If you are looking for something to look better for a week before an important event, and want to hide your bulging belly as much as possible, then this article is for you. It is not easy to completely lose belly fat in two weeks. However, if you make a thorough and strict plan and follow it well, you can create a different body shape within less than two weeks. Also, on the day of the event, you can look slimmer, and smarter and it will increase your confidence level.
1. Homemade drinks to lose belly fat:
I. Drink Water. Water drinking is very important. It is a need of our body, but it even plays an important role to lose belly fat. Drinking water keeps your body’s fluids in balance and makes you feel full and eat less. Water breaks down fat to produce energy and provides nutrients to muscles and maintains metabolism.
If you add lemon, orange, and cucumber slices to the water, the water tastes better. You can also add some herbs or leaves, such as mint or lemon-scented deodorant.
II. Drink green tea. Green tea has many benefits, but the catechins in green tea act as antioxidants and are very good for losing belly fat. Health Guru recommends you, drink green tea before exercise to burn fat.
III. Drink a smoothie. Drinking a smoothie will help keep your body hydrated and help you get a slim belly. Watermelon smoothie contains an amino acid called arginine, which, according to a study in the Journal of Nutrition, can help prevent fat build-up in the body and increase lean muscle mass. Pineapple smoothie contains an enzyme called bromelain, which breaks down proteins and aids digestion so that the stomach does not become bloated.
How to Make a Watermelon Smoothie (2 servings)?
Put 2 cups of chopped watermelon and 1/4 cup of non-fat milk in a blender and blend for 15 seconds. Add 2 cups of ice, and turn until smooth.
How to Make Pineapple Smoothie (1 Serving)?
Put 1 cup of non-fat milk and 110 grams of pineapple slices in a blender and heat on medium strength for 1 minute. Pour the smoothie into a glass and add a tbsp of flaxseed.
IV. Add ginger. Ginger stabilizes the gastrointestinal tract and prevents bloating. You can grind fresh green leaves and drink them in green tea, or you can drink it by ironing thinly sliced ​​ginger.
V. Refrain from drinking. If you want to get rid of belly fat, avoid alcohol. When you drink alcohol, fat accumulates in your body, and people who drink alcohol burn 36% less fat compared to people who don’t drink alcohol. Alcohol also inhibits the production of hormones that help burn fat in the body.
Avoid carbonated or fermented drinks. Carbonated drinks and fermented drinks contain gas. Gases in the intestine cause the body to swell and the stomach to look bigger.
VI. Do not take sorbitol. Sorbitol is an artificial sweetener commonly found in diet sodas. Our body cannot digest this substance well. Sorbitol is not only found in soda, but also in yogurt, low-calorie foods, chewing gum, and candy.
2. Best exercises to lose belly fat:
I. It is good to do aerobic exercise to strengthen the heart. There is nothing better than aerobic exercise to lose belly fat. According to a Duke University study, aerobic exercise is very effective in losing the fat that is stored deep inside the intestines. Aerobic exercise burns 67% more fat than resistance training (mainly strength training) or a combination of cardio and resistance training.
The U.S. Department of Health and Human Services recommends that healthy adults do at least 150 minutes of moderate-intensity aerobic exercise (such as brisk walking or swimming) per week or vigorous aerobic exercise, such as 75 minutes of running. You can divide the exercise throughout the day, but you should keep it for about 10 minutes at a time. If you want to lose a lot of weight, increasing the intensity and duration of exercise is better.
II. It’s good to do crunching exercises. There is a lot of disagreement on the idea that crunches can help you lose fat directly in your stomach, but there is a consensus that crunches work the muscles on the front and the sides of your stomach.
How to do crunches?
Pelvic Tilt Crunch. Lie on your back with your back on a solid ball, your face facing the ceiling and your head dropped. Keep your feet straight and hold a 2.5-5kg dumbbell or medicine ball in your hand and place it on your chest. Tighten your abs and avoid closing the ball on your shoulders. Slowly extend both hands holding the dumbbell toward the ceiling and return to the starting position. Do 12-15 reps per set, rest for 30 seconds, and repeat for 3 sets.
III. Arms over Straight-Leg Crunch. With a 4.5-5.5 kg dumbbell in your hand, lie on your back. Extend your arms above your head and lift your long legs 45 degrees off the floor. Place the arm holding the dumbbell toward your chest and raise your upper body so that only your shoulders are off the floor. Keep your legs elevated off the floor, lower your shoulders back to the floor, and move your arms towards your chest. Do 15 reps per set, rest for 30 seconds, and repeat for 3 sets.
Do core exercises. In general, the core muscle is a generic term for more than 15 muscles such as the back, abdomen, buttocks, and pelvic muscles. To exercise the abdominal muscles, target this part and exercise.
IV. Plank Exercise. Lie down on the floor and make a pose just like you are doing push-ups then put your weight on both elbows and straighten your arms making a 90-degree angle. Just like shown in the picture above. Place your both elbows on the ground. Tighten your belly and lift your hips off the ground. Balance on your back and feet that support the floor, and hold for 30-45 seconds with your entire body. Doing it regularly will surely lose your belly fat and it will also boost your stamina.
If you can’t hold the movement for 30-45 seconds, do as much as you can.
V. Push-up Walkout. While doing push-ups on the floor, spread your hands slightly wider than shoulder width at 5-6cm intervals. Keep your feet on the floor and move, move your hands as far as you can, and to the starting position. Repeat 10-12 times.
For a more challenging challenge, raise one leg and repeat the above motion.
3. Postures to show less belly fat:
I. Improve your posture. Standing up straight can make you look taller than you are. Relax your pelvic muscles, pull your lower back forward, tuck your hips in, and lengthen your lumbar spine. Straighten your chest and stomach and don’t bend your neck or spine. Rotate the shoulder and drop it slowly without applying force. From the head, straighten the spine so that it is in a straight line and lengthen the neckline as if pulling a string from the top of the head.
II. Wear corrective underwear. Wear corrective underwear. If you wear correction underwear, this will help you to look more stylish. Wearing pants that go up to the waist will make your belly look slimmer. Wear corrective underwear of adequate strength so that it is not too uncomfortable and not too painful. You can also use a belly belt, it may be uncomfortable for you but surely it will help you to hide your bulging belly.
4. Diet that helps you to lose belly fat:
Eat frequently. Eating three full meals in great amounts puts a strain on the digestive system, so it is better to eat small amounts frequently. It makes you feel full.
I. Cut down on high-fiber foods. Eating foods high in fiber, such as broccoli, beans, Brussels sprouts, and cabbage, can cause gas and bloat. Eliminate these foods from your diet for a week, and gradually eat foods with fiber again after the diet period is over. You have to eat it with proper control.
II. Control the number of fruits and vegetables. Raw vegetables and fruits are good for the body in general, but eating too much can cause the stomach to expand, so it is better to eat small portions a day.
III. Test for lactose intolerance. If you feel bloated or gassy when you eat dairy products, probably you may have trouble digesting lactose, a type of sugar found in dairy products. In this case, it is better not to consume a lot of dairy products, and it is recommended to eat products with low lactose content, such as yogurt, or eat them together with other foods. You can also eat dairy products that do not contain lactose or take Last-Aid (a lactose digester) to help digest lactose.
IV. Eat foods high in potassium. Papayas, avocados, mangoes, mini bananas, cantaloupe melons, and fat-free yogurt are high in potassium. Potassium ingestion is a natural diuretic, and it drains the body of water faster, resulting in less swelling.
