Jakarta –
People’s goals for losing weight are different, including getting rid of stubborn belly fat. If you want the results to be effective and visible within 2 weeks, try following the following expert advice.
Chris Gagliardi, a personal physical trainer, once revealed: Prevention (25/10/2023) regarding tips for losing weight and getting rid of belly fat. He recommends reducing overall fat so that the results are also visible in the stomach area.
Apart from improving your appearance, getting rid of belly fat also means eliminating various health risks that may arise. Because stomach fat accumulates at risk of causing high blood pressure, stroke, type 2 diabetes, and even coronary heart disease.
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Nutritionist Jessica Gording, who is also the author of The Little Book of Game-Changers, emphasizes that healthy weight loss actually takes time. However, you can speed up the process by doing several things.
Here are 5 eating tips to get rid of belly fat in 2 weeks:
1. Monitor calorie intake
The general principle of losing weight is to burn more calories than you consume. Gagliardi gave an example of an achievable weekly target of 3,500 calories. If divided into 7 days, then a person needs to burn 500 calories per day.
By comparison, 3,500 calories burned equals about 1 pound (453 grams) of fat. To be effective and monitored, Gagliardi also recommends using a weight management application. You can also more easily find out how many daily calories you have burned and how long it will take you to reach your set goals.
2. Eat more fiber
 Photo: Getty Images/iStockphoto/RossHelen |
Food choices play an important role in losing weight, including getting rid of belly fat. Avoid foods that make you hungry quickly, such as sources of processed carbohydrates and sugar. Consuming these foods will only make you hungry quickly.
Instead, consume foods high in fiber. Whole grain bread, oats, fruit, vegetables and nuts can be relied on. Nutritionist Lawrence Cheskin revealed the benefits of consuming fiber, namely helping to maintain a feeling of fullness for longer.
A 2015 study published in the journal Annals of Internal Medicine shows that those who have difficulty following strict diet rules can try increasing their fiber intake. This method has been proven to help you lose weight.
Women should eat at least 25 grams of fiber per day, according to the US Dietary Guidelines. Meanwhile, men have more, around 38 grams.
3. Don’t forget about healthy fats
Fat intake is not always bad. You can consume healthy fats every day. This type of fat is even recommended for reducing belly fat.
Types of healthy fats in the form of monounsaturated and polyunsaturated fats can make you more satisfied with the taste of food, said nutritionist Yasi Ansari. He suggests consuming olive oil, nuts, avocado, fatty fish and eggs.
Consuming healthy sources of fat not only increases feelings of fullness, but also provides various healthy benefits if consumed in moderation. It’s also easy to consume healthy fats, for example you add sliced avocado to a salad, eat salmon twice a week, or add a little peanut butter to smoothies.
More details on the next page.
