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Ways to Get Rid of Belly Fat in Two Weeks
the truth be told, if you have quite a lot of belly fat, it's
very difficult if not impossible to lose it all in a matter of
two weeks. These 2 weeks should mostly be considered as getting
the fundamentals right and once you get going, you will start
making great progress. Even if you don't lose all your belly fat
in 2 weeks, it doesn't matter. Weight loss is not really a goal
but rather a lifestyle, so stop putting pressure on yourself like
"I need to lose xxx Lbs of belly fat in xxx weeks".
Some people whenever they reach their goal, will start going back
to their old bad habits and regain weight later on, so what's
the point? Weight loss is an ongoing long term process and all
the good habits you adopt today will not only help you lose weight
but add years to your life as excessive belly fat can put your
health at risk. If you want to stay healthy, adhere to the basics,
there is really no shortcut.
Eliminate empty calories from your diet - If you've been
adhering to an empty-calorie diet for quite a long time, no
wonder you're having a hard time getting rid of belly fat. Empty-calorie
foods are not nutritious and they are usually calorie-laden
but not satiating. As such, overindulgence is common and since
they get digested quickly, they usually trigger a spike in your
insulin and blood sugar/glucose levels fast making you prone
to storing body fat notably in your belly and waist area. Popular
empty-calorie foods include processed carbs like white bread
and white rice, donuts, cakes, potato chips, ice cream, soft
drinks, alcoholic drinks like beer and so on. Just consider
1 Ice Cream Sundae with chocolate topping and whipped cream
contains 437 calories, most of them deriving from saturated
fats(13 grams) and sugars(35 grams). This is the kind of food
you should only have as a treat.
Cut back on sodium - Sodium is bad for weight loss as wherever
there is sodium, there is water. Sodium promotes water retention,
bloating and weight gain as a result. This is something a lot
of weight loss adherents don't realize, excess weight is not
only about excess belly fat. Beware of certain foods high in
sodium like canned foods, salad dressings, bouillon cubes, pop
corn, pretzels, table salt, baking powder, baking soda, powdered
broths, gravies, instant noodles seasoning packet, yeast extract
spread(Marmite), processed meats like ham, bacon, salami, hot
dogs, deli meat and cheese like mozzarella, provolone, romano
and parmesan. Cutting back on sodium-rich foods will also benefit
your health as well as helping you lose weight and flattening
Have a glass of lemon water - If you use to drink water,
add a dash of fresh lemon juice(half a lemon). If you can have
the water lukewarm, it's even better. Try having several glasses
each day, first thing in the morning on empty stomach and after
your meals. Lemons are a storehouse of antioxidants like vitamin
C, B and other valuable nutrients like riboflavin, magnesium,
potassium, calcium, phosphorus. Here are some weight loss benefits
of drinking lukewarm lemon water.
Lemon water aids digestion and regulates sugar absorption which
is beneficial for your metabolism and weight loss.
(ii) Lemon water prevents constipation due to its high potassium
content which acts as a natural laxative. Constipation is a
known enemy of weight loss.
Lemon water will quench your thirst and halt your cravings for
nutrient-dense foods - Now that you've made a choice to eliminate
empty-calorie foods from your diet, add nutrient-dense foods in your
grocery list. Favor foods like lean protein, complex carbs, vegetables,
fruits, legumes, beans and nuts. These contain nutrient-dense calories
which will keep hunger pangs at bay, prevent binging and rev up your
metabolism for faster belly fat riddance.
Avoid overeating - It's easy to overeat even healthy foods
and this will increase your chances in gaining more belly fat.
Food is naturally converted to glucose/sugar for energy but
if too much sugar is in your blood, your glycogen stores(sugar
storage cells) will get saturated faster and any excess is stored
as body fat. Always control your portions, this is why small
4-6 meals per day is often recommended by nutritionists. The
3 big meals a day can easily promote overeating.
Exercise intensely - You want to get the maximum benefits
of your cardio workout? Forget the long endless boring jogging
sessions. Run faster and increase the intensity by making longer
strides and keeping your knees high. Vary the pace from fast-medium-slow.
Then repeat. You'll burn more belly fat with this strategy known
as HIIT(High Intensity Interval Training). If you go to the
gym, it's easy to perform HIIT on a treadmill by timing your
runs say 3 mins fast, 2 mins medium and 1 min slow but running
in the park is fine as well. If you do 3 sessions, that's only
18 minutes of intense cardio(6 mins per session) as compared
to long hours of slow endless running. It has been proven that
HIIT burns belly fat well beyond the initial exercise as it
sets your fat burning metabolism on fire.
If you follow these simple tips without worrying how much fat
you will lose in a particular time frame, you will be impressed
by the amount of belly fat you will shed in the long run. By
treating it as a lifestyle, you'll also enjoy what you're doing
making your weight loss mission less daunting.