Starting a weight loss journey can be difficult, and it’s understandable that you want to see results quickly, especially if you’re dealing with belly fat. Googling, tell you “how to lose belly fat in two weeks”.
Of course, weight loss should be a personal decision, and you should never feel pressured to lose weight.
Ok, but how do you lose belly fat? You need to think about more than just exercises and planks. “It’s all about losing more fat,” agrees American Council on Exercise (ACE) certified personal trainer Chris Gagliardi. Without further ado, here are the best ways to get rid of belly fat once and for all.
How to lose belly fat in two weeks
Weight loss, especially sustained weight loss, is often a process that takes time, says Jessica Cording, author of The Little Book That Changed the Game. But there are things you can do to speed up the process.
- Accept that your behavior will change.
A big part of losing weight is being conscious of the decisions you make. For example, when you go out with friends, you stop noticing how much you eat and drink. But if you step back for a second and realize this fact, you can fix it. “Knowing what I can do and then planning for it gives me the same benefits as eating comfort food,” Gagliardi says.
- Control your calories.
The simplest way to lose weight is to burn more calories than you consume. For example, 3,500 calories equals one pound of fat, so a weight loss app, or even just a pen and paper, can help you decide how many calories you need to cut from your diet or burn at the gym to reach your goals. . “If you burn 500 extra calories a day, seven days a week, you’ll burn 3,500 calories a week and lose a pound,” Gagliardi says.
An easy way to help you understand what you need to achieve your goals is to look at the National Institutes of Health’s Weight Planner. This online tool asks you to enter information about your current weight and exercise level, in addition to your weight loss goals and how much time you want to spend achieving them. From there, it will give you the estimated calories you should try to eat each day. While this won’t tell you exactly how to lose weight from the gut, it will give you a general direction.
If you’re not ready to make numbers every day, you can take a more general approach. “For some people, you know, ‘I generally eat a whole sandwich,'” Gagliardi said. “Now I’ll eat half a sandwich for lunch and half for dinner, cutting my calories in half.” Check out these 25 ways to cut 500 calories a day to get you started.
- Eat more fiber.
Foods high in refined carbohydrates and sugar won’t satisfy your hunger, so you’ll end up eating more. Instead, eat high-fiber foods like whole grain breads, oats, vegetables, fruits, beans, legumes, and chia seeds. “Fiber slows down digestion, so they fill you up more,” says Lawrence Cheskin, MD, chair of the department of nutrition and dietetics at George Mason University and associate professor of health, behavioral and social sciences at Johns Hopkins University.
A 2015 study in the Annals of Internal Medicine found that simplifying weight loss by increasing fiber intake can lead to weight loss in people who have difficulty sticking to a strict diet. According to the most recent US Dietary Guidelines, women should eat at least 25 grams of fiber per day (based on 2,000 calories). Start with our high-fiber diet plan.
- Walk every day.
If you don’t have an established exercise routine, “walking is a great entry point for people,” Gagliardi says. A small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who walked for 50 to 70 minutes three days a week for 12 weeks significantly reduced their visceral fat compared to a sedentary control group.
“Even if your starting point is a one-minute walk, it’s healthy if it’s more than what you’ve been doing,” Gagliardi says. One of the biggest mistakes people make when trying to lose weight is burning out by trying to do too much too soon.
“It’s better to start slow and move forward than to overdo it and give up,” says Gagliardi. An easy way to approach it: Take a quick, 10-minute walk after dinner, and gradually increase the time as you feel more comfortable with daily movement.