Loose belly fat in 14 days
The importance of a healthy lifestyle cannot be overemphasised. There are many benefits to making the effort to maintain a healthy lifestyle, regular exercise can not only lift your mood and help you feel better and it can also enable you to cope with things.
One of the most critical aspects of our well-being is to keep belly fat at bay. Yes. We do need to keep our waistline under control. For most, the belly is one of the most challenging areas of the body to shed excess fat. It is important to be committed to addressing the issue of getting rid of belly fat as the benefits of doing so can be immense.
Everyone has some belly fat, even people who have flat abs. The problem is too much belly fat can affect your health in a way that other types of fat doesn’t.
It’s that deeper fat called “visceral” fat that may be the bigger problem, even for thin people.
What is Visceral fat?
Visceral body fat, also known as ‘hidden’ fat, is fat stored deep inside the belly, wrapped around the organs, including the liver and intestines. It makes up about one-tenth of all the fat stored in the body. Most fat is stored underneath the skin and is known as subcutaneous fat.
Click Here To Learn More About Visceral Fat
While you should never feel pressured to lose weight, it’s a worthy goal to lose belly fat because it’s “unfortunately the most dangerous location to store fat,” says Lawrence Cheskin, M.D., chair of the department of nutrition and food studies at George Mason University and associate professor of health, behaviour & society at Johns Hopkins University
Having too much visceral fat in the belly can increase your blood sugar levels, therefore, putting you at a greater risk of heart disease and type 2 diabetes.
In this article, we will be looking at how to get rid of belly fat in 2 weeks.
Lifestyle habits and dietary choices play a significant and critical role to help eradicate unwanted body fat.
The key starting point is to look beyond tummy exercises. It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline.
1. Eat More Fiber
Research has discovered that a greater intake of fibre shields against an increased risk of developing belly fat.
Fibre is generally categorised into two types – insoluble and soluble fibre. They differ in how they absorb water in your body.
Consuming more soluble fibre can also assist in losing belly fat and prevent belly fat gain.
Soluble fibre pulls water into your gut, which then softens your stools and supports regular bowel movements.
One study found that a 10-gram increase in daily soluble fibre intake resulted in a 3.7% lower risk of gaining belly fat.
Soluble fibre helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite.
For optimal belly fat loss, combine your soluble fibre intake with other lifestyle changes, such as making healthier food choices and exercising more.
Foods rich in soluble fibre include flaxseeds, sweet potatoes, fruits like apricots and oranges, banana Brussels sprouts, legumes and grains like oatmeal.
In terms of recommended daily intake, the US Department of Agriculture advises that men aim to consume 30–38 grams of fibre per day, while women should aim for 21–25 grams per day.
2. Walk every day
Walking is one of the best exercises for burning fat. It is a low-impact exercise that can burn a lot of calories, helping the body to use its fat reserves and burn stored fat. Walking is especially effective for burning internal belly fat. Studies have found that regular walking can have health benefits, including burning belly fat. Another study from last year suggested that walking can help with mental health and muscle building, in addition to burning belly fat.
Just 30 minutes every day can also increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
Related article: Fitness Tips for staying motivated
3. Begin strength training
Strength training is any form of exercise that involves using weights or resistance to build strength in your muscles.
Strength training is also known as resistance training. Strength training involves you using equipment or your own body weight. For example:
push-ups pull-ups squats lunges lifting weights — using hand or leg weights or gym equipment resistance bands
4. Embrace healthy fats
Many folks think that they have to cut out fat entirely when they’re trying to lose weight and belly fat. Believe it or not, though, certain dietary fats can actually help to burn belly fat.
In fact, research has shown that diets rich in healthy fats promote increased fat loss, especially from the midsection. The main fat fighters are monounsaturated fats and omega-3 fatty acids.
5. Load up on protein
Protein is the single most important nutrient for weight loss and a better-looking body. A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones. Protein can help you lose weight and belly fat, and it works via several different mechanisms. A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin.
A higher protein intake is also associated with less belly fat, All that being said, losing weight is not the most important factor. It is keeping it off in the long-term that really Eating plenty of protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fat.
6. Manage Stress
The first step in managing stress is to identify the sources of stress in your life. Once you know what is causing your stress, you can begin to develop coping mechanisms to deal with it. Some common stressors include work, relationships, finances, and health.
There are a variety of ways to deal with stress, and what works for one person may not work for another. However, some general tips on how to manage stress include exercise, relaxation techniques, and healthy lifestyle choices. Experiment with different stress management techniques and find what works best for you.
When your stress levels are off the charts, you may start to notice physical symptoms like tension headaches, tight shoulders, or sleeping issues.
And if you’re dealing with chronic stress, you may even start to notice some weight gain — especially around your midsection. Increases in cortisol — the stress hormone released as part of your body’s fight-or-flight response — can increase fat storage.
Your first line of defence is to manage the stress that’s causing that natural response. Of course, that’s easier said than done, especially right now.
Here are a few to try:
Try deep breathing techniques. Research suggests a regular practice of deep, controlled breathing may have significant effects on your sense of comfort and relaxation.
- Cut back on caffeine.
- Take more breaks during work.
- Limit social media usage.
- If you’re working from home, create a “clock-out” time for work.
7. Prioritize quality sleep
If you want to lose belly fat, you need to get quality sleep. This may seem like common sense, but it’s often overlooked. Getting enough sleep is critical for weight loss and overall health. When you don’t get enough sleep, your body produces more of the stress hormone cortisol. This hormone can lead to increased appetite and cravings for unhealthy foods. It can also cause your body to hold onto belly fat.
So if you’re serious about losing belly fat, make sure you’re getting quality sleep. Seven to eight hours per night is ideal. And if you can’t get that much, try to at least get some restful sleep. You can do this by following a bedtime routine and avoiding electronics in the hours leading up to sleep.
8. Cut back on carbs
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Studies show that added sugar has uniquely harmful effects on metabolic health,
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver.
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat. Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high-sugar sports drinks. If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day. This puts your body into ketosis, a state in which your body starts burning fats as its main fuel and your appetite is reduced.
9. Pass on sodas and juices.
On average, a can of non-diet cola contains about 135 calories. If you drink three cans a day, you’re getting roughly 405 daily calories from soft drinks. A pound of fat equals 3,500 calories, so if all other things in your diet are equal, cutting out soda spares you more than a pound of fat every 10 days. Plus, soda lacks significant levels of any essential vitamins or minerals — all it contributes to your diet is sugar, and those calories are much better spent on foods with higher nutritional value.
Conclusion
This article has provided you with 10 things you can do straight away that would help you begin the journey of getting yourself to a place of better health while shedding that extra pound around your waistline. just remember Rome was not built in one day so take one day at a time. with determination and consistency, you will find that you will begin to continually lose your belly fat and you will see good results in about 2 weeks. If you found this article useful please share others can also benefit. Thanks for reading and see you on the next one.
