which have been linked to more weight loss in a shorter period of time.Women under 50 and men under 70 need a lot of calcium and Vitamins D.Men 70 and up should aim to get 800 IU of Vitamins D and calcium daily.Greek yogurt, cow's or nut milks, and low-fat cheese can make you feel full and reduce the hormones that tell your body to store more fat.It's a good idea to choose minimally sweetened yogurt over sweeter versions.If plain yogurt is too plain for you, add some fresh fruit.There are many great choices of cheese.Green vegetables, orange juice, english muffins, soymilk, and cereals add to your daily intake of calcium and vitamins D and E.
Step 4: Whole grains are rich in fiber and replace processed grains.
White bread, white flour pastas, and white rice are not as good for you as whole grains are.Over the course of 2 weeks, whole grains have lots of fiber.Whole grain wheat bread is an easy swap, but many other foods have lots of quality fiber.If you are a woman and a man, try to get 25 grams of fiber each day.If you want to lose weight on a 2,000 calories diet, you should reduce your intake to around 50 to 150 grams of carbohydrates per day for the next 2 weeks.
Step 5: Saturated fats should be replaced with monounsaturated fats that have omega 3s.
Omega 3 fat acids help regulate how your body burns and stores fat.They will make it less likely for you to eat too much at your next meal.People who eat a diet rich in omega 3s have a lower risk of diabetes.Fats are high in calories, so watch your portion sizes.For the next 2 weeks, try to limit your intake of olive oil and nut butters to 2 to 3 ounces a day.The daily recommended amount for men and women is 1.6 grams and 1.1 grams, respectively.It is important to balance your Omega 3 with Omega 6.Some of the sources include safflower oil and corn oil.
Step 6: It's a good idea to snack on whole grains and lean meats.
Your metabolism is high and you need snacks to keep your blood sugar stable.How often you snack is important.You can snack on whole foods instead of reaching for a snack bar.If you want to lose weight fast, you need to eat between 100 and 150 calories a day.When hunger strikes, always keep healthy snacks in your bag, desk, or car.There are tons of added sugars and processed ingredients in snack bars.To check portion sizes and ingredients lists, read the labels carefully.Don't go to the snack bar if you see "high fructose corn syrup" or "fractionated palm kernel oil" on the list.For example, a smoothie with yogurt, almond butter, and oatmeal or a sliced apple with 2 ounces of peanut butter will fill you up for more than one day.
Step 7: It's a good idea to avoid drinks and treats.
Excess calories and sugar can cause people to have higher amounts of abdominal fat.If you want to slim down quickly, limit your desserts to once a week for the next 2 weeks.You should watch your portion sizes when you indulge.Natural sugars from strawberries or dark chocolate are good for your sweet tooth.Combine the two to make dark-chocolate coated strawberries.
Step 8: You should be aware about how you shop for food.
Most grocery stores have the whole foods around the perimeter of the store and the junky processed foods in the middle aisles.You can make a rainbow in your cart with fruits and veggies by shopping along the edges of the store.For the next 2 weeks, only buy fruits and vegetables.
Step 9: Smaller portions can be eaten at each meal.
Proper portion sizes are important for weight loss.It is important to be aware of how much food you are actually eating.When eating out at restaurants, split your entree with a friend or bring your own tupperware to box up half of your meal so you are not tempted to eat too much.Use your hand to measure portion sizes for cooked vegetables, dry cereal, chopped or whole fruit and cheese.
Step 10: Aerobic exercise can be done for 30 or 40 minutes a day.
For the next 2 weeks, go for a jog, run, or brisk walk to burn calories and fat.Aerobic exercise will make you feel better after a good sweat session.It can be tiring but don't give up since you'll be cutting calories and moving a lot more.Before starting an exercise program, talk to your doctor.Start slowly and work your way up to 30 or 40 minutes if you are new to exercise.Start jogging for 15 minutes and then walk for the rest of the time.After the first week, increase your speed and intensity by jogging for 30 minutes.
Step 11: Pick a form of aerobic exercise that you enjoy doing.
The next 2 weeks will be a lot easier if you pick something you enjoy.A minimum of 30 minutes of aerobic exercise is required for swimming, kickboxing, dancing, and various sports.Make sure to get your heart pumping for at least 20 to 30 minutes so you can work up a good sweat.Swimming will not hurt your joints.You can take a dance class with friends or family.
Step 12: Strength training can be added to your workout routine 3 times a week.
Lifting weights will help you burn fat throughout the day and build lean muscle.A combination of strength training and aerobic exercise is more effective to lose weight faster than just doing one or the other.The minimum amount of aerobic activity for a day is 30 minutes.If you don't know how to do dumbbell exercises, use the weight machines.If you plan to weigh yourself every few days, keep in mind that muscle weighs more than fat.You will get more belly fat with the help of those muscles.Start with simple and well-known exercises like bicep curls.You need to rest between sets if you want to maintain good form for the full set.
Step 13: High-intensity interval training is included.
It keeps your muscles guessing by elevating your heart rate.As opposed to low intensity training with little to no variations, it is more effective at hitting more calories in a shorter period of time.You can do shorter HIIT routines every day in addition to aerobic exercise if you work in HIIT at least 3 or 4 times a week.30 to 60 second sprints can be performed while jogging.Recover with 2 to 4 minutes of jogging at a moderate pace before the next burst.Changing your speed and adding hills can make walking easier.If you have joint problems, walking is a great alternative.Try this 20 minute treadmill routine: 3 minute warm up at 5% incline, 3 minutes brisk walk, 2 minutes moderate walk and 1 minute walk at 10% incline.
Step 14: Work your core.
You can build and tone your abdominal and back muscles by working your core.The more you engage your core, the more lean muscle you build, and the less calories you burn.After just a week of core training, your posture will improve, making you look leaner.Try some yoga moves like warrior twists and cobras to stretch and tone your core.
Step 15: Exercise throughout the day.
For the next 2 weeks, try to take the stairs or walk around more.Take a 10 to 20 minute walk after you eat to help your body digest and burn calories.You can get off the bus early and walk the rest of the way.If you live close to your regular shops, you can run errand on foot.It is possible to walk or bike to work.Climb the stairs instead of using an escalator.
Step 16: Keep your stress levels low by getting enough sleep.
Stress and sleep affect how your body uses and stores fat.High stress and little sleep can cause your body to store fat in your belly.If you have a lot of stress coming up with work or family life in the next two weeks, do your best to manage it.Try to meditate for at least 10 minutes a day.Stress can be alleviated by yoga.You will be exercising and burning calories.If you think you might have a sleep disorder, talk to your doctor.
Step 17: Don't use weight loss tricks, such as liquid diet and cleanse.
If you want to lose weight, you need to combine a healthy diet with a cleanse.There is no magic bullet when it comes to the new diet program.If you're not getting enough calories or cutting out an entire food group, a fad diet can do more harm than good.
Step 18: Don't deprive yourself.
You should eat breakfast, healthy snacks, and fresh meals if you want to go into fat-saving mode.Eating less than 1,200 calories per day is not a good idea for women and men.A healthy deficit is 500 to 1,000 calories per day.Since 2 weeks is not a lot of time, plan to cut 700 to 1,000 calories per day.Don't add unnecessary calories to each meal.If you put mustard on sandwiches, eat it open-faced.Substitute the bread for lettuce or a wrap.You can make cauliflower rice to serve with stir fries, poke bowls, or as a side dish.Replacing pasta noodles with spiralized zucchini or spaghetti squash will cut calories.The calculator can be used to find your daily needs for calories.
Step 19: Don't become obsessed with the number of calories.
Quality is more important than quantity when it comes to weight loss.Keeping track of calories will make your meals less enjoyable and make you feel bad about yourself if you go over a certain number.Focus on giving your body high-quality fuel for the next 2 weeks and keep calories in mind.If you eat 100 calories of an apple, it's going to affect your body in a different way.The apple has natural sugars and lots of fiber, while the pie has added sugars, saturated fat, and simple carbohydrates.
Step 20: It is possible to feel more satisfied with less food.
It will make a meal less enjoyable if you eat when you are rushed or distracted.Slow down and pay attention to the texture and flavors of your food.People who eat slower feel more satisfied because they eat less.Don't use your phone, computer, radio, or TV for the next two weeks.You don't have to get up in the middle of your meal if you bring everything to the table at the start.Focus on the flavors and texture of your food.Think about how much you appreciate each item on your plate.If you are eating roasted beets, you might be reminded of all the care and effort that went into growing them, transporting them and cooking them for you.
Step 21: It's possible to cut down on belly fat by quitting smoking.
You might think that smoking helps you stay slim.The amount of fat in smokers' bodies is higher than in non-smokers.If you want to lose belly fat fast, ditch the sticks.lozenges, gum, or patches can be used to wean your body from nicotine.Having a game plan to defeat cravings is important.If you always smoke in your car, you can distract yourself by chewing on a toothpick or singing along to your favorite song.
Step 22: Don't expect a lot of weight loss.
If you stay dedicated to a weight loss routine, you can lose more inches around the midsection in the first 2 weeks.If you are at least 15 pounds over your ideal weight, you should see noticeable results in the first couple of weeks.Don't give up, this is normal.Reexamining your habits can break through a weightloss plateau.Enhancing your workout routine is one of the things you can do to scrutinize your diet and exercise regimen.If you keep working hard, you may notice your weight loss stalling around the 1 month mark.
Step 23: The number on the scale isn't important.
It is exciting to see a number go down on a scale, but it is not enough to tell you about water weight and the different types of fat in your body.You can weigh more or less depending on what you eat and how much water you have in your body.For the next 2 weeks, only weigh yourself once a few days.If you have fat in your thighs, buttocks, or arms, it's better for you to have a beer belly.Wrap the measuring tape around your waist, not at the narrowest part of your abdomen.Don't pull the tape too tight.