How to lose weight and reduce belly fat in 2 days?

 

You’ve been trying to slim down for some time but you haven’t seen the desired results despite your efforts to get rid of your bulging tummy. Chances are you’re not doing it the right way, perhaps, losing belly fat can be hard although many people store fat in this area. The good news is that there are ways that can help you drop those unwanted pounds without sticking to a conventional weight loss diet and exercise plan.

The following tips can make a big difference in how you look and feel in merely days. These strategies based on science are said to be effective for reducing weight and preventing weight gain in the future. Yet, you must understand that it’s not possible to lose fat in one specific area, meaning you can’t target your belly alone for weight loss. The fact is that healthy lifestyle changes can help you lose fat from all over the body, including your visceral fat.

There are 5 simple tips, based on scientific research.

1- Add more protein to your diet

Studies have shown that protein has positive effects on your appetite, which plays a role in weight loss. The macronutrient affects several hormones, ghrelin, and GLP-1, that play a role in hunger and fullness. Eating protein can increase the feeling of fullness, reducing hunger, and making you consume fewer calories. For instance, one study found that participants who increased their protein intake from 15 % to 30 % of calories ate 441 fewer calories per day. They also experienced significant weight loss by shedding 11 pounds over 12 weeks, on average, without conscious calorie restriction. So, eating protein-rich foods could be an effective way to lose weight fast without exercise or restricting taking any foods. Try adding lean protein such as fish, chicken breasts, Greek yogurt, lentils, quinoa, and almonds to your diet for quick weight loss.

2- Make fiber your best friend

Anyone trying to shrink belly fat should include plenty of fiber-rich foods in their diet. Fiber not only helps you lose weight but also reduces your risk of certain health conditions. Consuming a diet high in fiber has been shown to increase satiety and help you feel fuller for longer. Studies have linked one particular type of dietary fiber (viscous fiber) to weight loss. The ‘vicious’ dietary fiber-rich foods have been shown to help people lose weight as they increase fullness and reduce calorie intake.

3- Drink more water

You may have heard that drinking water, especially before a meal, can help you eat less and aid weight loss. One study found that participants who drank water (half a liter) about 30 minutes before meals lost 44 % more weight and reduced hunger over 12 weeks compared to those who did not drink water. Replacing those calorie-laden sugary drinks with plain water is one of the best things you can do to maintain weight and overall health.

4- Eliminate sugary drinks

It’s been proven that added sugar could be the single worst ingredient you can consume. Sugary drinks have been linked to weight gain, especially abdominal obesity, and an increased risk of many diseases like heart disease and Type 2 diabetes. Swap sodas for water, green tea, and other healthier alternatives.

5- Take a 15-minute walk after each meal

Keeping your physical activity at its peak regularly is an effective way to lose belly fat. While exercising at any other time of the day is good for you, research has found that keeping yourself active after meals can do wonders to your body weight. One study found that walking briskly for 30 minutes just after a meal leads to more weight loss than waiting for one hour to walk after lunch/dinner. Surprisingly, researchers have discovered that a post-meal walk, as short as 15 minutes, can help you burn more calories. It also aids digestion and improves blood sugar levels.

So, the bottom line is that making a few simple changes can help you yield effective results over the long term.

HAPPY DAYS STARTS NOW