Consuming a diet high in fibre has been shown to increase satiety and help you feel fuller for longer. Studies have linked one particular type of dietary fibre viscous fibre to weight loss. 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 litre about 30 minutes before meals lost 44 per cent more weight and reduced hunger over a week period compared to those who did not drink water. In fact, replacing those calorie-laden sugary drinks with plain water is one of the best things you can do to maintain weight and overall health.
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. Keeping your physical activity at its peak on a regular basis is an effective way to lose belly fat.
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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. Surprisingly, researchers have discovered that a post-meal walk, as short as 15 minutes, can actually 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. You may also check out the video posted below to help you shed that ugly belly fat in just 2 days.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet. Get the Latest health news , healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now. Times Now. Follow us on :. Salome Phelamei. There are ways that can help you drop those unwanted pounds without sticking to a conventional weight loss diet and exercise plan. Here's how to get rid of that stubborn belly fat quickly.
Can you lose belly fat in just 2 days? Key Highlights These tips can help you drop those unwanted pounds without sticking to a conventional weight loss diet and exercise plan. Studies have shown that both protein and fibre may increase satiety.
Healthy lifestyle changes can help you lose fat from all over the body, including your belly fat. How to reduce belly fat in 1 week: Science reveals the 3 best tips for long-term weight loss. At the same time, curl the weights up to your shoulders.
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Alternate sides. Why The lunge works every major muscle in your lower body while also providing a test of balance and co-ordination. The biceps curl element makes it an extra-challenging start to the circuit. How Start in a press-up position, holding a dumbbell in each hand. Keeping your core braced, row one hand up, leading with your elbow, then lower it back to the floor.
Alternate sides with each rep. Why Think of this move as a brutal version of the plank — it works your back muscles while challenging your stabilisers to keep you level. Make sure you control the movement to get the maximum benefit. How Start in the press-up position with hands directly underneath your shoulders, your core and glutes braced, and feet together.
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Why Press-ups offer a safe and effective way of working your chest muscles hard, but only if you do them correctly. How Stand tall with the dumbbells by your shoulders. Engage your core and your glutes to give yourself a stable base and simultaneously press both weights overhead and slightly out to the sides. Why Changing the angle of the press provides a different challenge to your shoulder muscles from a conventional overhead press. Just make sure the weights go more up than out, to avoid over-stressing your shoulders. Start in a split stance, with one foot in front of the other, holding a dumbbell in each hand.
Bend both legs until your trailing knee touches the floor.
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Straighten both legs to return to the start, then go straight into the next rep. Stand with your chest up and core braced, holding a dumbbell in each hand. Bend your knees to squat down until your thighs are at least parallel to the floor, then press down through your heels to return to the start. Squat down as described above, then explode upwards, aiming to get as much height as possible.
Absorb the impact of the jump as you land, sinking into the next squat and repeating the exercise. How Start with the weights at shoulder height and your feet shoulder width apart. Squat down until your thighs are parallel to the floor, then straighten up while pressing the weights directly overhead.
Why This exercise provides a real cardio challenge because it takes a lot of effort to go from a deep squat to standing up with the weights overhead. Pace yourself and make sure your form is good. How Stand tall with chest up and core braced, holding a dumbbell in each hand with palms facing forwards. Bend forwards from your hips, then row the weights up to your sides, leading with your elbows.
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Why Switching to a reverse grip provides a challenge to your biceps as you draw the weights in to your sides. How Stand on one leg, holding dumbbells. Bend forward at the hips until you feel a strong stretch in the hamstrings in your standing leg, then straighten back up to complete the rep. Do half the given time on one leg, then switch. To get an extra benefit, squeeze your glutes at the top of the move. Raise the weights out to the sides, leading with your elbows, until they reach shoulder height.
Lower them slowly to return to the start. Why If done correctly, this is a highly effective way of adding size and width to your shoulders, putting you on the fast track to a great-looking upper body. Make sure you follow the form guide closely to maximise the benefit. Get in a press-up position with your hands slightly wider than normal. Lower to the bottom of the move, then shift your body to just above one hand, then over to the other.
On the next rep, go to the other side first. Get into a press-up position. As you lower to the bottom of the move, lift one foot off the floor and raise the knee to your elbow.
Can you lose belly fat in just 2 days? 5 simple evidence-based tips for effective weight loss
Press back up, placing your foot back on the floor. Repeat on the other side. Start in a press-up position, then raise your hips and bend your elbows.
Lower your head and chest down and forwards, moving your torso in a smooth arc so you end up with you head and chest raised. Reverse the movement to return to the start position. How Holding dumbbells at shoulder height, lunge forwards so that your front knee is over your front ankle. As you lunge, press the weights directly overhead, making sure they go up and not forwards. Why This move is a great co-ordination challenge and also a test of your shoulder mobility. Keeping your core braced, row your right hand up, leading with your elbow, then lower it back to the floor.
Why As before, it works your back muscles while challenging your stabilisers. How Leaning forwards at the hips with a weight in each hand, keep your back flat and bring the weights upwards as if you were spreading your wings, aiming to bring your shoulder blades together at the top of the move. Why This move targets your rear delts, while building stability through your shoulder region and rotator cuffs.
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Push back off your front foot to return to the start. Repeat, leading with your other leg. Push back off your back foot to return to the start. Starting from a lunge position, drive up into a jump, switching legs in the air and landing in a lunge on the other side. Try to absorb the impact of the jump as you land and go seamlessly from one rep to another. And if you want to make big changes to how you look with your shirt off — and as quickly as possible — then you need to start thinking more about mealtimes. When following this training plan breakfast is the most important meal of your day because what you eat first thing helps dictate better eating habits until bedtime.
Swapping a pre-packed sandwich and crisps for a big bowl of green leaves, mixed veg and chicken, tuna or another quality protein will help shrink your belly fast. A lunch like this will provide muscle-building protein, more stomach-filling fibre to ward off cravings, and an abundance of vitamins and minerals to keep your fat-torching mission on track.
Baked salmon, grilled steak or chicken breasts on top of a pile of grilled or roasted veg will provide all your body needs. Add avocado or home-made hummus for some healthy fats to allow your body to better absorb certain vitamins.