It is normal to have some flab on the abdomen, but it is also understandable the desire to firm this point in order to gain a leaner figure. While it is impossible to completely get rid of abdominal fat in two weeks, you can lose some of it in no time by losing weight and reducing overall body fat. All it takes is to eat the right foods (while reducing calorie intake), increase your training and make some lifestyle changes over the course of two weeks. Then keep working on increasing visceral fat loss afterwards!
Steps
Method 1 of 3: Combat Abdominal Fat By Eating
Step 1. Fill up on colorful vegetables
Vegetables are low in calories and contain plenty of vitamins, antioxidants, and fiber to keep you healthy and full. So, eat about 2 to 3 cups of vegetables a day to reduce your calorie intake over the next two weeks. Consult this site to learn about the nutritional values of different types of vegetables, raw and cooked, contained in 1 cup. Try eating colorful dishes every day!
Start your meal with greens and vegetables before moving on to more calorie foods, such as protein and carbohydrate sources
Step 2. Increase your intake of lean protein with each meal to increase muscle mass
Protein builds lean muscle mass, so it helps you burn more calories throughout the day, even when you're sitting! 15-20% of your daily calorie intake must come from lean protein (if you move every day of the week, increase the percentage).
- Go for egg white, fish, chicken, or less fat or marbled cuts of red meat.
- Non-meat protein sources, but capable of nourishing the muscles are tofu, tempeh, seitan, beans, peas and lentils.
Step 3. Make sure you are getting enough calcium and vitamin D
Dairy products are known for their calcium and vitamin D content, which can increase weight loss in a shorter period of time. Women under 50 and men under 70 need 1000 mg of calcium and 600 IU of vitamin D per day, while women aged 50 and over and men 70 and older should try to take 1200 mg of calcium and 800 IU of vitamin D per day.
- Protein-rich products, such as Greek yogurt, cow's milk or nut milk, and low-fat cheeses, can make you feel full and reduce calcitriol, a hormone that causes the body to store more fat.
- Choose unsweetened or low-sugar yogurts instead of sweeter or flavored ones. If the white version doesn't suit your taste, add some fresh blueberries or raspberries.
- Fresh mozzarella, feta, goat cheese, and ricotta are all great choices.
- Non-dairy products, such as vegetables (including kale, cabbage, broccoli, soy), orange juice, English muffins, soy milk and cereals also contribute to the daily calcium and vitamin D intake..
Step 4. Replace refined grains with fiber-rich whole grains
Refined grains (such as bread, pasta, and white rice) are less nutritious than whole grains, which are filling and reduce the risk of heart disease, obesity, some types of cancer and diabetes. In addition, they contain a lot of fiber, which can reduce abdominal swelling over the course of 2 weeks.
- Wholemeal bread is an easy substitute, but quinoa, wild rice, lentils, beans, Brussels sprouts, broccoli, oatmeal, apples, bananas, flax seeds, and chia seeds they are all rich in high quality fibers.
- Aim for 25g of fiber per day if you are a woman and 38g if you are a man.
- Even if it is considered normal to have up to 300 grams of carbohydrates per day (in a 2000 calorie diet), try reducing their intake to around 50-150 or 200 grams per day for the next two weeks in order to lose weight faster..
Step 5. Replace saturated fats with monounsaturated fats containing omega-3s
The healthy fats, found in avocado, olive oil, flaxseed, chia seeds, nuts and nut butter, contain omega-3 fatty acids (which help regulate the process with which the body burns and stores fat). In addition, they promote a good mood and a sense of satiety, preventing you from overeating at the next meal.
- People who follow a diet rich in omega-3s tend to have less visceral fat (the harmful fat that is deposited around the organs) and run less risk of getting diabetes.
- Fats are not low-calorie, so watch out for portions! Try to limit your olive oil and nut butter intake to 2 tablespoons (or 6 teaspoons) per day (or 2-3 servings) over the next two weeks.
- The recommended daily amount of omega-3 fatty acids is 1.6 grams for men and 1.1 for women.
- Don't forget to balance your omega-3 intake with that of omega-6! Sources include safflower oil, sunflower seeds, corn, soybeans, sunflower seeds, walnuts, and pumpkin seeds.
Step 6. Snack on whole grains, lean proteins and healthy fats
Snacks serve to keep blood sugar stable and metabolism active. However, how and how often you consume them also matters! Instead of gulping down a sugar-filled snack, opt for a snack made from unrefined foods, such as fruits, nuts, or whole grains. Snack only when you're hungry (ideally just twice a day between main meals) and don't exceed 100-150 calories so you can lose weight quickly.
- Always keep a healthy snack in your bag, desk drawer, or car (or wherever you are so you can dab when you're hungry in the mid-morning or afternoon).
- Packaged protein foods and snacks sold in tablet form are full of added sugars, harmful fats, and processed ingredients. Read carefully on the package to check the portions and the list of ingredients. If you spot "high fructose corn syrup" and / or "fractionated palm oil", forget it!
- For example, a protein shake made with yogurt, almond butter and oatmeal or a sliced apple with 2 tablespoons (or 6 teaspoons) of peanut, sunflower or almond butter keeps you full longer thanks to the intake. of protein, healthy fats and fiber.
Step 7. Avoid sugary drinks and candy
People who ingest a lot of sugar and drink sugary sodas or juices have a higher amount of abdominal fat due to excess calories and glucose. So, stick to water and eat sweets once every 7 days for the next two weeks to lose weight faster. When you want to indulge yourself, pay attention to the portion!
If you have a sweet tooth, indulge in the natural sugar found in strawberries or dark chocolate (both rich in antioxidants). Even better, combine the two ingredients to make a serving of strawberries dipped in dark chocolate
Step 8. Shop smart
Most supermarkets are set up to sell all wholegrain and natural foods around the perimeter of the shop and most of those processed in the central aisles. Then, grab what you need along the outside line of the supermarket and try making a rainbow of colorful fruits and vegetables in the shopping cart.
For the next two weeks, buy only whole grains, fruits, vegetables, and lean protein sources
Step 9. Opt for smaller portions with each meal
It is vital to know the proper portions to lose weight (and fat). Whether you cook at home or eat in restaurants (especially if it serves huge portions), be aware of how much you actually eat.
- When you go to the restaurant, share the first course with a friend or bring an airtight container to set aside half of the plate and not succumb to the temptation to overeat.
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Calculate portions using your hand:
- Cooked vegetables, dry cereals, sliced or whole fruit: 1 handful = 1 cup;
- Cheese: 1 index finger = 43 g;
- Spaghetti, rice, rolled oats: 1 palm = half cup;
- Protein: 1 palm = 85 g;
- Fat: 1 inch = 1 tablespoon (or 3 teaspoons).
Method 2 of 3: Lose Weight by Exercising
Lose Belly Fat in 2 Weeks Step 10 Step 1. Perform at least 30-40 minutes of aerobic exercise 5-6 days a week
Run, jog or walk briskly to burn calories and fat every day for the next 2 weeks. Aerobic exercise also allows you to release endorphins, making you feel happier and more confident after a good workout. Physical well-being will help you get through these two weeks during which you will have to decrease your calorie intake and move a lot more: it can be tiring, but don't give up!
- Always consult your doctor before starting a new exercise program.
- If you haven't exercised for a long time, start slow to gradual until you can work out for 30-40 minutes. For example, start by jogging for 15 minutes and walking the remaining 15. Then, after the first week, jog for 30 minutes, increasing your speed and intensity.
Lose Belly Fat in 2 Weeks Step 11 Step 2. Choose an aerobic activity that you enjoy and commit to
If you apply yourself to something stimulating, you will more easily cope with the next two weeks. Swimming, kickboxing, dance and other sports will allow you to do at least 30 minutes of aerobic exercise per day. Whichever activity you choose, be sure to increase your heart rate for at least 20-30 minutes so that you sweat properly.
- Swimming is a great low-impact option that doesn't harm your joints.
- Sign up for a dance class with a friend or family member to have more fun!
Lose Belly Fat in 2 Weeks Step 12 Step 3. Add muscle strengthening to your exercise routine, 3 times a week
Weightlifting helps you build the lean mass needed to speed up your metabolism and burn fat throughout the day. To lose weight faster, combine muscle strengthening with aerobic activity - it will be more effective than when you practice them separately.
- Muscle strengthening is not included in the 30 minutes of daily aerobic activity.
- If you don't know how to do dumbbell exercises correctly, use weight lifting machines.
- If you plan to weigh yourself every 2 or 3 days, keep in mind that muscles weigh more than fat. Don't worry, they will help you burn more visceral fat in the next couple of weeks!
- Start with simple and fairly well-known exercises, such as biceps pushups, floor pushups, triceps pushups, side raises, and bench presses.
- Do 3 sets of 8-10 reps. You should use enough weight that allows you to practice all sets correctly, but also rest during the breaks between sets.
Lose Belly Fat in 2 Weeks Step 13 Step 4. Consider High Intensity Interval Training (HIIT)
It allows you to increase your heart rate and keep your muscles active. Plus, it helps you burn more calories in a shorter amount of time (compared to low intensity training with little or no variation). Practice high-intensity interval training at least 3 or 4 times a week (or combine it with aerobic exercise with shorter daily sessions).
- For example, sprint 30-60 seconds when jogging. Recover with 2 to 4 minutes of moderate running before the next sprint.
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You can also modify the walk by calibrating it to a high intensity interval workout by changing the speed and adding the incline. Walking is a great alternative if your knees hurt or have other joint problems. Try this 20-minute treadmill routine:
- 3-minute warm-up with 5% gradient;
- 3 minutes of fast walking with 7% gradient;
- 2 minutes of fast walking with 12% gradient;
- 2 minutes of moderate walking with 7% incline;
- 2 minutes of fast walking with 12% gradient;
- 2 minutes of slow to moderate walking with 15% incline;
- 1 minute of moderate walking with 10% incline;
- 2 minutes of fast walking with 12% gradient;
- 3 minute cool down with 5% incline.
Lose Belly Fat in 2 Weeks Step 14 Step 5. Train your core daily to increase body strength, tone and stability
This way, you can develop and firm your abdominal and back muscles. Keep in mind that there is no "localized" workout, but the more you engage your core, the more lean mass you will gain and the more calories you will burn throughout the day.
- On top of that, you will improve your posture after just one week of training (buying a leaner figure)!
- Try some more common yoga potions, such as the plank, reverse warrior, and cobra, to stretch and tone your abdomen.
Lose Belly Fat in 2 Weeks Step 15 Step 6. Get moving throughout the day
Make an effort to climb stairs or walk more over the next two weeks. Walk for 10-20 minutes after meals to help your body digest, burn excess calories and keep your metabolism active.
- Get off the bus or subway a few stops before your destination and walk down the street.
- Walk to do various chores if you live close to your usual shops.
- If you can, walk or cycle to work.
- Go up the stairs instead of using the elevator or escalator.
Method 3 of 3: Change Your Lifestyle
Lose Belly Fat in 2 Weeks Step 16 Step 1. Get enough sleep and keep stress under control
Diet and exercise are essential, but sleep and stress also affect how the body uses and stores fat. Little sleep and a lot of stress increase the production of cortisol, which causes the body to accumulate visceral fat. So, if something stressful arises at work or in family life over the next couple of weeks, do your best to manage the tension.
- Try to practice at least 10 minutes of mindful meditation a day. Yoga can also help relieve stress. Plus, this will tone your muscles and burn calories!
- See your doctor if you think you have a sleep disorder (such as insomnia or sleep apnea) that is preventing you from sleeping well.
Lose Belly Fat in 2 Weeks Step 17 Step 2. Avoid laxatives, liquid diets, and other weight loss tricks
Usually, laxatives have an effect on weight loss only when combined with a healthy diet (not a liquid-based diet, which doesn't offer all the nutrients you need). Regardless of what the latest hottest diet regimen promises, there is no magic formula!
Popular diets can actually do more harm than good, especially if you're not getting enough calories or cutting out an entire food group (which could lead to poor nutrition)
Lose Belly Fat in 2 Weeks Step 18 Step 3. Don't go on a strict diet
By eating very little, your body will be induced to store fat, so have breakfast, healthy snacks and fresh meals. Avoid consuming less than 1200 calories per day (if you are a woman) or 1500 calories per day (if you are a man). A reduction of 500-1000 calories per day is not considered risky. Since two weeks is a short time, try to cut off 700 to 1000 calories per day.
- Forget the unnecessary calories. For example, garnish sandwiches with mustard instead of using mayonnaise and perhaps avoid eating the top slice of bread. You can even substitute lettuce for bread or make a roll.
- Make cauliflower rice and accompany it with french fries or a plate of poke (based on raw fish) or eat it as a side dish.
- Try substituting noodles with zucchini noodles or pumpkin noodles to cut down on calories.
- Use a calorie needs calculator to figure out how many calories to eat to lose weight each day.
Lose Belly Fat in 2 Weeks Step 19 Step 4. Don't get obsessed with calculating calories
While lower calorie intake helps you lose weight, focus on quality rather than quantity. Also, continuously monitoring the calories you eat makes your meals less enjoyable and may make you feel guilty if you go over a certain amount. Keep your calorie needs in mind, but don't fixate on the numbers - think about providing your body with high-quality fuel for the next two weeks (and beyond!).
For example, 100 calories from an apple has a different effect on the body than 100 calories from an apple pie. The apple contains natural sugars and a lot of fiber, while the pie contains added sugars, saturated fats and simple carbohydrates
Lose Belly Fat in 2 Weeks Step 20 Step 5. Use mindfulness at the dinner table to eat slower and feel fuller with less food
You will enjoy your dishes less if you eat with enthusiasm or without attention. Instead, stop and focus on the texture and flavors. People who eat consciously eat slower and, as a result, feel fuller with less food.
- For the next two weeks, turn off your phone, TV, computer, radio, and other devices that can distract you during meals.
- Bring everything you need to the table before you eat so you don't have to get up mid-meal.
- Chew thoroughly and pay attention to the flavors and texture of the food.
- Think about how grateful you are for each dish on your plate. For example, if you eat roasted beets, try to quickly remember all the dedication and effort that went into growing, transporting, and cooking them the way you like them.
Lose Belly Fat in 2 Weeks Step 21 Step 6. Stop smoking to reduce abdominal fat
If you smoke, you will probably believe it helps you stay slim. However, smokers have a higher amount of visceral fat than non-smokers. So, if you want to lose weight fast in the abdominal area, forget about cigarettes!
- Use nicotine pills, gum or patches to help your body and mind get rid of this substance.
- Identify the triggers that induce you to smoke and prepare a plan to combat this addiction. For example, if you always smoke in the car, use a toothpick to keep your mouth busy and / or sing your favorite song to distract yourself.
Lose Belly Fat in 2 Weeks Step 22 Step 7. Don't expect regular weight loss
Usually, you will lose more visceral fat in the first two weeks than in the following weeks, even if you continue to follow a weight loss regimen. If you weigh at least 7kg more than your ideal weight, you should notice significant results during the first and second weeks, while reducing abdominal fat may become more complicated later on. This is normal, so don't give up!
Get out of a stalemate by reconsidering your habits (for example, controlling your diet and training), reducing calories, and improving your physical activity routine. You will likely not experience any stopping within two weeks, but if you continue your weight loss program, you may notice that your weight loss stops after about a month
Lose Belly Fat in 2 Weeks Step 23 Step 8. Don't get obsessed with the scale
It's exciting to see the pointer or numbers go down when you step on the scale, but that value can't tell you anything about water retention and the different types of fat in your body. So, you don't want to use the scale every day for the next two weeks because you may weigh more or less depending on what you ate and how much water your body stores. Just use it once every two or three days over the next 2 weeks.
- In fact, the fat accumulated on the thighs, buttocks or arms is considered healthier than the so-called "beer belly".
- Measuring your waist with a tape measure is a great way to keep track of visceral fat. Wrap it around your waist at the navel (not the narrowest part of the abdomen). Don't hold your breath and don't squeeze the tape too tight.
- If you are a woman and have a waist size of at least 90 cm, it means that you need to lose weight. If you are a man, the maximum recommended limit is 100 cm.
Advice
- Consult your doctor before changing your diet and exercise program if you have chronic diseases or joint problems. He can refer you to a physical therapist to stop you from practicing exercises that can hurt you or invite you to seek advice from a nutritionist.
- Remember to drink plenty of water. Dehydration causes the body to retain fluids, giving you the impression that you are gaining weight.
- Try adding a few drops of citrus to the water you consume to get an extra dose of vitamin C and antioxidants. Just dip a few thin slices of orange, kiwi, lemon or grapefruit into the water bottle.
