It is understandable to want to firm up for a leaner look, but a little extra padding around your midsection is normal.It is impossible 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 2 weeks.Continue your efforts to lose belly fat over time.
Step 1: Load up on some vegetables.
Vegetables are low in calories and have a lot of vitamins and fiber.You can cut calories by eating 2 to 3 cups of vegetables a day.To see the 1 cup value of different types of vegetables, go to www.choosemyplate.gov.The entire rainbow should be eaten each day.Start your meals with vegetables and greens.
Step 2: If you want to build muscle faster, you should eat more lean meat.
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 little or no fat.Tofu, seitan, beans, peas, and lentils are some of the non-meat sources of nutrition.
Step 3: It's important to get enough calcium and D.
Dairy products are known for their calcium and vitamin D, which have been linked to more weight loss in a short 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 cheeses 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 ones.If plain yogurt is too plain for you, add some fresh fruit.Cottage cheese is a great choice.Green vegetables, orange juice, english muffins, soymilk, and cereals add to your daily intake of calcium and vitamins D and K.
Step 4: Whole grains are rich in fiber.
White bread, white flour pastas, and white rice are not as good for you as whole grains are, which will fill you up and lower your risk of heart disease.Whole grains have a lot of fiber, which can reduce bloat over the course of 2 weeks.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 a 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 two 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.Balance your Omega 3 with Omega 6.There are many sources of oil and seeds.
Step 6: It's a good idea to snack on whole grains and healthy fat.
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.Look for portion sizes and ingredients lists on the labels.Don't go to the snack bar if you see "high fructose corn syrup" or "fractionated palm kernels 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: Sugary drinks and treats are not recommended.
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 can be used to treat a sweet tooth.Combining the two will make strawberries coated in dark chocolate.
Step 8: Be aware of 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.Only buy whole grains, fruits, vegetables and lean meats for the next 2 weeks.
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 consuming.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're 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 5 or 6 days a week.
You can burn calories and fat by jogging, running, or walking for 2 weeks.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.Talk to your doctor before starting an exercise program.If you are new to exercise, start slowly and work your way up to 30 or 40 minutes.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: You will stick with it if you choose a form of aerobic exercise you enjoy.
The next two 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.Whatever activity you choose, make sure to get your heart pumping for at least 20 to 30 minutes so you work up a good sweat.Swimming is a great option that won't hurt your joints.It's fun to take a dance class with friends or family.
Step 12: Strength training can be done 3 times a week.
Lifting weights will build lean muscle, which is necessary to burn fat throughout the day.A combination of strength training and aerobic exercise is more effective to lose weight than just doing one or the other.The minimum amount of aerobic activity for the day is 30 minutes.If you don't know how to do dumbbell exercises, use the weight machines.If you plan to weigh yourself frequently, keep in mind that muscle weighs more than fat.You will be able to blast 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 so you can maintain good form for the full set.
Step 13: HIIT is a high-intensity interval training.
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, but you have to 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.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: You have to work your core.
Working your core will help build and tone your abdominal and back muscles.The more you engage your core, the more lean muscle you build, and the less calories you burn.You will look leaner after just a week of core training.Try some yoga moves like plank, warrior twists, and cobras to stretch and tone your core.
Step 15: Exercise should be done throughout the day.
For the next two weeks, try to take the stairs or walk around more.Take a 10 to 20 minute walk after eating to help your body digest and burn calories.Walk the rest of the way if you get off the bus a few stops early.If you live close to your regular shops, you can run your errand on foot.It is possible to walk or bike to work.You can use the stairs instead of the escalator.
Step 16: Keep 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 also 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 liquid diet and other weight loss tricks.
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 hot new diet program.If you don't get enough calories or cut 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 1000 calories per day.Since 2 weeks isn't a lot of time, plan to cut 700 to 1,000 calories per day.Don't add unnecessary calories to each meal.Put mustard on sandwiches and eat it open-faced.Substitute bread for lettuce or a wrap.You can make cauliflower rice to eat 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 if you practice mindful eating.
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 satisfied because they eat less.Don't use your phone, computer, radio, or TV for the next 2 weeks.You don't have to get up in the middle of your meal if you bring everything you need 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 is possible to cut down on belly fat by quitting smoking.
You might think smoking helps you stay slim.Non-smokers have a lower amount of fat than smokers.If you want to lose belly fat quickly, ditch the sticks.lozenges, gum, or patches can help you quit nicotine.Have a game plan to get rid of cravings.If you always smoke in your car, you can distract yourself by chewing on a toothpick and 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!You can break through a weightloss plateau by changing your habits.Enhancing your workout routine and scrutinizing your diet are some of the things you can do.If you keep working hard, you may see your weight loss stall around the 1 month mark.
Step 23: Don't worry about the number on the scale.
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 yourself 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 a good idea to keep track of it.The measuring tape should be wrapped around your waist at the level of your navel.Don't pull the tape too tight.