2 week diet plan for a flat stomach refers to a specific 2-week diet consisting of high protein/high fat meals leading to weight loss as well as a flat stomach. Based on my experience with the 2 week diet and my success with it, I definitely recommend it for those looking for a flat stomach within two weeks.
Foods To Eat To Lose Weight In Stomach
Foods To Eat To Lose Weight In Stomach: Have you been wondering what foods can help you lose some weight around the stomach? Massive media hype and commercials will lead you to believe that any food which dramatically melts away tummy fat is awesome. But such foods should not be trusted. Start thinking about how good a food would taste and if it could support your fitness goals instead. Good foods can taste nice while they are helping you get fit – any food, which promises otherwise, is more than likely junk.
Belly fat not only makes you clothes feel snug, but also affects your self-esteem. Fat that accumulates around the belly is termed as visceral fat and is a major risk factor for type 2 diabetes and heart disease. Though, it’s tough to get the much-desired flat stomach, certain life style changes coupled with daily exercise can help you reduce belly fat.
Causes Of Gaining Belly Fat
It’s hard to resist the temptation of delicious delicacies and as we are offered with so much food every day, we tend to give in to temptation more easily. The more you indulge, the more resistant your body becomes towards ‘feel good’ foods. This is one of a number of reasons why most people have trouble losing belly fat, because their bodies are physically designed to store it.
5 possible reasons you are gaining weight in the stomach area
1. Sedentary lifestyle
It has been identified as the cause for many lifestyle diseases plaguing the world right now. A survey in the US that spanned between 1988 and 2010 found that an inactive lifestyle led to significant weight gain and abdominal girth in men and women. It also makes you regain the belly fat even after losing weight. Do resistance and aerobic exercises to keep the bulge at bay.
2. Low-protein diets
While high-protein diets make you feel full and increase your metabolic rate, low-protein diets will make you gain belly fat over time. According to studies, people who consume high amounts of protein are less likely to have excess belly fat. In contrast, low protein intake increases secretion of the hunger hormone, Neuropeptide Y.
3. Menopause
It’s common to gain belly fat during menopause. Post-menopause, the estrogen levels reduce significantly, causing visceral fat to be stored in the abdomen instead of the hips and thighs. The amount of weight gain, though, varies from one person to another.
4. Wrong gut bacteria
Gut health helps maintain a healthy immune system and avoid disease. An imbalance in gut bacteria—known as gut flora or microbiome—can increase the risk of diseases like type 2 diabetes, heart disease and cancer. Research suggests that an unhealthy balance of gut bacteria also promotes weight gain, including abdominal fat. Obese people have a higher number of Firmicutes bacteria in their system, which may increase the amount of calories absorbed from food.
5. Stress
There is a reason why you tend to eat more when stressed. A spike in the stress hormone, Cortisol, leads to hunger craving, which in turn leads to weight gain. However, instead of the excess calories being stored as fat all over the body, Cortisol promotes fat storage in the belly.
Tips to lose belly fat
Follow these and watch your stomach fat disappear
1. Eat breakfast
Your body’s metabolism slows down when you are asleep, while the process of digestion stimulates it once more. Hence, eating breakfast plays a successful part in weight loss.
2. Wake up earlier
We may not like it, but waking up earlier is a must for a healthier lifestyle. Here is the science behind it. The shorter wavelengths of light in the morning have a strong effect on the circadian rhythm. It’s advisable to get your sun rays between 8Am-noon, as exposure to bright light in the morning correlates with a lower BMI, or body mass index. So get stretching!
3. Pick up a smaller plates
Smaller plates make portion sizes look larger, and thus encourage people to consume less food. Serving food on 10-inch plates as opposed to 12-inch plates lead to 22 percent fewer calories!
4. Chew food longer
Not only is it important to eat your food slowly, but also to chew it well! Chewing your food 40 times as opposed to only 15 will burn a greater number of calories. The number of times you chew correlates directly with the production of hormones your brain produces, indicating when to stop eating.
5. Go to bed on time
For every hour late that you go to sleep late, your BMI increases by 2.1 points. Sleeping on time keeps a tab on your metabolism. A greater number of calories and fat is burned with the greater number of hours rested, as opposed to getting a fewer number of hours to sleep. So get those eight hours of sleep!
Foods To Avoid In Order To Get Rid Of Belly Fat
Say no to these 8 things if you want a flat tummy
1. Sugar
Refined sugar helps to raise the insulin level in the body which promotes the storage of fat. It also affects the immune system and makes it harder to fight off germs and diseases. So, think about your waistline the next time you reach for an extra slice of cake.
2. Aerated drinks
Aerated drinks contain empty calories that add excess weight, not to mention the large amount of sugars. This sugar comes in the form of fructose and other additives. This particular sugar is not easy to burn off, especially in the mid-section. Diet sodas also contain artificial sweeteners that contribute to bad health.
3. Dairy products
Gas is usually a symptom of lactose intolerance which may be mild or severe. If you are feeling bloated, limit your intake of, cheese, yoghurt, and ice cream. If you notice a difference, opt for lactose-free milk.
4. Meat
If you cannot cut meat out of your diet, reducing its intake is a quick way to shed some extra pounds.
5. Alcohol
Alcohol slows your metabolism by depressing the central nervous system. A British study found that when alcohol was added to a high-fat, high-calorie meal, less dietary fat was burned off and more was stored as body fat. Hence, it’s best to wash down your meals with water instead of a glass of red.
6. Carbohydrates
Refined carbohydrates such as bread, potatoes and rice create a surge in insulin that in turn drives down your resting metabolic rate. Also, when people cut carbs, their appetite goes down and they lose weight.
7. Fried foods
French fries may be your favourite snack, but they are greasy and have very little vitamins and minerals or fibre. Instead, fried foods are loaded with sodium and trans-fat which manifests itself in your stomach.
8. Excess salt
Sodium usually prevalent in processed foods due to its ability to preserve and add to taste, is one of the biggest contributors to a rounded stomach. It causes water retention and can lead to a bloated stomach. Sodium can also dangerously alter your blood pressure when consumed in excess.
Foods That Fight Belly Fat
Here’s a list of your secret weapons to fight that bulge
1. Bananas
Filled with potassium and magnesium, bananas curb bloating that is caused by salty processed foods. They also increase your metabolism by regulating your body’s water balance.
2. Citrus fruits
Similarly, the potassium in citrus helps combat bloating and the antioxidants fight inflammation, which is associated with belly-fat storage. Since a key part of beating the bulge is proper hydration, adding lime or an orange wedge to your water can help in ultimately slimming down.
3. Oats
Oats contain insoluble fiber and some carbohydrates that help in curbing hunger, while also providing enough strength for a better workout and reduce fat content in your body. However, ensure you buy flavorless oats one as flavoured oats contain sugar and chemicals.
4. Eggs
Eggs are rich in protein and low in calories and fat. They also also contain an amino acid called leucine, which acts as a catalyst in burning extra fats. Having one boiled egg daily will help burn belly fat.
5. Nuts
Nuts keep you full for a longer time. Besides, they are good fats that do not add to your calories. Nuts are also a good source of nutrients for vegetarians. Full of omega-3 fat, they increase energy and metabolism.
Exercises Effective In Losing Belly Fat
When you think of losing belly fat, you might imagine yourself wearing a bikini on the beach. You have the perfect six-pack, the big muscles in your upper arms, and the tiny waistline. Most people are actually pretty surprised if you tell them that this look is not really possible to achieve naturally. Some exercises make it easier for you lose weight on specific areas, but overall, there is no magic or quick solution to lose belly fat. In this article we will try to explain how losing belly fat works and what exercises can help you lose fat in your abdominal area or just make your belly look slimmer. 5 moves that will give you defined abs:
1. Head outdoors
It’s relatively easy to get rid of belly fat through aerobics. Outdoorsy exercises like running, biking, swimming or anything else that increases heart rate will melt the fat faster. According to a study from Duke University, jogging the equivalent of 12 miles a week can help you lose belly fat.
2. Yoga
Any other calming exercise will do the trick. A study revealed that post-menopausal women who did yoga for 16 weeks lost substantial amount of belly fat. Also, relax. If your stress levels are low, it decreases the amount of cortisol, which is linked to visceral fat.
3. Interval training
When you exercise in small bursts with resting periods in between, you improve muscle quality and build endurance. So run at top speed for 20 seconds, then slow down to a walk. Repeat 10 times. You may also consider climbing stairs or going for brisk walks just to break the monotony.
4. Do cardio
Do exercises which burn calories quickly and help in losing fat from all over the body and eventually the tummy. Go for a run and time it. Once your cardiovascular stamina improves, the amount of time you take to run a mile will decrease. Overall, do cardio thrice a week.
5. Avoid crunches
While ab crunches build muscles, they get hidden under the flab and they actually end up making your stomach look bigger as the abs get thicker. Strengthen your back muscles instead. It will build your posture and pull the belly in. Do planks, squats or side stretches.
Food Plan
Sticking to a meal plan besides working out is of equal importance. Follow this diet plan for 7 days and notice the difference on your own. It’s suggested to start on a weekend so that you have time for yourself to be prepared.
Day 1
Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach
Mid-morning snack: 100g chicken with ½ red pepper, sliced
Lunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and ¼ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced
Dinner: 100g grilled chicken breast with steamed broccoli
Day 2
Breakfast: Baked chicken breast with a handful of stir-fried kale
Mid-morning snack: 100g turkey breast and ½ green pepper, sliced
Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli
Dinner: One salmon steak with chopped dill and steamed green beans
Day 3
Breakfast: 100g smoked salmon, plus spinach
Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced
Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil
Mid-afternoon snack: 100g turkey slices with ¼ avocado
Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach
Day 4
Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beans
Mid-morning snack: 100g turkey slices with ¼ cucumber, sliced
Lunch: Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil
Mid-afternoon snack: 100g chicken breast with ½ grilled courgette
Dinner: 100g chicken breast stir-fry made with ½ tsp oil and green veg
Day 5
Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber, sliced
Mid-morning snack: Two hard-boiled eggs with ½ red pepper, sliced
Lunch: 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with five almonds
Dinner: 100g chicken breast with steamed broccoli
Day 6
Breakfast: One grilled haddock fillet with roasted peppers and courgettes
Mid-morning snack: 100g chicken with one tomato, sliced
Lunch: 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil
Mid-afternoon snack: 100g chicken with five pecan nuts
Dinner: 150g-200g steak served with steamed green beans and broccoli
Day 7
Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach
Mid-morning snack: 100g turkey with five Brazil nuts
Lunch: 150g chicken breast with steamed asparagus and green salad
Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced
Dinner: Grilled, skinless duck breast with steamed oriental greens or broccoli