Exercise Lose Belly Fat In 2 Weeks – This article was written by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training and strength training.
There are 21 references cited in this article which can be found at the bottom of the page.
Exercise Lose Belly Fat In 2 Weeks
This article has been verified, ensuring the accuracy of the facts cited and confirming the authority of its sources.
Week Lower Belly Fat Challenge Effective Exercises And Diet Tips
A little extra padding around your midsection is normal, but it’s understandable to want to tighten up for a slimmer look. Although it is impossible to lose all belly fat in 2 weeks, you can lose some quickly by losing weight and body fat across the board. All you have to do is eat the right foods (cutting calories in the process), increase your exercise routine and make some lifestyle changes over the next 2 weeks. Continue your efforts to lose even more belly fat for longer!
This article was written by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training and strength training. This article has been viewed 4,133,682 times. You only have two weeks to shrink your stomach and hips before swimsuit season or your high school prom. You can certainly start a weight loss plan and see some results within two weeks, but how much depends on your initial weight and commitment. You can’t just target your stomach and hips for weight loss, but a low-calorie plan that focuses on whole foods along with dedicated exercise will help you look and feel your best for your big event.
You may want to lose weight primarily in your hips and stomach, but know that you can’t control which fat your body burns first. Fat is stored in fat cells throughout the body. Some people have more fat cells in certain “problem” spots, meaning these areas are more likely to gain weight. When you reduce your calorie intake below what you burn, your body mobilizes stored fat and converts it into usable energy. You can’t point to your hips or stomach and tell your body where you want the fat loss to go; your body loses weight in a certain pattern determined by genetics.
Women tend to store extra fat in the hips to help support the baby during pregnancy. Hip fat is subcutaneous, meaning it sits just under the skin and is notoriously stubborn to lose. Belly fat that expands above the waist like a muffin top is also subcutaneous and harder to lose.
For Men: Which Is The Best Exercise To Get Rid Of Belly Fat?
But if your stomach measures more than 35 inches for women or 40 inches for men, you have an abundance of visceral fat. This fat is particularly insidious as it wraps around internal organs and secretes compounds that increase the risk of health problems such as heart disease. Because visceral fat is more metabolically active, it is also more responsive to exercise. When you first lose weight through diet and exercise, you can lose visceral fat from the bottom of your abdomen before you can lose subcutaneous fat.
Having a short time for your weight loss can tempt you to follow a fad diet that promises miraculous weight loss in a very short time. But these diets set you up for failure. They are often so restrictive and involved that you may have trouble keeping them up for a few days, let alone two weeks. You may risk nutrient deficiencies and lose valuable muscle mass. Even if you can stick to a restrictive diet for two weeks, you’ll probably quickly gain the weight back when you go back to your old habits.
Two weeks gives you time to start instilling good habits that support a healthy body weight. Aim for a safe and reasonable weight loss of 1 to 2 pounds per week by creating a deficit of 500 to 1,000 calories per day. You will eat fewer calories and move more. The good news is that when you reduce your portion sizes, cut back on sugar and refined carbs, limit sodium, and get more exercise, you’ll lose significant water weight in the first two weeks. You’ll likely lose more than 1-2 pounds in the first two weeks and significantly reduce water retention so you can still look slimmer at your event.
Use an online calculator to help you figure out how many calories you should eat daily during the two weeks of your focused weight loss. Plug in your age, gender, size and activity level to determine how many calories your body uses daily; then subtract 500 from 1,000 from this number. Don’t go below 1,200 calories if you’re a woman or 1,800 calories if you’re a man in an effort to lose weight faster. Eating too little can slow down your metabolism and make it harder to lose weight.
Say Bye To Belly Fat In 2 Weeks
Eat mostly natural, whole foods, such as lean proteins, fresh vegetables and fruits, low-fat dairy products, and whole grains. For an easy way to control calories and eyeball portions, fill half of your plate with watery, fibrous vegetables like lettuce, broccoli, kale, cauliflower, and bell peppers. Then reserve a space for whole grains, such as brown rice or 100 percent whole grain bread.
Fill your last quarter with protein low in saturated fat, including fish, chicken breast, tofu and lean ground beef. Try to consume at least 0.6 grams of protein per pounds of body weight per day. For a 150-pound person, that’s 90 grams of protein per day. This amount helps preserve lean muscle mass while reducing calories, keeping you full and aiding weight loss beyond two weeks. Since you have such a short time to lose weight, you must completely avoid sugary treats, alcohol and refined white flour products.
If you don’t exercise, use the two weeks to become more active. Add a brisk 15- to 20-minute walk each morning and evening to reach at least 150 minutes of moderate-intensity cardio per week recommended by the Centers for Disease Control and Prevention. Any additional physical activity you do also helps burn calories. Take the stairs instead of the elevator, go on the phone, or take an extra lap around the mall when you go shopping.
If you exercise regularly, plan some of your workouts at a higher intensity. Add intervals (bouts of very high-intensity work, such as sprinting, interspersed with periods of lower-intensity work, such as walking) to two or three of your weekly workouts. Such intervals help you burn fat more efficiently, an article published in a 2011 issue of the Journal of Obesity found. You may not notice significant results in two weeks, but you will create habits that will last beyond your weight loss goal.
Week Workout Routine For Women
Strength training during the two weeks won’t produce drastic changes in muscle growth, but it will help compensate for any possible muscle loss that may occur when you cut calories. In the long run, a more muscular body will help you lose weight because muscle mass requires more calories to maintain than fat tissue. Look for at least four strength exercises spread over the two weeks, targeting all the major muscle groups in the body: hips and abs, but also back, arms, shoulders, chest and legs. Continue strength training after the two weeks to promote better posture, improved joint function and increased metabolism. Exercise is a great way to lose belly fat. They can help you burn extra calories, tone your abs and help you achieve a flatter stomach. Exercise can also improve your overall health, mental health and well-being. With the right combination of exercises, you can target your stomach area and achieve the flat stomach you want. In this article you will find information about the best exercises to lose belly fat. So read on to learn more about how to burn that stubborn belly fat.
High Intensity Interval Training (HIIT) is a form of exercise that has been shown to be an effective way to burn belly fat fast. It involves performing short bursts of intense activity followed by short periods of rest. This type of exercise is believed to be more effective than other traditional forms of exercise, such as steady-state cardio, because it increases the body’s metabolism and allows the body to burn more calories in less time.
HIIT is a great way to burn belly fat fast because it engages your core muscles and as a result can help strengthen and tone your abs. The intensity of the exercise also helps
How to lose belly fat in 2 weeks without exercise, exercise to lose belly fat in 2 weeks at gym, how to lose belly fat in two weeks without exercise, how to lose belly fat in 2 weeks with exercise, how to lose belly fat exercise in 2 weeks, exercise routines to lose belly fat in 2 weeks, exercise to lose belly fat in 2 weeks, exercise plan to lose belly fat in 2 weeks, how to lose belly fat without exercise, exercise lose belly fat in 2 weeks, lose belly fat in 2 weeks without exercise, how to lose belly fat in 3 weeks without exercise