In this brief article we will answer the query,”How to lose belly fat in 2 weeks?” We will look at various ways that include diet as well as exercising on how they assist in losing belly fat.
How to lose belly fat in 2 weeks?
Some ways that you can use to lose belly fat in 2 weeks are tracking your calories to ensure that you burn your intake, consuming more dietary fiber, exercise, eating more lean protein, eating monounsaturated fats that contain Omega 3 fats instead of saturated fats among others.
Let us take a more indepth look at some of these methods.
How do I lose belly fat in 2 weeks?
Monitor your calories intake
This is one of the most basic and surest ways of weight loss. You should always ensure that you burn more calories than you intake. 3,500 calories are equivalent to 1 lb of fat, you can use a mobile app to calculate how many calories you are required to cut from your diet or exercise so as to burn.
To put that into context, if you are exercising and target to burn 500 calories in a day that equates to 3,500 calories in 7 days and you would have lost a pound of fat.
Consume foods that are high in fiber
Foods that are usually high in refined carbohydrates and sugar are usually easily digested by the body, this makes you feel hungry much faster and can result in binging and intake of a lot of calories.
On the other hand, fiber rich foods such as whole grain bread, oats, veggies, fruits, beans and legumes as well as seeds such as chia seeds are usually very filling foods.
Fiber usually slows your digestion and you end up feeling fuller for longer. Studies have shown that increasing your fiber intake is a simple weight loss approach that can effectively lead to weight loss.
Women should target to consume 25 grams of fiber in a day each day at the least which is based on a 2,000 calories diet as per the United States Dietary guidelines.
Consume healthy fats
It is important that you consume healthy fats if you are looking to lose belly fat. Healthy fats in the form of monounsaturated and polyunsaturated fats can assist in making you feel much more satisfied when having meals.
Some good sources of unsaturated fatty acids are in foods such olive oil, nuts, avocados, fatty fish (salmon, sardines, herring, mackerel) and eggs. These healthy fats assist in boosting satiety as well as providing a wide range of health benefits when they are eaten in moderation.
You can as well add healthy fats into your salads by throwing in some chopped avocados in your salads and eating wild salmon like twice a week. You can also throw in a little peanut butter after exercising or a post-workout snack or smoothie, but also take caution to consume them in moderation as they also have a lot of calories.
Load up on lean protein
Protein aids in building lean muscle mass and that means you can burn a lot of calories during the day even when sitting. You should allocate about 15-20 percent of your daily calories intake from lean protein sources. Aim at hitting 20 percent or higher if you are physically active on most days of the week.
Some good sources of lean protein are fish, egg whites, chicken, red meat with small marbling or fat. Some sources of protein that are non-meat sources that can also be incorporated in your daily diet are tempeh, beans, peas, lentils, tofu and seitan.
It is important that you exercise so as to burn the calories that you consume. Full-body strength training is a good way to lose any body fat. This is because strength training aids in building muscles which replace body fat.
Muscles are usually metabolically active and this will assist you to continue burning more calories even after exercising and this assists in reducing the overall body fat.
To read other ways that can assist in loss of belly fat, clink this link here.
In this brief article we have answered the query,”How to lose belly fat in 2 weeks?” We have looked at various ways that include diet as well as exercising on how and why they help in losing belly fat.
We hope that you have enjoyed reading this article and found it to be insightful. If you have any queries and comments, please feel free to leave them down below.