How is belly fat melted within 2 weeks?
Belly fat or internal organ lubrication is a particularly harmful form of lubrication that occurs around the internal organs. The first 2 weeks are very important in belly fat melting. Because as a result of diet and exercise, weight gain is relatively high during this period. Find out the facts about how your body stores belly fat and then melts it so you can rearrange your lifestyle accordingly.
Section 1
What You Need to Know about Belly Oil
one
Just focus on the abdominal muscles and forget the rest. Belly fat, just like other body oils, can not be burned only by focusing on that area. These fats need to be melted with a combination of a proper diet and exercises that run all over the body. [one]
2nd
Do not starve. Too little food tells the body that it needs to store fat, so eat breakfast, eat healthy snacks and fresh food. Women should not consume less than 1,500 calories per day and men should not consume less than 1,700 calories per day. [2nd]
3
You should focus on more than diet and exercise. Although these are the main elements of weight loss, sleep and stress also play an important role in reducing belly fat. Low sleep and high stress lead to the production of cortisol hormone, which provides fat storage around the waist.
4
Based on nutrition, purifying diets and diets that contain only liquid. Purifiers are often effective when combined with a healthy diet, while liquid diets cannot give you the nutrients you need to lose weight. Diet; increase the proportion of fresh produce, lean proteins and whole grains.
5
Being in constant expectation of weight loss. If you stick to your weight loss routine, you will see that your waist has more thinning in the first 2 weeks than in the following weeks. If you have at least 7 kilos more than your ideal weight, you will definitely get a visible result in the first 2 weeks, and then the thinning of the waist slows down a bit. [3]
6
Remember that not all fats in the body are the same. The oils stored around the internal organs are called visceral oils and these types of oils; Increases the risk of diabetes, heart disease and cancer. Scientists say that the fat stored in the thigh buttocks and arms is healthier than “beer belly”. [4]
Section 2
Nutrition for Melting the Belly
one
Consume more protein. The proteins you will consume are ideally; egg whites, fish, chicken and lean or very low-fat red meat. Protein digestion requires more energy than other nutrients, and protein consumption leads to muscle formation.
Helps to burn fat, build muscle. It speeds up the metabolism, and as the muscles become stronger, the body begins to burn more fat. Remember this when you plan your exercise.
2nd
Feed the right food. Feed on white bread, pasta, fatty meat and sugar instead of fruits and vegetables. As long as 1/2 to 2/3 of the ingredients are vegetables, the plate may be larger and larger than before.
3
Go shopping every Sunday. You should do most of your shopping around the grocery store. Try to get as many different colors as possible. Buy only whole grains, fruits, vegetables and lean protein foods for 2 weeks.
4
Add low-fat dairy products to your diet. Consuming yogurt, low-fat milk and low-fat cheese, which is rich in protein, makes you feel full and leads to a reduction in the level of calcitriol, the hormone that stores fat. Try to consume at least 175 grams of yogurt per day. But even if you eat fruit yogurt, prefer sugar-free or low-sugar ones.
5
Instead of processed cereals, prefer whole grains. Still, instead of just buying a whole wheat bread; it is better to consume kinoa, oatmeal, apples, bananas, flax seeds or wild rice. These fiber sources facilitate digestion, cleans the digestive tract and help burn fat.
6
Choose your diet well. For the next few weeks, try to select the foods in your diet from monounsaturated fats. These oils; hazelnut oil, olive oil, flax seeds and avocado.
Choose snacks rich in whole grain, protein and monounsaturated fat. For example; a protein smoothie made with yogurt, marzipan and oatmeal or a whole grain slice with peanut butter will keep you satiated for a long time and offer you the nutrients you need.
Section 3
Fat Burning Exercises
one
Try to do tough exercises. When it comes to fat burning, not every exercise has the same effect on the body. During the next 2 weeks, perform easy and moderate exercises; Try to do relatively heavy training such as running, swimming, cycling and rowing.
2nd
Do power training 6 times in the next 2 weeks. This corresponds to strength training 3 times a week. Start with 1.5 to 2.5 kg dumbbells and increase to 3-4 pounds if you can.
If you don't know the proper posture when doing the movement, you can choose machines instead of dumbbells.
Always tighten the abdominal muscles when exercising. Avoid removing the hump or bending your waist. Tightening the abdominal muscles will help you build abdominal muscles and shape your abdomen.
Continue weight lifting for at least 30 minutes at a time.
You can start with simple and well-known exercises such as dumbbells, push-ups, dumbbells, overhead dumbbells, fly movements, chest press.
Practice your training in 3 groups of 8 to 10 exercises. You should use enough weights to exercise your muscles and have a rest after each exercise.
3
Perform high intensity interval training (HIIT). For example, during cardio, you can run for 30 seconds or 1 minute. Take 2 to 4 minutes between these launchers. Remember to do a 5-minute warm-up before the workouts and a 5-minute cool-down before finishing the workout.
You can even practice these HIIT exercises while walking. Every week, take 3 short and fast paced walks (alternatively, you can have occasional fast paced, normal speed walks) and walk twice a week at medium tempo. As a result, you will burn 3 to 5 times more belly fat. [5]
After continuing these exercises for 2 weeks, you can reduce your exercise time to 20 minutes and increase the speed of your sprint to continue to achieve similar results. [6]
4
Do cardio exercises for at least 30 minutes. Generally, carbohydrates are burned in the first 20 minutes, after which the reduction of fat stores begins. If you want to lose more weight, you can do this high-temp training for 45 minutes, 5 times a week for 2 weeks.
5
Try taking exercise classes. Pilates, bar exercises, fat burning trainings and some yoga styles; focuses on shaping the abdominal and back muscles. In addition to lifting weights, performing these specific exercises will make your muscles run better and help you burn more fat.
Tips
You can consult your doctor before starting diet and exercise. If you have any chronic illness or joint problems, try to do the appropriate exercises. The doctor may ask you to do so in consultation with a physiotherapist to get rid of harmful exercises, or ask a nutritionist for the diet.
Don't forget to drink plenty of water. Drinking water fills the stomach and evokes a feeling of fullness.
Detox juice; It helps to get rid of the excess in the abdomen, arms and legs. Detox juice; lemon, orange, kiwi and citrus fruits.
Exercise for 60-70 minutes a day and be careful not to get dehydrated. After a 5-minute warm-up, you can do your exercises by slowly jogging and increasing your heart rhythm. Afterwards, continue with a 60-minute exercise to maintain heart rhythm. You can do 2-3 different exercises. End your exercise to reduce your heart rate slowly, while reducing the tempo at once, finish by cooling for 5 minutes.
Try to exercise after meals. This could be a slow jog around the house. Also try to reduce the amount of carbohydrates in your diet.
Try not to eat snacks between the main meals. Still, if you eat something, you prefer healthy things. For example, apple and peanut butter can be good snacks. You can also create a delicious and nutritious snack by mixing oats, strawberries and lean yogurt.
With a skipping rope, you burn 10 calories in a minute. If you skip the rope for half an hour or 20 minutes, you can burn about 200-500 calories and skip the rope for 1 hour and burn 1000 calories.
Things You Need
Whole grain fiber foods
Fat-free proteins
Monounsaturated fat-containing foods
Fresh products
Weights / Exercise Equipment
25AXX
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