If the area around your stomach is a bit fat, that's normal. However, it is understandable if you want to flatten your stomach to make it look slimmer. While it's impossible to lose all of your belly fat in two weeks, you can quickly lose some belly fat by losing weight and overall body fat. All you have to do is eat the right foods (reduce calories in the process), add to your exercise routine, and make some lifestyle changes over the next two weeks. Continue your efforts to lose more belly fat over a longer period of time!
Step
Method 1 of 3: Eat to Get Rid of Belly Fat
Step 1. Eat lots of colorful vegetables
Vegetables are relatively low in calories and contain lots of vitamins, antioxidants and fiber to keep you healthy and full. Eat about 2 to 3 cups of vegetables per day to reduce calories for the next 2 weeks. Visit https://www.choosemyplate.gov/vegetables to see the calorific value of 1 cup of various cooked and raw vegetables. Try eating colorful vegetables every day!
Start your meal by eating vegetables and greens before starting to eat calorie-dense foods such as protein and carbohydrates
Step 2. Eat more lean protein at each meal to build muscle faster
Protein helps build lean muscle mass, which means more calories burned throughout the day-even while sitting! Allocate 15% to 20% of your daily caloric intake to eating lean protein (increase the percentage if you are physically active most of the week).
- Choose egg whites, fish, chicken, or red meat slices with very little fat.
- Sources of protein other than meat that can feed your muscles are tofu, tempeh, seitan, peas, peas, and lentils.
Step 3. Make sure you are getting enough calcium and vitamin D
Dairy products are known to contain calcium and vitamin D so you can lose more weight in a shorter period of time. Women under the age of 50 and men under the age of 70 need 1,000 mg of calcium and 600 IU of Vitamin D daily. Women aged 50 years and over and men aged 70 years and over should get 1,200 mg of calcium and 800 IU of Vitamin D daily.
- Protein-rich Greek yogurt, cow's milk or nut milk, and low-fat cheese can make you feel full and lower calcitriol, the hormone that tells your body to store more fat.
- Choose plain yogurt or yogurt with very little sugar over sweet yogurt (with added flavor). If plain yogurt is too bland, add fresh strawberries or melon.
- Fresh mozzarella cheese, feta cheese, goat's milk cheese, and cottage cheese are all good cheese choices.
- Non-dairy products such as leafy greens (such as collards, kale, broccoli rabe, soybeans), orange juice, English muffins, soy milk, and cereals also increase your intake of calcium and vitamin D.
Step 4. Replace refined grains with fiber-rich whole grains
Refined grains (such as white bread, whole-wheat pasta, and white rice) are less nutritious than whole grains, which fill you up and lower your risk of heart disease, obesity, certain cancers, and diabetes. Whole grains are also high in fiber, so they can reduce bloating for up to two weeks.
- Whole grain breads can be an easy substitute, but quinoa, wild rice, lentils, beans, Brussels sprouts, broccoli, oatmeal, apples, bananas, flax seeds, and chia seeds are high in quality fiber..
- If you're a woman, try consuming 25 grams of fiber daily, and 40 grams of fiber if you're a man.
- While eating up to 300 grams of carbohydrates per day (for a 2,000-calorie diet) is considered normal, reduce your intake by about 50 to 150 or 200 grams of carbohydrates per day over the next 2 weeks to lose a few pounds more quickly.
Step 5. Replace saturated fat with unsaturated fat containing omega 3
Healthy fats like avocados, olive oil, flaxseeds, chia seeds, nuts, and peanut butter contain omega 3 fatty acids (all of which help regulate how your body burns and stores fat). They also keep you feeling energized and full so you don't overeat at your next meal.
- People who eat foods rich in omega 3 tend to have less visceral fat (that is, harmful fats around your organs) and a lower risk of diabetes.
- Fat is not a low-calorie food, so watch how much you eat! Try limiting your consumption of olive oil and peanut butter to 2 tablespoons (6 teaspoons) per day (or 2 to 3 servings) for the next 2 weeks.
- The recommended daily intake of omega 3 fatty acids is 1.5 grams for men and 1 gram for women.
- Don't forget to balance omega 3 with omega 6! Sources include safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, and pumpkin seeds.
Step 6. Eat snacks of whole grains, lean protein, and healthy fats
Snacks are important for keeping blood sugar levels stable and metabolism running quickly. However, how and how often you snack is important! Instead of eating sweet snacks, eat whole foods such as fruit, nuts, or whole grains. Eat snacks only when you're hungry (ideally, only twice a day between main meals) and stick to snacks between 100 and 150 calories to speed up weight loss.
- Always have a healthy snack in your bag, desk or car (wherever you are in the middle of the morning or late afternoon when hunger strikes).
- Packaged protein and snack bars tend to be high in added sugars, unhealthy fats, and processed ingredients. Read labels carefully to check portion sizes and ingredient lists. If your list includes “high fructose corn syrup” and/or “fractionated palm kernel oil”, avoid those snack bars!
- For example, a protein smoothie with yogurt, almond butter, and oatmeal or a slice of apple with 2 tablespoons or 6 teaspoons of nut butter, sunflower butter, or almond butter will keep you full longer with healthy protein, fat, and fiber.
Step 7. Avoid sugary drinks and foods
People who drink soda or juice, as well as sugary foods have high belly fat due to excess calories and sugar. Therefore, drink only water and limit desserts to once a week for the next 2 weeks in order to lose weight fast. If you're pampering yourself, watch your portion sizes!
If you like something sweet, treat yourself to natural sugar from strawberries or dark chocolate (both contain antioxidants). Even better, combine the two to make dark chocolate covered strawberries
Step 8. Be smart when you go grocery shopping
Most grocery stores put all whole foods around the edge of the store and most fast food preparations are in the center aisle. Shop along the edge of the store, and try to fill your shopping cart with colorful fruit and vegetables.
For the next 2 weeks, buy whole grains, fruit, vegetables, and lean protein only
Step 9. Eat small portions at each meal
Knowing proper portion sizes is essential for weight (and fat) loss. Whether you're cooking at home or eating out at a restaurant (especially one that serves large portions), pay close attention to how much food you're actually eating.
- When dining at a restaurant, share your meal with friends or bring your own container to put half of your meal in so you are not tempted to overeat.
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Measure portion sizes using your hands:
- Cooked vegetables, dry cereals, cut fruit or whole fruit: 1 handful = 1 cup (16 tablespoons)
- Cheese: 1 index finger = 45 grams
- Noodles, rice, oatmeal: 1 palm = 0.5 cups (8 tablespoons)
- Protein: 1 palm = 85 grams
- Fat: 1 thumb = 1 tablespoon (3 teaspoons)
Method 2 of 3: Exercise to Lose Fat
Step 1. Do at least 30 or 40 minutes of aerobic exercise 5 or 6 days a week
Go for a jog, run, or brisk walk to burn calories and fat every day for the next 2 weeks. Aerobic exercise also releases endorphins, which will make you feel happier and more confident after sweating a lot. That feeling of joy will help you get through these 2 weeks as you cut calories and move more. It will be tiring but don't despair!
- Consult a doctor before starting a new exercise program.
- If you are new to the sport, start slowly and do easy exercises until you can work out for up to 30 or 40 minutes. For example, start by jogging for 15 minutes and walking for the next 15 minutes. Then, after the first week, jog for 30 minutes, increasing your speed and intensity.
Step 2. Choose a form of aerobic exercise that you enjoy so you want to do it on a regular basis
Picking something you enjoy will make the next 2 weeks a lot easier. Swimming, kickboxing, dancing, and various other sports can be included in the 30 minutes of aerobic exercise (minimum) every day. No matter what activity you choose, make sure your heart is pumping faster for at least 20 to 30 minutes to really sweat it out.
- Swimming is a good low-impact exercise because it won't hurt your joints.
- Take a dance class with friends or family members for even more fun!
Step 3. Add strength training to your exercise routine 3 times a week
Weight training will build lean muscle, which is needed to increase metabolism and burn fat throughout the day. The combination of strength training and aerobics is more effective in accelerating weight loss than doing just one type of exercise.
- Strength training is not included in the aerobic count of a minimum of 30 minutes daily.
- If you don't know how to work with a barbell properly, use a weight machine.
- If you plan to weigh yourself every few days, remember that muscle weighs more than fat. But don't worry, those muscles will help you lose more belly fat over the next 2 weeks!
- Start with simple and familiar exercises like bicep curls, push-ups, pull-ups, tricep curls, lateral raises, and chest presses.
- Do 3 rounds of 8 to 10 repetitions. It's a good idea to use a barbell with the right weight so that you can maintain correct posture in full spins but also rest between turns.
Step 4. Combine with High Intensity Interval Training (high intensity interval training or commonly known by the acronym HIIT)
HIIT increases your heart rate and keeps your muscles guessing or not fixating on one condition. HITT is also more effective at getting rid of more calories in a short period of time (as opposed to low-intensity exercise with little or no variation). Do HIIT at least 3 or 4 times a week (or you can do short HIIT routines every day in addition to doing aerobic exercise).
- For example, do a 30 to 60 second sprint while jogging. Then jog for 2 to 4 minutes at a moderate pace before sprinting again.
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Even walking can be adapted to HIIT exercise by changing the pace and plus walking uphill. Walking can be a good alternative if you have knee or joint problems. Try doing regular exercise on the treadmill for 20 minutes:
- 3 minutes warm-up on a 5% incline
- 3 minutes brisk walk on a 7% incline
- 2 minutes brisk walk on a 12% incline
- 2 minutes of moderate speed walking on a 7% incline
- 2 minutes brisk walk on a 12% incline
- 2 minutes of slow to moderate walking on a 15% incline
- 1 minute moderate speed walk on a 10% incline
- 2 minutes brisk walk on a 12% incline
- 3 min cooling on 5% incline
Step 5. Work your core muscles daily to improve strength, firmness, and balance
Working your core will help build and tone your stomach and back muscles. Remember, there's no such thing as a specific "point" to train, but the more you work your core, the leaner your muscles will be, and the more calories you'll burn throughout the day.
- Plus, your posture will improve after a few weeks of core training (making you leaner)!
- Try some common yoga moves such as plank pose, warrior twist, and cobra pose to stretch and tone your core muscles.
Step 6. Combine exercise with movement throughout the day
Choose to take stairs or walk more frequently over the next 2 weeks. Walk after meals for 10 to 20 minutes to help your body digest food, burn excess calories, and keep your metabolism going.
- Get off the bus or train a few stops before your destination and continue your journey on foot.
- Go to the grocery store on foot if you live close to the store.
- If possible, walk or ride a bicycle to work.
- Take the stairs instead of using the elevator or escalator.
Method 3 of 3: Making Lifestyle Changes
Step 1. Get enough sleep and reduce your stress level
Diet and exercise are important, but sleep and reducing stress levels also have an effect on how your body uses or stores fat. Lack of sleep and high stress levels will increase cortisol, the hormone that tells your body to store fat in the stomach. If there is something stressful about work or family in the next 2 weeks, try to manage your stress as well as possible.
- Try to do mindfulness meditation for at least 10 minutes every day. Yoga can also help relieve stress. Plus, you can also tone your muscles and burn some calories!
- Talk to your doctor if you think you have a sleep disorder (such as insomnia or sleep apnea) that is interfering with your quality of sleep.
Step 2. Avoid cleanses (the process of getting rid of toxins from the body by consuming only water or certain fluids), liquid diets, and other weight loss tricks
Cleanses are usually only effective for weight loss when combined with a healthy diet (because a liquid diet doesn't provide all the nutrients you need). Whatever the new diet program promises, there's definitely no magic weapon!
Fad diets can be very harmful and unhelpful, especially if you're not getting enough calories or cutting out entire food groups (so you could be malnourished)
Step 3. Don't let yourself starve
Eating too little is tantamount to telling your body to store fat, so eat breakfast, eat healthy snacks, and eat fresh foods. Don't eat less than 1,200 calories per day (for women) and 1,500 calories per day (for men). Reducing 500 to 1,000 calories per day is still considered a healthy calorie reduction. Since 2 weeks isn't long, plan to cut out roughly 700 to 1,000 calories per day.
- Cut out unnecessary calories from each meal. For example, put mustard on sandwiches instead of mayonnaise and eat open sandwiches that use various toppings or toppings. You can even replace the bread with lettuce or wrap.
- Make cauliflower rice that you can enjoy with a stir fry, poke bowl, or as a side dish.
- Try replacing pasta noodles with noodles from zucchini, or spaghetti from pumpkin to cut calories.
- Use the calorie reduction calculator to find the daily calorie intake needed to lose weight.
Step 4. Don't obsess over calorie counting
While a low calorie intake will help you lose weight, focus on quality, not quantity. In addition, counting calories continuously will make you enjoy food less and you will feel uncomfortable with yourself because of the excess number of calories. Keep the calories in mind, but don't obsess over the numbers-focus on giving your body a high-quality intake for the next 2 weeks (and beyond!).
For example, 100 calories of an apple will have a very different effect on your body than 100 calories of apple pie. Apples contain natural sugars and lots of fiber while pies contain added sugar, saturated fat and simple carbohydrates
Step 5. Eat mindfully to slow down eating and make you fuller with less food
Eating in a hurry or being distracted will make you less likely to enjoy eating. Instead, eat slowly and pay attention to the texture and taste of your food. People who eat mindfully will eat more slowly so they will feel full by eating less.
- Turn off telephones, televisions, computers, radios, and other distracting things while eating for the next 2 weeks.
- Put everything you need on the table at the start of your meal so you don't have to get up to grab something while you're eating.
- Chew your food thoroughly and focus on its taste and texture.
- Be grateful for every food on your plate. For example, if you eat roasted beets, take a moment to remember all the care and effort involved in growing, transporting, and cooking those beets so you can enjoy them.
Step 6. Quit smoking to reduce belly fat
You might think smoking can keep you slim. However, smokers had higher belly fat than nonsmokers. Therefore, if you want to lose belly fat fast, don't smoke!
- Use lozenges, chewing gum, or nicotine patches to wean your body and remove nicotine from your mind.
- Identify what triggers you to smoke and set a plan to beat the urge to smoke. For example, if you smoke in the car all the time, bite on a toothpick to keep your mouth busy and/or imitate your favorite song to distract yourself.
Step 7. Don't expect continuous weight loss
It's natural for the first 2 weeks to reduce the waist circumference by a few centimeters than in the following weeks-that is if you continue to follow a routine to lose weight. If you are 7 kg overweight than your ideal weight, you will see significant results in the first 1 to 2 weeks and after that it will be more difficult to lose your belly circumference. This is normal, so don't give up!
Overcome stagnation in weight loss by reviewing your habits (for example, by closely watching your diet and exercise regimen), reducing calories, and increasing your exercise routine. You may not experience stagnation in 2 weeks, but if you keep trying, you may notice this weight loss will stop in about 1 month
Step 8. Don't obsess over the numbers on the scale
It's nice to see a number drop on the scale, but it doesn't tell you how much water or fat you have on your body. Weighing every day for 2 weeks is not very helpful because your weight can go up or down depending on what you eat and how much water is stored in your body. Weigh yourself once every few days for the next 2 weeks.
- Fat stored in your thighs, buttocks, or arms is considered healthier than if you had a “beer belly”.
- Measure your waist circumference with a tape measure to find out your belly fat. Wrap the tape measure around your waist in line with your belly button (not the smallest part of your belly). Do not flatten your stomach or pull the tape measure too tight.
- If you are a woman, if your waist circumference is 90 centimeters or more, then you need to lose weight. If you are a man, the recommended figure is a maximum of 100 centimeters.
Tips
- Consult your doctor before changing your diet and exercise if you have a chronic disease or joint problem. Your doctor may ask you to exercise with a physical therapist to avoid dangerous exercise or get help from a nutritionist.
- Remember, drink lots of water. Dehydration will make your body retain water, making you look fatter.
- Try adding oranges to your drinking water to increase your dose of vitamin C and antioxidants. Add sliced oranges, kiwis, lemons, or strawberries in your drinking water.
