Tuesday, June 25, 2024

Is It Possible To Lose Stomach Fat In 2 Weeks

Add An Extra 60 Minutes A Day Of Walking

how to lose stubborn belly fat in 2 weeks #short

On to exercise, this part isnt essential, but it is the BIGGEST contributor to how many calories you burn in a day. Plus its an easy way to burn excess fat.

Walking is easy and its a great way to lose belly fat in 14 days. Find 60 minutes daily to go out and walk.

Walk at pace for an hour and you will burn around 400 calories per hour!

How to work out how many calories youll burn in an hour walk

Use the equation below to work out how many calories you burn from walking in 1 hour.

Calories Burned Per Hour = ÷ 200

  • 3.5mph brisk walk on a flat surface is 4. 3 METs
  • A very brisk walk flat surface is 5 METs

If you weigh 75kg and you take a very brisk walk for 60 minutes you would burn 394 calories according to the calculation above.

If you weighed 90kg which is about 200lbs could burn 1000 calories on a 2-hour walk.

FYI the heavier you are the more calories you will burn doing most exercises as you have to carry more weight around. To burn more calories while walking, wear a rucksack and put some weight in it such as filled bottles of water.

Add Hiit To Your Workouts

If you’re serious about burning body fat, regular exercise is a must. Some workouts are more effective than others, though.

Research shows that high-intensity interval training can skyrocket your metabolism and help torch belly fat. Indeed, a September 2019 study in Mayo Clinic Proceedings found HIIT to be more effective in reducing abdominal fat than other types of training.

An April 2016 study in The Journal of Sports Medicine and Physical Fitness looked at the effects of HIIT versus traditional workouts on body composition. People who completed two weekly HIIT sessions and two regular gym workouts saw a greater reduction in belly fat than those who just did HIIT or traditional gym training. Their cardiorespiratory fitness levels improved, too.

HIIT has you alternate between short, intense bouts of activity and periods of rest or low-intensity exercise. Most HIIT workouts involve 30 seconds of high-intensity effort, such as sprinting or jumping rope, followed by 30 seconds of rest. A typical session takes anywhere from 10 minutes to 20 minutes.

You shouldn’t do HIIT every day, but combining it with low-impact strength training workouts and/or moderate cardio just may make it easier to lose belly fat in two weeks.

Try These Workouts

Keep Whole Grains In Your Diet

You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.

To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:

  • Oatmeal
  • Barley
  • Farro

In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.

Read Also: How Much Is Stomach Stapling

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Eating To Combat Belly Fat

Is It Possible To Lose Belly Fat Without Exercise
  • 1Load up on various colors of vegetables. Vegetables are relatively low in calories and contain lots of vitamins, antioxidants, and fiber to keep you healthy and satisfied. Eat around 2 to 3 cups of vegetables per day to cut back on calories for the next 2 weeks. Go to to see the 1 cup value of different types of cooked and raw vegetables.XTrustworthy SourceUSDA Center for Nutrition Policy and PromotionU.S. agency responsible for promoting good nutrition based on scientific researchGo to source Try to eat the entire rainbow each day!
  • Start your meals with vegetables and greens before moving onto more calorically dense foods like proteins and carbohydrates.
  • 2Eat more lean protein at each meal to build muscle faster. Protein helps build lean muscle mass, which means youll be burning more calories throughout the dayeven while sitting! Allocate 15% to 20% of your daily caloric intake to lean proteins .XTrustworthy SourceHarvard Medical SchoolHarvard Medical School’s Educational Site for the PublicGo to source
  • Choose egg whites, fish, chicken, or cuts of red meat with very little marbling or fat.
  • Non-meat sources of protein that will feed your muscles are tofu, tempeh, seitan, beans, peas, and lentils.
  • Protein-rich Greek yogurt, cows or nut milks, and low-fat cheeses can make you feel full and reduce calcitriol, a hormone that tells your body to store more fat.
  • Always keep healthy snacks in your bag, desk, or car .
  • Also Check: How To Get Rid Of Stubborn Stomach Fat Quickly

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    Losing Stubborn Belly Fat Naturally

    Now there are two main kinds of fat you need to know about. Visceral fat is the deep fat thats inside your body . People who carry a lot of visceral fat tend to look like they have a basketball in their stomach. Their tummy pooches outwards from their body because they have so much visceral fat.

    Those who have excess subcutaneous fat are way better off than those with visceral fat. This is the fat thats right underneath your skin that you can pinch with your fingers . When youre getting your body fat measured with skinfold calipers theyre measuring the fat underneath your skin. This is usually the most stubborn to lose and can cause a hanging belly. You most likely have subcutaneous fat that youre trying to lose.

    Visceral fat isnt only unappealing visually but it also surrounds and places stress on your internal organs . Those with visceral fat are more likely to suffer from serious diseases like heart disease and diabetes . Youre more likely to become insulin resistant with excess visceral fat . But those with visceral fat lose this fat first compared to subcutaneous fat.

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    Limit Sugar And Refined Carbs

    Burn Belly & Side fat In 2 Weeks challenge / Intense and killer Exercises to burn belly & side fat

    Sugary drinks and foods are linked to a larger waist size.

    A June 2014 study in The Journal of Nutrition, for example, connected soda consumption to abdominal fat. Researchers point out that it’s the location of fat storage that matters when it comes to overall health. Visceral fat, which accumulates in the abdominal area, is the most likely to contribute to diabetes and cardiovascular events.

    Start by cutting down on sugar, refined carbs and other foods that can promote belly fat, including:

    • Breakfastcereals
    • Granola bars
    • Sugary drinks, such as soda, energy drinks, sports drinks and sweetened coffee and tea

    Check ingredient labels for added sugars and hidden carbs. Limit foods that contain white flour, table sugar, coconut sugar, molasses, glucose, dextrose or high-fructose corn syrup.

    Beware that many so-called diet foods are packed with sugar. Even if the label says “sugar-free” or “no sugar added,” they may contain fruit juice concentrate, fructose, maltose and other hidden sugars. Always check the nutrition label.

    Read Also: How Do You Lose Fat Around Your Stomach

    How Much Body Fat Should You Have

    The way in which women could and should lose belly fat is different to that of men. Women need somebelly fat to function fat cells store oestrogen, so having too little can cause your whole hormonal function to go out of whack, causing serious health issues such as irregular periods and even infertility.

    To that end, striving to lose fat from your stomach with the aim of getting a six-pack, for most females, wouldn’t be healthy. Instead, aim to sit within the 21-30% body fat category. This is what’s considered a healthy body fat percentage range for women.

    Take A Brisk Walk Before Breakfast

    Before sharing the Zero Belly Diet with the world, I used a 500-person test panel to field-test my plan. Panelist Martha Chesler incorporated morning walks as part of her Zero Belly program and saw results right away. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped reached her weight loss goals by combining the Zero Belly Foods with a pre-breakfast walk.

    This morning ritual works on two levels. First, a study found an association getting between early morning sunlight and having a lower BMI. Researchers speculate that the morning light helps regulate your body’s circadian clock. Throwing off your internal clock might alter how your body processes food and lead to weight gain. But what really stunned Chesler was the improvement in her cardiovascular ability. Before starting the Zero Belly Diet, Chesler’s heart rate would typically soar to 112 beats per minute within moments of starting her exercise bike workout. “After the first week and a half I could not raise my heart rate over 96 bpm with the same workout,” she says. “It was great to see a change in the mirror, and even better to know good things were happening that I couldn’t even see.”

    Recommended Reading: What Causes Pain In The Lower Right Stomach

    Eat Smaller Portions More Often

    Practicing portion control is a great way to reduce calorie intake. You may buy portion control plates to get an idea of how much protein, veggies, whole grains, and healthy fats you should consume per meal.

    As a rule of thumb, half of the plate should be lean protein, one-fourth of it should be veggies, and the rest should be whole grains and healthy fats. Also, use smaller plates for your meals .

    Have a meal or snacks every 3 hours. Include a healthy snack between two large meals. This will keep you from eating large quantities of food when you are super hungry. If you are new to the portion control concept, this article can help.

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