Ways to Lose Belly Fat in Two Weeks Based on Science

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We’ve all been there. You’re working hard on your fitness, hitting the gym and eating clean, but instead of losing weight you find yourself gaining it instead. Your belly goes from soft and squishy to hard and tight, and instead of making you feel confident, it makes you feel frustrated and defeated. The worst part is that no matter how hard you try, you just can’t seem to shift it.

We all know that being overweight increases your risk of developing heart disease, diabetes, and other health problems. But not all overweight people have the same health risks. For some people, being overweight means a lot of abdominal fat and the health problems that go with it. For others, it means a lot of fat on their thighs and behind, with fewer health problems.

We’ve all been there: you’re working out like a madman, eating healthy, and the scale just won’t budge. You can’t figure out why the weight isn’t coming off, even though you’re doing everything “right.” The culprit? That’s belly fat, my friend.

In two weeks, here's how to lose belly fat:

Losing weight is often a slow process, but there are things you can do to speed up the process and keep the weight off longer. One of the most important things you can do is to stay hydrated. Make sure to drink enough water each day, and drink water first when you are thirsty. Cording recommends drinking at least a half gallon of water each day, which can help you feel full and keep your appetite under control.

1. Recognize that your behavior will change.

You’ve been doing the same thing for years, and it’s worked. But now, you’re starting a new relationship, and it feels like things have to change. You’re finding yourself doing things you never used to do, and it feels weird. You’re not sure how to handle it, but you’re determined to make it work.

2. Keep a calorie diary.

The simplest way to lose weight is to burn more calories than you ingest. Because 3,500 calories equal one pound of fat, a weight reduction app—or even just a pen and paper—can help you figure out how many calories you need to eliminate from your diet or burn at the gym to accomplish your objectives. "If you burned 500 extra calories every day seven days a week, you'd burn 3,500 calories in a week and lose one pound," Gagliardi explains.

3. Increase your fiber intake.

Refined carbs and sugar-rich foods don't actually satisfy your hunger, so you end yourself yearning for more. Consume more fibrous meals, such as whole grain breads, cereals, vegetables, fruits, beans, legumes, and chia seeds, instead. "They fill you up more," Dr. Cheskin argues, because fiber slows digestion.

According to a 2015 study published in the Annals of Internal Medicine, persons who have trouble sticking to a rigid diet might still lose weight by simplifying their weight reduction method by simply increasing fiber intake. According to the most recent US Dietary Guidelines, women should consume at least 25 grams of fiber per day (based on a 2,000-calorie diet). Begin by following our high-fiber diet plan.

4. Start working on your strength.

If you want to lose belly fat, full-body strength training is essential, especially if you want to keep it off in the long run. Dr. Cheskin believes, "Strength training should be a part of almost everyone's workout strategy." Strength training helps you create muscle, which will eventually replace body fat. Because muscle is metabolically active, you'll burn calories even after you've finished working out, reducing overall body fat. Bonus: According to Dr. Cheskin, as your metabolic rate increases as a result of muscle gain, you'll have a bit more wiggle room in your diet if that's something you struggle with.

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Writer:ATIAH