Visceral fat, commonly called belly fat, is one of the most harmful forms of fat you can develop in your body. The fat hangs underneath your stomach muscles. Belly fat has been linked to various medical conditions such as heart disease, insulin resistance, and type 2 diabetes. You are ready to get a flat stomach yesterday.
Maybe you to fit into a new wardrobe or lose weight. Whatever the reason, you are ready to put in the time, effort and commitment to get a flat stomach. The best part of your journey is that it is achievable without cosmetic surgery.
1. Lose Water Weight
Water weight, also called water retention, is the excess fluids in your body tissues. It can make you feel bloated and fat. The good thing about water weight is that it is the first thing you lose in the first couple of weeks of weight lose. A high-sodium diet causes water and stomach weight. For two weeks, eat a low-sodium diet that is less than 1,500 mg per day. Drink at least eight glasses of water each day. Doing these things will flush the excess fluids from your body. The first 10 pounds you lose is typically water weight.
2. Reduce Sugar Intake
Carbs and sugars can increase your belly fat. You do not have to put yourself on punishment and avoid all colas, cookies, and donuts. For two weeks reduce the amount you consume less than 30g of carbs per day, usually happens in keto diet.
3. Decrease Fat Intake
One major thing that increases abdominal weight is fatty foods. You may feel guilty for loving fatty foods like fried chicken and fast foods, but it is OK. You are not alone. The key to losing belly fat is to decrease your fat intake. Read food labels. Introduce healthier foods with less fat into your diet.
4. Lower Calorie Intake
Your body converts calories into food and beverages into energy. Eating too many calories can have a negative impact on your weight. You can gain weight. Avoid low-carb and low-calorie products that contain sugar alcohols such as maltitol and xylitol. They cause terrible side effects like gas and bloating. Instead, decrease your daily calorie intake. A normal daily calorie intake is 2,000. Reduce your calorie intake to 1,500. You must combine your lower calorie intake with exercise. If you do, you may lose about 2 pounds each week.
5. Create a Workout Plan to Lose the Belly Fat
To quickly shed the belly fat for two weeks, create a workout plan. You should work out for 30 to 60 minutes per day. Your workout plan should be a combination of high-impact and aerobic workouts and strength-training and abdominal exercises. High-impact and aerobic exercises get your heartbeat going and help you burn more calories. Abdominal and strength-training exercises work to tone your muscles in a way that aerobic exercises cannot do.
6. Start with an Easy Exercise
Unless you are used to exercising, you want to start with stomach exercises that are considered for beginners. This will help you work your stomach muscles without hurting yourself or causing a serious injury. For example, a butterfly crunch works your stomach muscles and is one exercise for beginners. Repeat this exercise 10 times. Start by resting on your back with the soles of your feet together. Your feet should be close to your body as possible.
Bend your needs. Put your hands behind your head. Your elbows should be in line with your ears. Keep your back on the floor, do not bend. Contract your stomach muscles. Exhale. Curl your chest upward a couple inches from the floor. You are moving your chest towards your legs. You want to start lower and work your way to moving higher towards your legs.
Another exercise to try is the front plank. This works your transverse abdominal muscles. Repeat 10 times. Start on your hands and knees. Contract your back and ab muscles. Move down to your forearms. Extend your legs so that you are resting on the balls of your feet. Keep your back straight. Your hips should be up. Relax your neck. Hold that position for three seconds. Return to the start position.
7. Move to Intermediate Exercises
If you are active or you feel ready for more advanced stomach exercises, you can move on to intermediate exercises. Intermediate exercises are more challenging than beginner exercises and may work different stomach muscles. For instance, the fingers to toes exercise work on your stomach muscles. Rest on your back.
Extend your legs toward the ceiling. Place your arms at your sides. Exhale. Contract your stomach muscles as you move forward, crunching your waist. Extend your hands toward your toes. Always keep your back on the floor as you move upward. Do two reps of exercises. You want to do 15 reps each set.
Another exercise, called scissors, is an intermediate exercise. Rest on your back. Place your fingers behind your head. Lift your left knee and use it to touch your right elbow. Return to the start position. Raise your right knee. Touch your left elbow with your right knee. Move in a continuous motion. Be sure to alternate after 15 reps. Keep your stomach muscles tight Do not pull on your neck as you complete each exercise. Complete two sets of the exercise.
8. Go for Advanced Stomach Exercises
Advanced exercises are more complex. If you are ready to move to the next level within the two-week period to get a flatter stomach, try knee ups. Place two sturdy chairs on either side of you with the backs of the chairs facing you. Grab your top of the backrest. Keep your elbows slightly bent. Shoulders down. Neck relax. Keep your neck and chest lifted. Tighten your abs. Exhale. Slowly bring your knees to your chest. Do not swing back and forth while you move your knees up. Try 15 reps. Work up to three sets during your workout routine. If you cannot complete the exercise, try one knee at a time.
Another advanced exercise is the leg swing. Rest on your back. Your arms should be out to the sides. Point your legs and feet up. Exhale. Draw your navel toward your spine. Lower your legs to the left side. Stop when your legs are about 5 inches from the floor. Return to the starting point. Repeat on the right side. Continuous switching from side to side. Complete 15 reps. Work up to 3 sets. This exercise works your obliques.
9. Reach for Nutty Snacks
Snacking on nuts such as almonds is a good way to lose belly fat. Nuts are rich in good fats called monounsaturated fats. Monounsaturated fats are more filling than eating pretzels or potato chips. Keep away from the sodium-induced nuts. You do not want to increase your sodium intake. You have plenty of unsalted versions that will do the trick of working on belly fat.
10. Power Your Breakfast
Breakfast is the most important meal of the day because it stimulates your metabolism and gets you going in the morning. Add some “power” to your breakfast by including low-fat milk to your cereal. Also, add more calcium-containing foods produce a healthier body weight. Minerals in dairy products like potassium, magnesium and calcium combat bloating caused by sodium intake.
11. Try Walking for 30 Minutes
In addition to your workout plan, try walking for 30 minutes each day. Walking can boost your metabolism and burn your belly fat more efficiently. You are also burning off those calories more effectively. It does not matter what time of the day you choose to walk for 30 minutes. You can walk before work, during lunch or after work.
12. Make Life Easier with Pre-packaged Meals
When you are focused on your workout plans, it may be harder to focus on healthy eating. Pre-packaged meals may be a helpful solution. These prepackaged, healthy meals do the calorie-counting for you and include well-known companies like Nutrisystem.
You can choose your meal plans. It is typically a 28-day program with breakfast, lunch, dinner and dessert options. But they’re good for making you stick to a diet plan, without much difficulty. The idea, as Pure Healthy Living describes, is that Nutrisystem for men does the meal planning for you.
Get Ready to Enjoy Your Flatter Belly
You are ready for a healthier and slimmer you. The little things you do like changing your eating habits can make a big difference in your goal to lose your belly fat in two weeks. Even controlling your posture throughout the day can help you eliminate stomach fat. Keep your posture straight to engage your ab muscles and tone those muscles. Slumping over or sluggish posture never work your stomach muscles.
You will also have to do some hard work to lose your belly fat in two weeks. The hard work includes a workout plan with a mix of cardio and aerobic exercises. Start with beginner exercises to eliminate your belly fat, then move to the intermediate and more advanced exercises.
Remember, you may lose the first 10 pounds pretty easily because it is water weight. Use that as motivation to keep going. In two weeks, you may have a flatter belly. Good luck!