Losing belly fat doesn't require taking special diet pills or medications. You can shed belly fat within a couple of weeks by focusing on healthy lifestyle changes. Combining cardio activity and strength training to tone the midsection is a healthy approach to losing unwanted midsection weight. Losing this fat will also reduce your risk for serious health issues, such as diabetes and some forms of cancer, according to the Mayo Clinic.
Step 1
Create a plan for losing your belly fat. The fastest weight loss recommended in two weeks is 2 to 4 pounds, according to MedlinePlus. Accomplish this goal by decreasing calorie consumption. For example, if you want to lose 2 pounds in two weeks, cut 3,500 weekly calories. Double your weight loss to 4 pounds in a two-week period by burning 7,000 calories.
Step 2
Complete 30 minutes of aerobic activity most days of the week. Aerobic exercise burns calories, helping you shed belly fat. If you're just starting out, select activities that are moderate, like walking or aqua aerobics. As you get stronger, choose activities that are vigorous, such as jogging, playing racquetball or swimming laps.
Step 3
Use the opposite arm- and leg-raise exercise. You need belly-toning workouts at least twice weekly. These workouts burn calories and create a leaner midsection. For the opposite arm and raises, start out on your hands and knees. Contract your core muscles toward the spine and extend the left leg. At the same time, extend the right arm. Hold this position for two counts and release. Repeat 15 to 20 repetitions on each side of the body.
Step 4
Tighten the abdominals with the squat and twist. This activity targets the sides of your abdominal muscles. Start out in a standing position, feet positioned about hip-width apart. Take a couple of deep breaths and lower into a squat position. Extend your arms in front of the body to about shoulder height. Twist your upper body to the right and back to center. Complete eight to 12 repetitions on each side of the body.
Tips and Warnings
- Avoid fad diets. They are a tempting way to lose belly fat quickly, but this approach isn't effective for long-term weight loss. These programs are difficult to stick with over time.
- Discuss a potential belly fat loss plan with your doctor. She can evaluate your current health situation and recommend healthy goals for dropping belly fat within two weeks.
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