Abdominal fat removal in two weeks.
It is normal to have some flesh around the belly, but many prefer a sleeker line. While it is impossible to completely remove abdominal fat in a double, there are overall ways to reduce body fat and lose weight quickly. Eat the right food (and lower calories), increase exercise, and change some of your lifestyle for two weeks. If you keep trying, you can lose more abdominal fat over time!
Eating to reduce abdominal fat
Eating vegetables in various colors. Vegetables are very healthy because they are low in calories and contain many vitamins, antioxidants, and dietary fiber. Try eating 2-3 cups of vegetables a day and reducing the amount of calories you eat for two weeks. If you don’t mind writing in English, check out the following link, cook a cup of various vegetables, or eat them raw.
Try to eat vegetables of various colors every day.
Try eating vegetables and green leaf vegetables before eating high-calorie foods such as protein and carbohydrates.
Get more fat-free protein and build muscles quickly. Protein helps build muscle mass that affects the amount of calories consumed per day just by sitting down! Let’s adjust the amount of calories consumed through lean protein per day to between 15 and 20 percent (if you are more active a week, increase your intake).
Get enough calcium and vitamin D. Eating dairy products high in calcium and vitamin D can help you achieve weight loss in a shorter period of time. Women under 50 and men under 70 must take 1,000 mg of calcium and 600 IU of vitamin D daily. On the other hand, women over 50 and men over 70 should target 1,200 mg of calcium and 800 IU of vitamin D.
Protein-rich Greek yogurt, milk or nut milk, and low-fat cheese can increase satiety and lower calcitriol, a hormone that signals the body to store more fat.
Let’s choose yogurt with no sugar added or only a small amount added. If you don’t prefer plain yogurt, adding fresh blueberries or raspberries is also a good idea.
Fresh mozzarella, feta, goat cheese and cottage cheese can all be a good choice.
Non-dairy foods such as green vegetables (collard, kale, broccoli lab, soybean), orange juice, English muffins, soy milk and cereals can also increase calcium and vitamin D intake.
Replace refined grain with whole grain foods rich in dietary fiber. Refined grains (white bread, white flour pasta, white rice) are less nutritious than whole grains that increase satiety and reduce the risk of heart disease, obesity, and some cancers and diabetes. Also, whole grains have high dietary fiber content, which can improve the feeling of abdominal expansion.
Eating whole grain bread is good, but you can also get good dietary fiber through quinoa, multigrain rice, lentils, rattlesnakes, cabbage, broccoli, oats, apples, bananas, flax seeds, and tooth seeds.
Women consume 25 grams of dietary fiber every day and 38 grams for men.
It is normal to take 300 grams of carbohydrate daily (when daily calorie intake is 2,000 calories), but if you reduce your daily intake to 50-150 or 200 grams, you can lose weight faster for two weeks.
Replacing saturated fats with single unsaturated fats containing omega-3s. Healthy fats such as avocados, olive oil, flax seeds, tooth seeds, nuts and nut butter contain omega-3 fatty acids (nutrients that help burn and store fat). Because these fats boost your mood, you’re less likely to overeat at your next meal.
The more omega-3-rich foods are consumed, the less visceral fat (harmful fat accumulated around the body’s organs) and the lower the risk of exposure to diabetes.
Fat is high in calories, so you have to control the amount well! Take only two tablespoons (or two to three times) a day for the next two weeks of olive oil and nuts for the next two weeks.
The recommended daily intake of omega-3 fatty acids is 1.6 g for men and 1.1 g for women.
Don’t forget to balance your omega-3 and omega-6 intake! Try eating flaming oil, sunflower seed oil, corn oil, soybean oil, sunflower seeds, walnuts and pumpkin seeds.