Contents Method 1: Change your diet 1. Eat more vegetables of various colors. 2. Increase your lean protein intake at each meal to build muscle faster. 3. Get enough calcium and vitamin D. 4. Replace processed grains with high-fiber whole grains. 5. Stop consuming saturated fats and switch to monounsaturated fats that contain omega-3 fatty acids. 6. Snacks must also contain whole grains, lean protein, and healthy fats. 7. Avoid sugary drinks and snacks. 8. Choose ingredients wisely. 9. Reduce the portion size of each meal. Method 2: Exercise 1. Do 30-40 minutes of aerobic exercise for at least 5-6 days a day. 2. Choose aerobic exercise that you like, which will make it easier to stick to it. 3. Perform strength training three times a week. 4. Perform high-intensity interval training. 5. Exercise core muscles every day to improve muscle strength, lines and balance. 6. Increase the amount of daily activities. Method 3: Change your lifestyle 1. Get enough sleep and reduce stress. 2. Avoid detoxification, liquid diet and other unhealthy weight loss methods. 3. Don’t starve. 4. Don’t be obsessed with counting calories. 5. Practice mindful eating and slow down your meals so that you can eat less but feel fuller. 6. Quitting smoking can help you lose belly fat. 7. Don’t expect your weight to drop evenly. 8. Don’t get too hung up on the number on the scale. It's normal to have a little belly fat, but it's understandable to want to look stronger and slimmer. While it's impossible to lose all belly fat in two weeks, by eating the right foods, reducing calorie intake, increasing exercise, and making lifestyle changes, you can lose some belly fat along with your overall weight and fat loss. Fat. Keep it up after that too and continue to lose more belly fat.

Method 1: Change your diet

1. Eat more vegetables of various colors. Vegetables are relatively low in calories and contain high amounts of vitamins, antioxidants and fiber to help maintain health and feelings of satiety. Eat about 2-3 cups of vegetables each day and reduce your caloric intake during these two weeks. You can check the nutritional value of 1 cup of various raw and cooked vegetables at https://www.choosemyplate.gov/vegetables. Try eating a whole rainbow of vegetables every day! Eat vegetables and green foods first, followed by higher-calorie proteins and carbohydrates.

2. Increase lean protein intake at each meal to build muscle faster. Protein helps build lean muscle mass, which means you can burn more calories throughout the day, even while sitting still. 15-20% of your daily calories should come from lean protein. If you are active most of the week, you can increase the proportion of lean protein. Choose protein, fish, chicken or lean red meat with little fat.

Non-meat proteins that are good for building muscle include tofu, tempeh, seitan, beans, peas and lentils.

3. Get enough calcium and vitamin D. Dairy products are rich in calcium and vitamin D, which help in losing more weight in a short period of time. Women under 50 and men under 70 need 1,000 milligrams of calcium and 600 international units of vitamin D per day. Women over 50 and men over 70 should get 1,200 milligrams of calcium and 800 international units of vitamin D per day. Protein-rich whey-free yogurt, milk or nut milk, and low-fat cheese can all keep you full and reduce calcitriol. Calcitriol is a hormone that prompts the body to store more fat.

Choose unsweetened or lightly sweetened yogurt and avoid products with added sugar. If you think plain yogurt is too bland, add some fresh blueberries or raspberries.

Fresh mozzarella, feta, goat cheese, and cottage cheese are also good choices.

Some non-dairy products also contain calcium and vitamin D, such as kale, kale, watercress, soybeans and other green vegetables, orange juice, English muffins, soy milk and cereals.

4. Replace processed grains with high-fiber whole grains. Processed grain foods, such as white bread, white pasta, and white rice, are not as nutritious as whole grains. Whole grains can make you feel full and reduce your risk of heart disease, obesity, certain cancers and diabetes. Whole grains also contain high amounts of fiber, which can help reduce abdominal bloating during these two weeks. You can switch to whole wheat bread.

Quinoa, wild rice, lentils, beans, Brussels sprouts, broccoli, oats, apples, bananas, flax seeds and chia seeds also contain high amounts of high-quality fiber.

Women should try to consume 25 grams of fiber per day, and men should consume 38 grams per day.

Taking a daily intake of 2,000 calories as an example, it is normal to eat up to 300 grams of carbohydrates a day. However, if you want to lose weight faster in the next two weeks, you need to reduce your daily carbohydrate intake to 50-150 or 200 grams.

5. Stop consuming saturated fats and switch to monounsaturated fats containing omega-3 fatty acids. Healthy fats, such as avocados, olive oil, flaxseeds, nuts and nut butters, all contain omega-3 fatty acids, which help regulate how the body uses and stores fat. They can also boost your mood and bring a sense of satisfaction, preventing you from overeating at your next meal. Eating more omega-3 fatty acids results in less visceral fat and a lower risk of diabetes. Visceral fat surrounds human organs and is very harmful to health.

Fat is high in calories, so be sure to pay attention to your food intake! For the next two weeks, limit your olive oil and nut butter intake to 2 tablespoons or 2-3 servings per day.

It is recommended that men consume 1.6 grams of omega-3 fatty acids per day, and women consume 1.1 grams.

Be sure to maintain a balance of omega-3 and omega-6 fatty acids! Sources of omega-6 fatty acids include safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts and pumpkin seeds.

6. Snacks must also contain whole grains, lean protein and healthy fats. Eating a snack helps maintain stable blood sugar and metabolic rates. However, how and how often you snack is important. Instead of eating energy bars that are high in sugar, choose natural, healthy foods such as fruits, nuts, and whole grains. Only eat snacks when you are hungry, preferably two snacks between three meals, and limit calories to 100-150 calories to help you lose weight faster. Keep some healthy snacks in your bag, on the table, in the car, or elsewhere for when you're hungry at noon or in the afternoon.

Packaged protein and snack bars often contain high amounts of sugar, unhealthy fats and processed ingredients. Read labels carefully for portion sizes and ingredient lists. Don’t eat snack bars that contain “high fructose corn syrup” and/or “distillate palm kernel oil”!

For example, a protein shake with yogurt, almond butter, and oats, or a slice of apple with 2 tablespoons of peanuts, sunflower seed butter, or almond butter, can provide you with healthy protein and fat. and fiber to keep you feeling full longer.

7. Avoid sugary drinks and snacks. These foods contain a lot of calories and sugar, which can increase belly fat. If you want to lose weight quickly, drink only water for the next two weeks, eat dessert only once a week, and pay attention to the portion of the dessert! If you have a sweet tooth, try strawberries or dark chocolate, which contain natural sugars. Both of these foods are also rich in antioxidants. You can even combine the two and make a chocolate covered strawberry!

8. Choose ingredients wisely. Most grocery stores place natural, healthy foods on the sides and unhealthy, processed foods in the center aisle. Shop along the edges of the stores and try to stock up on fruits and vegetables that make up the full rainbow of colors. For the next two weeks, buy only whole grains, fruits, vegetables, and lean proteins.

9. Reduce the portion size of each meal. If you want to lose weight and fat, you need to know how much food you should eat. Whether you're cooking for yourself or dining out, especially when dining out at restaurants with large portions, be sure to pay close attention to how much you're eating. When dining out, share food with friends, or bring your own boxes and pack half of the food to avoid accidentally eating too much.

Measure portions of food with your hands: cooked vegetables, dry cereals, and cut or whole fruit: a fist-sized amount equals 16 tablespoons.

Cheese: an amount about the size of an index finger, equivalent to 40 grams.

Noodles, rice, oats: a palm-sized amount, equivalent to 8 tablespoons.

Protein: A palm-sized amount, equivalent to 85 grams.

Fat: A thumb-sized amount, equivalent to 1 tablespoon.

Method 2: Exercise

1. Do 30-40 minutes of aerobic exercise for at least 5-6 days a day. For the next two weeks, run, jog, or briskly walk every day to burn calories and fat.

Aerobic exercise also stimulates the release of endorphins in the brain, making you feel happier and more confident after a sweat session. This good feeling can help you persist through these two weeks, reduce caloric intake, and increase exercise. Although you are tired, don't give up! Always consult your doctor before starting a new exercise program.

Newbies should take their time and gradually increase the exercise duration to 30 or 40 minutes. For example, jog for 15 minutes at the beginning and walk for the remaining 15 minutes. After a week, jog for 30 minutes to increase speed and intensity.

2. Choose the aerobic exercise you like, which will make it easier to stick to it. Choose an exercise you enjoy doing and the next two weeks will be easier. Various sports such as swimming, free boxing, and dancing can be counted into at least 30 minutes of aerobic exercise every day. No matter which activity you choose, do it for at least 20-30 minutes to get your heart pumping and your body sweating. Swimming is a great low-impact exercise that won't hurt your joints.

Join dance classes with family and friends to increase the fun of exercise!

3. Conduct strength training three times a week. Lifting weights builds lean muscle, which is important for increasing metabolism and burning fat throughout the day. Combining strength training and aerobic exercise is more effective than doing either alone. Strength training does not count towards the minimum 30 minutes of aerobic exercise per day.

If you don’t know the correct form for lifting dumbbells, you can use a machine instead.

If you plan to weigh yourself every few days, remember that muscle weighs more than fat. But don't worry, these muscles can help you lose more belly fat over the next two weeks.

Start with simple popular exercises like bicep curls, push-ups, pull-ups, tricep curls, lateral raises, and chest presses.

Do 3 groups of 8-10 reps each. The weight of the training must be heavy enough, but still allow you to maintain correct posture for one set. You need to rest for a while after each set.

4. Perform high-intensity interval training. Compared with low-intensity training that has little change, high-intensity interval training can increase your heart rate, continuously challenge your muscles, and burn more calories more effectively in a short period of time. Perform high-intensity interval training at least 3-4 times per week, or insert shorter periods of high-intensity interval training into your cardio every day. For example, insert 30-60 second sprints into your jog. Continue jogging at a moderate speed for 2-4 minutes to allow your body to recover before sprinting again.

Even walking can achieve the effect of high-intensity interval training by changing the speed and adding an incline. Walking is a great exercise if you have problems with your knees or other joints. Try this 20-minute treadmill workout: Set the incline to 5% and walk for 3 minutes as a warm-up.

Increase the incline to 7% and walk briskly for 2 minutes.

Increase the incline to 12% and walk briskly for 2 minutes.

Decrease the incline to 7% and walk at a moderate speed for 2 minutes.

Increase the incline to 12% and walk briskly for 2 minutes.

Increase the incline to 15% and walk at a slow or moderate pace for 2 minutes.

Decrease the incline to 10% and walk at a moderate speed for 1 minute.

Increase the incline to 12% and walk briskly for 2 minutes.

Decrease the incline to 5% and walk for 3 minutes as a warm-up exercise.

5. Exercise core muscles every day to improve muscle strength, lines and balance. Strengthening your core muscles can tone and tone your abdominal and back muscles. Remember, you can't just train one area. The more core muscles you use, the more lean muscle you'll build and build, and the more calories you'll burn throughout the day. After a week of core exercises, your posture will improve and you'll look slimmer!

Stretch and tone your core with some common yoga poses, such as plank, warrior and cobra poses.

Expert Tips

Laura Flinn

NASM Certified Personal Trainer Laura Flinn is a personal trainer certified by the National Academy of Sports Medicine (NASM) and a U.S. Olympic weightlifting fitness coach. As well as a certified fitness nutritionist, and has obtained the qualification of TRX Suspension Body Shaping Coach. Laura opened her own private fitness class in the San Francisco Bay Area, specializing in weight loss, muscle growth, aerobic training and strength training.

Laura Flinn

NASM Certified Personal Trainer

Experts agree that building your core muscles can make your body look stronger. A combination of healthy eating, aerobic exercise, and strength training can help burn fat throughout your body, while core exercises can make your abs stronger and toned.

6. Increase the amount of daily activities. Over the next two weeks, try to climb stairs or walk as much as possible. Walking for 10-20 minutes after a meal can help digestion, burn more calories and maintain metabolism. When taking the bus or subway, get off a few stops early and walk the rest of the way.

If you live close to your favorite store, you can choose to walk when you usually go shopping or run errands.

Walk or bike to work if possible.

Climb the stairs, do not use the elevator or escalator.

Method 3: Change your lifestyle

1. Get enough sleep and reduce stress. Diet and exercise are important, but sleep and stress can also affect how your body uses and stores fat. Lack of sleep and stress increase cortisol, prompting the body to store fat around the abdomen. If the next two weeks are stressful at work or in your home life, be sure to de-stress as much as possible. Try to practice mindfulness meditation for at least 10 minutes every day. Yoga can also help relieve stress and can help tone your muscles and burn some calories.

If you think you have a sleep disorder, such as insomnia or sleep apnea, that prevents you from getting quality sleep, it is recommended that you see a doctor.

2. Avoid detoxification, liquid diet and other unhealthy weight loss methods. Detoxification must be combined with a healthy diet for effective weight loss. A liquid diet does not provide the body with the complete nutrients it needs. No matter how fanciful the latest and hottest diet plans are, there is no magic bullet! Extreme diets can do more harm than good, especially if you don't eat enough calories or cut out certain food groups altogether, which can lead to malnutrition.

3. Don’t starve. Eating too little encourages the body to store fat. So, eat breakfast, healthy snacks and fresh food every day. Women should not eat less than 1,200 calories a day, and men should not eat less than 1,500 calories a day. A healthy approach is to reduce your daily caloric intake by 500-1000 calories. Since two weeks is not a long time, you can plan to reduce 700-1000 calories per day. Avoid unnecessary calories at every meal. For example, put mustard on your sandwich instead of mayonnaise, and opt for an open sandwich. You can even use lettuce or wraps instead of bread.

Cook cauliflower rice as a side dish, or eat it with stir-fries or raw fish salads.

Use zucchini or luffa instead of noodles to reduce calorie intake.

Use the Calorie Deficit Calculator to find out how many calories you need to eat each day to lose weight.

4. Don’t be obsessed with counting calories. Reducing caloric intake can help with weight loss, but focus on quality over quantity. Obsessing with calorie tracking can also take the enjoyment out of meals, and you may develop self-loathing after eating above a certain number. Find out how many calories you're eating, but don't get too hung up on the numbers. For the next two weeks or more, focus on providing your body with quality fuel. For example, even if the calories are the same, apples and apples have absolutely different effects on the body. Apples have natural sugars and lots of fiber, while apple pie has added sugars, saturated fats and simple carbohydrates.

5. Practice mindful eating and slow down your meals so that you can eat less but feel fuller. Eating in a hurry or when distracted takes away from the enjoyment of your meal. Eat slowly and pay careful attention to the texture and taste of your food. People who practice mindful eating eat slower and less often, yet feel fuller. For the next two weeks, turn off your cell phone, TV, computer, radio, and other distractions during meals.

Put everything you need on the table before you eat so you don’t have to get up to grab something in the middle of the meal.

Chew food thoroughly and savor its taste and texture.

Think about how grateful you are for all the food on your plate. For example, if you're eating roasted beets, you could simply remind yourself how much work went into growing, transporting, and cooking the beets so that you can sit here and enjoy them.

6. Quitting smoking can help you lose belly fat. Some people believe that smoking helps the body stay slim.

In fact, smokers have higher visceral fat than non-smokers. So if you want to lose belly fat quickly, quit smoking! Use lozenges, gum, or patches to help your body and brain wean off nicotine.

Understand the situations in which you smoke, and then make a plan to resist the temptation to smoke. For example, if you often smoke in the car, you can chew on a toothpick to keep your mouth busy, or hum along to your favorite song to distract yourself.

7. Don’t expect your weight to drop evenly. Belly fat will be reduced more in the first two weeks. If you continue to lose weight later, the effect may not be so obvious. If you are currently at least 7kg over your ideal weight, you should see a noticeable slimming down of your midsection in the first 1-2 weeks, after which it will become increasingly difficult to lose them. This is normal, don't give up! If you want to break the weight loss bottleneck, you have to re-evaluate your eating and exercise habits, further reduce calories and increase the amount of exercise. You probably won't hit a plateau in just two weeks, but if you stick with it, you'll probably find that your weight loss progress plateaus in about a month.

8. Don’t get too hung up on the number on the scale. It's nice to watch the number on the scale go down, but that number doesn't tell you exactly what's water weight and what types of fat are in your body. Weighing yourself every day for the next two weeks won't do much to help you lose weight. The food you eat and the water your body stores affects weight gain and loss. Just weigh yourself every few days. Fat stored in the thighs, buttocks, or arms is healthier than fat stored in the abdomen.

Measuring your waist circumference with a tape measure is a good way to record changes in abdominal fat. Measure around your belly button, not the thinnest point. Don't pull your abs in or pull the measuring tape too tight.

Tip If you have a chronic illness or joint problem, be sure to talk to your doctor before making any changes to your diet or exercise. Your doctor may ask you to exercise under the supervision of a physical therapist to avoid harming your body, or ask you to seek help from a nutritionist.

Remember to drink plenty of water. Dehydration causes your body to start retaining water, making you look swollen.

Add citrus fruits to water to increase your intake of vitamin C and antioxidants. Just add thinly sliced ??orange, kiwi, lemon or grapefruit to your water bottle.