Ways to Lose Belly Fat in 2 Weeks

The good news is that losing a significant amount of belly fat in 2 weeks is a realistic goal. Unsightly abdominal fat is far less stubborn than the fat that clings to the hips, butt and thighs. In fact, the abdominal area is usually the first reserve of fat into which your body taps whenever you embark on a weight loss journey. While the caloric deficit created by any general exercise and diet program will inevitably lead to a smaller waistline, there are specific strategies you can implement that will hurry along the process.

The Truth About Exercise and Losing Belly Fat

The notion that performing hundreds of crunches is an effective way to lose belly fat is a myth. While strengthening abdominal muscles is an important part of any well-balanced exercise program, only cardiovascular exercise will melt the layer of fat that covers even the best toned six pack, and the key to incinerating belly fat is what kind of cardio you do.

Do not waste your time with long, steady-state cardio sessions that actually increase the production of cortisol, a hormone responsible for fat storage in the abdominal area. To put yourself on the fast track toward losing belly fat, your cardio program needs to be an aggressive one that includes high-intensity intervals. High intensity interval training (HIIT) increases the production of growth hormone and hormone-sensitive lipase (HSL), both of which help fat release from fat cells. In the widely published "Medicine & Science in Sports & Exercise" journal, Dr. I. Tabata and his team of researchers found that incorporating this kind of cardiovascular training leads to rapid improvements in your VO2 max, which is a measure of aerobic capacity, as well as your post-exercise metabolic rate. These improvements will lead to greater total-body fat oxidation, which means your body will become more efficient in using fat--especially abdominal fat--as a fuel source during exercise rather than prized muscle. Furthermore, with HIIT you will continue to burn calories at a higher rate after you have completed your workout. The same effect is not accomplished with steady-state moderate or low-intensity cardio.

High Intensity Interval Training for Fat Loss

High intensity interval training consists of several cycles in which you raise your heart rate to a near maximal level for a very short period of time and then recover during a longer period of total rest or minimal effort. To reap the fat burning benefits of HIIT, warm up at an easy pace on a treadmill for 4 to 5 minutes and then switch to an all-out effort by increasing the speed or the treadmill's grade for 20 to 30 seconds. Return to an easy effort or rest for 4 minutes or for as long as it takes for you to recover. You know you have recovered when you can speak without gasping for breath.

The number of cycles you complete will be determined by your fitness level, though you should aim to complete your workout within 20 to 30 minutes. As you progress, you will be able to add high intensity intervals as your recovery periods decrease in length. You can incorporate this kind of training using any activity you like: run outside, jump on the elliptical machine or recumbent bike or grab a jump rope. Mix it up to keep it fresh.

Nutritional Strategies for Fast Belly Fat Loss

Following a reduced calorie diet is the most important step in losing overall body fat, which will translate into lost inches around the midsection. However, there is a growing body of evidence suggesting that you can manipulate your nutrition further to speed the loss of belly fat. In addition to replacing highly processed foods with fiber-rich fruits and vegetables, you may want to increase your daily intake of low-fat and nonfat dairy products, preferably organic. Michael Zemel, Ph.D., the lead researcher on a study reported in the "American Journal of Clinical Nutrition," found that subjects who increased their calcium intake to 1100 mg per day lost nearly 1 1/2 inches more around their waistline than those who did not, despite both groups following the same number low-calorie diet. The naturally occurring bacteria found in dairy products such as yogurt may also aid in the loss of abdominal fat.

An extremely low-fat diet is not the best way to lose belly fat. In fact, eating the right kind of fat can help your body burn off abdominal fat. Instead of trans and saturated fats found in sweets, most packaged snack foods and marbled cuts of red meat, opt for heart-healthy monounsaturated and polyunsaturated fats, as well as omega-3 fatty acids. All have also been shown to aid in the loss of belly fat. Sources rich in these heart-healthy fats include cold water fish, olive oil, canola oil, almonds, walnuts, avocado and dark chocolate. If you can't get enough of these in your daily diet, consider supplementing with a reputable omega-3 pill. Aim for 1200 mg per day.

Finally, drink up to 5 cups of green tea per day. Recent studies conducted at the University of Maryland Medical Center suggest that certain compounds in green tea, such as catechins, in combination with caffeine may coax the body into using abdominal fat for fuel. Drinking green tea before an exercise session will also help you work out longer and harder, leading to a greater caloric deficit, which will ultimately result in speedier abdominal fat loss.

Reduce Stress to Lose Belly Fat

As mentioned, cortisol is a hormone produced naturally by the body in response to stress. Cortisol is, in part, responsible for the superhuman strength we suddenly have access to when faced with a life-or-death scenario. However, even the everyday stresses of modern life can lead to a constant elevated cortisol level that promotes fat storage in the abdominal area. Take a proactive role in combating daily stress by exercising rigorously and participating in mind/body exercises such as yoga. Try meditation or any activity that makes you laugh. Finally, be sure to get 7 to 9 hours of sleep per night since regular lack of sleep is associated with elevated cortisol levels.