It’s normal to have some meat around your abdomen, but you can understand the desire to remove that meat to make it look thinner. It’s impossible to get rid of all the fat around your abdomen in two weeks, but you can get rid of some fat around your abdomen quickly by losing weight and whole-body fat. In the next two weeks, you’ll need a proper diet (reduce calorie intake), strengthen your exercise habits, and make some lifestyle changes. For a long time after that, continue your efforts to remove more fat around your abdomen!
Eating habits to remove belly fat
Eat vegetables in various colours. Vegetables are relatively low in calories and are rich in vitamins, antioxidants and fibre that satisfy health and satisfaction. For the next two weeks, eat 2-3 cups of vegetables a day to reduce calorie intake.
- When eating, eat vegetables and salads first, before high-calorie proteins and carbohydrates.
Eat more protein with less fat each meal to build muscle faster
Protein increases lean muscle mass. In other words, just sitting down gives you a body that can burn more calories throughout the day. Eat 15% to 20% of your daily calories from low-fat protein. People who exercise a lot almost every day set a higher percentage of protein.
- Choose egg whites, fish, chicken and lean meat with little marbling or fat.
- The muscle-building vegetable proteins are tofu, tempeh, gluten meat, and legumes (soybeans, green peas, lentils, etc.).
Get plenty of calcium and vitamin D
Calcium and Vitamin D, which are abundant in dairy products, help you lose more weight in a short period of time. Women under the age of 50 and men under the age of 70 need 1,000 mg of calcium and vitamin D600 IU daily. Women over the age of 50 and men over the age of 70 should aim for 1,200 mg of calcium and 800 IU of vitamin D.
- Protein-rich Greek yoghurt, milk, soy milk, and low-fat cheese reduce the hormone calcitriol, which gives the body a feeling of fullness and stores a lot of fat in the body.
- Choose plain yoghurt or fine sugar yoghurt instead of sweet (flavoured) yoghurt. If plain yoghurt isn’t enough, add fresh blueberries and raspberries.
- Fresh type (unaged) cheeses such as mozzarella, feta, goat cheese and cottage cheese are suitable.
- You can also increase your daily calcium and vitamin D intake by eating green vegetables such as coraldo, kale, broccoli rave, and soybeans, and non-dairy products such as orange juice, English muffins, soy milk, and cereals.
Replace processed grains with fibre-rich whole grains
Whole grains are more nutritious than processed grains such as white bread, refined flour pasta, and white rice. Whole grains also help you feel full and reduce the risk of heart disease, obesity, certain cancers, and diabetes. Therefore, Whole grains are rich in fibre and can help keep you hungry for two weeks.
- It’s easy to turn into whole wheat bread, but quinoa, wild rice, lentils, beans, Brussels sprouts, broccoli, oatmeal, apples, bananas, flax seeds, and chia seeds are all high in fibre.
- Eat 25g of fibre for women and 38g of fibre for men per day.
- When the daily calorie intake is 2000 kcal, it is considered normal to consume up to 300 g of carbohydrates per day, but for the next two weeks, the daily intake of carbohydrates to lose weight quickly. Let’s reduce to 50-150 (or 200) g.
Replaces saturated fats with unsaturated fatty acids, including omega-3 fatty acids
Healthy fats such as avocado, olive oil, flax seeds, chia seeds, nuts and nut butter contain omega-3 fatty acids that help regulate fat burning and accumulation. They also provide a feeling of fullness and satisfaction, which helps prevent overeating on your next meal.
- People who are high in omega-3 fatty acids in their diet tend to have less visceral fat (harmful fat around organs) and a lower risk of diabetes.
- However, fat is not a low-calorie food, so be careful about how much you eat! For the next two weeks, limit your intake of olive oil and nut butter to 2 tablespoons (6 teaspoons) per day (2-3 meals).
- The recommended daily intake of omega-3 fatty acids is 1.6g for men and 1.1g for women.
- Eat a good balance of omega-3 and omega-6 fatty acids. Omega-6 fatty acids are found in safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts and pumpkin seeds.
For snacks, choose whole grains, lean protein, and healthy fats
Snacks are important for stabilizing blood sugar and boosting metabolism, but be careful about what you eat and how often you eat. Eat natural foods such as fruits, nuts, and whole grains instead of sweet snack bars. Ideally, you should snack only when you are hungry and only twice a day between meals. To lose weight quickly, keep the calories in your snack to 100-150 kcal.
- Have a healthy treat in your bag, on your desk, in your car, or wherever you are during the morning and afternoon when you’re hungry.
- Subdivided snack bars and bar proteins tend to contain large amounts of sugar and unhealthy fats. Read the package carefully to see the calories and ingredients. Avoid snack bars that have “high fructose corn syrup” or “sorted palm kernel oil” on their ingredient list.
- For example, a protein smoothie containing yoghurt, almond butter, oatmeal, or 2 tablespoons (6 teaspoons) of peanut or sunflower seeds and sliced apples, and almond butter contains healthy protein, fat, and fibre. The feeling of fullness lasts.