2 week diet plan to lose belly fat can be the best way to jumpstart your journey to a better self. Belly fat is considered more trouble than what it’s worth. Some say that it has many health implications and should be prevented as much as possible. To answer this question, I have scoured the internet for a 2 week diet plan which will help you in losing your belly fat.
Here we are gave you the best ways and most effective diet plan to lose belly fat within 2 weeks
How to Lose Belly Fat In 2 Weeks According to the Zero Belly Diet
Just a few tweaks to your diet and lifestyle can help you burn fat to lose weight.
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So you want to slim down and you want to do it, stat. While fast weight loss isn’t really the best strategy (it’s not always safe or sustainable) and focusing on how you feel (vs. the number of the scale) is typically more effective for reaching your goal, sometimes you have a fast-approaching deadline, such as your BFF’s wedding, that’s fueling your determination to get after it. Hey, you’re not alone—plenty of people would like to know how to lose belly fat in two weeks. Spoiler alert: I was one of those people.
I struggled with an extra 25 pounds during my childhood, and I figured it was my genetic destiny to have a fixed amount of belly fat—that was, however, until I set out to learn more. Over the 20+ years in health journalism, I’ve been on a mission to learn everything there is to know about, yup, belly fat. But nothing I learned intrigued me quite as much as the recent research showing how we can override our fat genes to lose weight. Using what I’ve learned over the years and from these findings, I began to formulate my own advice on how to shed belly fat in 2 weeks.
The result? Zero Belly Diet, a plan dedicated to delivering readers with the best ways to lose stomach fat in 2 weeks. I created the Zero Belly Diet around the science of nutritional genetics, the study of how our genes are turned on and off by the foods we eat. Simply making a handful of tweaks to your diet and lifestyle can help improve your gut health, dampen inflammation, and turn off your fat genes. If you ask me, it’s this is the ideal plan for people who want to know how to lose belly fat in 2 weeks.
Before scrolling straight to my tips on how to lose belly fat in 2 weeks, a quick reminder: It’s pretty hard to spot reduce—some might say impossible—so no singular food or abs workout will help you magically “melt away” belly fat and belly fat only. What you can do, however, is lose belly fat while simultaneously reducing fat in other parts of your body as well. How? Below are some of my tips for how to lose belly (and other) fat.
Take a Brisk Walk Before Breakfast
Before sharing the Zero Belly Diet with the world, I used a 500-person test panel to field-test my plan. Panelist Martha Chesler incorporated morning walks as part of her Zero Belly program and saw results right away. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped reached her weight loss goals (and then some) by combining the Zero Belly Foods with a pre-breakfast walk.
This morning ritual works on two levels. First, a study found an association getting between early morning sunlight and having a lower BMI. Researchers speculate that the morning light helps regulate your body’s circadian clock. Throwing off your internal clock might alter how your body processes food and lead to weight gain. But what really stunned Chesler was the improvement in her cardiovascular ability. Before starting the Zero Belly Diet, Chesler’s heart rate would typically soar to 112 beats per minute (bpm) within moments of starting her exercise bike workout. “After the first week and a half I could not raise my heart rate over 96 bpm with the same workout,” she says. “It was great to see a change in the mirror, and even better to know good things were happening that I couldn’t even see.” (In addition to a.m. strolls, try out these exercises that can help burn belly fat in 2 weeks.)
Start with Some Fiber-Loaded Oatmeal
Naturally sweet oatmeal recipes in Zero Belly Diet were the key to panelist Isabel Fiolek’s dramatic 13-pound weight loss. “I happen to have a big sugar addiction,” says Fiolek. “But the recipes have been surprisingly satisfying for my sweet tooth.” Fiolek also made dramatic health strides: A checkup after her six weeks on Zero Belly Diet revealed she’d dropped her total cholesterol by 25 percent and her blood glucose level by 10 percent.
So cook up some oatmeal and top it with some fruit. What’s so special about this combination? Each provides soluble fiber that helps reduce blood cholesterol and feeds the healthy bacteria in your gut. By doing so, you trigger your gut to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout your body.
Choose Red Fruit Over Green
If you want to make a simple swap that’ll help you lose belly fat in 2 weeks, start eating red fruits over greens. That means Pink Lady over Granny Smith apples, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color—calm the action of fat-storage genes. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes.
Load Up On Avocados
For test panelist June Caron, incorporating fresh produce such as avocados was one of the best ways to lose stomach fat in 2 weeks. The 55-year-old lost six pounds in the first week of following the program for how to lose belly fat in 2 weeks. “Learning to eat real, chemical-free, fresh foods has been the best thing that ever happened to me,” she says. “I am never hungry and I’m still losing weight.” Glowing skin, healthy nails, and better sleep were Zero Belly Diet bonuses, says Caron.
Avocados are a double-whammy for losing belly fat. First, they’re packed with heart-healthy monounsaturated fats (aka good fats) that dim your hunger switches; a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch were 40 percent less likely to desire food for hours afterward. Second, unsaturated fats like those found in avocados seem to prevent the storage of belly fat. (These creative ways to eat avocado will help you up your intake.)
Mix Up a Plant-Protein Smoothie
Test panelist Bryan Wilson, a 29-year-old accountant, lost an impressive amount of weight in just six weeks on the program, and he attributes his success to the Zero Belly Diet shake recipes. “I love the shakes. I added them to my diet, and almost immediately I lost the belly fat,” says Wilson. “I crave sweet foods, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had.”
Protein drinks can help you burn belly fat in 2 weeks and they make a delicious, simple snack. But most commercial drinks are filled with chemicals that can upset your gut health and cause inflammation and bloat. And the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly Diet solution: Try vegan protein, which will give you the same fat-burning, muscle-building benefits, without the bloat.
Power Up with Eggs
You’ll find lean, satiating protein in every single bite you take on the Zero Belly Diet. The muscle-building macronutrient is fundamental to the plan for how to lose belly fat in 2 weeks. Plus, eggs happen to be one of the easiest and most versatile delivery systems in the universe. They’re also the best dietary source of a nutrient called choline. Choline, which is found also in lean meats, seafood, and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver. (That’s why eggs are one of the best foods for weight loss.) One Zero Belly Diet recipe, a breakfast hash with sweet potatoes and fresh farm eggs, became test panelist Morgan Minor’s go-to breakfast, and after just three weeks on the program, the female firefighter was proof that the plan is full of best ways to lose stomach fat in 2 weeks.
Drink Citrus-Infused ‘Spa Water’
One of the plan’s top tips for how to lose belly fat in 2 weeks? Start each day by making a large pitcher of “spa water”—that’s H20 filled with sliced whole lemons, oranges, or grapefruits—and make a point of sipping your way through at least eight glasses before bedtime. Citrus fruits are rich in the antioxidant D-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick.
Simple Tips to Start Losing Belly Fat in 2 Weeks
You may not be able to lose belly fat in two weeks, but you can start making changes that will whittle your waistline over time.
Let’s face it: Belly fat just might be the most despised type of body fat. And for good reason, considering the health risks that come along with it (more on that later).
There’s no such thing as a “belly fat burner,” and you’re unlikely to lose a significant amount of belly fat in two weeks. But making certain lifestyle changes now can help you start shrinking your waistline.
The key is to change your eating habits and workout regimen. Ditch less-healthy foods, fill up on metabolism-supporting foods, cut down on certain carbs and increase your exercise intensity. Here’s how to do just that.
1. Fill Up on Healthy Fats
Not all fats are created equal. Some can make it easier to lose belly fat and keep it off. Omega-3s, which occur naturally in fish (such as salmon and tuna) and fish oil, are particularly beneficial.
A November 2015 meta-analysis in PLOS One suggests that fish oil may improve waist-to-hip ratio when used as part of a weight-loss plan. These fatty acids may be even more effective at preventing weight gain, according to researchers.
Another study, which appeared in The FASEB Journal in April 2014, found that omega-3s may reduce total fat mass, visceral fat, body weight and inflammation in people with obesity.
Fish oil isn’t a belly fat burner, but it seems that it can help with weight loss. Good sources of omega-3s include the following, per the National Institutes of Health:
- Chia seeds
- Cold-water fish, including salmon, tuna, sardines and mackerel
- Plant oils, including canola, flaxseed and soybean
- Some fortified foods, including some eggs, milk, yogurt and soy beverages
These healthy fats may also help protect against heart attacks, relieve arthritis pain and prevent age-related macular degeneration. However, more research is needed to confirm these benefits.
Even healthy fat can cause weight gain if you’re eating too much of it, so stick to appropriate portion sizes.
2. Limit Sugar and Refined Carbs
Sugary drinks and foods are linked to a larger waist size.
A June 2014 study in The Journal of Nutrition, for example, connected soda consumption to abdominal fat. Researchers point out that it’s the location of fat storage that matters when it comes to overall health. Visceral fat, which accumulates in the abdominal area, is the most likely to contribute to diabetes and cardiovascular events.
Start by cutting down on sugar, refined carbs and other foods that can promote belly fat, including:
- Breakfast cereals
- White bread (as opposed to whole-grain or whole-wheat)
- White pasta (as opposed to whole-wheat)
White rice (as opposed to brown)
- Sweets and desserts
- Fried and fast food
- Ice cream
- Flavored yogurt
- Granola bars
- Sugary drinks, such as soda, energy drinks, sports drinks and sweetened coffee and tea
Check ingredient labels for added sugars and hidden carbs. Limit foods that contain white flour, table sugar, coconut sugar, molasses, glucose, dextrose or high-fructose corn syrup.
Beware that many so-called diet foods are packed with sugar. Even if the label says “sugar-free” or “no sugar added,” they may contain fruit juice concentrate, fructose, maltose and other hidden sugars. Always check the nutrition label.
3. Avoid Trans Fats
Trans fats, sometimes called trans fatty acids, promote the pile-up of belly fat, according to a March 2018 report in Circulation.
What’s more: Trans fats raise bad cholesterol and decrease good cholesterol levels, which may contribute to heart disease, diabetes and stroke, per the American Heart Association.
These fats are highly processed and have no nutritional value. Foods with trans fats might include:
- Fried and fast foods
- Microwave popcorn
- Packaged cake frosting
- Pastries, cookies and other baked goods
- Coffee creamers
- Other foods made with partially hydrogenated oils, including some candies
4. Add HIIT to Your Workouts
If you’re serious about burning body fat, regular exercise is a must. Some workouts are more effective than others, though.
Research shows that high-intensity interval training (HIIT) can skyrocket your metabolism and help torch belly fat. Indeed, a September 2019 study in Mayo Clinic Proceedings found HIIT to be more effective in reducing abdominal fat than other types of training.
An April 2016 study in The Journal of Sports Medicine and Physical Fitness looked at the effects of HIIT versus traditional workouts on body composition. People who completed two weekly HIIT sessions and two regular gym workouts saw a greater reduction in belly fat than those who just did HIIT or traditional gym training. Their cardiorespiratory fitness levels improved, too.
HIIT has you alternate between short, intense bouts of activity and periods of rest or low-intensity exercise. Most HIIT workouts involve 30 seconds of high-intensity effort, such as sprinting or jumping rope, followed by 30 seconds of rest. A typical session takes anywhere from 10 minutes to 20 minutes.
You shouldn’t do HIIT every day, but combining it with low-impact strength training workouts and/or moderate cardio just may make it easier to lose belly fat in two weeks.
Steps to Lose Belly Fat in 2 Weeks
A little extra padding around your midsection is normal, but it’s understandable to want to firm up for a leaner look. While it’s impossible to lose all of your belly fat in 2 weeks, you can lose some of it quickly by losing weight and body fat all over. All you have to do is eat the right foods (cutting calories in the process), amp up your exercise routine, and make a few lifestyle changes for the next 2 weeks. Continue your efforts to lose even more belly fat over a longer period of time!
Eating to Combat Belly Fat
- Load up on various colors of vegetables. Vegetables are relatively low in calories and contain lots of vitamins, antioxidants, and fiber to keep you healthy and satisfied. Eat around 2 to 3 cups of vegetables per day to cut back on calories for the next 2 weeks. Go to see the 1 cup value of different types of cooked and raw vegetables. Try to eat the entire rainbow each day!
- Start your meals with vegetables and greens before moving onto more calorically dense foods like proteins and carbohydrates.
- Eat more lean protein at each meal to build muscle faster. Protein helps build lean muscle mass, which means you’ll be burning more calories throughout the day—even while sitting! Allocate 15% to 20% of your daily caloric intake to lean proteins (go for a higher percentage if you’re physically active most days of the week).
- Choose egg whites, fish, chicken, or cuts of red meat with very little marbling or fat.
- Non-meat sources of protein that will feed your muscles are tofu, tempeh, seitan, beans, peas, and lentils
- Make sure to get enough calcium and vitamin D. Dairy products are known for their calcium and vitamin D, which have been linked to more weight loss in a shorter period of time. Women under 50 and men under 70 need 1,000 mg of calcium and 600 IU of Vitamin D every day. Women 50 and up and men 70 and up should aim to get 1,200 mg of calcium and 800 IU of Vitamin D daily.
- Protein-rich Greek yogurt, cow’s or nut milks, and low-fat cheeses can make you feel full and reduce calcitriol, a hormone that tells your body to store more fat.
- Choose unsweetened or minimally sweetened yogurt over sweeter (flavored) versions. If plain yogurt is just too plain for you, add some fresh blueberries or raspberries.
- Fresh mozzarella, feta, goat’s cheese, and cottage cheese are all great choices.
- Non-dairy products like green vegetables (like collards, kale, broccoli rabe, soybeans), orange juice, english muffins, soymilk, and cereals also add to your daily intake of calcium and vitamin D.
- Replace processed grains with fiber-rich whole grains. Processed grains (like white bread, white flour pastas, and white rice) are less nutritious than whole grains, which fill you up and lower the risk of heart disease, obesity, certain cancers, and diabetes. Whole grains also have lots of fiber, which can reduce bloating over the course of 2 weeks.
- Whole grain wheat bread is an easy swap, but quinoa, wild rice, lentils, beans, brussels sprouts, broccoli, oatmeal, apples, bananas, flax seeds, and chia seeds all have lots of quality fiber.
- Try to get 25 grams of fiber each day if you’re a woman and 38 grams if you’re a man.
- While eating up to 300 grams of carbohydrates per day (for a 2,000 calorie diet) is considered normal, reduce your intake to around 50 to 150 or 200 grams of carbohydrates per day for the next 2 weeks to drop pounds faster.
- Swap saturated fats for monounsaturated fats that contain omega 3s. Healthy fats like avocado, olive oil, flax seeds, chia seeds, nuts, and nut butters have omega 3 fatty acids (these help regulate how your body burns and stores fat). They’ll also keep you feeling upbeat and satiated, making it less likely for you to overeat at your next meal.
- People who eat a diet rich in omega 3s tend to have less visceral fat (the harmful type that sits around your organs) and lower risk of diabetes.
- Fats are not low-calorie foods, so watch your portion sizes! Try to limit your intake of olive oil and nut butters to 2 tablespoons (6.0 tsp) a day (or 2 to 3 servings) for the next 2 weeks.
- The daily recommended amount of omega 3 fatty acids is 1.6 grams for men and 1.1 grams for women.
- Don’t forget to balance your omega 3 with omega 6! Sources include safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, and pumpkin seeds.
- Snack on whole grains, lean proteins, and healthy fats. Snacks are important to keep your blood sugar steady and your metabolism running high. However, how and how often you snack matters! Instead of reaching for a sugary snack bar, snack on whole foods like fruit, nuts, or whole grains. Only snack when you’re hungry (ideally, only twice a day between main meals) and keep them between 100 and 150 calories to lose weight fast.
- Always keep healthy snacks in your bag, desk, or car (anywhere you might be when mid-morning or afternoon hunger strikes).
- Packaged protein and snack bars tend to have tons of added sugars, unhealthy fats, and processed ingredients. Read the labels carefully to check portion sizes and ingredients lists. If “high fructose corn syrup” and/or “fractionated palm kernel oil” are on the list, step away from the snack bar!
- For example, a protein smoothie with yogurt, almond butter, and oatmeal or a sliced apple with 2 tablespoons (6.0 tsp) of peanut, sunflower, or almond butter will fill you up longer with healthy proteins, fats, and fiber.
- Avoid sugary drinks and treats. People who drink sugary sodas or juices and eat sweet treats have higher amounts of abdominal fat because of the excess calories and sugar. So stick with water and limit your desserts to once a week for the next 2 weeks to slim down quickly. When you do indulge, watch your portion sizes!
- If you have a sweet tooth, treat yourself with natural sugars from strawberries or dark chocolate (which both contain antioxidants). Even better, combine the two to make dark-chocolate coated strawberries!
- Be smart about how you shop for food. Most grocery stores are set up to have all the whole foods around the perimeter of the store and most of the junky processed foods in the middle aisles. Shop along the edges of the store, and try to make a colorful rainbow in your cart with fruits and veggies.
- For the next 2 weeks, only buy whole grains, fruits, vegetables and lean proteins.
- 9Eat smaller portions at each meal. Knowing proper portion sizes is crucial for weight (and fat) loss. Whether you’re cooking at home or eating at a restaurant (especially one that serves massive portions), be conscientious of how much food you’re actually eating.
- When eating out at restaurants, split your entree with a friend or bring your own tupperware to box up half of your meal so you’re not tempted to overeat.
- Measure portion sizes using your hand:
- Cooked vegetables, dry cereal, chopped or whole fruit: 1 fist = 1 cup (16 US tbsp)
- Cheese: 1 index finger = 1.5 ounces (43 g)
- Noodles, rice, oatmeal: 1 palm = 0.5 cups (8.0 US tbsp)
- Proteins: 1 palm = 3 ounces (85 g)
- Fats: 1 thumb = 1 tablespoon (3.0 tsp)