HOW TO LOSE BELLY FAT IN 2 WEEKS
Losing belly fat in 2 weeks is a very challenging goal but you can achieve it with a proper diet and workouts. Here I give some tips and ideas to lose belly fat in a healthy way.
LOAD UP MORE VEGETABLES
Load up on vegetables because they play an important role in losing belly fat and it can also make you lose weight. Vegetables are high in water content, which will help you feel full and maintain a healthy weight. Plus, they’re loaded with vitamins, minerals and fiber. If you don’t like vegetables, there are many vegetables out there that might be more palatable than the ones you have tried before! Here’s a list of some veggies that might be worth checking out: spinach, broccoli, asparagus, cauliflower (or cauli), Brussels sprouts, kale and Swiss chard.
Vegetables are high in fiber, which helps you feel full and satisfied so you’re less likely to overeat on unhealthy foods. Eat around 2 to 3 cups of vegetables per day to cut back on calories for the next 2 weeks.
EAT MORE PROTEIN AT EACH MEAL
Protein is very much important for losing belly fat, it makes your body feel full for a longer time so you won’t eat more. Take protein at each meal (20-30 grams) because protein increases metabolic rate and aids in maintaining muscle mass and strength while losing weight. Take more lean protein sources such as chicken, fish, tofu and legumes. You can take protein supplements also because it makes easy to make your meal finish, you can two scoops a day for a healthy diet.
3. CREATE A CALORIE DEFICIT
A calorie deficit means when you are in calorie deficit you should burn more calories than you consume. A calorie deficit is very much important to lose belly fat and it helps you to lose weight also. Being in a calorie deficit you will start burning more calories so it makes it easy to lose belly fat. Start calculating your calorie for your daily food intake and burn more calories than that.
4. EAT MORE FIBER-RICH FOODS
Fiber foods are mainly best for Digestion and fiber foods will make your stomach full for a longer time. Take processed grains like wheat bread and white rice are less nutritious than whole grains which fill you up and lower the risk of obesity and diabetes. Take 20 to 40 grams of fiber a day, if you are a man you can take up to 40 grams not more than that and if you are a woman take up to 20-25 grams a day. Many people have doubts about what to eat in fiber, take oats, apples, bananas, chia seeds and broccoli.
5. CARDIO EXERCISES
Cardio exercises help you to lose belly fat and make your body fresh and healthier. Cardio exercises like running, skipping, swimming and walking can make you burn more calories and make you lose weight and belly fat. Choose an activity you enjoy doing so it makes it easy to lose your belly fat, and be consistent with the exercises don’t skip if it is difficult. Being consistent with the cardio exercises will give you the results very soon.
6.TRY HIGH-INTENSITY INTERVAL TRAINING
HIIT raises your heart rate and challenges your muscles. In comparison to low-intensity training with little to no variation, it is also more efficient at burning more calories in less time. Work out with HIIT at least three to four times per week (or, in addition to aerobic exercise, perform shorter HIIT routines every day). This type of exercise helps to increase your metabolic rates and makes you burn more calories in a shorter amount of time.
1. Exercises that can be used for HIIT include burpees, running, cycling, and jumping jacks. Pick physical activities that are both effective for you and enjoyable.
2. You may keep on schedule with your intervals and rest periods by using a timer. Use a smartphone app or a fitness tracker with a timer built in.
3. HIIT can be intense, and you can perspire more than normal as a result. To stay hydrated during and after your workout, make sure to consume lots of water
7.ADD STRENGTH TRAINING TO YOUR WORKOUTS
Strength Training is an effective way to lose belly fat because it helps to increase your metabolism and burn fat throughout the day. Lifting weights will help to build your muscle in a healthy way.
1. Focus on exercises like squats. Bench press, shoulder press and pull-ups
2. First do dumbbell exercises, but if you are familiar with dumbbells use machine exercises.
3. Include aerobic exercises with strength training for an effective way to lose belly fat. Aerobic exercises like planks, leg raise and Russian twists.
AVOID ALCOHOL AND SMOKING
Avoiding alcohol and smoking can improve your health and it will result in losing belly fat. Alcohol is high in calories so it makes you gain weight and belly fat. Alcohol can be taken with a limit but 3 months once, taking it like this won’t affect your body. Too much alcohol injures your liver and makes your health worst.
Smoking is also dangerous to your health, it is more dangerous than alcohol. It has abdominal fat and a risk of metabolic syndrome so it may cause various health problems. If you quit smoking it may help you in losing belly fat and also to lose weight. Avoid smoking so you can have healthy life.
REDUCE STRESS LEVEL
Stress level causes you to lack of sleep so it makes belly fat accumulation. Doing exercises can make you relieve stress and improve your health. Improve your sleep timings, sleep for 7-8 hours a day for better health. Higher stress level can make you to gain weight and belly fat.
REDUCE SUGAR AND OIL FOODS
Sugar and oil foods are bad for your health and make you gain weight and belly easily. Avoid foods that are high in sugar and oil to lose weight and belly fat. Avoid oil-fried items, baked foods, soda and junk foods. Too much sugar can cause high blood sugar levels and can lead to many diseases. Too much of oil can also lead to heavy risk of heart disease.
EXERCISES TO LOSE BELLY FAT
1.DO AEROBIC EXERCISES
Go Walking, jogging and running for the next 2 weeks to burn calories and lose belly fat. Aerobic exercises make your body brisk and make you feel fresh.
1. Consult your doctor before starting any new exercise program
2. If you are new to these exercises, start slow by doing 30 mins a day. You will increase the time limit by seeing your progress.
2.DO ABS WORKOUT
You can do abs workout daily, it is a small muscle it will get into your control day by day. Don’t do some many ab workouts daily, do only 3 abs workouts daily. Stitch to the 3 abs workout for a month to see the progress.
1. Plank
2. Leg Raise
3. Crunches
4. Russian Twist
Do these ab exercises to lose your belly fat in 2 weeks.
3.Do Heavy Workouts
Lifting Weights make your body to build lean muscle and it will boost your metabolism so you can loose your belly fat. A Combination of Strength training and aerobic exercises is more effective to lose weight.
1. Deadlift
2. Squats
3. Push up
4. Bench Press
5. Pull up
Do these Exercises to build your body strength and to lose belly fat. Follow these diets and workouts you will the belly fat in 2 weeks. Live Healthy and Stay happy.