There are a number of reasons why fat that accumulates in the abdominal area is especially dangerous.
First, belly fat has been linked to both heart attacks and diabetes. Another reason why belly fat is so dangerous is because it is close to the vital organs and its secretions of adiponectin, a hormone typically secreted by fat cells which reduces inflammation, regulates metabolism and is believed to reduce the risk of developing Alzheimer’s Disease, is close to zero. Excess belly fat can also inhibit the functioning of the lungs, making it more difficult to breathe, as well as cause unnecessary strain on the muscles of the lower back because of the physical imbalance belly fat causes.
All these things, and more, mean that if you have an excess of fat in your abdominal region, then you are not in as healthy a state as you should be. That is why this article is for you—it will tell you how to lose belly fat fast and, more specifically, how to lose belly fat in 2 weeks, through a combination of diet and exercise.
Losing belly fat is easier than you might think; easier, in fact, than shedding fat from other areas of the body. It is less stubborn than, for example, buttocks or thigh fat, so when you do things that make you lose weight, the abdomen is almost always the first area to be affected. Many of the steps given below will speed up this shedding process, and you’ll learn how it’s possibly to lose belly fat in 2 weeks through a combination of diet and exercise.
Planning your belly fat loss regimen
Like any weight loss regimen, shedding abdominal fat requires a detailed plan and some concrete, short-term goals. Rather than telling yourself, “I am going to lose weight in the near future”, a better goal would be,“I am going to lose from two to four pounds within the next two weeks.” Make sure that your goal will stretch you, but also be sure that it is something that truly lies within your abilities. Otherwise, you will be setting yourself up for failure and disappointment, which in turn will discourage you from any future attempts to improve your life. Note that we said two to four pounds. That, in the opinion of MedicinePlus, is the most anyone can expect to lose in that span of time. And that will make a significant effect on your looks, your health and your motivation as well.
The next step is to determine how many calories you will take in and burn each day during that period. You can buy yourself a fitness notebook so that you can keep a record of how many calories you take in and how many you burn each day, or you can use any of the thousands of fitness apps that you can get either for free or for sale.
It’s commonly held that losing a single pound requires a 3,500-calorie deficit. What this means is that over a given period of time, if you burn 3,500 more calories than you eat, you will lose one pound. You do not want to reduce calories too quickly though, or the body will not burn fat as efficiently. So in our previous example of wanting to lose 4 pounds in 2 weeks, you would have to burn 1000 calories more each day than you eat to make up the 3,500 calories. You control this both by increasing your exercise levels and duration (burning calories) and limiting the amount of fats you eat (avoiding calorie intake).
An effective belly fat loss diet should consist preferably of organic foods that have little or no fat, as well as vegetables and fruits high in fiber. Yogurt and other dairy products contain beneficial bacteria which can also assist in reducing abdominal fat.
It is important to consider the type of fat present in a given food to decide if it is good for you. Poly- and mono- unsaturated fats and Omega-3 fatty acids can help rid your body of bad fat (i.e. saturated and trans-fat). Olive oil, dark chocolate, walnuts and almonds are among the foods that are high in good fat. You should also drink five cups of green tea each day, especially just before a workout, as this is particularly helpful in boosting your energy while stimulating your metabolism.
What types of exercises are best when it comes to shedding stomach fat?
Many people are under the mistaken impression that strengthening the abdominal muscles will help get rid of fat. But in fact the belly may be storing a layer of fat beneath those strong muscles. The only truly effective way to achieve your fat loss goal is to engage in vigorous cardiovascular exercise, specifically high intensity interval training (HIIT). This means that you warm up for a while, then speed up at fixed intervals throughout the workout, slowing down immediately afterwards to regain your breath. Increase the number of cycles as well as the total length of each workout as you progress. Exercising in this way enables the body to actively use fat as a source of energy rather than accumulate it. “Steady state” cardio workouts actually increase the body’s production of cortisol, which is the agent that causes fat to be stored in the belly area, so they should be avoided.
In addition to your workout, you should also engage in such activities as swimming, taking a walk or riding a bike. If possible, do these things with other people as it can be a real motivation to have friends do things with you, certainly if you are aiming to lose belly fat in 2 weeks!
Stress and body fat
Earlier in this article we mentioned how a substance called cortisol is partially responsible for fat being stored in the belly. The body releases this substance in response to stressful situations, such as a need to act quickly. Since frequent stress can cause continued production of cortisol, stress is therefore an indirect cause of belly fat, and reducing one’s level of stress is another big step towards becoming more slender. High intensity, aerobic exercise is an important component in the battle, and it also helps to do yoga and other stress-reducing exercises that involve meditation.
Getting rid of belly fat requires, above all else, a desire and a willingness to exert yourself in the right direction. It may be hard work, but you can do it. And once you succeed in the first few days and begin to notice the results, it will be easy from then on.
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