D

o you want to lose belly fat? Excess belly fats are not only uncomfortable, but they can also be dangerous! It also poses a health risk as well. 

This article will give you some great tips on how to lose your belly fat in just two weeks and reduce the risks of heart disease, diabetes, and cancer. Let's get started!

Causes Of Belly Fats

Poor Sleep Habits

Poor sleeping habit is one of the major cause of belly fat. A recent study found that late sleepers consume almost 250 more calories during the day than early birds, despite eating half as many fruits and vegetables. 

Lack of sleep increases levels of the stress hormone cortisol. With too much cortisol, our bodies are more likely to store belly fat.

Poor Diet

Poor Diet is one of the causes of belly fat. Eating unhealthy processed foods that are high in sugar, fat, and sodium can cause one to gain weight. Consuming too many calories from food is also a factor.

Estrogen

Estrogen dominance is another cause of belly fat. When a woman has high estrogen levels in her body, it can interfere with insulin production and promote weight gain by increasing appetite and cravings for sugar-rich foods and alcohol.

Poor Body Movement

Poor Body Movement is one of the major causes of belly fat. Lack of exercise and muscle tone can lead to abdominal fat accumulation. body movement is crucial for the burning of calories.

Hormonal Changes

Hormonal changes are one of the causes of belly fat. Hormones such as insulin and estrogen play a large role in weight gain by affecting hunger, satiety levels, and how our bodies use energy from food.

Stress

Stress can be another cause of belly fat. Stress hormones tend to increase appetite even when you are not hungry, and it is also known to trigger cravings for high-calorie, unhealthy and fatty foods.

Smoking And Alcohol Consumption

Smoking and alcohol consumption is another cause of belly fat. Alcohol and smoking have been linked to obesity, as nicotine triggers the release of insulin which in turn causes increased hunger and decreased metabolic rate.

Health Risks Of Having Extra Belly Fat

Belly fat is not just a pain in the backside but also poses serious health issues to your heart and overall well-being.

Inflammation

One of the health risks of belly fat is inflammation which is the body's natural response to injury. While this may not seem like a big deal, chronic inflammation can lead to arthritis and Alzheimer’s disease.

Stroke

Stroke is another health risk that is increased when you have a lot of belly fat. A stroke occurs when blood flow to the brain stops and cannot be restarted. The longer it takes to receive treatment after a stroke, the higher their chances of developing permanent disabilities such as paralysis or memory loss.

Type-II Diabetes

A study has found that belly fat increases the risk of developing Type-II diabetes by more than 50%. This type of sugar metabolism disorder causes blood sugar levels to be higher than normal and is responsible for about 90% of diabetes cases in adults.

Heart Diseases

Belly fat can also lead to high triglycerides, which are fatty acids found in the body that increase a person's risk of heart disease by up to 40%. Triglyceride levels are not affected by exercise or dieting but rather genetic factors, age, and weight.

High Blood Pressure

Another health risk of belly fat is high blood pressure. When someone has high blood pressure, the heart is working more than normal to pump blood through their body. This can cause damage over time which will lead to chronic kidney disease and stroke.

Cancer

Having extra belly fat can increase the risk of different types of cancer. A study found that the risk of colon cancer increased by 21% for people with a waist size greater than 40 inches and 17% for those in earlier stages.

Liver Disease

Finally, having a lot of belly fat can lead to liver disease, which could happen due to its difficulty in both diagnosis and treatment.

Subcutaneous and Visceral Body Fat

There are two places where your fat can be stored in your belly.

One Is the subcutaneous fat, which is the layer that most people lose first when they start a diet. It is the fat just under the skin, in a layer that might feel squishy when touched.

The other Is visceral fat, which lies deep inside your abdomen and surrounds vital organs like your liver. Increased visceral fat can lead to a number of serious health conditions such as diabetes, high cholesterol levels, and cardiovascular disease. 

That's why it is important to lose this visceral fat first when you lose weight, as it will help reduce the negative health effects.

How To Get Rid Of Your Belly Fats In 2 Weeks!

Minimize Sugar And Carbs Intake

Cutting sugary foods and refined carbs from your diet is a key strategy to lose belly fat quickly. Sugar causes insulin levels to spike, which leads the body to store excess calories as fat in places like your belly. 

And too many refined carbohydrates can also contribute to weight gain and makes it harder for you to lose that stubborn stomach flab over time.

So if you’ve been digging into the bag of cookies after dinner or treating yourself to a slice of pizza on cheat day, now is the time to stop. Replace them with protein-rich snacks like nuts and eggs that will satisfy your cravings without extra pounds to your waistline.

Keep Away From Trans Fat

Many processed foods contain trans fats, which are a major contributor to obesity. Trans fat is the unsaturated fatty acid that causes inflammation in your arteries and makes it difficult for you to lose belly fat.

Low serotonin levels can also drive Belly-boosting sugar cravings, another reason why cutting back on sugary snacks is so important.

So it’s time to start reading nutrition labels and looking for the words “partially hydrogenated oils" on ingredients lists in order to avoid trans fats at all costs.

Grab Your Weights

The next big step to lose belly fat in two weeks is by doing weight-bearing exercises. That means squats, lunges, and other strength-building moves that work your muscles throughout the day as you go about your daily tasks. 

Weight training has been proven time after time to be one of the best ways outside of a total body transformation to lose belly fat and that stubborn stomach.

To lose belly fat it’s important to do these exercises at least three times a week for 30 minutes each session. 

The best part is you can easily lose weight quickly by doing just one set of 15 reps per exercise with about 45-60 seconds of rest in between sets.

Eat A Lot Of Fiber

Another important way to lose stomach fat and lose weight, in general, is by eating more fiber. Fiber helps your digestive system work properly, which means it can help you lose belly fat quickly because constipation slows down the process of natural elimination. 

It also decreases your appetite so that you’re not tempted to overeat a risk factor for packing on pounds in the first place.

One easy way to increase your fiber intake is by eating more vegetables it’s a great low calorie option that makes you feel fuller longer. You can also add ground flaxseed, psyllium husk powder, or chia seeds into muffins and other baked goods for an extra dose of fiber.

Drink Your Water

Water is an essential part of any weight loss plan, especially if you want to lose belly fat quickly. Drinking enough water not only helps with digestion but also keeps your skin looking fresh and healthy. 

That’s because it boosts the cleansing process needed to detoxify your system from all those unhealthy foods you’ve been eating in the past.

It’s also important to stay hydrated when it comes to exercise because your body needs water for fuel and recovery - without enough, you can lose weight but lose muscle mass too. For optimal results every time, drink at least eight glasses of water per day.

Increase Your Protein

Protein is essential for muscle growth and repair, which are crucial to losing stomach fat quickly. If you’ve been eating a high-carb diet in the past that shunned protein like it was an enemy of your weight loss goals, now is the time to start incorporating more into your daily routine.

That means adding some eggs or small amounts of protein-packed nuts into your daily diet to lose weight and belly fat fast. You don’t have to go overboard, but it may be necessary for some people trying to lose weight after a high-carb diet.

Stay Away From Alcohol And Cigarettes

If you’re trying to lose stomach fat quickly, then it’s time to say goodbye to alcohol and cigarettes because they do nothing but slow down your weight loss. 

Not only does drinking too much cause dehydration that can lead to a slowdown in metabolism which is the last thing anyone needs when trying to lose belly fat quicken. Smoking causes your body to use up its energy stores more quickly.

This means you’ll lose weight faster if you avoid these two things at all costs and make sure the people around you do too so that they don't weigh down on your progress as well.

Regulate Your Sleeping Pattern

The first step to lose belly fat is regulating your sleep pattern. Your body should get enough rest without sleeping for too long or waking up early to lose that extra fat.

Scientific research has found that people who sleep for more than nine hours a night have higher levels of cortisol, the stress hormone. 

This is bad news because it means your body will experience constant high-level stress and lose its ability to fight off belly fat even when you are not stressing out about anything!

Try getting between seven and nine hours of sleep each night to lose belly fat. If you are suffering from jet lag, try to stick to your normal sleeping pattern for at least one week before changing it too much and only then adjust gradually so that the body can start adapting again. 

Avoid taking daytime naps if possible as they will interrupt sleep patterns, which we need for a healthy lifestyle.

Manage Your Stress Level

The first step to lose belly fat is controlling your stress level. Stress raises cortisol levels, which results in a higher appetite and slower metabolism. 

A study from Duke University found that this was the only physiological factor influencing weight gain among women with obesity when menopause ended their menstrual cycle and caused them to lose estrogen. Cortisol suppresses leptin and thyroid hormones, which are crucial for weight management.

Stress might be unavoidable in some situations, but there are ways to reduce the effects. You can take steps such as practicing yoga or meditation, and exercise also helps naturally manage cortisol levels by helping you sleep better at night.

Losing belly fat is more than just an aesthetic goal- it's about taking care of your health too! Make sure your stress level stays low while you lose body mass and get your health back.

Regular Exercise


Studies show that regular exercise boosts your metabolism by up to 20 percent and even more when you do strength training, which increases muscle mass.  Doing regular exercise means you can lose weight and reduce belly fat while still enjoying your favorite foods.

Do Some Walking

Walking every day will help lose belly fat. Start walking in the morning to start your day off right. Then, walk after dinner for about 15 minutes a night before heading up to bed. 

Researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.

Walking will help lose belly fat. You should start to walk every day so you can lose belly fat faster!

8 Effective Exercises To Lose Belly Fats

Crunches

Lie on your back with knees bent and feet flat. Cross arms over chest or place hands behind head, then lift shoulders off the floor by contracting abdominals. Do this every day to lose belly fat and lose weight.

Sit-ups

Sit-ups is one of the simplest exercises to lose belly and body fat. Doing sit-ups is effective as it engages the muscles in your back, abs, and butt. To do sit-ups, lie on your back with legs bent, feet flat on the floor. 

Bring knees up to chest and grip both sides of thighs for support. Place hands under lower back for support. Raise upper body by contracting abdominals until chin is over the bar or head touches mat (or as far as possible). Lower slowly down to starting position but do not rest.

Plank

The plank is an excellent exercise to lose belly and body fat as it engages many of the muscles in your body, including your core and lower back. 

To do a plank, position yourself face down on the floor with hands directly under shoulders and toes touching the ground. Brace abdominals and raise hips so that body is straight and rigid. Hold for as long as possible, then lower hips back down to the floor.

Seated Row

Start with a bench or chair facing away from you and position your feet flat on the ground next to it, so your knees are bent at about 90 degrees. 

Grip handles of the bench and raises upper body by contracting your core muscles or squeeze shoulder blades together. Slowly pull handles to chest and pause before returning to starting position.

Push-ups

Lie face down on the floor, arms extended in front of you, so they form a 90-degree angle at the elbow joint. 

Keep feet on the floor and hands shoulder-width apart. Raise body by pushing up with arms, keeping abs tight to protect the spine. Lower back down until elbows are bent at a 90-degree angle again.

Side Plank

Position your body on the floor so that one of your legs is extended behind you while the other leg is bent at a 90-degree angle.

 Rest abdominal hand against front thigh and use the forearm to balance upper body. Contract abs, raise hips off the ground until spine forms a diagonal line from head to feet. Hold for as long as possible, then lower hips back down to the floor.

Lunge

Stand up straight and take a step forward so that one foot is in front of the other. Bend your front leg until the knee touches the ground while keeping the heel on the ground; contract abs to avoid arching the spine. Hold for as long, then step back to starting position and repeat with the opposite leg.

Heel Touch

Start by standing up straight. Take a step forward and bend your front leg so that the knee is at 90 degrees, toes pointing in the same direction as your foot. 

Use hands to reach back towards buttocks until you feel a slight stretch on hamstrings; hold for as long as possible, then repeat with the opposite leg.

Conclusion

Keep yourself motivated and track your progress by measuring the circumference of your waist every week. 

Lose belly fat is a necessary step to take if you want to live healthier and longer. The health risk of too much in the belly area includes cardiovascular disease, type II diabetes, stroke, and high blood pressure. Create your exercise routine now and lose belly fat.


Posted 
Aug 17, 2021
 in 
Fitness and Diet
 category

Photo by Fuu J on Unsplash

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