The tummy is one of the most stubborn areas to burn fat off of. Many wish to lose extra flab for vanity reasons, but you should also shed fat for health reasons, too. According to the Mayo Clinic, belly fat can increase the risk of stroke, cardiovascular disease, high blood pressure and certain cancers. A little self-discipline and hard work goes a long way if you want to lose fat quickly. Use diet, exercise and behavioral modifications to flatten your tummy in two weeks.
Step 1
Subtract 500 calories per day to lose 1 lb. a week. One pound of fat equals 3,500 calories, so eliminate 1,000 calories daily to lose 2 lbs. a week. Keep a diary so you can track what types of foods you eat on a daily basis. Avoid empty calories like alcohol, sodas, cookies and processed meats. Consume nutrient-dense, low-calorie foods like lean meats, low-fat dairy, complex carbs and fresh veggies. If you stick to a well-balanced diet, you can lose up to 4 lbs. in two weeks without compromising your health.
Step 2
Increase your heart rate with cardio training to flatten your tummy fast. Activities like swimming, bicycling, dancing, running or brisk walking will burn off calories and melt excess tummy fat. Aim for at least 45 to 60 minutes of cardio training, six days a week, to flatten your stomach in two weeks.
Step 3
Kick your cardio training into high gear by using interval training. This is where you increase your heart rate to 80 to 90 percent of your maximum heart rate for a few minutes then quickly drop it. This cycle is repeated several times and is one of the best conditioning and body fat loss methods. Try sprinting for two minutes then walking for two minutes. Do this for 20 to 30 minutes.
Step 4
Incorporate strength training at least two to three days a week. Train all of your major muscle groups, including your abdominals, to tone and increase your metabolism. This can be done with a full-body circuit training program every other day. You may also split the workouts every day to work upper body one day and lower body the next.
Step 5
Manage your stress to flatten your tummy quickly. When you are under stress, your body produces cortisol, which increases the fat around your midsection. Find an activity that promotes relaxation, like deep breathing sessions, meditation, yoga or sitting in a sauna.
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