How to tighten your stomach in 2 weeks at home

The dream of quickly losing weight has overtaken everyone, but not everyone knows how to lose weight correctly and without harm to their own health. Strict diets and exhausting workouts are not the only answer to the question of how to lose belly fat in 2 weeks. Tips on nutrition, exercise and lifestyle for weight loss are below. The main thing to remember is that losing belly fat in 2 weeks at home is quite possible, you just have to want it.

Causes of belly fat

The main source of fat formation in the waist area is overeating. And in combination with low physical activity, excess calories are deposited at an incredible speed in the form of a loose pillow on the stomach and sides. It's no secret that skipping dinner brings a feeling of lightness in the stomach and minus half a centimeter on the waist the next morning. And switching to proper nutrition completely eliminates the problem. By choosing healthy foods, you won’t have to worry about how to lose belly fat and sides in 2 weeks.

However, there are interesting cases: a person plays hard at sports, watches his diet, but the long-awaited abs do not appear. In such situations, the problem lies in the weakening of the membrane muscle. It is located under the abdominal muscles and acts as a support for the internal organs. Sometimes she loses her tone. It is then that the internal organs put pressure on her. And as a result, you notice a bulging belly.

Aids

Buy anti-cellulite cream or gel. It will not remove fat deposits, but it will help tighten the skin and make it smoother. Twice a day after water procedures, apply the product to problem parts of the body, intensively rubbing and massaging the skin. You can also use a massager. For example, a roller massager in the form of a wide band with handles will help reduce fat deposits in the back and sides.

Buy shapewear. High-waisted panties or tight panties will tighten your silhouette and help maintain muscle tone. After just a couple of weeks, you will notice that your underwear has become too big for you. This means that you have achieved the desired result by removing the hanging sides and belly.

How to check the condition of the membrane muscle?

You need to lie down on a hard surface, point your socks perpendicular to the floor and, raising your head, look at them. If your stomach is sunken, then when working on your abs you need to pay attention to the internal abdominal muscles. Since they are inelastic, they cannot be pumped yet. Accordingly, any actions aimed at solving the question “how to lose belly fat in 2 weeks?” will be ineffective. If in a lying position your belly protrudes upward, then the training should be aimed at burning fat. In this situation, the reason for the lack of a flat stomach is the presence of excess fat.

Effective diets for losing weight at home

If you want to quickly get rid of belly fat and sides, then you should try more strict diets. They help you lose up to 5 kg in a week. But you can adhere to them only if there are no various diseases.

What diets help you lose weight:

• buckwheat diet - involves eating only buckwheat for 5-7 days;
• kefir diet – drink only kefir for 3-5 days;
• water diet - eat right and do fasting days every 3 days, during which you can only drink water;
• cabbage diet – cook dishes only from cabbage for 5-7 days;
• Rice diet – eat only boiled rice for 5 days.

Nutritionists and doctors are skeptical about mono-diets, since they cause enormous harm to the body. First of all, this is serious stress, and secondly, the lack of necessary vitamins and minerals.

Press vacuum

This exercise is based on yoga. It is not forceful. Based on breathing practice. Vacuum is often used by bodybuilders because it helps tone the external and internal muscle corset. The exercise that will now be described was used by the famous bodybuilder Arnold Schwarzenegger.

So, the vacuum can be performed from two positions: on all fours or standing. To visualize the exercise, it is better to start doing it while standing in front of a mirror. Starting position - arms along the body, feet shoulder-width apart. A breath is taken. At this moment, the stomach protrudes forward. Then you exhale sharply. At this time, it is necessary to pull the abdominal cavity inward as much as possible for 10-20 seconds, that is, make a vacuum. Then inhale and exhale again, repeating the exercise. If you perform this exercise daily for thirty approaches, then you can lose your stomach. 2 weeks of comprehensive training with a mandatory vacuum for the abs - and the elasticity of the membrane muscle will be restored.

Who is prohibited from doing abdominal exercises?

Physical activity should be approached with caution in order to prevent the development of existing or acquisition of new diseases in the pursuit of an ideal figure. You should not think about how to lose belly fat in 2 weeks if the following circumstances exist:

• Pregnancy and the first months after childbirth.
• Prolapse of female organs.
• Umbilical hernia.
• Spinal diseases.
• Postoperative rehabilitation.
• Bad feeling.

This is just an approximate list of factors that prohibit doing abdominal exercises. If you have any doubts about existing diseases and the body’s reaction to sports in relation to them, then consultation with a doctor will be inevitable.

Diet menu for losing weight on the stomach and sides for 4 days

To get rid of fat deposits, you need to constantly adhere to the rules of a healthy diet. Ideally, throughout your life to reduce the risks of various diseases and prevent weight gain.

A sample menu for 4 days looks like this:

Exercise for working out internal muscles

It can be done without much difficulty:

• Lying on your back, you need to raise your straight legs to 45 degrees relative to the floor. Socks are extended towards you. Exhale as you rise. You need to do three approaches, each with 12 repetitions.

• The starting position is the same as in the first option. Only now circular movements of the legs are performed, five revolutions in each direction. The smaller the diameter of the visual circle, the greater the load.
• Slowly crossing your legs. You can make the exercise more difficult by simultaneously raising and lowering your legs. That is, the task is to perform “scissors” from more than one angle. The duration of the exercise is one minute.

• The following task helps solve the problem: how to remove lower belly fat in 2 weeks? Starting position: lying on your back. The arms are located along the body, the palms lie under the buttocks. Straight legs to the body form an angle of 90 degrees, toes pointing down. Lifting your buttocks off the floor, you need to push, pushing your heels up. Then return to the starting position. The task consists of three cycles of 20 repetitions.
• You can strengthen your lower abs with the “corner” exercise. The legs are raised 15 cm from the floor, the lower back is pressed tightly to its surface. In this static state you need to hold out for 30 to 60 seconds. But as soon as the lower back begins to sag, the exercise should be completed, since in such a situation the abdominal muscles do not work.

Lose belly fat in 2 weeks: exercises

These activities will help you quickly remove 5 extra centimeters from your waist:

1. Fold. Lying on your back, hold your hands behind your head. In this case, the legs are bent at the knees and raised perpendicular to the body. The limbs are straightened and lowered as low as possible to the floor, then bent and raised upward. At the same time, a body rushes towards them. The task is performed 20 times in three approaches.
2. Pushing your knees away from you. Sitting on your buttocks, tilt your body back slightly. Both legs are raised 10-15 cm from the floor. Now one limb is bent and pulled towards the body, at this moment resistance is created with the hands. That is, the leg is trying to touch the chest. And the hands push her back. Then the lower limb straightens and lowers. The second one repeats her actions. And so 10 times.
3. Crossbreeding. Starting position – plank with outstretched arms, legs together. The knee of the right leg is pulled towards the left elbow. Comes back. Then the knee of the left leg is pulled towards the opposite elbow. The task takes a minute to complete.
4. Work on the sides. When thinking about how to lose belly fat in 2 weeks, we must not forget about these muscles. Therefore, the next exercise is aimed at working them out. Starting position: lie on your side, legs together, supporting arm bent at the elbow. You need to lift your pelvis off the floor and try to do a side plank. The second arm is bent at the hip. In this position there is a delay of 2 seconds, then return to the floor and repeat. A total of 10 approaches should be done on each side.

Nutrition

Losing belly fat in 2 weeks with exercise is impossible without proper nutrition. A thin waist loves fiber, fasting days, split meals and small portions. The menu should be based on the “eat your own breakfast” principle. Because the calories that enter the body before lunch are easily converted into energy and are not stored on the sides. Excluded from the diet: smoked meats, jam, canned food, fried vegetables and meat, margarine and whole milk.

Foods that contribute to the formation of a flat stomach are: vegetables, fruits, nuts, eggs, cereals, lean meat and fish, olive oil, low-fat dairy products, herbal tea, water.

Eastern diet

First breakfast. A glass of tea with a piece of sugar or 0.5 tsp. honey

Lunch. Hard-boiled egg and dried prunes – 8 pcs. , or fresh plums - 8 pcs.

Dinner. Boiled lean meat – 200 g, side dish of cabbage or carrots – 100 g, orange or apple.

Afternoon snack. Cheese – 30 g, apple or orange.

Dinner. Curdled milk or kefir - 1 tbsp.

You will have to leave the strict diet on the 14th day, gradually loading the stomach. Water should be present in all diets in the amount of 2 liters per day, two glasses at once, as mentioned above.

Breakfast first. One soft-boiled egg, unsweetened green tea with lemon (1 tbsp.).

Second breakfast. Decoction of any vegetables - 1 tbsp.

Dinner. One hundred grams of boiled beef with canned green peas (also one hundred grams).

Afternoon snack. One fruit, preferably an apple.

Dinner. 40 g cheese, apple and sweet tea with lemon. At 9 pm - 1 apple.

Action plan: how to lose belly fat in 2 weeks

Remember that 90% of success depends on proper nutrition. Therefore, before a two-week fight against excess weight, it is necessary to draw up an approximate menu. Moreover, once a week, when there is no physical activity, it is necessary to set aside a fasting “kefir” day. During it, 1.5 liters of dairy product and the same amount of water are drunk. If you feel weak, you are allowed to eat an apple or cucumber. The calorie content of each day should not exceed 2000 calories, and the number of meals should not exceed five times.

If the cause of the appearance of the belly is a fat layer, then three times a week you should give preference to a fifteen-minute run. And devote the remaining three days to the above training. Those whose problem lies in the inelasticity of the membrane muscle also need to adhere to proper nutrition, perform the “vacuum” exercise daily and strengthen the internal muscles 3-4 times a week using the above complex. In this case, running is not necessary. But if desired, it will also be useful in the fight for flat abs.

Strict diet

So how do you remove the sides? If women have the courage and patience to follow a strict diet, then on the first day they eat carrots, raw or boiled, without any seasonings. Raw grated carrots go well with a little grated apple and cranberries. They release juice, so there is no need to season them with vegetable oil. If the body does not accept raw vegetables, then they can be boiled, grated and consumed with a small addition of olive oil (0.5 tsp) and lemon juice.

During the day, you are allowed to eat 1.5 kg of carrots in 6-7 meals. You will need any still water (2 liters), which it is advisable to drink before starting the salad, two glasses each with the addition of sea salt on the tip of a knife. Why 2 glasses? When this amount of fluid is received, the body intensely secretes a hormone called norepinephrine, which increases the metabolic rate three times, which means it burns fat faster. The reward for such a daily dietary feat will be drinking dry white or red wine in the amount of one glass at night.

The menu of the second day will consist of green leafy salads in unlimited quantities with herbs, which are only available in the garden. These plants have a diuretic effect, so they are not salted, but seasoned with lemon juice, apple vinegar and mashed cranberries with 15 ml of vegetable oil are added (but you can do without it). As always, drink water before meals. On this day, you can also pamper your taste buds and stomach with apple, orange, tangerine or natural grapefruit juice.

The next day is considered beet day. If young beets are used, then the tops are also taken: they have unique “weight-loss” properties. The vegetable is boiled or grated raw, chopped tops, grated parsley roots, celery and grated cheese are added. Salt, seasonings and sauces are taboo. Beets will cleanse the body well and remove excess fat and toxins. Water and juices are allowed.

If a woman suffers from diabetes mellitus, acute chronic diseases of the gastrointestinal tract, or clinical depression, then express diets cannot be used so as not to harm her health.