Let’s face this ==> belly fat is an ugly one! If you’re ready to learn how to lose belly fat in 2 weeks you can keep away some serious health issues. And of course, get a flat and beautiful tummy!
Have you been to a point where you just wished you could wear a pair of slim-fit jeans period! Or going to the beach and not feeling clowned on by your belly?
I can relate to your feelings right now! When I was overweight a few years back, I was so embarrassed each time I had to get undressed for a good swim. But thanks to my amazing weight loss program, I got rid of my chubby tummy!
Ok, without further ado, let me share with you how you can start waving bye-bye to your belly fat.
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What Causes Belly Fat?
This might be a good question to ask your doctor. There are many reasons that people develop belly fat. Most common causes of belly fat are:
- Diet: A diet high in processed foods, refined sugars, and saturated fats
- Genetics: Belly fat is hereditary
- Inactivity: A sedentary lifestyle, typically coupled with sitting or standing for long hours in front of a computer could result in poor circulation to the abdominal region
- Stress: Stress can worsen appetite and decrease the metabolism rate, which causes fat accumulation and weight gain.
Belly fat is fat formed around the abdomen and they are caused by our own bad habits and by some other factors mentioned above.
These are just some of the main reasons why people develop a protruding belly. There are many others as well.
It’s important to talk to your doctor about what you have been doing to combat this problem so you’ll know how best to treat it.
Maybe asking your doctor for advice on a diet plan or exercise routine will help.
In the meantime, check out this article on how to improve your metabolism – it’ll help you lose weight and get rid of that belly fat as soon as possible.
As I said, if you don’t take actions now about your belly fat, it can cause health issues further down the road.
According to Medical News Today and other medical institutions, an excess belly fat can cause heart disease, high blood pressure, asthma, type 2 diabetes and a few other health issues.
Pro Tip: If you want to know if you have excess belly fat, measure your waist and if you’re a woman and the measuring tape says “above 88cm/35 inches”, I suggest you keep reading!
Science has it that a poor diet is the main cause of belly fat. Maybe, without you realizing it, you’re consuming certain types of foods that are promoting those abdominal fats.
Foods that can make you gain belly fat are:
- Soft drinks
- Sugary foods
- Bottle fruit juices
- Unhealthy fats (trans fats found in packaged foods)
- Refined carbs foods (white rice, white pasta, muffins, bagels, doughnuts, cupcakes, macarons, white bread…)
- Deep-fried foods
- Processed foods (ground meats, packaged burgers, hot dogs…)
- High-Lactose dairy foods (Non-Greek yogurts, non-cottage cheese, dairy-based desserts…)
I personally think a recurrent consumption of those foods mentioned above will definitely cause belly fat. With that said, don’t feel guilty if you’ve binged a few times on a delicious doughnut or hot dog!
Now that you know belly fat can be dangerous, let’s get into the heart of the matter on how to lose your belly fat in just 2 weeks.
Inadequate Body Movement
A lack of exercise can definitely be the root cause of your belly fat.
You may already know that belly fat is among the most stubborn fats in the human body.
With that said, as long as you stay inactive, the fats around the abdomen get comfy and will make your belly their home until you decide to act.
Alcohol & Smoking Habits
Although there are no medical proof about the effects of alcohol and smoking having a direct impact on belly fat, there are still a few studies that can prove that:
- Non-smokers have less belly fat than smokers
- A group of alcohol drinkers inspite of being active, had more belly fat than those who did not exercise and didn’t drink alcohol
Foods That Burn Belly Fat
There are two ways you can lose belly fat and both are effective and I can personally testify to that because I’ve done both.
Tea is rich in polyphenols that are great weight loss aids. And green tea is widely used across the globe for various purposes such as detoxification, weight loss, high blood pressure regulation, and more.
There are a few types of both green and black tea that can help burn belly fat and speed up weight loss as well.
The effects of tea on abdominal fats are even more impressive when paired with exercise.
- Green tea
- Matcha tea
- Pu-erh Tea
- Black Tea
- Mint Tea
- Oolong Tea
Known as the most healthy fats, avocados have the ability to combat belly fat.
The nutritious fats found in avocados work at lowering your cholesterol level and boosting your metabolism. Consequently, weight loss happens, especially around the abdomen.
There’s even one study that shows that people who eat avocados regularly tend to have less belly fat than people than don’t.
Bananas are rich in calories but they are also highly packed with healthy fibers which play a huge role in burning belly fat.
Did you know that berries, especially blueberries can help you drop excess pounds?
Many medical researchers have long searched around blueberries and they’ve come to a point to say that blueberries can help regulate body fat storage. As a result, they can help prevent belly fat formation and also help destroy abdominal fats.
Who knew that salmon could help you lose your excess belly fat? Research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals.
Do you have 10 lbs or 100 lbs to lose and you don’t know where to start? Check out weight loss program below…
How To Lose Belly Fat Naturally, In 2 Weeks?
Eager to know how to lose belly fat in 2 weeks? Well, this won’t happen without a changed diet and a few new personal and healthy habits.
When I followed a weight loss program to shed over 40 pounds, my tummy shrank drastically with the help of a clean and healthy diet.
Nope, I didn’t exercise at all!
And yes you can drop those extra pounds at the abdominal level once and for all without exercises.
Cut Down On Added Sugar
Studies state that when your liver deals with too much added sugars, it gets forced to turn them into fats.
No wonder why those sugary foods can make you gain weight in a twinkle of an eye.
Sugary foods that have lots of added sugar are soft drinks, diet sodas, pastries, bottled fruit juices, canned fruits, diet cookies etc…
Beware also of those so-called healthy products which can contain a high dose of added sugar.
Before purchasing, just take a look at the nutrition facts at the back of the packet.
Besides their ability to deteriorate your general health, added sugars are also the culprit behind belly and liver fat.
So, the first step you can take to reduce your belly fat is to cut down on your sugar cravings or addictions.
If you want to know how to quit added sugar consumption, this article below is for you:
Increase Your Protein Intake
Protein consumption has to be one if not a pillar in weight loss.
According to much scientific research, protein performs two jobs; it helps you burn fat and prevents you from gaining weight.
So, here for you is another easy way of attacking those belly fat; increase your intake of protein!
Foods that are high in protein nutrients have always been linked to weight loss. You can notice that in almost every weight loss program, protein is moderately or highly suggested.
I have followed around 6-7 diets and none of them recommended to cut down on protein.
Why? Simply because protein has the power to reduce weight, especially abdominal fats.
Get Rid Of Alcohol & Cigarettes
As we’ve seen before, drinking and smoking habits can play some role in the development of belly fat.
Try to gradually decrease your consumption of these and analyze the impact on your tummy.
Regulate your sleep pattern
Sleep, sometimes underestimated, plays a fundamental part in achieving weight loss goals.
When we rest, we allow our metabolism to do its thing. If you didn’t know that ==> our body burns more fat while we sleep!
So, if you have a poor sleep pattern or you don’t sleep enough (7-8hrs), you’re simply allowing your belly to stock up on fats.
Try a low-carb diet
After digestion, the carbs we consumed are transformed into glucose. That’s what the body uses to get its energy.
Now, what will happen when you eat fewer carbs. The body will still need its daily dose of energy to perform its functions.
But instead of drawing its energy from the sugar storage, known as the glycogen, it will seek the same from the fat storage instead!
Control your stress level
Believe or not, stress directly impacts our exterior body.
Whatever happens in our emotions, feelings, and mind will automatically reflect on our physical organs.
Some people, when stressed, can experience weight loss but most of the time, it’s rather the opposite that happens.
And there are studies that show how abdominal fat increase happens more when someone is a stressful condition.
What happens if you do the opposite? Reduce your stress level and watch the belly shrink! It works!
Best Exercises For Women To Lose Belly Fat
When you’re trying to lose weight, fat can be stubborn to get rid of – especially in your belly!
Here’s how to lose belly fat in 2 weeks by eating healthy foods and doing simple exercises that target your abdominal muscles.
When I was working out to reduce my belly, I did almost 30 exercises, but 5 of them were the most simple to start with but also very effective.
Doing mountain climbers will work on several parts of the body including the abdominals.
This type of exercise is necessary for belly fat loss and it will contribute greatly to the unveiling of your future abs 😉
Russian twists are among the most effective workouts that target the side of the belly.
Not only do they help burn belly fat but will also get rid of your love handles.
Therefore, if you want to lose your big belly work on your oblique and abs with the seated Russian twists.
Burpees are known to be among the best workouts you can do to combat abdominal fats.
In fact, they work on several parts if not almost all the body parts.
Do this 4-5 times per week and just watch your belly get into shape.
Planks are the best and most phenomenal fat burners for belly fat.
I must confess that this one is not that simple but even a few seconds every day consistently will have amazing results.
In case you didn’t know, let me tell you that walking is among the best fat burning exercises that is geared towards belly fat loss.
When you walk, you are basically allowing your body to draw energy from your fat storage.
As a result, this type of workout has proven to target the internal visceral fats in the abdomen.
Drinks That Burn Belly Fat
Still want to know how to lose belly fat in 2 weeks only?
Ok, now you know a few tips on how to lose belly fat and what workouts you can do to accelerate the process.
There are also some specific drinks that you can include in your diet to boost your weight loss.
I recommend you click here to read about the 4 best fat burning drinks that burn belly fat.
Belly Fat Diet Plan
I have for you a special diet plan that will help you get a flat tummy, just as it helped me a few years ago.
Keep in mind that the first step to getting in shape or to just lose belly fat, a changed diet is key.
7-Day Flat-Belly Menu Plan
Breakfast: boiled egg, bacon, apple, toast and coffee | Lunch: ham and cheese sandwich with avocado | Snack: Greek yogurt | Dinner: Grilled chicken salad
Breakfast: Berry smoothie with chia seeds | Lunch: Kale & tuna salad | Snack: unsalted nuts | Dinner: Cold & lentils salad
Breakfast: Broccoli rabe and egg toast | Lunch: Shrimp salad | Snack: Cheesy peas | Dinner: Grilled chicken
Breakfast: Avocado & banana smoothie | Lunch: open wasabi tuna sandwich | Snack: Berries | Dinner: Flank steak with balsamic vinegar
Breakfast: Cinnamon oatmeal | Lunch: Turkey wrap | Snack: Olive & cheese | Dinner: Red hot chicken pasta
Breakfast: Breakfast burrito | Lunch: Turkey chilli | Snack: Olive & cheese | Dinner: Red hot chicken pasta
Breakfast: Berry and chia pudding | Lunch: Pesto shrimp and pasta | Snack: Trail mix | Dinner: Pecan and pork chops
Recap + More Tips On How To Lose Belly Fat In 2 Weeks
This is a step-by-step process for you to lose belly fat in 2 weeks with a few changes to your diet or workout regimen. Just follow the simple steps below, and by following this routine you’ll be able to achieve the body you’ve always wanted in no time!
- Drink plenty of water: drink at least 8 glasses per day – preferably more! (A study found that 50% of people on an average diet don’t even meet their daily water intake.)
- Eat lots of vegetables (3 servings of veggies daily is ideal.)
- Eat a small meal every 3 hours: spread your eating throughout the day, 6 small meals per day. (Each meal should be about the size of your fist.)
- Eat a breakfast that includes at least 3 grams of fiber and protein; whole-grain choices are best!
- Eat at least 1 cup of fruits per day: fruits are high in antioxidants, and they provide your body with energy.
- Eat the right carbs: pick your carbs wisely – choose complex carbs such as brown rice; avoid simple carb sources such as white rice.
- Eat lean meats: eat lean meat with veggies for dinner, at least 3 times per week.
- Drink alcohol in moderation: 1 drink is all you need; wine is the best choice!
- Avoid eating sugar and artificial sweeteners: avoid foods that have sugar; if you have to eat something with sugar, make it your last meal of the day.
- Don’t skip meals: if you need to skip a meal, make it your dinner – when you wake up in the morning, start your day with breakfast. Your body uses glycogen for energy during the night; since you don’t need energy while sleeping, your body burns fat (which is why you lose weight while sleeping). So if you skip a meal, most of the calories burned are used to digest food already eaten before bed.
Final Thoughts on How To Lose Belly Fat In 2 Weeks
You wanted to know how to lose belly fat in 2 weeks? Well, now you know!
It simply boils down to an improved diet and an active body.
Let me know in the comments below your results after these two weeks!