Try Curbing Carbs Instead Of Fats
When Johns Hopkins researchers compared the effects on the heart of losingweight through a low-carbohydrate diet versus a low-fat diet for sixmonthseach containing the same amount of caloriesthose on a low-carb dietlost an average of 10 pounds more than those on a low-fat diet28.9 poundsversus 18.7 pounds. An extra benefit of the low-carb diet is that itproduced a higher quality of weight loss, Stewart says. With weight loss,fat is reduced, but there is also often a loss of lean tissue ,which is not desirable. On both diets, there was a loss of about 2 to 3pounds of good lean tissue along with the fat, which means that the fatloss percentage was much higher on the low-carb diet.
Why Belly Fat Is So Hard To Lose
Ask anybody who has stubborn fat and theyll tell you the belly fat is the worst. Belly fat is incredibly stubborn to lose and most people never end up losing it. The last of the abdominal fat will hang on for dear life despite your best efforts at dieting and exercising. And there are a few physiological reasons why its so hard to lose.
Your genetics play a big role in your ability to lose stubborn fat . Some people are genetically wired to store fat more easily and have a harder time burning it off . Ask any man with an apple-shaped body or a woman with a pear-shaped body just how hard it is to slim down these areas . And we all know those naturally skinny people who seem to be able to eat whatever they want and not gain any weight. But when you eat a slice of cake it goes right to your belly and love handles.
But just because your genetics have an impact on your stubborn fat it doesnt mean youre doomed forever. As long as youre willing to make some changes and push yourself harder you can lose this stubborn fat despite your genetics. Youre going to have to approach it with a different strategy. Doing the same diet and exercise plan isnt going to end up losing the last of the stubborn fat on your belly. Instead, youre going to have to approach it from multiple angles.
How To Lose Belly Fat: 22 Effective Ways To Lose 2 Inches In 2 Weeks
Visceral fat, or what is commonly known as belly fat, is often one of the main causes for heart diseases and diabetes among other lifestyle diseases. So when you’re asking yourself how to lose weight, also consider how to lose belly fat. Here are 22 simple yet effective ways to help you lose belly fat.
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Russian Twist For Abs
This is a great exercise to tone the stomach as it stretches the abs muscles.
This is a good way to tone stomach muscles because you will soon start to feel the heat as you do it.
How to do it:
- Start out in a seated position.
- Bend your knees such that your calf is at a 45 degrees angle with your thighs. Your feet should not be touching the floor.
- Lean your torso backward till your back is also about 45 degrees with the floor.
- Clasp your palms together.
- Now, slowly turn your torso towards your right and then turn to your left. This completes one rep.
- You will do 15 to 20 reps of this workout depending on how fit you are.
Dab A Spot Of Vanilla On Your Wrists To Limit Sugar
In a study done by St George’s Hospital, volunteers who wore a vanilla-scented patch on the inside of their wrists reported reduced cravings for chocolate and other sweet foods compared to a control group. You can replicate the study with a little vanilla extract.
Taylor & Colledge vanilla bean extract, £7.05,
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Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
A Flat Stomach In 2 Weeks: Thats What Counts
In order to get a visibly firmer stomach in 14 days, of course, you shouldnt lean back and hope that a few sit-ups here and there will have the desired effect. A little more effort is required, but dont worry: with the right sports motivation and above all with the goal in mind, the program can be mastered well. Nevertheless, you shouldnt expect miracles and stay realistic: Getting a flat stomach in 2 weeks unfortunately doesnt mean that the raccoons stomach is transformed into a washboard stomach by a miracle in a short time. A six-pack cannot be achieved that quickly. And especially when the unsightly lifebuoys are already a bit more pronounced, they cannot be so easily trained. Nevertheless, after a short time, you can see a visible success, for example with regard to the waist size. Try it!
There are foods that are real slimming products. Well show you which ones the best support your abdominal training.
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Stop Adding Sweeteners To Your Food And Drinks
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
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Dumbbell Squat To Overhead Press
What youll need: a pair of dumbbells at a weight of your choice
Stand tall with your feet shoulder-width apart and hold a pair of dumbbells in front of and against your shoulders, palms facing each other and your elbows pointed down toward the floor. Pull your shoulders back and brace your core. This is your starting position.
From here, push your hips back and bend your knees to lower your body as far as you comfortably can down into a squat, keeping your torso up as you do so. As soon as you hit the lowest point of your squat, immediately push through your heels to return to standing, and simultaneously press the dumbbells up overhead until your arms are straight, but with your elbows not locked. This is your starting position for the rest of your reps.
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Exercises To Lose Belly Fat In 1 Week
Running is the best way to lose belly fat quickly because it burns a high number of calories in a short period of time – just 25 minutes of running can burn up to 300 calories. If youre just starting an exercise routine, then remember to ease into it slowly, and gradually increase the intensity and duration of your workouts.
In order to lose belly fat in one week, you can also add some abdominal exercises to complete your daily workout. Abdominal exercises will strengthen your core and decrease the amount of fat accumulated in the area, helping you to lose belly fat.
Consume A Combo Of Calcium And Vitamin D
Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
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Track Your Food Intake
Most people know that what you eat is important, but many dont know specifically what theyre eating.
A person might think theyre eating a high protein or low carb diet, but without keeping track, its easy to overestimate or underestimate food intake.
Tracking food intake doesnt mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.
Planning ahead can help you achieve specific goals, such as boosting your protein intake to 2530% of calories or cutting down on unhealthy carbs.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what youre eating.
The Difference Between Visceral Fat And Subcutaneous Fat
Visceral fat hangs out in and around your internal organs. It’s known to secrete a variety of proteins that trigger inflammation and affect your bodys hormone levels, and it can increase your risk for a variety of conditions . For this reason, some experts actually call it active fat. Thats in contrast to subcutaneous fat, which sits directly underneath your skin and mostly acts as an energy reserve without strongly influencing health, Dr. Eckert-Norton says.
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The Best Exercise For Belly Fat
We’ve been conditioned to think that super hard exercise are going to be the things to help us get results, especially when we’re trying to lose lower belly fat. In fact surprise, surprise it’s much more holistic than that and is about keeping your nutrition, exercise and general movement in check concurrently.
Outside of gym workouts , the movement you’re doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can actually contribute more to hitting your healthy fat loss goals. This type of movement is known as NEAT and is a cornerstone of healthy body composition.
‘NEAT simply refers to the energy used carrying out any daily activity that isn’t formal exercise or sleeping,’ says Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.
NEAT plays a major role in how much energy you expend per day and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.
You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they’ll all contribute to the process in which you lose belly fat.
Learn everything you need to know about NEAT exercise with this full explainer.
Recap + More Tips On How To Lose Belly Fat In 2 Weeks
This is a step-by-step process for you to lose belly fat in 2 weeks with a few changes to your diet or workout regimen for that flat stomach.
Just follow the simple steps below, and by following this routine youll be able to achieve the body youve always wanted in no time!
- Drinking water: drink at least 8 glasses per day preferably more!
- Eat lots of vegetables
- Eat a small meal every 3 hours: spread your eating throughout the day, 6 small meals per day.
- Eat a breakfast that includes at least 3 grams of fiber and protein whole-grain choices are best!
- Eat at least 1 cup of fruits per day: fruits are high in antioxidants, and they provide your body with energy.
- Eat the right carbs: pick your carbs wisely choose complex carbs such as brown rice avoid simple carb sources such as white rice.
- Eat lean meats: eat lean meat with veggies for dinner, at least 3 times per week.
- Drink alcohol in moderation: 1 drink is all you need wine is the best choice!
- Avoid eating sugar and artificial sweeteners: avoid foods that have sugar if you have to eat something with sugar, make it your last meal of the day.
- Dont skip meals: if you need to skip a meal, make it your dinner when you wake up in the morning, start your day with breakfast. Your body uses glycogen for energy during the night since you dont need energy while sleeping, your body burns fat . So if you skip a meal, most of the calories burned are used to digest food already eaten before bed.
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Side Plank To Tone Stomach
This is another effective exercise to tone stomach fat.
It works on your core, obliques, and 6 packs. If you keep the right form, your shoulder should not be sore.
Here is how to do it:
- You need to lie on your right side with your feet stacked.
- Prop yourself up on your right elbow using your forearm for balance.
- Now raise your hips of the floor such that only your forearm and the side of your right foot is touching the floor.
- You will maintain this position for 45 seconds or longer depending on your fitness.
- Switch sides and do the same.
- You will do 4 sets of this belly fat burning exercise.
Accept That Your Behaviors Will Adjust
A big part of weight loss is simply being aware of the decisions youre making. For example, when out at happy hour with friends, you may lose track of how much you’re eating or drinking. But if you take a split second to step back and become aware of that fact, youre able to course correct. The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods, says Gagliardi.
2. Track your calories.
The most basic approach to weight loss is burning more calories than you consume. For instance, since 3,500 calories equals one pound of fat, a weight loss appor even just a pen and papercan help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals. If you were to burn 500 more calories per day seven days a week, that would lead to 3,500 calories in a week and one pound of weight loss, says Gagliardi.
If you’re not up for crunching numbers every day, you can take a more generalized approach. For some people, its knowing, Typically I eat a whole sandwich, says Gagliardi. Now, Im going to eat half a sandwich at lunch and save the other half for my dinner and cut my calories in half.” To get started, consider these 25 ways to cut 500 calories a day.
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Dietary Changes To Reduce Calories
Eat at least 1,200 calories per day, or you could stall your metabolism and lose valuable muscle mass. Before you reduce calories by limiting the healthy food you eat, limit your intake of sugary sweets, caloric beverages and refined grains. Plan your meals so they consist of lean proteins, whole grains and fresh, fibrous vegetables. Snack on fresh fruit, low-fat cheese or yogurt, a handful of nuts or cut-up vegetables. Watch your portion sizes and have just 3 to 4 ounces of protein, a cup or two of vegetables and about 1/2 to 1 cup of whole grains at meals.
White bread, white pasta and soda should be off the menu. Limit full-fat dairy and fatty cuts of meat, too — they have a lot of saturated fat — and avoid foods with trans fats, such as margarine, fried foods, snack crackers and store-bought baked goods.
How You Lose Stomach Fat
You can’t target certain areas for weight loss. Visceral stomach fat, though, is somewhat unique. Because it’s metabolically active, it breaks down faster than subcutaneous fat that lies just under the skin on the torso, hips, arms and thighs. Visceral fat will be some of the first fat you lose when you start a weight-loss plan.
Reducing your calorie intake and moving more spurs weight loss. When you consume 3,500 calories fewer than you burn, you lose a pound. A 500- to 1,000-calorie deficit per day thus creates a manageable 1- to 2-pound per week weight loss. You might want to lose weight faster, and could in the first few weeks of making big changes, but maintaining a high rate of weight loss for any length of time can lead to health concerns such as gall stones and nutritional deficiencies. Even when you do lose a notable amount of weight in the first week or two of beginning a diet, a lot of it is water weight — not stomach fat.
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