How do I reduce abdominal fat in
just 14 days?
15-day belly fat loss plan with 5 diet ideas
1. Fill up on vegetables of all hues.
In addition to being high in vitamins, antioxidants, and
fiber, vegetables are generally inexpensive in calories and help you feel full.
Consume 2 to 3 cups of vegetables daily to reduce your calorie intake over the
following 2 weeks. Try to consume every color of the rainbow every day!
Vegetables and greens should come first at meals, followed
by calorie-dense foods like proteins and carbohydrates.
2. To gain muscle more quickly, consume more lean protein at
each meal.
Lean muscle mass is facilitated by protein, so you'll burn
more calories all day long, even when you're just sitting still! Lean proteins
should make up 15% to 20% of your daily caloric intake; if you exercise most
days of the week, aim for a larger percentage. Select lean cuts of red meat
with little marbling or fat, such as egg whites, fish, chicken, or fish.
Tofu, tempeh, seitan, beans, peas, and lentils are examples
of non-meat sources of protein that will fuel your muscles.
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3. Ensure you are getting adequate vitamin D and calcium.
Calcium and vitamin D, which are found in dairy products,
has been related to quicker and more effective weight loss. 600 IU of Vitamin
D and 1,000 mg of calcium per day are required for men and women under the age
of 70. Aim for 1,200 mg of calcium and 800 IU of vitamin D per day for those 50
and older and for people 70 and older, respectively.
Greek yogurt high in protein, cow's or nut milk, and
low-fat cheeses can help you feel satisfied and lower the hormone calcitriol,
which instructs your body to store more fat.
Yogurt that has been lightly or not at all sweetened is preferable.
If you find plain yogurt to be rather bland, try adding some fresh blueberries
or raspberries.
Cottage cheese, feta, goat's cheese, and fresh mozzarella
are all excellent options.
You can increase your daily intake of calcium and vitamin D
by eating non-dairy foods including orange juice, English muffins, soymilk, and
cereals, as well as green vegetables (such as collards, kale, broccoli rabe,
and soybeans).
4. Switch processed grains for whole grains that are high in
fiber.
Processed grains are less nutrient-dense than whole grains,
which fill you up and reduce your risk of heart disease, obesity, some
malignancies, and diabetes. Processed grains include white bread, white flour
pasta, and white rice. Additionally, whole grains are high in fiber, which
over the course of two weeks might lessen bloating.
Although whole grain wheat bread is a simple substitute,
other foods with high fiber content include quinoa, wild rice, lentils, beans,
brussels sprouts, broccoli, oatmeal, apples, bananas, flax seeds, and chia
seeds.
If you're a woman, try to consume 25 grams of fiber daily;
if you're a male, try to consume 38 grams. [5]
While eating up to 300 grams of carbs per day (for a 2,000-calorie diet) is considered acceptable, you can lose weight more quickly by
limiting your intake to 50 to 150 or 200 grams per day for the following two
weeks.
5. Replace saturated fats with omega-3-rich monounsaturated
fats. Omega 3 fatty acids are found in healthy fats including avocado, olive
oil, flax, chia, and nut butter (this help regulate how your body burns and
stores fat). They'll also keep you happy and satisfied, decreasing the
likelihood that you'll overeat at your next meal.
People who consume an omega-3-rich diet typically have less
visceral fat (the unhealthy kind that surrounds your organs) and have a lower
chance of developing diabetes.
Take care with your portion sizes because fats are not
low-calorie foods! For the next two weeks, try to limit your consumption of nut
butter and olive oil to 2 tablespoons (6.0 tsp) each day (or 2 to 3 servings).
For men, 1.6 grams of omega-3 fatty acids are advised daily,
while women should consume 1.1 grams.
Remember to balance your omega 3 and omega 6 intakes!
Safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts,
and pumpkin seeds are a few examples of sources.
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