Belly fat is the stubborn fat which is accumulated around the belly area and is more common in middle aged people. This is a visceral fat, which is often hard to get rid of, though appropriate diet, regular exercise and a healthy lifestyle can help you lost it for a lasting and effective result.
Here are some tips to reduce belly fat in a period of only 14 days
#1. Eat a diet high in lean protein, such as the one which includes more of fish, egg whites, chicken and meat, which has been trimmed of visible fat. Your body will need more energy to digest such foods and they also help to build muscles, which makes these food items effective for losing belly fat. The more muscle you have in your body, the more fat you will be able to lose.
#2. Avoid sugar laden and processed foods as they end up in the form of layers of fat around your belly. Replace such foods with fresh fruits and vegetables, grains and nuts as they are high in fiber and low in unhealthy fats. This makes them promote digestion and also remove harmful toxins from the body, which in turn help in weight loss process.
#3. Instead of taking full fat dairy products, switch to skim milk, yogurt and cheese as they tend to give you fuller feeling without making your body store the fat around the belly. Also, they bring down the level of a hormone called calcitriol, which plays a vital role in the fat storage process in the body.
#4. It is also important to choose your fat wisely because some fats are actually weight loss friendly, while others make you obese. Nuts, flaxseeds, olive oil and avocados are some foods which are high in monounsaturated fats. These fats are actually healthy for the body and help you cut down the fat deposits, including the one around the belly.
#5. If you are looking to get rid of belly fat in a period of two weeks, then you have to do some vigorous exercises on a regular basis. These include running, cycling, swimming and rowing. Additionally, strength training is also required for a routine of 6 days a week as it promotes buildup of muscles, which in turn reduces belly fat. A 30 minute cardio exercise schedule is a must because it will help you burn the carbohydrates, which is a pre requisite of losing belly fat. Those who look for gentler ways to lose the reserves on the tummy can focus on holistic techniques such as yoga.
#6. Another important tip for those who want to lose belly fat is not to starve, rather take a filling breakfast and several small and healthy meals during the day. Women must maintain an intake of at least 1500 calories a day, while the figure reaches 1700 calories a day for men.
#7. Do not look for spot reduction as this is not the right way to reduce the fat around your belly. Instead, focus on overall weight loss, with healthy fat reduction and muscle gain for the entire body.
#8. Focus on staying stress free and getting ample sleep because lack of sleep and anxiety can trigger the production of cortisol, the stress hormone in the body, which is primarily responsible for the accumulation of fat in the midriff area.
#9. Instead of looking for short cuts such as liquid diet or detox diet, it is better to concentrate on losing weight in a healthy and lasting manner, by combining the right diet with a proper exercise routine. This will not only help you lose fat but also keep you fit and disease free.
#10. Be realistic in your expectations as weight loss is a slow process and the fat around the belly is the harder to lose, as compared to that around the hips and thighs. Therefore, take one step at a time and learn to expect that it is going to take time, because every fat is of different kind.
Before you start any kind of diet or exercise plan for losing belly fat, you must consult a doctor, particularly if you are taking any medication or suffering from a serious health issue. Staying hydrated is also essential as it gives you the energy to carry on and also reduces cravings. Live and eat healthy and you will definitely beat your belly fat one day.