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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
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Having a “belt” around your belly is normal, but it’s understandable why you’d want to tighten your bust for a slimmer figure. Although belly fat can’t completely disappear in just 2 weeks, you can quickly lose some by losing weight and overall body fat. All you need to do is choose the right foods (while cutting calories), increase your exercise, and make some lifestyle changes over the next 2 weeks. Then you can continue your efforts to lose belly fat for a longer period of time!
Steps
Push back belly fat with diet
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Increase your intake of colorful vegetables. Vegetables are relatively low in calories and packed with vitamins, antioxidants and fiber, which can help keep you full and healthy. You should eat about 2-3 cups of vegetables a day to reduce calorie intake for the next 2 weeks. Go to https://www.choosemyplate.gov/vegetables for standard 1 cup cooked and raw vegetables of different types of vegetables. [1] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source Try to eat enough “seven colors of the rainbow” every day!
- Start your meal with vegetables before moving on to foods with more calories like protein and carbohydrates.
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Eat more lean protein at each meal to build muscle faster. Protein helps build lean muscle mass, which means you’ll burn more calories throughout the day – even at rest! Calories from lean protein should make up about 15% to 20% of your daily calorie intake (increase this percentage if you’re physically active most days of the week). [2] X Harvard Medical Schop Trusted Source Go to Source
- Choose egg whites, fish, chicken or red meat that have very little fat.
- Non-animal sources of protein that also help build muscle include tofu, soy sauce, spaghetti, beans, peas, and lentils.
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Make sure you get enough calcium and vitamin D. Dairy products, which are rich in calcium and vitamin D, are believed to help you lose more weight in less time. Women under 50 and men under 70 need about 1,000 mg of calcium and 600 IU of Vitamin D per day. Women over 50 and men over 70 should aim to get 1,200 mg of calcium and 800 IU of Vitamin D per day. [3] X Research Sources
- Protein-rich Greek yogurt, cow’s or nut milk, and low-fat cheeses can help fill you up and reduce calcitrip, a hormone that signals the body to increase fat storage.
- Choose unsweetened or low-sugar yogurt instead of sweetened varieties. If you feel the unsweetened yogurt is too bland, you can add some fresh blueberries or raspberries.
- Mozzarella, feta, goat’s milk, and cottage cheese are all great options.
- Non-dairy products such as green vegetables (such as collard greens, kale, broccoli, soybeans), orange juice, English muffins, soy milk and cereals also help replenish calcium intake. and vitamin D for the body.
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Replace refined grains with fiber-rich whole grains. Whole grains are more nutritious than refined grains (such as white bread and white rice), keep you full and reduce your risk of heart disease, obesity, diabetes, and some cancers. Whole grains are also high in fiber, which helps you to be less gassy for 2 weeks. [4] X Research Sources
- Whole-wheat bread is an easy choice, but quinoa, wild rice, lentils, brussels sprouts, broccoli, oats, apples, bananas, flaxseeds and chia seeds are also included. Good sources of fiber.
- Aim for 25 g of fiber per day if you’re a woman, and 38 g per day if you’re a man. [5] X Research Sources
- Although 300 g of carbohydrate per day (with a 2,000 calorie diet) is considered normal, you need to reduce it to 50 – 150 or 200 g/day over the next 2 weeks to lose weight faster.
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Replace saturated fats with monounsaturated fats that contain omega 3. Healthy fats like avocados, olive oil, flaxseeds, chia seeds, nuts, and nut butters have omega fatty acids. 3 (these substances help regulate the body’s function of burning and storing fat). They also keep you energized and full, so you’ll eat less the next time around. [6] X Trusted Source PubMed Central Go to Source
- People with diets rich in omega 3 tend to have less visceral fat (a harmful form of fat that surrounds organs) and a lower risk of diabetes.
- Fat is not a low-calorie food, so be wary of portion sizes! Try to limit olive oil and nut butter to 2 tablespoons (or 2-3 servings) for the next 2 weeks.
- The recommended intake of omega 3 fatty acids is 1.6 g for men and 1.1 g for women.
- Don’t forget the balance between omega 3 and omega 6! Sources include safflower oil, sunflower oil, corn oil, soybean oil, walnuts, sunflower seeds, pumpkin seeds, and other nuts. [7] X Harvard Medical Schop Trusted Source Go to Source
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Snack on foods made with whole grains, lean proteins, and healthy fats. Snacks help you keep your blood sugar levels steady and boost your metabolism. However, how and how often you eat is important! Instead of grabbing a cake, choose whole foods like fruits, nuts, or whole grains. Snack only on an empty stomach (preferably 2 times a day in between meals) and limit it to 100-150 calories for quick weight loss.
- Always carry snacks in your pocket, in your desk drawer, or in your car (anywhere where you know you’ll be hungry in the afternoon or evening).
- Packaged proteins and snack bars are loaded with added sugars, harmful fats, and refined ingredients. You should read product labels carefully to check serving sizes and ingredient lists. If the list says “high fructose corn syrup” or/and “fractionated palm kernel oil,” stay away from that snack! [8] X Harvard Medical Schop Trusted Source Go to Source
- For example, protein smoothies with yogurt, almond or oat butter, or an apple with 2 tablespoons peanut butter, sunflower butter, or almond butter will keep you full longer with protein, fat healthy and fiber.
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Avoid sugary drinks and snacks. People who often drink soft drinks or juices and eat sweet foods often have more belly fat due to excess calories and sugar. Stick to the water and only eat sweet dessert once a week for the next 2 weeks to get a slimmer belly quickly – and remember to pay attention to portion sizes! [9] X Trusted Source PubMed Central Go to Source
- If you’re a sweet tooth, you can treat yourself to naturally sweet treats like strawberries or dark chocolate (both have antioxidants). Better yet, you can combine the two ingredients to make strawberry-wrapped dark chocolate!
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Be smart when buying food. Most grocery stores display whole foods on the outside of the store, and most of the unhealthy food is on the inside shelves. You should go outside to buy food, and try to put in the cart or the colorful fresh fruits and vegetables.
- For the next two weeks, buy only whole grains, lean protein, and fresh fruits and vegetables.
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Eat less food at each meal. Recognizing the right portion sizes is extremely important in losing weight (and fat). Whether you cook at home or eat at a restaurant (especially those that serve large portions), be mindful of how much food you actually eat. [10] X Trusted Source Dairy Council of California Go to Source
- When eating out at a restaurant, share a meal with a friend or bring a box to share half of the food to take home. That way you won’t be tempted to overeat.
- Measure portion size by hand:
- Cooked vegetables, dried grains, chopped or whole fruit: 1 fist = 1 cup (16 tablespoons)
- Cheese: 1 index finger = 43 g
- Noodles, rice, oats: 1 palm = 0.5 cup (8 tablespoons)
- Protein: 1 palm = 85 g
- Fat: 1 thumb = 1 tablespoon
Exercise to lose fat
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Do aerobic exercise for at least 30-40 minutes a day, 5-6 days a week. You can run slow, run fast, walk briskly to burn calories and fat every day for the next 2 weeks. Aerobic exercises also help your body produce endorphins that help you feel more energized and confident after a sweaty workout. Feeling good will help you get through these 2 weeks more easily because you will have to cut calories and do more – it can be hard, but don’t give up!
- Always consult your doctor before starting any exercise program.
- If you are new to exercise, start slowly with gentle exercises and increase gradually until you have done it for 30-40 minutes. For example, start by jogging for 15 minutes and walking for the remaining 15 minutes. After 1 week, you can jog for 30 minutes, gradually increasing the speed and intensity of the exercise.
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Choose a form of aerobic exercise that you enjoy that is easy to maintain. An activity that creates excitement will help you get through the 2 weeks much easier. Swimming, dancing, kickboxing and more can also count towards 30 minutes of aerobic exercise (minimum). Whatever activity you choose, you need to make sure to raise your heart rate for at least 20-30 minutes in order to work up a sweat.
- Swimming is a great sport because it is less stressful and does not cause joint pain.
- Sign up for a dance class with friends or family for extra fun!
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Add strength training 3 times per week. Weight training will help build lean muscle, which is essential for boosting metabolism and burning fat throughout the day. A combination of strength training and aerobic exercise will result in faster weight loss than doing either exercise alone. [11] X Trusted Source PubMed Central Go to Source
- Strength training does not count towards 30 minutes of aerobic activity per day.
- If you don’t know how to do barbell exercises correctly, you can use a weight machine.
- If you plan to lift weights every few days, keep in mind that muscle weighs more than fat. But don’t worry, muscle mass will help you burn belly fat faster in the next 2 weeks!
- Start with simple and common exercises such as biceps curls, triceps, standing with arms outstretched, and bench presses.
- Do 3 sets, 8-10 times each set. You should use enough weight so that you can maintain the correct posture for the whole set, but remember to rest between sets.
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Incorporate high-intensity interval training (HIIT). HIIT helps increase the heart rate and the muscles do not get used to the exercise. It also helps burn calories more efficiently in less time (as opposed to low-intensity exercise and no or little variation). Do HIIT at least 3 or 4 times a week (or every day for less time plus aerobic exercise). [12] X Trusted Source PubMed Central Go to source
- For example, you can sprint for 30 -60 seconds while jogging. Return to a moderate-intensity jog 2-4 minutes before the next sprint.
- Even walking can be adapted into a HIIT workout by varying the speed and incline. Walking is a good alternative exercise if you have weak knees or other joint problems. Try a 20-minute session on the treadmill:
- 3 minutes warm-up at 5% slope
- 3 min brisk walk at 7% slope
- 2 minutes brisk walk at 12% slope
- 2 minutes walk at a moderate speed on a 7% slope
- 2 minutes brisk walk at 12% slope
- 2 minutes walk at a slow to moderate pace at a 15% incline
- 1 minute walk at a moderate pace at a 10% slope
- 2 minutes brisk walk at 12% slope
- 3 min cool down at 5% slope
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Train your core every day to increase strength, tone, and balance. Core exercises will help build and tone the abdominal and back muscles. Remember that there’s no such thing as a “placement” workout, but the more core you use, the more lean muscle you’ll build and the more calories you’ll burn throughout the day.
- Plus, your figure will also improve after just 1 week of core training (which makes you look more toned)!
- Try some popular yoga poses like plank, warrior, and cobra to stretch and tone your core.
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Take advantage of opportunities to exercise throughout the day. Try to take the stairs or walk more in the next 2 weeks. Walk for 10-20 minutes after eating to help your body digest, burn more calories and boost metabolism. [13] X Trusted Source PubMed Central Go to Source
- Get off the bus a few stops away from your destination and walk the rest of the way.
- Walk on the street for errands if you live near shops.
- If possible, walk or cycle to work.
- Take the stairs instead of the machine or the escalator.
Make some lifestyle changes
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Get enough sleep and manage stress. Diet and exercise are essential, but sleep and stress levels also affect how the body uses and stores fat. Less sleep and high levels of stress will increase cortisol levels, which tell the body to store fat in the abdomen. Therefore, if you have stressful issues at work or at home in the next 2 weeks, try to manage stress. [14] X Research Source
- Try to set aside at least 10 minutes each day for mindfulness meditation. Yoga can also help you reduce stress. Plus, you help tone muscles and burn calories!
- See your doctor if you suspect you have a sleep disorder (such as insomnia or sleep apnea) that’s keeping you from getting a good night’s sleep.
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Don’t believe detox programs, liquid diets, and other weight-loss marketing gimmicks. Detox programs are usually only effective for weight loss when combined with a healthy diet (because liquid diets won’t provide the nutrition you need). No matter how promising the new diet program is, there are no miracles in reality!
- Intermittent diets can be harmful, especially if you don’t get enough calories or cut out an entire food group (which can lead to malnutrition). [15] X Research Source
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Don’t starve your body. Eating too little will signal the body to enter fat storage mode, so eat breakfast, snack on healthy foods and fresh meals. Avoid eating less than 1,200 calories/day (for women) and 1,500 calories/day (for men). Cutting 500 to 1,000 calories per day is considered healthy. Since 2 weeks is not much, you should plan to cut 700 to 1,000 calories per day. [16] X Harvard Medical Schop Trusted Source Go to Source
- Eliminate excess calories in each meal. For example, you could put mustard on a sandwich instead of mayonnaise and eat one slice instead of two. You can even replace the bread with lettuce.
- Make cauliflower rice to go with a stir-fry or salmon salad.
- Try replacing pasta with zucchini noodles to cut calories.
- Use the calorie deficit calculator to find your daily calorie needs.
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Don’t obsess about counting calories. While eating fewer calories will help you lose weight, you need to focus on quality over quantity. Besides, if you have to keep track of your calorie intake, you will not eat well and may become depressed when you accidentally overeat. Keep an eye on calories but don’t obsess over numbers – focus on fueling your body well for the next 2 weeks (and beyond!). [17] X Research Source
- For example, 100 calories of an apple will affect the body unlike 100 calories of apple pie. Apples contain natural sugars and are high in fiber, while apple pie contains added sugars, saturated fats, and simple carbohydrates.
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Practice mindful eating to slow down and feel fuller with less food. Eating when in a hurry or distracted will make the meal less palatable. Instead, eat slowly, paying attention to the texture and flavor of the food. People who practice mindful eating will eat more slowly, so you will feel full with less food. [18] X Trusted Source Harvard Medical Schop Go to Source
- Turn off phones, televisions, computers, radios, and other distractions while eating.
- Put everything you need on the table before you eat so you don’t have to get up in the middle of the meal to get it.
- Chew thoroughly, focusing on the flavor and texture of the food.
- Think about feeling grateful for each item in the bowl. For example, if you eat sautéed vegetables, you can remind yourself of how much effort it takes to grow, transport, and cook before it’s placed on your table.
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Quit smoking to reduce belly fat. If you smoke, you can assume that you are thinner because of smoking. However, smokers have more visceral fat than non-smokers. Therefore, if you want to lose belly fat quickly, don’t touch cigarettes! [19] X Trusted Source PubMed Central Go to Source
- Use lozenges, gum, or patches to help your body slowly wean off nicotine.
- Identify smoking triggers and make plans to suppress cravings. For example, if you’re smoking in your car, chew something to keep your mouth busy and/or sing a song to distract yourself.
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Don’t expect to lose weight steadily. Usually people can lose more waist circumference in the first 2 weeks than in the following weeks – that is if you stick to the right weight loss plan. If you are at least 7 kg above your ideal weight, you may see visible results in the first 1-2 weeks, but after that, it can be more difficult to lose belly fat. This phenomenon is normal, so don’t give up! [20] X Trusted Source PubMed Central Go to Source
- Overcome non-progression by rethinking your habits (i.e. reviewing diet and exercise), cutting calories, and increasing exercise. You may not experience this in 2 weeks, but if you continue to maintain the weight loss regime, you may notice that the weight will level off without continuing to lose once the one month mark is reached.
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Don’t obsess about the number on the scale. It’s exhilarating to see the number on the scale drop, but that number doesn’t tell you about water weight or different types of body fat. Weighing every day for 2 weeks isn’t very helpful, as you may be heavier or lighter depending on what you eat and how much water you have in your body. You should only weigh yourself every few days for the next 2 weeks. [21] X Trusted Source Harvard Medical Schop Go to Source
- Fat stored in the thighs, buttocks, or arms is actually considered healthier than a “beer belly.”
- Measuring your waist with a tape measure is a great way to track belly fat. Wrap the tape measure around your waist past your navel (not the slimmest part of your belly). Do not tighten the gauge.
Advice
- Consult your doctor before making changes to your diet and exercise regimen if you have a chronic medical condition or joint problems. Your doctor may ask you to work out with a physical therapist to avoid harmful exercises or seek the help of a dietitian.
- Remember to drink lots of water. Dehydration causes your body to retain water and look like you’re gaining weight.
- Try adding fruit to the water for a boost of vitamin C and antioxidants. Simply drop a few slices of orange, kiwi, lemon or grapefruit into the water.
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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
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Having a “belt” around your belly is normal, but it’s understandable why you’d want to tighten your bust for a slimmer figure. Although belly fat can’t completely disappear in just 2 weeks, you can quickly lose some by losing weight and overall body fat. All you need to do is choose the right foods (while cutting calories), increase your exercise, and make some lifestyle changes over the next 2 weeks. Then you can continue your efforts to lose belly fat for a longer period of time!
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