Eat healthier
- Cut your portion size in half.
- Count calories.
- Eat more vegetables, fruits, whole grains, and lean proteins.
- Make healthy food swaps.
- Try high-intensity intermittent exercise (HIIE)
- Exercise more often than not.
- Sneak in exercise.
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Can you lose a beer belly in 2 weeks?
Download Article Download Article A little extra padding around your midsection is normal, but it’s understandable to want to firm up for a leaner look. While it’s impossible to lose all of your belly fat in 2 weeks, you can lose some of it quickly by losing weight and body fat all over.
- 1 Load 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.
- Start your meals with vegetables and greens before moving onto more calorically dense foods like proteins and carbohydrates.
- 2 Eat more lean protein at each meal to build muscle faster. Protein helps build lean muscle mass, which means you’ll be burning more calories throughout the day—even while sitting! Allocate 15% to 20% of your daily caloric intake to lean proteins (go for a higher percentage if you’re physically active most days of the week).
- 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.
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- 3 Make sure to get enough calcium and vitamin D. Dairy products are known for their calcium and vitamin D, which have been linked to more weight loss in a shorter period of time. Women under 50 and men under 70 need 1,000 mg of calcium and 600 IU of Vitamin D every day. Women 50 and up and men 70 and up should aim to get 1,200 mg of calcium and 800 IU of Vitamin D daily.
- Protein-rich Greek yogurt, cow’s 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.
- Choose unsweetened or minimally sweetened yogurt over sweeter (flavored) versions. If plain yogurt is just too plain for you, add some fresh blueberries or raspberries.
- Fresh mozzarella, feta, goat’s cheese, and cottage cheese are all great choices.
- Non-dairy products like green vegetables (like collards, kale, broccoli rabe, soybeans), orange juice, english muffins, soymilk, and cereals also add to your daily intake of calcium and vitamin D.
- 4 Replace processed grains with fiber-rich whole grains. Processed grains (like white bread, white flour pastas, and white rice) are less nutritious than whole grains, which fill you up and lower the risk of heart disease, obesity, certain cancers, and diabetes. Whole grains also have lots of fiber, which can reduce bloating over the course of 2 weeks.
- Whole grain wheat bread is an easy swap, but quinoa, wild rice, lentils, beans, brussels sprouts, broccoli, oatmeal, apples, bananas, flax seeds, and chia seeds all have lots of quality fiber.
- Try to get 25 grams of fiber each day if you’re a woman and 38 grams if you’re a man.
- While eating up to 300 grams of carbohydrates per day (for a 2,000 calorie diet) is considered normal, reduce your intake to around 50 to 150 or 200 grams of carbohydrates per day for the next 2 weeks to drop pounds faster.
- 5 Swap saturated fats for monounsaturated fats that contain omega 3s. Healthy fats like avocado, olive oil, flax seeds, chia seeds, nuts, and nut butters have omega 3 fatty acids (these help regulate how your body burns and stores fat). They’ll also keep you feeling upbeat and satiated, making it less likely for you to overeat at your next meal.
- People who eat a diet rich in omega 3s tend to have less visceral fat (the harmful type that sits around your organs) and lower risk of diabetes.
- Fats are not low-calorie foods, so watch your portion sizes! Try to limit your intake of olive oil and nut butters to 2 tablespoons (6.0 tsp) a day (or 2 to 3 servings) for the next 2 weeks.
- The daily recommended amount of omega 3 fatty acids is 1.6 grams for men and 1.1 grams for women.
- Don’t forget to balance your omega 3 with omega 6! Sources include safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, and pumpkin seeds.
- 6 Snack on whole grains, lean proteins, and healthy fats. Snacks are important to keep your blood sugar steady and your metabolism running high. However, how and how often you snack matters! Instead of reaching for a sugary snack bar, snack on whole foods like fruit, nuts, or whole grains.
- Always keep healthy snacks in your bag, desk, or car (anywhere you might be when mid-morning or afternoon hunger strikes).
- Packaged protein and snack bars tend to have tons of added sugars, unhealthy fats, and processed ingredients. Read the labels carefully to check portion sizes and ingredients lists. If “high fructose corn syrup” and/or “fractionated palm kernel oil” are on the list, step away from the snack bar!
- For example, a protein smoothie with yogurt, almond butter, and oatmeal or a sliced apple with 2 tablespoons (6.0 tsp) of peanut, sunflower, or almond butter will fill you up longer with healthy proteins, fats, and fiber.
- 7 Avoid sugary drinks and treats. People who drink sugary sodas or juices and eat sweet treats have higher amounts of abdominal fat because of the excess calories and sugar. So stick with water and limit your desserts to once a week for the next 2 weeks to slim down quickly. When you do indulge, watch your portion sizes!
- If you have a sweet tooth, treat yourself with natural sugars from strawberries or dark chocolate (which both contain antioxidants). Even better, combine the two to make dark-chocolate coated strawberries!
- 8 Be smart about how you shop for food. Most grocery stores are set up to have all the whole foods around the perimeter of the store and most of the junky processed foods in the middle aisles. Shop along the edges of the store, and try to make a colorful rainbow in your cart with fruits and veggies.
- For the next 2 weeks, only buy whole grains, fruits, vegetables and lean proteins.
- 9 Eat smaller portions at each meal. Knowing proper portion sizes is crucial for weight (and fat) loss. Whether you’re cooking at home or eating at a restaurant (especially one that serves massive portions), be conscientious of how much food you’re actually eating.
- When eating out at restaurants, split your entree with a friend or bring your own tupperware to box up half of your meal so you’re not tempted to overeat.
- Measure portion sizes using your hand:
- Cooked vegetables, dry cereal, chopped or whole fruit: 1 fist = 1 cup (16 US tbsp)
- Cheese: 1 index finger = 1.5 ounces (43 g)
- Noodles, rice, oatmeal: 1 palm = 0.5 cups (8.0 US tbsp)
- Proteins: 1 palm = 3 ounces (85 g)
- Fats: 1 thumb = 1 tablespoon (3.0 tsp)
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- 1 Do at least 30 or 40 minutes of aerobic exercise 5 or 6 days a week. Go for a jog, run, or brisk walk to burn calories and fat every day for the next 2 weeks. Aerobic exercise also releases endorphins, which will leave you feeling happier and more confident after a good sweat session.
- Always talk to your doctor before starting any new exercise program.
- If you are new to exercise, start slow and easy until you can work your way up to 30 or 40 minutes. For instance, start by jogging for 15 minutes and walking for the remaining 15 minutes. Then, after the first week, jog for the full 30 minutes, upping your speed and intensity.
- 2 Choose a form of aerobic exercise you enjoy so you’ll stick with it. Picking something you enjoy is going to make the next 2 weeks a lot easier. Swimming, kickboxing, dancing, and various sports will count toward your daily 30 minutes (minimum) of aerobic exercise. Whatever activity you choose, make sure to get your heart pumping for at least 20 to 30 minutes so you work up a good sweat.
- Swimming is a great low-impact option that won’t hurt your joints.
- Take a dance class with friends or family members to up the fun factor!
- 3 Add strength training to your workout routine 3 times a week. Lifting weights will build lean muscle, which is necessary to rev your metabolism and burn fat throughout the day. A combination of strength training and aerobic exercise is more effective to lose weight faster than just doing one or the other.
- Strength training doesn’t count toward the daily minimum of 30 minutes of aerobic activity.
- If you don’t know the proper form for dumbbell exercises, use the weight machines.
- If you plan to weigh yourself every few days, keep in mind that muscle weighs more than fat. But don’t worry, those muscles will help you blast more belly fat for the next 2 weeks!
- Start with simple and well-known exercises like bicep curls, push-ups, pull-ups, tricep curls, lateral raises, and chest presses.
- Do 3 sets of 8 to 10 reps. You should use enough weight so you can maintain good form for the full set, but you also need to rest between sets.
- 4 Incorporate high-intensity interval training (HIIT). HIIT elevates your heart rate and keeps your muscles guessing. It’s also more effective at blasting more calories in a shorter period of time (as opposed to low intensity training with little to no variations). Work in HIIT at least 3 or 4 times a week (or you can do shorter HIIT routines every day in addition to aerobic exercise).
- For example, perform 30 to 60 second sprints while jogging. Recover with 2 to 4 minutes of jogging at a moderate pace before the next burst.
- Even walking can be adjusted for an HIIT workout by changing your speed and adding hills. Walking is a great alternative if you have bad knees or other joint problems. Try this 20 minute treadmill routine:
- 3 minute warmup at 5% incline
- 3 minute brisk walk at 7% incline
- 2 minute brisk walk at 12% incline
- 2 minute moderate walk at 7% incline
- 2 minute brisk walk at 12% incline
- 2 minute slow to moderate walk at 15% incline
- 1 minute moderate walk at 10% incline
- 2 minute brisk walk at 12% incline
- 3 minute cool down at 5% incline
- 5 Work your core every day to increase strength, toning, and balance. Working your core will help build and tone your abdominal and back muscles. Keep in mind that there’s no such thing as “spot” training, but the more you engage your core, the more lean muscle you’ll build, and the more calories you’ll burn throughout the day.
- As a plus, your posture will improve after just a week of core training (making you look leaner)!
- Try some common yoga moves like planks, warrior twists, and cobras to stretch and tone your core.
- 6 Incorporate exercise throughout the day. Make an effort to take the stairs or walk around more for the next 2 weeks. Take a 10 to 20 minute walk after eating to help your body digest, burn extra calories, and keep your metabolism running.
- Get off the bus or subway a few stops early and walk the rest of the way.
- Run errands on foot if you live close to your regular shops.
- If possible, walk or bike to work.
- Climb the stairs instead of using the elevator or escalator.
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- 1 Get enough sleep and keep your stress levels low. Diet and exercise are essential, but sleep and stress levels also affect how your body uses and stores fat. Little sleep and high stress increases cortisol, which tells your body to store fat in your belly. So if you have something stressful coming up with work or family life in the next 2 weeks, do your best to manage your stress.
- Try to do at least 10 minutes of mindful meditation every day. Yoga can also help ease stress. As a plus, you’ll also be toning your muscles and burning some calories!
- Talk to your doctor if you think you might have a sleep disorder (like insomnia or sleep apnea) that keeps you getting quality sleep.
- 2 Avoid cleanses, liquid diets, and other weight loss gimmicks. Cleanses are usually only effective for weight loss when combined with a healthy diet (because liquid diets don’t give you all the nutrients you need). No matter what the hot new diet program promises, there is no magic bullet!
- Fad diets can actually do more harm than good, especially if you’re not getting enough calories or cutting out an entire food group (which could lead to malnutrition).
- 3 Don’t starve yourself. Eating too little will tell your body to go into fat-saving mode, so eat breakfast, healthy snacks, and fresh meals. Avoid eating less than 1,200 calories per day (for women) and 1,500 calories per day (for men). Cutting anywhere from 500 to 1,000 calories per day is considered a healthy deficit.
- Leave out unnecessary calories from each meal. For example, put mustard on sandwiches instead of mayonnaise and eat it open-faced. You can even substitute the bread for lettuce or a wrap.
- Make cauliflower rice to enjoy with stir fries, poke bowls, or as a side.
- Try replacing pasta noodles with spiralized zucchini or spaghetti squash to cut back on calories.
- Use a caloric deficit calculator to find your daily caloric needs for weight loss.
- 4 Don’t become obsessed with counting calories. While a lower caloric intake will help with weight loss, focus on quality over quantity. Besides, keeping track of calories will make your meals less enjoyable and might lead to you feel bad about yourself for going over a certain number.
- For instance, 100 calories of an apple is going to affect your body differently than 100 calories of apple pie. The apple has natural sugars and lots of fiber while the pie contains added sugars, saturated fat, and simple carbohydrates.
- 5 Practice mindful eating to slow down and feel more satisfied with less food. Eating when you’re rushed or distracted is going to make a meal less enjoyable. Instead, slow down and pay attention to the textures and flavors of your food. People who eat mindfully eat slower and, as a result, feel satisfied from eating less.
- Turn off your phone, TV, computer, radio, and other distractions while eating for the next 2 weeks.
- Bring all that you need to the table at the start of your meal so you don’t have to get up for anything in the middle of your meal.
- Chew your food thoroughly and focus on the flavors and textures.
- Think about how grateful you are for each item on your plate. For example, if you’re eating roasted beets, you might briefly remind yourself of all the care and effort that went into growing those beets, transporting them, and cooking them for you to enjoy.
- 6 Quit smoking to help cut down on belly fat. If you smoke, you might think it helps you stay slim. However, smokers have a higher amount of visceral fat than do non-smokers. So if you want to lose belly fat fast, ditch the sticks!
- Use lozenges, gum, or patches to help wean your body and mind off of nicotine.
- Know your smoking triggers and have a game plan to defeat cravings. For example, if you always smoke in your car, chew on a toothpick to keep your mouth busy and/or sing along to your favorite song to distract you.
- 7 Don’t expect even weight loss. It’s common to lose more inches around the midsection in the first 2 weeks than in subsequent weeks—that is, if you stay dedicated to a weight loss routine. If you are at least 15 pounds (6.8 kg) over your ideal weight, you should see significant results in the first 1 to 2 weeks and belly reduction may be harder afterward. This is normal, so don’t give up!
- Break through a weightloss plateau by reassessing your habits (i.e. scrutinizing your diet and exercise regimen), cutting calories, and revving up your workout routine. You may not experience a plateau in just 2 weeks, but if you keep your efforts up, you may notice your weight loss stalling around the 1 month mark.
- 8 Don’t obsess over the number on the scale. It’s exciting to see the number go down on a scale, but that value can’t tell you about water weight and the different types of fat in your body. Weighing yourself every day for the next 2 weeks isn’t very helpful because you can weigh more or less depending on what you’ve eaten and how much water your body is storing.
- Fat stored in your thighs, buttocks, or arms is actually considered to be healthier than having a “beer belly.”
- Measuring your waistline with a tape measure is a good way to keep track of belly fat. Wrap the measuring tape around your waist at the level of your navel (not at the narrowest part of your abdomen). Don’t suck in or pull the tape too tight.
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How long does it take for a beer belly to go away?
Alcohol-Related Weight Gain – In individuals with alcohol-related weight gain, the bloating length will depend on their calorie intake, activity, and fitness level. Overall, if they are physically active or their digestive system works well, the bloating can disappear in less than a week.
In cases of alcoholic gastritis (inflammation in the stomach lining), bloating can disappear in under 2 weeks. In chronic cases, it can last well over a month to even years, depending on how complex the health condition is, including whether the patient plans to stop drinking. However, if the bloating is caused by alcohol-induced hepatitis, it may take a month for it to subside.
If you don’t think you can handle the alcohol withdrawal all by yourself, try the best 90-day recovery center for chronic alcohol abusers in Texas. You will get all the support you need for a healthy recovery. Tip: Consult with a doctor if your alcohol-induced bloating doesn’t subside in a week after your last drink,
How can I lose 10 kgs in 3 days?
A 60-minute exercise per day is crucial. Whether it is running for 20 minutes three times a day or an hour on the elliptical machine, your body requires to burn about 1700 calories (more than you consume per day) to lose weight in three days. As many activities as you indulge in, the more calories you will burn.
Does all alcohol give you a beer belly?
Liquor and a Beer Belly – Any type of alcohol can play a role in the formation of a beer belly, according to MayoClinic.com. Straight shots of hard liquor, such as vodka, rum, tequila and whiskey contain about 64 calories per ounce, so it’ll take longer for the calories to cause a beer belly, but it is possible.
- Mixed drinks that contain hard liquor can have similar amounts or many more calories than the average beer, however, and that means that liquor might be even more to blame than beer.
- A pina colada, for example, contains 245 calories, and a daiquiri has about 112 calories.
- Wine might be the exception, MayoClinic.com notes.
Wine may not contribute to a beer belly the same way liquor does, but further research is needed to determine if that’s true and why it’s the case.
How do you get rid of beer belly ASAP?
The Truth About Beer and Your Belly What really causes that potbelly, and how can you get rid of it? Have years of too many beers morphed your six-pack abs into a keg? If you have a “beer belly,” you are not alone. It seems beer drinkers across the globe have a tendency to grow bellies, especially as they get older, and especially if they are men.
- But is it really beer that causes a “beer belly”? Not all beer drinkers have them – some teetotalers sport large ones.
- So what really causes men, and some women, to develop the infamous paunch? It’s not necessarily beer but too many calories that can turn your trim waistline into a belly that protrudes over your pants.
Any kind of calories – whether from alcohol, sugary beverages, or oversized portions of food – can increase belly fat. However, alcohol does seem to have a particular association with fat in the midsection. “In general, alcohol intake is associated with bigger waists, because when you drink alcohol, the burns alcohol instead of fat,” says Michael Jensen, MD, an endocrine expert and obesity researcher with the Mayo Clinic in Rochester, Minn.
Beer also gets the blame because alcohol calories are so easy to overdo. A typical beer has 150 calories – and if you down several in one sitting, you can end up with serious calorie overload. And don’t forget calories from the foods you wash down with those beers. Alcohol can increase your appetite. Further, when you’re drinking beer at a bar or party, the food on hand is often fattening fare like pizza, wings, and other fried foods.
When you take in more calories than you burn, the excess calories are stored as fat. Where your body stores that fat is determined in part by your age, sex, and hormones. Boys and girls start out with similar fat storage patterns, but puberty changes that.
- Women have more subcutaneous fat (the kind under the ) than men, so those extra fat calories tend to be deposited in their arms, thighs, and buttocks, as well as their bellies.
- Because men have less subcutaneous fat, they store more in their bellies.
- Beer bellies tend to be more prominent in older people because as you get older, your calorie needs go down, you often become less active, and gaining weight gets easier.
As hormone levels decline in men and women as they age, they’re more likely to store fat around the middle. Menopausal women who take tend to have less of a shift toward more belly fat than those who do not. Studies suggest that smokers may also deposit more fat in their bellies, Jensen says.
- Belly fat in the midsection does more than reduce your chances of winning the swimsuit competition.
- It’s linked to a variety of health problems, from to high blood pressure and cardiovascular disease.
- Carrying extra pounds in your thighs or hips is less risky than carrying them in the abdominal region.
Further, subcutaneous fat that you can grab around your waist and on your thighs, hips, and buttocks is not as dangerous as the visceral fat that’s found deep within the abdominal cavity surrounding your organs. Visceral fat within the abdominal wall is frequently measured by waist circumference.
- When waist circumference exceeds 35 inches for women and 40 for men, it is associated with an increased risk of, metabolic syndrome, and overall mortality,” Jensen says.
- He cautions that these numbers are simply guidelines, and recommends keeping your waist size below these numbers.
- There is no magical way to tackle belly fat other than the tried-and-true method of cutting calories and getting more physical activity.
Monounsaturated fats and so-called “belly fat” diets won’t trim your belly faster than any healthy, low-calorie diet, Jensen says. Because of the link between alcohol calories and belly fat, drinking less alcohol is a good place to start. Avoid binge drinking, which puts you at risk for damage and other serious health problems.
The U.S. Department of Agriculture’ s 2010 D ietary Guidelines recommend limiting alcohol to one serving per day for women and two for men. Beer lovers should opt for light beers with 100 calorie or less, and limit the number they drink per day. Another option is to drink alcohol only on weekends, and to alternate drinks with low-calorie, non-alcohol beverages.
Don’t forget to have a healthy meal before or with your drinks to help you resist the temptation of high-calorie bar food. Doing sit-ups, crunches, or other will strengthen your core muscles and help you hold in your belly fat, but won’t eliminate it.
The only way to lose belly fat (or any kind of fat) is to lose weight. Aerobic exercises like running,, cycling, and tennis are some of the best to help reduce body fat. But “any kind of will help you keep the weight off more effectively than diet alone,” Jensen says. The good news is that when you start losing weight, you tend to lose it in the midsection first.
“Visceral fat is more metabolically active and can be broken down quicker than other fat,” Jensen says, “so it is usually the first to go, especially when you have a lot to lose.” Kathleen Zelman, MPH, RD, is director of for WebMD. Her opinions and conclusions are her own.
Can you walk off a beer belly?
BY MARC LINDSAY Source* https://blog.myfitnesspal.com/how-you-can-walk-off-belly-fat Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat, While you can’t spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose,
What causes extreme beer belly?
A hard beer belly refers to the excessive buildup of visceral fat. It is caused by many factors, including excessive alcohol intake, poor diet, lack of exercise, and poor sleeping patterns. The good news is that you can reduce or avoid a hard beer belly.
Why do I have a big belly but I’m not fat?
Bloating – Bloating is the feeling of pressure or swelling in the stomach. The most common causes are trapped gas or eating too much in a short time. The sensation of bloating can cause abdominal distention, which is a visible swelling or extension of your belly.
constipation irritable bowel syndrome (IBS) certain gynecological conditions, such as ovarian cysts bacterial infections gastroparesis, which causes delayed stomach emptying
Can lemon water reduce belly fat?
Final Verdict – You can use lemon to reduce belly fat along with following a workout and diet plan. Solely drinking lemon water without diet will only benefit your overall well-being. Also Read: 5 Benefits of Apple Cider Vinegar reduce fat from Belly and other body parts
Can you lose noticeable fat in 2 weeks?
Can You Lose Weight Fast in Two Weeks? – Yes, it is possible to lose weight fast and within two weeks healthily and realistically. One way to do it is simply by reducing your calorie intake by 500 to 750 calories per day — you can create a calorie deficit to stimulate weight loss.
How do you get rid of beer belly ASAP?
The Truth About Beer and Your Belly What really causes that potbelly, and how can you get rid of it? Have years of too many beers morphed your six-pack abs into a keg? If you have a “beer belly,” you are not alone. It seems beer drinkers across the globe have a tendency to grow bellies, especially as they get older, and especially if they are men.
- But is it really beer that causes a “beer belly”? Not all beer drinkers have them – some teetotalers sport large ones.
- So what really causes men, and some women, to develop the infamous paunch? It’s not necessarily beer but too many calories that can turn your trim waistline into a belly that protrudes over your pants.
Any kind of calories – whether from alcohol, sugary beverages, or oversized portions of food – can increase belly fat. However, alcohol does seem to have a particular association with fat in the midsection. “In general, alcohol intake is associated with bigger waists, because when you drink alcohol, the burns alcohol instead of fat,” says Michael Jensen, MD, an endocrine expert and obesity researcher with the Mayo Clinic in Rochester, Minn.
Beer also gets the blame because alcohol calories are so easy to overdo. A typical beer has 150 calories – and if you down several in one sitting, you can end up with serious calorie overload. And don’t forget calories from the foods you wash down with those beers. Alcohol can increase your appetite. Further, when you’re drinking beer at a bar or party, the food on hand is often fattening fare like pizza, wings, and other fried foods.
When you take in more calories than you burn, the excess calories are stored as fat. Where your body stores that fat is determined in part by your age, sex, and hormones. Boys and girls start out with similar fat storage patterns, but puberty changes that.
- Women have more subcutaneous fat (the kind under the ) than men, so those extra fat calories tend to be deposited in their arms, thighs, and buttocks, as well as their bellies.
- Because men have less subcutaneous fat, they store more in their bellies.
- Beer bellies tend to be more prominent in older people because as you get older, your calorie needs go down, you often become less active, and gaining weight gets easier.
As hormone levels decline in men and women as they age, they’re more likely to store fat around the middle. Menopausal women who take tend to have less of a shift toward more belly fat than those who do not. Studies suggest that smokers may also deposit more fat in their bellies, Jensen says.
Belly fat in the midsection does more than reduce your chances of winning the swimsuit competition. It’s linked to a variety of health problems, from to high blood pressure and cardiovascular disease. Carrying extra pounds in your thighs or hips is less risky than carrying them in the abdominal region.
Further, subcutaneous fat that you can grab around your waist and on your thighs, hips, and buttocks is not as dangerous as the visceral fat that’s found deep within the abdominal cavity surrounding your organs. Visceral fat within the abdominal wall is frequently measured by waist circumference.
“When waist circumference exceeds 35 inches for women and 40 for men, it is associated with an increased risk of, metabolic syndrome, and overall mortality,” Jensen says. He cautions that these numbers are simply guidelines, and recommends keeping your waist size below these numbers. There is no magical way to tackle belly fat other than the tried-and-true method of cutting calories and getting more physical activity.
Body Transformation: How to Lose Belly Fat in 5 Weeks
Monounsaturated fats and so-called “belly fat” diets won’t trim your belly faster than any healthy, low-calorie diet, Jensen says. Because of the link between alcohol calories and belly fat, drinking less alcohol is a good place to start. Avoid binge drinking, which puts you at risk for damage and other serious health problems.
The U.S. Department of Agriculture’ s 2010 D ietary Guidelines recommend limiting alcohol to one serving per day for women and two for men. Beer lovers should opt for light beers with 100 calorie or less, and limit the number they drink per day. Another option is to drink alcohol only on weekends, and to alternate drinks with low-calorie, non-alcohol beverages.
Don’t forget to have a healthy meal before or with your drinks to help you resist the temptation of high-calorie bar food. Doing sit-ups, crunches, or other will strengthen your core muscles and help you hold in your belly fat, but won’t eliminate it.
The only way to lose belly fat (or any kind of fat) is to lose weight. Aerobic exercises like running,, cycling, and tennis are some of the best to help reduce body fat. But “any kind of will help you keep the weight off more effectively than diet alone,” Jensen says. The good news is that when you start losing weight, you tend to lose it in the midsection first.
“Visceral fat is more metabolically active and can be broken down quicker than other fat,” Jensen says, “so it is usually the first to go, especially when you have a lot to lose.” Kathleen Zelman, MPH, RD, is director of for WebMD. Her opinions and conclusions are her own.
How can I get a flat lower belly in 2 weeks?
How to Get a Flatter Stomach in a Week: Quick Toning Tips Expert advice to slim down your stomach and reduce belly fat You’ve got a big event, a skin-tight outfit, and just 1 week to get that belly as flat as you can. Getting a flat stomach in just a week is an ambitious goal, but if you commit to a diet and exercise routine, you can see a difference after just 7 days.
- Do cardio exercises, like running, swimming, or jogging throughout the week.
- Target your ab muscles with exercises like crunches and planks.
- Eat small meals every 2 to 3 hours to stay full for longer.
- Reduce bloating with potassium-rich foods, like mangoes, cantaloupe, and papaya.
- 1 throughout the week. Nothing beats aerobic exercise in the battle against belly fat. A study by Duke University found that aerobic exercise was the most effective way to burn deep, visceral belly fat and that aerobic workouts burn 67% more calories than resistance training or a regimen that combines cardio and resistance.
- Try to get at least 150 minutes per week of moderate aerobic activity (like brisk walking or swimming), or 75 minutes per week of vigorous aerobic activity (like running or jogging). To lose weight faster, increase the intensity or the duration of your workouts.
- You can’t spot-reduce fat away from a certain area, so you don’t have to worry about only doing exercises that tone your stomach. Instead, pay close attention to your diet and follow a balanced workout plan that targets your overall body.
- 2 to strengthen your abdominal muscles. There may never be agreement among trainers as to whether or not crunches are the best way to flatten your abs, but there’s no disputing the fact that they work the muscles on the front and side of your abdomen. Check out some crunch variations below, and incorporate them into your exercise routine.
- Curl Up : Lie flat on a mat with your knees bent and your heels pressed into the mat to stabilize your body. Tilt your torso so your lower back stays pressed into the mat as well. Put your arms behind your head and keep your elbows pressed back, then curl your torso upward, being sure your lower back stays against the mat the whole time.
- Pelvic Tilt Crunch : Lie face-up on a stability ball with your back and head pressed into the ball, your feet together on the floor and a 5 to 10 lb (2.3 to 4.5 kg) dumbbell or medicine ball in your hands positioned against your chest. Tighten your abs and crunch up until your shoulders are off the ball. Then use both hands to reach the dumbbell or the medicine ball up toward the ceiling. Do 3 sets of 12-15 reps resting for 30 seconds between each set.
- Arms Over Straight-Leg Crunch : Grab a pair of 10 to 12 lb (4.5 to 5.4 kg) dumbbells and lie on your back with your arms behind you and your legs extended and raised to a 45-degree angle. Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor. Return to your starting position without letting your legs touch the floor. Do 3 sets of 15 repetitions with a 30-second rest period between sets.
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- 3 to strengthen your abs. Your core is made up of your abdominal muscles plus the muscles of your lower back, pelvic floor and hips—more than 15 muscles in all. To work toward a flat stomach, do core exercises that target all of these muscles.
- Side Plank : Lie on your left side with your elbow directly beneath your shoulder and your legs stacked one on top of the other. Place your right hand on your left shoulder or on your right hip. Tighten your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. Repeat on the opposite side.
- If you can’t hold the pose for 30 to 45 seconds, stay up as long as you can and work your way up.
- Push-up Walkout : Get on the floor in a push-up position and place your hands so they’re two inches wider than your shoulders. Keeping your feet in place, walk your hands out as far as possible, then walk back. Do 10-12 reps.
- For more of a challenge, lift one leg before you walk your hands out and back.
- Climbing Rope : Sit down with your legs extended out in front of you and your feet turned out in a V position. Point your toes. Contract your core muscles and roll your spine into a C-curve. Lift your arms up and move them as if you were climbing a rope twisting slightly with each reach. Do 20 reaches with each arm.
- Side Plank : Lie on your left side with your elbow directly beneath your shoulder and your legs stacked one on top of the other. Place your right hand on your left shoulder or on your right hip. Tighten your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. Repeat on the opposite side.
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- 1 Eat small meals every 2 to 3 hours. Instead of 3 large meals that can fill your belly and tax your digestive system, eat small, frequent meals or snacks. Eat your meals about 2 to 3 hours apart; they’ll take up less space in your stomach, cause less expansion, keep your metabolism up and keep you feeling full.
- Try to avoid snacking while you’re bored or eating without thinking about it. The more you can eat mindfully, the faster you’ll reach your weight loss goals.
- 2 Eat high-fiber foods to feel full longer. Many high fiber foods, such as broccoli, beans, Brussels sprouts, and cauliflower will fill your stomach and keep you feeling full. Try to incorporate 25 to 38 grams of fiber into your diet every day for healthy, balanced meals.
- High-fiber foods tend to make some people feel bloated or gassy. Fight back against gas-producing foods by using, which contains an enzyme that helps to break down complex sugars found in beans and cruciferous vegetables so that they can be digested more easily.
- 3 Eat small portions of fruits and vegetables throughout the day. While raw vegetables and fruits are great choices for overall health, they cause your stomach to stretch, so it’s best to eat them in 80-gram (1/3 cup) portions spread throughout the day. Or, stick to cooked vegetables to,
- Aim for 5 portions of fruits and veggies per day that are around 80 grams each.
- 4 if dairy makes you bloat. If dairy products cause uncomfortable gas and bloating, you may have difficulty digesting lactose, the sugar found in dairy. Try eating low-lactose foods such as yogurt, consume only small amounts of milk products at one time, and eat milk products with other foods. Or, buy lactose-free products or take a digestive aid like to help break down the lactose in your digestive tract.
- Watch out for dairy that is hidden in the ingredients list. Sausages, deli meat, protein bars, chips, and salad dressings often contain dairy.
- If you’re eating yogurt for probiotics, swap it out with a different probiotic food, like miso soup or sauerkraut.
- 5 Choose potassium-rich foods to reduce bloating. Eat high potassium foods including avocado, mini bananas, papaya, mango, cantaloupe and nonfat yogurt (made without artificial sweeteners). Potassium is a natural diuretic, so it will help reduce water retention and puffiness.
- on its own or with other probiotic foods, like yogurt.
- 6 Limit the amount of refined carbs you eat. can help you lose weight, especially in the short-term. Focus on eating lean protein (like turkey, chicken, and fish) and starchy vegetables. Try to avoid refined carbs, like white bread, pizza dough, pastries, and most breakfast cereals.
- Your body needs carbs to aid in digestion and give you energy. Choose natural carbs, like whole grains, legumes, and seeds to help you lose weight while staying healthy.
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- 1 Drink around 8 glasses of water per day. You always need to, but it can be especially important if you’re trying to flatten your stomach. When you drink water, you help your body maintain proper fluid balance, (a major cause of bloated bellies), and feel full so you’re inclined to eat less overall. Water also breaks down fat for energy and moves nutrients to your muscles to maintain your metabolism.
- Add lemon, orange or cucumber slices to your water to give it a little flavor boost. Or, try herbs and flowers such as mint or lemon verbena.
- 2 to get more antioxidants. Among its many benefits, can also help thanks to antioxidants called catechins that it contains. For extra fat-burning power, sip green tea before a workout.
- Studies show that green tea works best in conjunction with an exercise routine.
- 3 to stay hydrated and get your fruits and veggies. Smoothies are a great way to and can contribute to a flatter stomach. Watermelon smoothies in particular contain arginine, which decreases body fat and increases muscle mass. A smoothie made with pineapple gives you the benefit of bromelain, an enzyme in pineapple that helps break down protein, ease digestion and banish bloat.
- Watermelon smoothie recipe: Chop up 2 cups (400 g) of watermelon and put it into a blender. Add 1 ⁄ 4 c (59 mL) of fat-free milk, and blend for about 15 seconds or until smooth. Add 2 cups (400 g) of ice and blend for 20 seconds, or until you get the consistency you like. This recipe makes 2 smoothies.
- Pineapple smoothie recipe: Measure 1 c (240 mL) of skim milk and put it in a blender along with 4 ounces (113 g) of fresh or canned pineapple chunks. Set the blender to “whip” and blend for 1 minute. Pour the smoothie into a glass and add 1 tbsp (15 g) of, This recipe makes 1 smoothie.
- 4 Add ginger to drinks to reduce bloating. Ginger helps calm your GI tract and can help reduce bloating. Add some freshly grated ginger to your green tea or boil some chopped pieces of the root to,
- Avoid drinking ginger ale, as this drink tends to have a lot of added sugar in it.
- 5 to aid in digestion. It’s no accident that many restaurants offer diners peppermint candies after their meals—peppermint is a digestive aid. Brew a or add peppermint leaves to water or green tea to reduce bloating.
- 6 Stay away from alcohol. When it comes to flattening your stomach, alcohol is not your friend. It makes your body store more of the fat you eat and burn up to 36% less fat than you normally would. It can also inhibit your body’s production of fat-burning hormones.
- 7 Avoid carbonated and fermented beverages. These drinks have gas in them, and when you consume them, you end up with gas in your intestinal system, which leads to a swollen and bloated belly. Stay away from seltzers, sparkling water, or kombucha to keep your stomach flat.
- 8 Avoid sorbitol in diet sodas. Sorbitol is an artificial sweetener found in some diet sodas. While it adds sweetness without adding calories, the problem is that our bodies have trouble digesting the substance. And it’s not just some sodas that contain sorbitol: look for it in yogurts, reduced-calorie foods, chewing gums, and hard candies.
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- 1 to flatten your stomach. Standing up taller can make you look 5 pounds lighter, so why wouldn’t you do it? Stand in such a way that your pelvis is relaxed and downward with the belt line slanting forward and your backside angled back and behind (not under) you. Line your rib cage up with your stomach. Roll your shoulders back and let them drop down gently. Center your head over your spine and elongate the back of the neck by imagining a string tied to and gently lifting the crown of your head.
- Good posture can take some getting used to, but practicing it more and more over time will make it much easier.
- 2 Choose clothes that flatten and flatter your belly. There are a lot of ways to put your wardrobe to work for you in the battle against the belly. By choosing the right fabrics and styles, you can create the illusion of a smaller tummy.
- Pick fabrics that skim the body. These include woven cotton, silk or rayon blends, and lightweight wool blends. Stay away from fabrics that cling, such as Lycra and lightweight knits; they tend to emphasize every bulge.
- Divert the eye. Look for garments with features that draw the eye away from your midsection. For example, tops with detailing around the neckline or a ruffle down the center give the eye something else to focus on rather than your stomach. Wrap tops and dresses are also good choices, as long as they’re not made from the kind of clingy fabric you’re looking to avoid.
- Add a belt. Use a wide belt in a dark color to cinch your waist, separating the hips and bust and creating a waistline.
- Play around with patterns. Geometric and floral patterns can be a good way to disguise a bit of a belly.
- Put color to work for you. Yes, black is the most slimming color, but it’s not your only choice. Experts recommend purple, navy, burgundy, eggplant, charcoal gray and deep emerald for a slim look. Go monochromatic and dress head-to-toe in just one color—another way to look long and lean.
- 3 Use shapewear. can give you the more fashionable figure that you’re looking for. It comes in many different styles, but a high-waisted bike short is the best for keeping a tummy (as well as hips and thighs) looking slimmer. Choose a control level—light, medium or firm—that gives you the look you want without causing you great discomfort or outright pain.
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- Question How can I flatten my stomach naturally? Certified Nutrition & Wellness Consultant Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014. Your diet plays a major factor in weight management. Eating foods that are simply better for you and cutting out artificial sugars and junk food are both great first steps. How you eat plays a role in this as well. It’s better to eat every 2-3 hours and simply consume less food with each meal than it is to eat 2 or 3 big meals spread out throughout the day.
- Question What would happen if I quit eating or eat less than 500 calories per day? Registered Dietitian Patricia Somers is a Registered Dietitian and an Associate Professor of the Department of Educational Leadership and Policy at the University of Texas at Austin. She received her RD from the Academy of Nutrition and Dietetics in 1979 and her PhD in Educational Administration (Higher Education Specialization) from the University of New Orleans. She received an Emerging Scholar Award from the American Association of University Women and the Faculty Excellence Award in Research from the University of Arkansas, Little Rock. That’s not a good idea. Most people need at least 1,200 calories per day to meet their nutritional needs. And if you “starve” yourself, your metabolism slows way down.
- Question Can I lose weight in just my stomach? Certified Personal Trainer Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM). No, spot-reducing doesn’t work. You can strengthen your abdominal muscles, but if you want to see more definition, you really have to watch your food intake, making sure you’re not eating excess calories. Cardiovascular exercises will help you burn the fat away, too.
Ask a Question Advertisement Co-authored by: Certified Personal Trainer This article was co-authored by and by wikiHow staff writer,, Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area.
- Co-authors: 137
- Updated: March 24, 2023
- Views: 6,870,568
Categories: You may be able to get a flatter stomach in a week by making healthy food choices and exercising. Try to limit or avoid foods that are high in carbohydrates, like bread, pasta, cereal, desserts, sugary drinks, and processed snacks. Lowering your carb intake can trigger your body to start burning more fat for energy.
- Replace high-carb foods with protein-rich ones, like lean meats, nuts, seeds, and eggs, as well as fruits and vegetables.
- To prevent bloating, cut down on salty and spicy foods, dairy, and alcohol.
- You should also try to exercise for 30-60 minutes 5 days of the week.
- Do a combination of aerobic exercise, like running, cycling, and swimming, and strength training, like crunches, push-ups, and squats.
To learn more from our Dietitian co-author, such as portions sizes you should be eating and other drinks to try, keep reading the article!
Thanks to all authors for creating a page that has been read 6,870,568 times.
“This article was very helpful for me. I lost 20 pounds in 2 weeks! I feel heaps better and more energized. I workout 5 days a week for 1-2 hours. I start with 20-30 minutes of stretching or working out, then do running or cardio. I finish with 20-30 minutes of yoga or meditation to calm down. After my workout I usually reach for a healthy salad or a green smoothie.”,”
: How to Get a Flatter Stomach in a Week: Quick Toning Tips
Can I lose a beer belly in 3 weeks?
– The timeframe on losing weight really depends on you and your body. If you’re consistent with making changes to your diet, exercise, and lifestyle choices, you should see results. Healthy weight loss involves losing about 1 to 2 pounds per week. The CDC emphasizes that individuals seeking weight loss at this gradual pace are more likely to keep it off for the long term.