Follow the steps and advice given today to learn how to lose belly fat in 2 weeks.
Losing belly fat, in theory, is simple, you eat less, move more, and watch the belly fat melt away.
Unfortunately, if it was this simple you wouldn’t be here.
For most, losing weight is a daily struggle, good food and temptation is everywhere. It’s just so easy to add on the pounds.
Fortunately for you, we are going to outline the steps and ways you can lose belly fat in 2 weeks and see a noticeable difference in how you look and feel.
How to lose belly fat in 2 weeks
Here are the 10 ways you can start losing belly fat in 2 weeks.
- Clear out all the junk from your food cupboards and kitchen
- Cut refined carbs
- Increase your lean protein intake
- Up your fruit and veggies
- Implement intermittent fasting
- Get a healthy eating food plan
- Shop the ingredients
- Switch to water, herbal teas, and black coffee
- Add an extra 60 minutes a day of walking
- Do a daily HIIT -15min HIIT
Best way to lose weight in 2 weeks
Okay, so you need to lose as much belly fat as you can in just 2 weeks, it’s not a lot of time so it’s important that you can be 100% into this.
Apart from the above steps which we will elaborate on below you need to get focused because losing weight is hard, it takes dedication and consistency.
You need to be able to shut out all the people in your life that WILL try to sabotage you on your quest to lose your belly fat.
They might not mean to but unless everyone around you is trying to lose weight, they won’t be in sync with what you are trying to achieve.
Remember you are doing this for you, keep your end goal in sight and stay focused as you begin your 2-week body transformation. Positive vibes.
Learn to say, no thank you.
Now that you are in the right headspace let’s get started on our top 10 ways to lose belly fat in 2 weeks.
1. Clear out all the junk from your food cupboards and kitchen
You will be tempted during the next 2 weeks to stay from your healthy eating diet.
The first step to losing belly fat in 2 weeks is to lose all of the bad food that’s been adding to the belly fat.
So, let’s begin by getting rid of as much junk food that’s left in the house as you can. This does not mean you eat it all before you start your 2-week plan, you’ll spend the first few days just trying to lose what you ate.
If you live with someone this may be hard. If it’s the case maybe try to get them on board. Even if it’s to help stop you from eating anything bad.
I’ve even heard of clients taking all the junk food that was non-perishable, chocolate bars biscuits, chips, etc. Placing it all in a box and getting their partner to hide it somewhere in the house until they’ve hit their target.
Do whatever works best for you. Just get the unhealthy, high sugar, high-fat foods out of sight and out of reach!
2. Cut refined carbs to lose belly fat
To reduce belly fat fast, it goes without saying, refined carbs are bad for losing belly fat and weight in general. They are not very good for your overall health either.
Refined carbohydrates such as white flour and white sugar which are found in sugar-sweetened drinks, fruit juices, white bread, pasta, and white rice are carbohydrates that have been stripped of their fiber and nutrients until you are left with a simple carbohydrate that can enter your bloodstream quickly. This causes blood sugar and insulin levels to rise.
Overconsumption has been linked to obesity and type 2 diabetes.
Carbohydrates will also cause you to hold more water as a single gram of glucose stored in the body stores an extra 3 to 4g of water. So, if you can reduce your carb intake over the next 2 weeks, you’ll see a noticeable difference in your belly fat.
- Related – How To Quit Sugar In 6 Steps
3. Increase your lean protein intake to lose weight
If you could feel full, with little appetite you’d eat less right and you’d eventually lose weight. Fewer calories in, you lose weight.
Protein is a powerful nutrient that helps to keep you feeling full and satisfied which means you eat less food over a given day.
This is perfect if you want to lose belly fat in 2 weeks or 100 weeks, protein is important for fat loss.
The best protein sources to eat need to be lean low-fat protein. Some great animal sources are.
- Low-fat Greek yogurt
- Cottage cheese
If you don’t eat animal products here are a few plant-based alternatives.
- Quorn and high protein meat substitutes
You can get all sorts of vegan meat substitutes, just check the nutrition labels to see if they have much fat or carbohydrates in. You would ideally want to aim for as little carbs and fat as possible.
If they do have carbs in also then don’t panic, just limit your carb intake for that meal and have your vegan meat substitute with plenty of vegetables and a smaller portion of complex carbohydrates such as brown rice, sweet potatoes or quinoa.
You can also include nuts and seeds, just be aware that they have a high-fat content so might not be good if you are looking to lose weight in the next 2 weeks.
When to include protein
Try to include some lean protein at least twice a day preferably with lunch and dinner. Having protein with breakfast is also a good idea as it will help keep you feeling full for most of the morning.
Some great high protein breakfast options to lose weight are.
- 2 eggs scrambled on 1 slice of sourdough and avocado
- Low-fat Greek yogurt with fruit and seeds
- A protein smoothie
4. Up your fruit and veggies
A study in 2015 found that men and women who increased their daily intake of fruits and vegetables were more likely to lose weight compared to those who didn’t.
Fruit and vegetables contain a lot of healthy vitamins and minerals that your body needs.
The vitamins and minerals found in fruit and vegetables help to maintain overall good health. When it comes to weight loss where fruit and veg play a significant role is because they are great foods to eat that are low in calories.
So, the idea is to use fruit to replace unhealthy foods you would normally eat thus decreasing your daily calorie intake.
Fruit and vegetables are also filling as they contain dietary fiber. Fiber is of course in other foods such as grains, cereals nuts, and seeds.
Increasing your fiber intake has been proven to help you to lose weight by reducing your appetite.
How to increase your fruit and vegetable intake
It’s easy to increase your fruit and veg intake. Here are some tips to help increase your fruit and veg intake.
- Keep stocked up on fruit, always have some in your home.
- Always keep a couple of pieces of fruit in your handbag or rucksack.
- Try to always have 2 different vegetables with your lunch and evening meals
- Always have fruit in the mornings
- Swap your snacks for fruit
It’s quite simple, just try to eat more fruit and vegetables in general. You can even blend them up into healthy smoothies.
Smoothies are a great way to get extra veggies into your diet that you wouldn’t normally eat.
And you can do it without even having to taste them as you can add different ingredients to your smoothies so they still taste amazing.
You may like our list of 36 healthy smoothie recipes post.
5. Implement intermittent fasting
What is intermittent fasting? Intermittent fasting is when you eat within a certain time frame and fast in another, and it’s great for cutting abdominal fat.
A common way to use intermittent fasting is to do what’s sometimes termed 16:8.
In this example, you would fast for 16 hours from say 8 pm until 12 pm the following day and then eat all your meals between 12 pm and 8 pm.
Intermittent fasting is great for weight loss as it can increase your body’s fat-burning potential. For more health and weight loss benefits of intermittent fasting see our benefits of IF fasting.
As a fitness professional the main benefit of intermittent fasting is that it trains you to not be hungry, you naturally have a smaller appetite and in most cases, because you are eating in a smaller window you eat less food and fewer calories.
These are the reasons in my opinion that intermittent fasting is good and should be something you at least try for a couple of weeks to see if it works for you.
6. Get a healthy eating food plan
To lose belly fat in 2 weeks you really do need to change your diet. Most of us think we know how to eat healthily to lose weight but it’s just easier if we are told what to eat.
You can write your own based on research or you can find a readymade plan that works.
Of course, what works for sally might not work for you but most weight loss diet plans should work with most people unless you have underlying conditions, in which case seeking a qualified dietitian would be a great idea.
We have a 7-day healthy eating plan that you can get for free as part of our 7 Day Challenge. Just use the opt-in form at the end of the post and we will send it over.
7. Shop the ingredients
So, you’ve got your weight loss diet plan now you need to shop for the ingredients.
I know it sounds obvious, but you need to be prepared and have everything at home otherwise you are more likely to stray away from your diet.
Once you have all the ingredients you may want to start preparing some meals ahead of time. We have some helpful meal prep tips here.
- Related – 70 Healthy Meal Prep Meals
8. Switch to water, herbal teas, and black coffee
One important thing that has always stuck in my mind about diet and weight loss is to never drink your calories when trying to lose weight.
So many drinks have unnecessary added sugar. It’s a waste. Unless it has other benefits such as a protein smoothie, drinking calories should be avoided as they do not fill you up and just add calories that you are trying to cut.
Instead, try to switch over to water and if you enjoy a hot drink, herbal teas can be good for weight loss and your gut. Black coffee is good for little metabolism boots and of course, lemon-infused water is great.
Drinking more water will also help to keep you feeling slightly fuller and of course, Hydrated!
9. Add an extra 60 minutes a day of walking
If you want to know how to lose belly fat in 2 weeks then you’d expect some physical activity right? So on to exercise, this part isn’t essential, but it is the BIGGEST contributor to how many calories you burn in a day. Plus it’s an easy way to burn excess fat.
Walking is easy and it’s a great way to lose belly fat in 14 days. Find 60 minutes daily to go out and walk.
Walk at pace for an hour and you will burn around 400 calories per hour!
How to work out how many calories you’ll burn in an hour walk
Use the equation below to work out how many calories you burn from walking in 1 hour.
- 3.5mph brisk walk on a flat surface is 4. 3 METs
- A very brisk walk (4mph) flat surface is 5 METs
If you weigh 75kg and you take a very brisk walk for 60 minutes you would burn 394 calories according to the calculation above.
If you weighed 90kg which is about 200lbs could burn 1000 calories on a 2-hour walk.
FYI the heavier you are the more calories you will burn doing most exercises as you have to carry more weight around. To lose belly fat and to burn more calories while walking, wear a rucksack and put some weight in it such as filled bottles of water.
10. Do a daily HIIT -15min HIIT
Of course, we are going to tell you to do some form of resistance training, it’s what we do.
But seriously, High-intensity interval training, even if it’s just 15-minutes a day can make a huge difference to the way you look and feel.
HIIT is great for weight loss as it increases your resting metabolic rate as your body heals from each workout. In addition to the calories burnt during the workout itself.
To get you started you should definitely check out our 7-day 15-minute HIIT series. Where we send you, a new fat-burning 15-minute every day for 7 days. It’s free. You just need to head over to the page and sign up.
We know HIIT isn’t for everyone but to lose belly fat in 2 weeks its a great way to get your metabolism firing and really give yourself the best chance of losing.
If you did want to get into HIIT then we have a short Intro To HIIT Plan (paid) or some free beginners HIIT workouts.
How to lose belly fat in 2 weeks
There it is, the steps and ways to start losing belly fat in just 2 weeks. It’s not hard in theory, just try your best to get everyone around you on board, know what you are going to eat ahead of time, get rid of the unhealthy processed food in your life, and do some exercise.
Walking is easy, you can do it, the HIIT workouts are hard but as you get fitter, they get more fun and you’ll soon be addicted like we are.
Here is the 7-day challenge opt-in form we mentioned earlier. You can get our 7-day healthy eating plan to lose weight plus a few HIIT workouts that you can repeat for 2 weeks.