Methods 1: Change diet.
1, eat more vegetables of all colors. Vegetables are relatively low in calories and contain a lot of vitamins, antioxidants and fiber, which helps to keep healthy and full. Eat about 2-3 cups of vegetables every day to reduce the calorie intake in these two weeks. On the website of https://www.choosemyplate.gov/vegetables,, you can find the nutritional value of 1 cup of various raw and cooked vegetables. Try to eat all rainbow vegetables every day! Eat vegetables and green food first, and then eat high-calorie protein and carbohydrates.
2. Increase the intake of lean protein per meal, so as to build muscles faster. Protein helps to increase lean meat, which means you can burn more calories, even if you sit still. 15- 20% of calories per day 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 meat without any fat.
Non-meat protein beneficial to muscle exercise includes tofu, scallops, vegetarian meat, beans, peas and lentils.
3. Get enough calcium and vitamin D ... Dairy products are rich in calcium and vitamin D, which helps to lose more weight in a short time. Women under 50 and men under 70 need to take 1000 mg of calcium and 600 international units of vitamin D every day. Women over 50 years old and men over 70 years old should take1200mg of calcium and 800 international units of vitamin D every day. Protein-rich whey-free yogurt, milk or nut milk and low-fat cheese can all give you a full feeling and reduce calcitriol. Calcitriol is a hormone that causes the body to accumulate more fat.
Choose yogurt that is not sweet or slightly sweet, and don't eat sugary products. If you think the original yogurt tastes too weak, you can add some fresh blueberries or raspberries.
Fresh mozzarella cheese, feta cheese, goat cheese and cottage cheese are also good choices.
Some non-dairy products also contain calcium and vitamin D, such as green vegetables such as kale leaves, kale, rape blossoms, soybeans, orange juice, English muffins, soy milk and cereals.
4. Use high-fiber whole grains instead of processed grains. Processed cereal foods such as white bread, white noodles and white rice are not as nutritious as whole grains. Whole grains can make you feel full and reduce the risk of heart disease, obesity, certain cancers and diabetes. Whole grains also contain a lot of fiber, which helps to reduce flatulence in these two weeks. You can eat whole wheat bread instead. Quinoa, wild rice, lentils, beans, Brussels sprouts, cauliflower, oats, apples, bananas, flaxseed and chia seeds also contain a lot of high-quality fiber.
Women try to consume 25 grams of fiber every day, and men consume 38 grams every day.
Taking an intake of 2000 calories a day 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 have to reduce your daily carbohydrate intake to 50- 150 or 200 grams.
5. Stop eating saturated fat and eat monounsaturated fat containing omega -3 fatty acids. Healthy fats such as avocados, olive oil, flaxseed, nuts and nut jam all contain omega-3 fatty acids, which help to regulate the way the body consumes and stores fat. They can also cheer up the mood, bring satisfaction and prevent you from overeating at the next meal. Eat more omega -3 fatty acids, less visceral fat and 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! Limit the intake of olive oil and nut jam to 2 tablespoons or 2-3 servings a day for the next two weeks.
It is suggested that men should take 1.6gω-3 fatty acids and women should take 1. 1 g every day.
Be sure to keep the balance between omega -3 and omega -6 fatty acids! The sources of omega-6 fatty acids include safflower oil, sunflower seed oil, corn oil, soybean oil, sunflower seed, walnut and pumpkin seed.
6. Snacks must also be whole grains, lean protein and healthy fat. Eating snacks helps to maintain the stability of blood sugar and metabolic rate. However, the way and frequency of eating snacks are very important. Don't eat energy bars with high sugar content, choose natural healthy foods such as fruits, nuts and whole grains. Eat snacks only when you are hungry. It is best to add snacks twice between meals and limit the calories to 100- 150 calories to help you lose weight faster. Prepare some healthy snacks in the bag, on the table, in the car or other places, so that you can eat them when you are hungry at noon or afternoon.
Packaged protein and snack bars usually contain a lot of sugar, unhealthy fat and processed ingredients. Read the label carefully to see the ingredient size and ingredient list. Don't eat snacks containing "high fructose syrup" and/or "distilled palm kernel oil"
For example, a protein milkshake with yogurt, almond paste and oatmeal, or an apple with 2 tablespoons peanut, sunflower seed paste or almond paste can provide you with healthy protein, fat and fiber, which will keep you full for a longer time.
7. Avoid sugary drinks and snacks. These foods contain a lot of calories and sugar, which will increase belly fat. Want to lose weight quickly, only drink water for the next two weeks, eat dessert once a week, and pay attention to the amount of dessert! If you like sweets, you can eat strawberries or dark chocolate with natural sugar. These two foods are also rich in antioxidants. You can even combine them to make a chocolate strawberry!
8. Intelligent selection of ingredients. Most grocery stores will put natural healthy foods on both sides, while unhealthy processed foods will be placed in the middle aisle. Walk along the store and try to buy all the fruits and vegetables that can make a complete rainbow color. For the next two weeks, I will only buy whole grains, fruits, vegetables and lean protein.
9. Reduce the portion of each meal. If you want to lose weight, you need to know how much food you should eat. Whether you cook by yourself or go out to eat, especially in restaurants with large appetite, you must pay close attention to how much you eat. When eating out, share food with friends, or bring your own box and pack half of the food to avoid accidentally eating too much.
Measure the amount of food by hand: cooked vegetables, dried cereal, sliced or whole fruit: fist-sized amount, equivalent to 16 tablespoons.
Cheese: an index finger-sized quantity, equivalent to 40 grams.
Noodles, rice and oats: a palm-sized quantity, equivalent to 8 tablespoons.
Protein: The amount of a palm is equivalent to 85 grams.
Fat: Thumb-sized amount, equivalent to 1 spoon.
Method 2: Exercise
1, do aerobic exercise for 30-40 minutes every day for at least 5-6 days. For the next two weeks, run, jog or brisk walk every day, burning calories and fat. Aerobic exercise can also stimulate the brain to secrete endorphins, which will make you feel happier and more confident after sweating. This kind of good feeling can help you stick to these two weeks, reduce calorie intake and increase exercise. Although tired, don't give up! Be sure to consult a doctor before starting a new exercise program.
Beginners should take their time and gradually increase the duration of exercise to 30 or 40 minutes. For example, at first you jog 15 minutes, and the remaining 15 minutes are changed to walking. Jog for 30 minutes after a week to improve speed and exercise intensity.
2. Choose your favorite aerobic exercise, which makes it easier to stick to it. Choose the exercise you like to do, and the next two weeks will be easier. Swimming, free fighting, dancing and other sports can be included in aerobic exercise for at least 30 minutes every day. No matter what kind of activity you choose, do it for at least 20-30 minutes to make your heart beat faster and your body sweat. Swimming is a good low-impact exercise and won't hurt joints.
Join dance classes with family and friends to increase the fun of sports!
3. Conduct strength training three times a week. Weightlifting can build lean muscles, which is very important for increasing metabolism and burning fat all day. Combining strength training with aerobic exercise is more effective than doing either one alone. Strength training cannot be counted as at least 30 minutes of aerobic exercise every day.
If you don't know the correct posture of lifting dumbbells, you can use instruments instead.
If you plan to weigh yourself every few days, remember that muscle is heavier than fat. But don't worry, these muscles will help you lose more abdominal fat in the next two weeks.
Start with simple mass sports, such as biceps flexion and extension, push-ups, pull-ups, triceps flexion and extension, side lifts, chest compressions, etc.
Do three groups, each with 8- 10 beats. The weight of the training must be heavy enough, but it can keep you in the right posture and complete 1 group. Each group needs a rest after completion.
4. Conduct high-intensity interval training. Compared with low-intensity training, high-intensity interval training can improve the heartbeat, constantly challenge muscles and consume more calories more effectively in a short time. Do high-intensity interval training at least 3-4 times a week, or insert short-term high-intensity interval training into aerobic exercise every day. For example, insert a sprint of 30-60 seconds in jogging. Continue jogging at medium speed for 2-4 minutes, let your body recover, and then make the next sprint.
Even if you walk, you can achieve the effect of high-intensity interval training by changing the speed and increasing the gradient. If you have problems with your knees or other joints, walking is good exercise. Try the following 20-minute treadmill training: set the slope to 5% and walk for 3 minutes as a warm-up.
Increase the slope to 7% and walk briskly for 2 minutes.
Increase the slope to 12% and walk briskly for 2 minutes.
Reduce the slope to 7% and walk at medium speed for 2 minutes.
Increase the slope to 12% and walk briskly for 2 minutes.
Increase the slope to 15% and walk at a slow or medium speed for 2 minutes.
Reduce the slope to 10% and walk at a moderate speed 1 min.
Increase the slope to 12% and walk briskly for 2 minutes.
Reduce the slope to 5% and walk for 3 minutes as a warm exercise.
5. Exercise core muscle groups every day to improve muscle strength, lines and balance. Exercising core muscles can exercise and shape abdominal muscles and back muscles. Remember, you can't just practice part of it. The more core muscles you use, the more lean muscles you can exercise and shape, and the more calories you burn all day. After a week of core muscle exercise, your posture will be improved and you will look slimmer!
Do some common yoga postures to stretch and exercise core muscles, such as flat plate, warrior and cobra pose.
Expert tips
Laura Flynn
Laura Flinn, NASM certified personal trainer, NASM certified personal trainer, American Olympic weightlifting physical fitness coach, certified fitness dietitian, has obtained the qualification of TRX hanging body shaping coach. Laura opened her own private fitness course in the San Francisco Bay Area, specializing in weight loss, muscle growth, aerobic exercise training and strength training.
Laura Flynn
NASM certified personal trainer
Experts agree that exercising core muscles can make the body look stronger. The combination of healthy diet, aerobic exercise and strength training helps to consume body fat, while core muscle group exercise can make abdominal muscles stronger and stronger.
6. Increase the amount of daily activities. For the next two weeks, climb the stairs or walk as much as possible. Walking after meals 10-20 minutes can help digestion, consume more calories and maintain metabolism. When taking a bus or subway, get off a few stops in advance and walk the rest of the way.
If you live close to the shops you often go to, you can choose to walk when shopping or running errands.
Try walking or riding a bike to work.
Climb stairs, don't use elevators or escalators.
Method 3: change your lifestyle.
1, get enough sleep and reduce stress. Dieting and exercise are important, but sleep and stress can also affect the way the body uses and stores fat. Lack of sleep and stress will increase cortisol, prompting the body to store fat in the abdomen. If there is a lot of pressure in work or family life in the next two weeks, you must find ways to decompress. Try to meditate on mindfulness for at least 10 minutes every day. Yoga can also help relieve stress, exercise muscles and burn some calories.
If you think you suffer from sleep disorders, such as insomnia or sleep apnea, which prevents you from getting a good sleep, I suggest you see a doctor.
2. Avoid unhealthy weight loss methods such as detoxification and liquid food. Detoxification must be combined with a healthy diet to effectively lose weight. Liquid diet can't provide the body with all the nutrients it needs. No matter how grandiose the latest and hottest diet plan is, there is no panacea in the world! Extreme diet does more harm than good, especially insufficient calorie intake or not eating a certain kind of food at all, which may cause malnutrition.
3. Don't go hungry. Eating too little will encourage the body to store fat. Therefore, eat breakfast, healthy snacks and fresh food every day. The daily calorie intake of women should not be less than 1200 calories and that of men should not be less than 1500 calories. The healthy way is to reduce the intake of 500- 1000 calories every day. Because two weeks is not long, we can plan to reduce 700- 1000 calories per day. Avoid consuming unnecessary calories every meal. For example, spread mustard sauce instead of mayonnaise on a sandwich and choose an open sandwich. You can even use lettuce or burrito skin instead of bread.
Cook cauliflower rice as a side dish, or eat it with stir-fried dishes and raw fish salad.
Replace noodles with zucchini or pumpkin to reduce calorie intake.
Use a calorie deficit calculator to calculate how many calories you need every day to lose weight.
4. Don't indulge in counting calories. Reducing calorie intake is helpful to lose weight, but more attention should be paid to quality rather than quantity. Addicted to counting calories will also reduce the pleasure of eating. You may feel self-loathing after eating more than a certain number of calories. Know your calories, but don't be too obsessed with numbers. In the next two weeks or more, focus on providing quality fuel for the body. For example, even if the calories are the same, Apple and Apple Party have absolutely different effects on the body. Apple contains natural sugar and a lot of fiber, while apple pie contains added sugar, saturated fat and single carbohydrate.
5, practice mindfulness diet, slow down the speed of eating, let yourself eat less, but feel fuller. Eating in a hurry or distracted will reduce the fun of eating. Slow down the meal and pay close attention to the taste and taste of food. People who practice mindfulness eating eat more slowly and less, but feel fuller. For the next two weeks, turn off your cell phone, TV, computer and radio during meals to avoid other distractions.
Before eating, put everything you need on the table, so that you don't have to get up halfway to get something.
Chew the food thoroughly and taste the taste and mouthfeel of the food.
Think about how grateful you are for the food on your plate. For example, if you are eating roasted beets, you can simply remind yourself how many people are working hard behind planting, transporting and cooking beets before you can sit here and enjoy them.
6. Quitting smoking helps to lose belly fat. Some people think that smoking can help people stay slim. In fact, smokers have higher visceral fat than non-smokers. So if you want to lose belly fat quickly, quit smoking! Use throat lozenges, chewing gum or patches to help the body and brain quit nicotine.
Know under what circumstances you will smoke, and then make a plan to resist the temptation of cigarettes. For example, if you often smoke in the car, you can bite a toothpick to keep your mouth busy, or hum along with your favorite songs to distract your attention.
7. Don't expect to lose weight evenly. Abdominal fat will decrease a lot in the first two weeks. If you continue to lose weight later, it may not be so obvious. If you are at least 7kg above your ideal weight at present, you should see that your abdomen is obviously thinner in the first 1-2 weeks, and then it will become more and more difficult to lose them. This is normal, don't give up! To break the bottleneck of losing weight, we have to re-evaluate our diet and exercise habits, further reduce calories and increase exercise. You may not encounter a bottleneck in just two weeks, but if you stick to it, you will probably find that the progress of losing weight will stagnate in a month or so.
8. Don't be too attached to the numbers on weighing scale. It's interesting to watch the number on weighing scale decrease, but this number doesn't tell you exactly the weight of water and the type of fat in your body. For the next two weeks, weighing every day didn't help much to lose weight. The food you eat and the water stored in your body will affect the weight rise and fall. Just weigh yourself every few days. Fat stored in thighs, hips or arms is healthier than fat stored in the abdomen.
Measuring waist circumference with a tape measure can record the changes of abdominal fat well. Measure the circle flush with the navel, not the thinnest part. Don't tuck in your abdomen, and don't pull the tape measure too tightly.
Tip: If you have chronic diseases or joint problems, be sure to consult your doctor before changing your diet and exercise. The doctor may ask you to exercise under the supervision of a physiotherapist so as not to harm your health, or ask you to seek the help of a nutritionist.
Remember to drink plenty of water. Dehydration can cause the body to retain water and make you look bloated.
Add citrus fruits to water to increase the intake of vitamin C and antioxidants. Just put the cut oranges, kiwis, lemons or grapefruit into the water bottle.