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How to Lose Belly Fat in 2 Weeks: Healthy Tips to Try

Do you carry more fat around your belly than you do around your hips or thighs? Some studies show that being apple-shaped may be connected with such health risks as heart disease and stroke. Wondering how to lose belly fat in 2 weeks? Check these tips to bust belly fat fast.

All bodies require a certain amount of fat to survive. The right kind of fat helps your body store energy, stay warm, and absorb vitamins. Generally speaking, the amount of fat that your body stores is determined by your age and by the number of calories you consume compared to the number of calories you burn.

There are two different kinds of body fat: subcutaneous and visceral fat. Subcutaneous fat is the kind of fat that sits just below your skin. It’s the kind of fat that can be grabbed or pinched, and it’s most often found in the lower body (legs, butt, and hips).

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Visceral fat, on the other hand, is fat that surrounds the organs in the abdominal cavity — the liver, stomach, intestines, and heart. That’s why visceral fat is more commonly referred to as abdominal fat or belly fat. 

Some doctors increasingly recognize the health risks associated with having excess belly fat. People who carry extra pounds around their midsection may be more likely to experience obesity-related issues such as: 

  • Cardiovascular disease
  • Heart attacks
  • High blood pressure
  • Strokes
  • High bad cholesterol (LDL)
  • Cancer, especially breast or colon
  • Gallbladder issues
  • Insulin resistance and Type 2 diabetes
  • Dementia or Alzheimer’s disease

If your waist measures more than 34.5 inches (88 centimeters), you may have an unhealthy concentration of belly fat. Many doctors use the waist-to-hip ratio (WHR) to determine whether a person has too much visceral fat or belly fat. To calculate your WHR, divide the circumference of your waist at its narrowest point by the circumference of your hips at its widest point. Women with a WHR of more than 0.8 have a higher risk of health complications related to belly fat.

Depending on the phase of life you’re in, belly fat may come and go. However, belly fat that accumulates over time caused by lifestyle choices poses the highest risk. 

Belly fat that accumulates over time will also take some time to get rid of. However, if you want to kick start some healthy habits quickly, there are a few things you can try. Before trying these tips, speak to your doctor about how to lose belly fat in 2 weeks.

One of the best ways to lose belly fat is to develop a regular exercise habit. You may be surprised to learn that doing ab exercises like sit ups isn’t the best way to bust belly fat. In fact, it’s cardio exercise that will help you burn calories and decrease dangerous visceral fat.

One of the best ways to lose belly fat is to develop a regular exercise habit.

Spend at least 30 minutes per day doing moderate exercises like brisk walking or at least 15 minutes per day of high-intensity aerobic workouts. Include some strength training exercises like weight lifting to build muscle mass, speed up your metabolism, and help you burn even more calories. 

If the idea of exercising every day is overwhelming to you, start by choosing an activity that you know you’ll enjoy. Remember, even though we’re talking about how to lose belly fat in 2 weeks, it’s important to develop a sustainable habit that you can continue to maintain long after the 2 weeks is up. 

If you like to exercise on your own, you may prefer activities like cycling, swimming, or running. If you’re more motivated being around other people, you might enjoy a group dance or aerobics class.

Diet and exercise go hand-in-hand when it comes to figuring out how to lose belly fat in 2 weeks. The first step to losing belly fat is to decrease calorie intake. Some people show better results with either a low-fat or low-carb diet, so choose the one that’s best for you. However, if you have diabetes, it’s better to follow a low-carb diet because it can help you control your blood sugar.

Make sure you’re not consuming more calories than you’re burning, and you can’t go wrong with adding more vegetables to your diet.

Keep portion sizes small but substantial enough to keep energy levels stable throughout the day. Make sure you’re not consuming more calories than you’re burning, and you can’t go wrong with adding more vegetables to your diet.

A low-carb diet will also make it easier for you to choose high-fiber and high-protein foods, which will help keep you feeling fuller for longer. A high-fiber diet helps stabilize your blood sugar levels and regulate your bowel movements. Proteins contain necessary amino acids that support everything from building muscle to organ function. 

Many plant-based foods contain high amounts of both protein and fiber, like beans, lentils, peas, and raw nuts or seeds. Other lean sources of protein include fish or low-fat dairy products, which have fewer saturated fats than foods like red or processed meats. 

A low-carb diet will also make it easier for you to choose high-fiber and high-protein foods, which will help keep you feeling fuller for longer.

It’s recommended that women consume at least 25 grams of fiber every day, and 0.8 grams of protein for every kilogram (7 grams for every 20 pounds).

Another easy and healthy way to lose belly fat in 2 weeks is to drink more water. Water helps your body eliminate waste through sweating, urinating and defecating, and it lubricates your joints to help you move well. Drinking water also replenishes fluids that you’ll lose through sweating during your high-intensity exercises. 

Drink at least 2.2 liters (2.3 quarts) of water per day — more, if you’re exercising. Drinking water in between meals can help you feel fuller longer and reduce your desire to snack. Having two glasses of water instead of a can of soda and a cup of juice can easily cut 250 calories from your daily consumption.

Perhaps the most important thing to remember about how to lose belly fat in 2 weeks is that any plan needs to be sustainable. Use these first two weeks of weight loss to help kickstart some healthy habits that will last a lifetime:

  • Find time to be active throughout your day, rather than just during a scheduled fitness activity. Get a step counter and try to take between 10,000 to 15,000 steps daily to prevent regaining weight. 
  • Get enough sleep to help with normal organ function and to avoid falling back into poor decision-making habits around food and diet.
  • Maintain a diet rich in plant-based foods that are high in fiber and protein and drink more water than any other beverage. 
  • Keep your focus on your body’s overall health, rather than your body image. Remind yourself that how you feel and function on the inside is more important than how you look. 

Visceral body fat accumulates around the organs in your abdomen, which can lead to belly fat. Belly fat poses more health risks than subcutaneous fat, so it’s important to make diet and lifestyle choices that will help minimize belly fat. Be sure to speak with your doctor before trying any of these tips to lose belly fat in 2 weeks.

https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it

https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809

https://www.hopkinsmedicine.org/news/media/releases/losing_weight_especially_in_the_belly_improves_sleep_quality_according_to_a_johns_hopkins_study

https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life

https://www.nhs.uk/news/obesity/normal-bmi-with-a-big-belly-deadlier-than-obesity/

https://www.nhs.uk/news/obesity/body-shape-increases-heart-risk/

https://my.clevelandclinic.org/health/diseases/17630-weight-management--obesity

https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

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