The quickest way to lose belly fat in 2 weeks (5 tips to shed belly fat fast)!

| May 13, 2018

The quickest way to lose belly fat in 2 weeks (5 tips to shed belly fat fast)!

 

Belly fat, or visceral fat, is an especially harmful type of fat that sits around your organs. When you embark upon a new training plan, you’ll probably lose a good deal of belly fat in the first 2 weeks because changes to your diet and exercise level can result in relatively large weight loss in a short time.

Learn the truth about how the body stores and removes belly fat, then adjust your lifestyle for maximum fat reduction.

If you want to lose weight, especially abdominal fat, there are a few things to bear in mind:

Don’t restrict calories too much i.e. don’t starve yourself.

 

This may seem a natural thing to do but is actually counterproductive because it causes your body to go into starvation mode. This slows down metabolism and when you eventually stop starving yourself, your body will replenish your fat stores and then some as it is preparing itself for it to happen again. This is a common cause of people actually gaining weight after dieting.

You can’t spot reduce fat.

 

You should never focus on just losing belly fat because the body doesn’t work like that. The unfortunate fact for many is that abdominal fat is one of the hardest and last to shift but as long as your fat loss regime is effective, you will make progress.

Ok, here are 5 ways that you can drop belly fat in the next couple of weeks.

 

Combine Strength Training With Aerobics

Following a regular exercise regimen helps you to reduce overall body fat, including belly fat. While you can maximize weight loss by boosting the amount of time spent exercising over an intensive couple of weeks, just keep in mind that it’s better to develop a plan that’s sustainable in the long term to help keep weight off. Of course, reduced body fat is not the only benefit as you’ll also strengthen bones and muscles and lower your risk of heart disease and diabetes.

If you don’t already exercise, are grossly overweight or have any health concerns, make sure to check with your physician before you begin. Be sure to start gradually and work up to getting the recommended 150 minutes of moderate-intensity aerobic activity and two or more days of muscle-strengthening resistance activities per week. 

Plan to spend about 20 to 50 minutes in each strength training session, depending on the number and type of exercises in your training programme . Don’t hesitate to consult a personal trainer or physical therapist if you’re not familiar with strength training; it’s essential to learn the proper form and get guidance for developing an effective program.

Resistance training strengthens and builds muscles by making them work against a force. That force can come from lifting weights, pushing against a wall, working with resistance bands or using your own weight (such as with push-ups, squats and lunges). 

Aerobic exercises, also called endurance activities, move large groups of muscles in the body, which increases your heart rate. Choose aerobic exercise you enjoy, whether it’s swimming, bicycling, dancing, soccer, running, boxing/martial arts or walking.

If you really want to crank up the fat loss, then consider interval training. This will get your workout done quickly and can keep your metabolism raised for hours post workout for even more fat loss.

 

Lower Calories to Lose Fat

If you want to lose weight you’ll need to consume fewer calories than your body burns; it’s a simple equation really. You have the best chance of keeping the weight off when you lose at a gradual rate of 1 to 2 pounds per week. 

If you want to be more aggressive and lose more, you’ll need to figure out if you can eliminate enough calories to make it happen. 1 pound of fat is approximately 3500 calories, so to lose 1 pound per week you would need a calorie deficit of 500 calories per day (500 x 7 = 3500). Also bear in mind that weight loss is always quickest when starting a new program so you will probably lose more in the first few weeks before it flattens out.

To have enough energy to keep your heart, brains and organs working, women need at least 1,200 calories daily, while men should consume no fewer than 1,500 calories. If your weight-loss calorie goal falls close to the minimum recommended calories, then it’s a realistic goal. Just don’t go beneath these figures unless under the guidance of a physician or nutritionist.

 

Ditch the junk!

If you’ve been around the exercise and fitness circuit for any length of time I’m sure that you’ll have heard the phrase “abs are built in the kitchen.” It may sound cliched but it is also true.

 

You can train hard & build muscular abs, but if you eat junk food all day, you won’t lose your belly fat. Stop eating processed food. Eat whole, unprocessed foods such as:

  • Proteins. Meat, poultry, fish, whey, eggs, cottage cheese
  • Vegetables. Spinach, broccoli, salad, kale, cabbage, carrots, beans 
  • Fruits. Banana, orange, apple, pineapple, pears, tomatoes
  • Fats. Olive oil, fish oil, real butter, nuts, flax seeds
  • Carbs. Brown rice, oats, whole grain pasta, quinoa

 

You don’t have to be perfect all the time. It’s ok to allow yourself the occasional treat. In fact, eating junk food can actually help fat loss by keeping your hormones sharp. But that’s no excuse to binge! Eat junk food 10% of the time max. That’s 2 junk meals/week if you eat 3 meals/day.

 

Eat more fibre and nuts

Another great addition to your diet is fibre and nuts. Although many people like to stay away from carbs in their diet when they’re trying to lose weight, adding the right, fiber-rich ones can have inches off your belly in a hurry. And while nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against belly fat so go a little nutty to lose weight!

 

Get enough sleep

There are numerous other factors that affect weight loss and gain and lack of sleep and stress are 2 major factors. The hormone cortisol is released if the body is stressed (and a lack of sleep can also cause this) and one of its primary functions is to increase fat storage, especially around the abdominal area.

So, make sure you get enough sleep, and chill out! Maybe try a little meditation to relax you first thing in the morning and/or last thing at night.

Ok, there you have it; 5 simple tips to help you to lose belly fat in the next couple of weeks. There’s nothing earth shattering here and that is because the fundamental principles of weight loss haven’t changed, but many people just don’t follow through on the information they learn. Hopefully this will help you to shed a few pounds; good luck, now where’s that carrot?

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Category: Articles, Diet, Nutrition, Recipes, Weight Loss

About the Author ()

I’m just an average guy who spent 15 years in the Armed Services, and when about to leave thought “Hmmm, what the heck am I going to do now?!?” Being an ex-serviceman I have always had a passion for health and fitness and wanted to help others reach their goals. I have 4 wonderful daughters (hence my lack of hair) and they are my reason “why” I do this. I wanted to have lots of energy to make the most of my family time, especially when the kids are young and making you run around like a lunatic!!! I've managed to keep myself in good shape all my life and it is never too late to start. But you have got to believe in yourself, a LOT!!!! And that’s where I come in. I can help you overcome your doubts and show you how to look after yourself physically and mentally so you can have the physical energy to be able to enjoy all the free time with your friends and family. I guess that about wraps it up; I hope the site helps you in some small way in your health and fitness and personal development journey.

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