Do you want to know how to lose belly fat in 2 weeks? You’re in luck! In this blog post, we will outline a simple plan that will help you achieve your desired results. Many people struggle with stubborn belly fat, and they often wonder how to get rid of it. It can be tough to get rid of, but it is possible. Follow our guide, and you’ll be on your way to a flatter stomach in no time!
Is Spot Reduction for Belly Fat Possible?
One of the most common questions I get as a personal trainer is ‘how can I spot reduce belly fat?’ The thinking behind this question is that if they do the right exercises, they can lose fat in specific areas. Unfortunately, this isn’t how our bodies work. We can’t choose where we want to lose fat because it’s determined by our genes.
What we can do, however, is lose fat overall and that will eventually lead to a reduction in belly fat. The best way to lose fat is through a combination of diet and exercise. Eating healthy foods and reducing your calorie intake will help to create a calorie deficit, which is necessary for weight loss.
Exercise will help to burn calories and boost your metabolism, both of which are essential for losing belly fat. So, if you’re looking to lose belly fat, you need to focus on losing weight overall. This may not be the answer you were hoping for, but it’s the only way to spot and reduce belly fat.
What is Belly Fat?
Belly fat is the layer of abdominal fat that sits around your organs. It’s different from subcutaneous fat, which is the type of fat that you can see and pinch. Visceral fat is more metabolically active, meaning it’s easier to turn into energy. However, this also makes it more likely to be stored as fat.
There are two types of belly fat: subcutaneous and visceral.
- Subcutaneous fat is the kind you can pinch with your fingers. It’s the layer of abdominal fat that sits just under the skin.
- Visceral fat is more temporary and circulates more frequently. The most dangerous place to store fat is in the belly because of the visceral fat. This makes it more likely to increase your blood sugar and put you at greater risk for illness- such as type 2 diabetes.
What Are the Causes of Belly Fat?
Although weight gain is complicated in general, belly fat usually forms when you eat too many calories. This causes weight gain. However, it is impossible to control where you distribute fat in your body.
Rapid weight gain will increase your chances of developing belly fat. However, different body types are more likely to store fat tissue around the midsection. Men are more likely to store fat around their midsection, whereas women are more likely to store fat in their hips, bum, and thighs.
The causes of belly fat include a variety of reasons. Sometimes, it’s due to our genes or hormones. Other times, eating too much food or not getting enough exercise are causes of belly fat.
Certain health conditions can also contribute to the development of belly fat. For example, people who have a history of chronic stress are more likely to have higher levels of cortisol, which can lead to weight gain. Other factors such as not getting enough sleep and hormonal imbalance are also causes of belly fat.
Is Belly Fat Dangerous?
Any excess body fat can be harmful to your health. The visceral fat, which is located just beneath your skin (subcutaneous) fat, is more likely than the visceral to increase your risk of serious medical problems.
Belly fat isn’t just aesthetically unpleasing–it can also be dangerous. Visceral fat is associated with a number of health risks, including type II diabetes and some cancers. Heart disease and Alzheimer’s are all strongly connected to excessive fat in the trunk.
Researchers believe that visceral fat may make more proteins, which can cause inflammation in your body’s tissues and increase blood vessel size. This can cause your blood pressure to rise and other problems.
Tips on How to Lose Belly Fat in 2 Weeks
Although weight loss, and especially sustainable weight loss, is a slow process, there are things you can do that will speed up how to lose belly fat in 2 weeks. Keep in mind that you cannot spot remove belly fat, but by using the tips below, you’ll increase weight loss, which will in turn reduce belly fat.
Accept the fact that your behavior will change.
Being aware of your choices is a key part of weight loss. You may lose track of how much food or drink you consume when you go out with friends for happy hour. If you can take a moment to notice that fact and look back, you will be able to correct your course.
Track your calories.
Burning more calories than you consume is the best way to lose weight. A weight loss app (or just a pen and piece of paper) can help you determine how many calories to cut or burn at the gym to achieve your goals.
Get more fiber
Refined carbs and sugar are not good for you. Eat more fibrous foods such as whole grain bread, oats, and vegetables. A 2015 study states that even for people who struggle to follow a strict diet, simplifying weight loss can be possible by increasing fiber intake.
Walk every day.
Walking can be a good starting point if you don’t have a routine. It’s easy to start by taking a short, 10-minute walk after dinner. As you get more comfortable with your daily movement, it becomes easier.
Start strength training.
If you are clueless about how to lose belly fat in 2 weeks, do full body strength training. It is especially true if you plan to keep it off over the long term. Strength training can help you build muscle which will replace your body fat.
When your muscle is metabolically active, your body will continue to burn calories even after you exercise which will reduce overall body fat. If your metabolism increases due to muscle growth, you will have more room in your diet.
What Are the Most Effective Exercises on How to Lose Belly Fat in 2 Weeks?
Compound exercises that recruit more muscle fibers will increase energy output through both executions of the movement and recovery from the exercise. This set of compound exercises will help you lose belly fat in 2 weeks:
- Standing with your feet shoulder-width apart, place your arms at your sides. Keep your core firm and your chest open.
- Bend your knees and push your hips forward like you are going to sit on a stool. Your arms should be raised in front to ensure that they are parallel with the ground.
- Pause when your thighs are parallel to each other.
- To return to the original position, push your heels upwards.
- Begin by lying on your back on a bench. Keep your feet flat on the floor and your back against the bench.
- Hold a medium-weight dumbbell in each hand, with your palms facing forward.
- Push the dumbbells above your chest and extend your arms fully.
- Keep the dumbbells at shoulder height, but lower them back to maintain control over the entire range of motion.
- Repeat the process 10-12 times.
- Stand with your feet shoulder-width apart, with your hands facing your thighs and a barbell in each hand.
- Lower your torso almost parallel to the ground, and bend your hips. Let the weights hang at arm’s reach. Keep your back flat.
- To return to the original position, lift your feet off the ground and raise your torso.
- Repeat the process 10-12 times.
Lose Belly Fat in 2 Weeks With HIIT Exercises
If time is a limiting factor in weight loss, HIIT (High-Intensity Interval Training Workouts) is the best workout for you. They can help you lose weight quickly and help burn stubborn belly fat (alongside a caloric deficit).
HIIT includes short but intense bursts followed by various bouts (or recovery) of lower intensity in structured and timed proportions.
You are basically forcing your body to burn calories even though you aren’t actively exercising. Keep in mind that you need to work hard in your workouts in order to get the best “afterburn effect”.
Choose 4 exercises from the following:
- High Knees
- Jumping Jacks
- Mountain Climbers
- Jump Squats
- Skater Hops
- Kettle Bell Swings
- Jump Lunges
- Up-Down Planks
- Plank Jacks
Pick the interval that fits your fitness level:
- Beginner: 30 seconds work/60 seconds rest
- Intermediate: 30 seconds work/30 seconds rest
- Advanced: 45 seconds work/20 seconds rest
Don’t forget to set your interval timer for 15-20 minutes.
Challenge Yourself Today! Book a Professional Perform Coach
If you are hopeless about how to lose belly fat in 2 weeks, there’s no better way to do it than working with a professional fitness coach. A coach can help you set goals, create a plan to reach those goals, and give you the motivation you need to stay on track.
At Perform Coaching, we specialize in helping people lose weight and get in shape. We’ll work with you to create a customized plan that fits your needs and helps you reach your goals.
Perform Coaching specializes in male and female transformations with the following:
- Personalised Action Plan
- Customised Nutrition Plans
- Weekly Check-Ins
- Fully Bespoke Training Program
- Daily Support and Accountability
- A Thriving Community
- Exclusive Coaching Hub
Take the first step today and book a quick discovery phone call here. Contact us today to start seeing those belly fat go off revealing a toned and sexy waist.