How to Lose Belly Fat Fast in 2 Weeks — 25 Simple Steps!

Do you want to lose belly fat fast in 2 weeks? Then Losing excess belly fat is easier than you think! With these 25 tips for losing weight fast with your belly, you will soon walk more confidently on the street and the beach.

1. Start your morning with proteins

If you eat a lot of protein, you think about eating 60% less often, you have 50% less snacking in the evening and you are more satisfied, so you automatically eat more than 400 calories a day.

Proteins provide a full feeling. If you start with a protein-rich diet in the morning, you will be more resistant to overeating for the rest of the day. An additional benefit of proteins is that they help increase your muscle mass, so you burn more fat — even in the most everyday movements! So start your day with a boiled or fried egg, poultry, tuna, meat or protein-rich granola bars.

2. Eat more good fats

Fat and cholesterol are still often labeled as bad. What many people don’t know is that you need cholesterol and fats. Fat serves as fuel and cholesterol is needed to keep your body healthy. (American Heart Association, 2014 ). The only thing you have to pay attention to is that you get the different types of cholesterol — the so-called ‘bad’ and ‘good’ cholesterol — in a good ratio. As long as it is in balance, your body remains healthy and resistant to cardiovascular diseases, for example. Good cholesterol helps to remove the bad cholesterol from the blood vessels and is therefore extremely important!

You get it from, for example, nuts, seeds (such as hemp seeds), avocado, fatty fish and coconut oil. In addition to many good fats, hemp seeds also contain many full-fledged proteins.

Just like meat and other animal protein sources, hemp seeds contain all 9 essential amino acids that the body uses to convert proteins into useful substances for, for example, muscle building and recovery. So your body makes effective use of the proteins from hemp seeds.

Do you want to lose weight quickly by your stomach? Do not be afraid of fats, because they take away your feeling of hunger. It turns out that if you eat half an avocado with your meal, your appetite will decrease by 40% after that meal.

In addition, research by the Mayo Foundation for Medical Education and Research shows that the good fats from avocado mainly burn belly fat.

3. Do the Kettlebell Workout

The Kettlebell Workout is the fitness method for fast weight loss on your stomach, legs and buttocks. It stimulates fat burning, but also increases your muscle strength and ensures that you get tighter in your skin. The advantage of training with a kettlebell is that everyone can do it because there are different weights. Whether you are slim and want to get tighter buttocks and a tighter stomach or are obese and want to lose weight: with the Kettlebell Workout- and only 1 kettlebell — you can easily achieve your goals.

The Kettlebell Workout does not take much time (20 minutes a day) and you only have to do it three times a week for visible results. Training those 20 minutes a day with a kettlebell is demonstrably more effective at burning fat compared to running and/or lifting weights.

4. Relax, because stress makes you fat

Even if you pay so much attention to your diet and train several days a week, if you are stressed, you will keep holding those excess pounds. Putting it into perspective and dealing with stressful situations differently can also help you lose weight. Meditating for 30 minutes every day is already effective.

Do you still suffer from stress? Then watch out for emotional eating, especially if you are already overweight. It turns out that especially for people who already have excess weight gain from stress.

5. Make a spinach smoothie

Spinach is high in thylakoid. This substance reduces your hedonic hunger by 94% (craving for fat and sweet food for pleasure). In addition, thylakoid — and therefore spinach — makes it much easier to lose weight. The substance in spinach increases the production of your satiety hormones. This gives you more control over your appetite.

Eating spinach every day before breakfast reduces your appetite all day. Drinking a green smoothie with spinach in the morning promotes weight loss, because you can more easily stay away from unhealthy food and bad snacks.

6. Do breathing exercises for less stress and less fat storage

You gain weight from stress. This is due to the stress hormone cortisol, which causes your body to store more reserves in the form of fat, especially around your abdomen. Breathing exercises are an easy and quick method to reduce stress immediately.

With the 4–7–8 method you slowly calm down so that you experience less stress and will gain less weight due to stress. (Mercola.com, 2009 [12] ). How do you do it? Breathe in through your nose for four seconds. Try to hold your breath for seven seconds. Breathe out slowly through your mouth in about eight seconds. Do this four times.

7. Improve your hormone balance

Another possible cause of unsuccessful weight loss is a disrupted hormone balance. If you eat healthily and exercise enough, but do not want to lose weight quickly on your stomach and other body parts, an imbalance of your hormones can be the problem.

With a hormone analysis you discover which hormone prevents weight loss. Due to an excess of estrogen or cortisol, or a shortage of testosterone, growth hormone, leptin or thyroid hormone, you can exercise what you want: the pounds stay on.

With the Bio profile analysis, you will find out exactly what is wrong in your body which makes it difficult for you to lose weight. During the analysis, you will also receive advice that you can use to successfully lose weight. With iodine, you can balance your overall hormone level.

About 6 million people in Holland alone do not get enough iodine. So there is a good chance that this is also a problem for you. Kelp powder, kelp noodles and spirulina are iodine-rich products.

Magnesium-rich products such as hemp seed, chlorella, and barley grass powder also help keep your hormone levels in balance.

8. Stop cardio training (and therefore running)

Do you want to lose belly fat quickly and not stick to a certain weight? Then stop cardio training! Cardio can help you lose weight when you just start exercising because you get hot, sweat, and burn a lot of calories.

But during cardio training, you make the stress hormone cortisol. You do this so that your muscles get energy for your training.

The problem is that cortisol also causes you to store fat. In the long term, your body stores more fat if you do (only) cardio training.

The body part where you easily store fat is your belly. So you need to train in a different way!

9. Do short high intensity workouts

A better way to train for rapid weight loss by your abdomen is through high-intensity training, such as strength training. Why? With high-intensity training you purely train your muscles. You actually sour your muscles during training.

You first destroy muscles before they can become stronger. Souring your muscles doesn’t sound good, but it is. Especially if you want to lose weight quickly (near your stomach) it is the goal of your training.

In response to this, your body produces growth hormone (HGH) to rebuild your muscles. This growth hormone causes fat-burning, because your body uses fats stored in the body as fuel for your muscles. This also does after your training! Without changing your diet, you can therefore continuously burn more fat through strength training.

One way of high-intensity training that is suitable for everyone (even if you have no muscle strength, are obese or are prone to injury) is training with a kettlebell . With the correct weight kettlebell, you can do different exercises.

Just like on fitness equipment, you do sets with 12–15 repetitions. Do not use too low weight, because then your muscles will not acidify and you will produce less growth hormone that stimulates fat burning. Also, don’t let your sets sit too long; with shorter ‘breaks’ of up to 2 minutes you create more growth hormone.

10. Eat chia seeds

Chia seeds contain no less than 64% of omega 3 fatty acids. As you read earlier, omega 3 acids help with fat burning. In addition, chia seeds help you lose weight because they absorb a lot of moisture. Your blood sugar level also remains stable, making you less likely to feel like eating and, moreover, less likely to experience an energy dip.

Furthermore, chia seeds, just like proteins, provide a full feeling and are rich in chromium, which also makes it easier to lose weight. For example, chia seeds are available in breakfast mixes.

11. Use coconut oil

Coconut oil is a miracle cure for rapid weight loss in your stomach. Coconut oil is rich in medium-chain fatty acids. Your body uses it largely as energy, but the medium-chain fatty acids also regulate the production of adipose tissue. Research shows that medium-chain fatty acids, from coconut oil, for example, help you lose fat — especially fat from your upper body and therefore your abdomen.

The fatty acids promote weight loss much more than long-chain fatty acids, which you often find in olive oil and fatty fish such as mackerel, for example. Unfortunately, medium-chain fatty acids are not much in foods. Coconut oil, on the other hand, contains a lot of medium-chain fatty acids.

Two-thirds of coconut oil consist of it! Therefore, cook daily with coconut oil , use it in smoothies or take a teaspoon of coconut oil on an empty stomach every day. You immediately get energy from it and your metabolism also improves immediately. It is good for losing weight quickly in your stomach!

12. Sleep better

Sleep is critical if you want to lose weight. Not getting enough sleep will not only make you feel like eating badly, your body may also produce more difficult growth hormones.

If you make too little growth hormone, you burn less fat. Do you sleep badly? Then find out why (stress, nutrition, too little exercise) and tackle the problem.

13. Eat foods that stimulate growth hormone

If you produce more growth hormones, you will lose weight faster and easier. Growth hormone stimulates fat burning. Foods that increase the production of your growth hormone are fish and lean meats.

Avoid products that actually hinder growth hormone production. Products that do this include sugars and white carbohydrates (white bread, pasta, white rice, yogurt and biscuits).

14. Use wild African mango

Wild African mango is available in a powder. This superfood improves your leptin sensitivity, so you burn better fat and maintain a healthy weight more easily. Wild African mango powder can be mixed with your smoothie or juice or processed into a dessert or (salad) dressing.

15. Do not eat carbohydrates in the evening

If you want to lose weight fast with your belly, carbohydrates in the evening are disastrous. Your body always stores your excess carbohydrates as fat. You will therefore always have to train extra to burn that fat reserve.

If you want to lose weight quickly at your stomach (where you store the fast fat as a reserve), you better avoid carbohydrates.

Especially in the evening, because then your body really no longer needs carbohydrates and you will no longer burn them before going to sleep. That is why you always store carbohydrates in the evening as fat.

A probiotic supplement that can help you if you want to lose weight quickly, instead of recovering, is a probiotic supplement.

Probiotics, containing good bacteria, convert different types of carbohydrates into energy and important nutrients. So instead of converting carbohydrates into fat, use them as energy and lose weight.

16. Fast 1 to 3 times a week at intervals (intermittent fasting)

Intermittent fasting helps your body deal with your consumed calories and energy. This way you burn excess fat better. Intermittent fasting also makes your body more resistant to inflammation and oxidative stress (stress from body cells that eventually destroys the cells).

This oxidative stress normally causes you to store more fat as a reserve. By intermittent fasting you not only burn better fat; it also prevents you from unnecessarily storing more fat.

17. Don’t fluctuate your blood sugar

Combine sweetness with nuts for a gradual insulin release. If you eat sweets such as honey, raisins, dates or fruit, your blood sugar will rise. Result: you feel the need to eat more.

If you eat walnuts, almonds, cashews or other nuts and seeds together with the sweetness, your blood sugar level will remain well balanced. You will then not feel like eating again. For example, mix some extra seeds or nuts in your breakfast with muesli or granola — which usually contains honey, raisins or other sweet things.

18. Stop eating bread

Bread is good, but bread (mainly wheat) helps many people with abdominal distension. Therefore, if you want to lose weight quickly on your stomach, you can already benefit by simply stopping eating bread. Take breakfast or lunch alternatives, such as a buckwheat salad or pancakes.

19. Drink more water

Drinking more water can also help you lose weight faster in your stomach. If you are thirsty, you actually already have a fluid deficiency that hinders your digestion. With handy apps such as Water your body, you can be sure that you are getting enough water. Why this is so important? Because water ensures good digestion. In addition, drinking water gives you a fuller feeling, which prevents you from eating more than necessary.

How much water you should drink depends on your weight. Use this formula to calculate the number of gallons of water you need each day for optimal digestion: weight x 0.44 / 10. Use an app if necessary and start your day with 3 glasses of water to restore and prevent your fluid balance that you eat an unnecessary amount with your breakfast.

20. Drink green tea

Green tea — if you count it as water intake — helps with weight loss. If you want to lose weight quickly, a cup of green tea should not be missing from your daily menu. Green tea improves fat burning due to the low caffeine content, which does not cause unrest but does boost your metabolism.

The theanine in the tea does not immediately cause weight loss, but it does give you a more relaxed feeling, making you more resistant to stress and therefore no longer eat from emotion.

21. Relax in your breaks

Working can bring stress. In turn, stress causes poor sleep, more food and fat storage due to an increased cortisol level. Research shows that taking a real break — by isolating yourself from sounds and an environment in which a lot happens and can be seen for 20 minutes during your lunch break — significantly reduces your cortisol level.

Do you suffer from stress? Then take 20 minutes off yourself during your break and do nothing at all. That is better than chatting with colleagues in a busy canteen. Your cortisol production decreases and you store less fat.

22. Sleep on an earthing sheet

Grounding at night, by sleeping on an earthing sheet. Groundsheets are normal sheets through which a conductive material is woven. This conductive material is connected by a cable that you plug into a standard socket on the ground connection. This will balance your stress hormone cortisol during the day. This reduces your appetite, limits the need for snacking and does not store unnecessary fat.

23. Eat nutrients that stimulate combustion

Research proves that you lose more and lose more body fat if you eat low carbohydrates and get enough fats than if you leave the fats and just eat carbohydrates. Therefore, eat as little white carbohydrates as possible (white potatoes, white rice, white bread, white pasta) and more good fats (fatty fish such as mackerel and salmon, walnuts, linseed, sunflower seeds, avocado, pumpkin seeds).

24. Do Sports aimed at fat loss

If you want to lose belly fat, you will have to move. With the Fat-Killer Workout, you tackle exactly the body parts where you normally store fat. After two weeks you already have visible results and you do not have to go to the gym. Ideal if you want to lose weight quickly for your holiday, for example. The Fat Killer Workout focuses on fat burning because you produce more growth hormones and testosterone. In this workout, you lose your excess body fat twice as fast.

25. Get enough vitamin D.

One in two persons in the world is deficient in vitamin D. Vitamin D deficiency increases your risk of diseases such as diabetes and obesity. In addition, if you have too high a fat percentage, you break down more vitamin D. So a vicious circle.

Research has shown that people lose weight more successfully due to more vitamin D. Therefore, make sure you get enough vitamin D and use a supplement if necessary.

There you go, those are the 25 ways to How to Lose Belly Fat Fast in 2 Weeks! To learn more about how to lose belly fat fast without exercise, check out my post here.