Stress at work, wrong daily routine, bad sleep, fast snacks on the go – all this does not help to maintain a good shape. And often the weight problem just exacerbates, while combined with the early spring shuffle and increasing gusts of warmth. You see something delicious and it is very difficult to keep yourself in control. However, weight loss is often associated with strict diets and exhausting training and sometimes with using corsets and trimming belts as well. There is a huge number of scientifically proven tricks and techniques. And thanks to them you can easily find out how to lose 10 pounds in 2 weeks.
RaiseTwice is always looking for everything that makes life much easier. So we decided to share scientifically proven ways to get rid of abdominal fat. Very often many people know absolutely nothing about it.
Start the day early and lose weight fast
Don’t let an extra couple of hours in bed stand between you and your dream of a flat belly. Enough sleep helps your metabolism, but sleeping too long is also not good. Scientists have found that people, who sleep more than 8-9 hours and wake up after 10:45 a.m. eat 250 kcal more per day than early birds. Moreover, they have a passion for salty, sweet, and fatty food, which is difficult to resist. There are many more benefits of rising early, try it and you will improve yourself not only in losing weight.
Brush your teeth more often
A toothbrush does not only polish your teeth but also helps to fight abdominal fat by using it not only in the morning and evening but also throughout the day. In a study involving more than 14,000 people, the link between brushing your teeth and losing weight was clearly established. Toothpaste not only removes leftovers, which helps to forget about food for a longer. It also has a psychological effect: the brain receives a signal that the “kitchen is closed”. That little trick will help you to lose 10 pounds in 2 weeks for sure.
Maybe the best way to lose weight is old as the world, but still. Consuming enough water increases the speed at which healthy people burn calories. This was also confirmed by a study in which participants drank 2 tall glasses of water to speed up their metabolism by 30%. Scientists estimate that by increasing water consumption by 1.5 litres per day. A person can burn an additional 17,400 kcal per year, which is about 2 kg of weight. It does not seem much, but once you do not need to do almost anything for this, why not?
Stop counting calories
Dieticians advise stopping focusing on calories and paying more attention to the quality of food consumed. After all, you should agree, not all calories are “the same”. A high-calorie burger is evil, but high-calorie nuts, for example, on the contrary, are useful. High-quality products – natural, whole, minimally processed such as vegetables, fruits, nuts, and seeds. Which have a much higher nutritional value than their dietary equivalents in the form of powders and other things. These products help to tame hunger naturally, nourish the body with vitamins and minerals at its deepest level and quench the urge to eat something harmful.
Once a week, consciously violate the diet
It may sound ridiculous but one of the best tips on how to lose weight fast is a cheat meal. This is a fairly popular phenomenon among amateur and professional athletes – suggests a planned violation of your diet. It is strictly 1 meal a week when you eat enough of what you normally limit yourself to. The key value of this trick is that you are deceiving your psychology. Anyone will sooner or later break down thinking that they are forbidden to eat anything that tastes good. But when you know that your efforts are guaranteed and quite soon rewarded, it is not so difficult to deny yourself in their impulsive desires. In addition, this relaxation over time teaches you to enjoy food in moderate amounts, which ensures long-term success.
According to a study, published online by Biological Psychiatry, stress significantly slows down metabolism. Even worse, you are more susceptible to reckless overeating, when you have stress. And it is the fat, sweet, and salty food that pulls us into the ‘trinity’, which is precisely the opposite of eating the right food. Scientists say that eating high-calorie food under stress later has a negative effect on your metabolism and leads to a significant weight gain.
And we are returning to the theme of quality of sleep. A full 8-hour sleep that falls on the right hours (from 10:00-11:00 pm to 6:00-7:00 am) is the best way to promote good metabolism and get rid of unwanted abdominal fat. In a study involving 60,000 women, scientists found that participants who slept less than 5 hours a day were at higher risk of obesity than those who slept within the normal range.
In another study, Finnish scientists studied twins. They also found that those who didn’t sleep enough gained more visceral fat than their brothers or sisters. And no wonder why the body stores the fat since the lack of sleep increases the level of the stress hormone cortisol in the body. Moreover, a regular lack of sleep leads to a violation of the tolerance of glucose – that is the body’s ability to process sugar into energy, not fat.
Lose 10 pounds in 2 weeks with workouts based on science
HIIT (High-Intensity Interval Training) is a method that involves alternating short intensive training phases with less demanding, restorative periods of physical activity.
The essence of training
The HIIT example is a combination of 15-second sprints with a 45-second slow walk (or even rest) for 10-15 minutes. During high-intensity periods, in contrast to the light phases, the body is powered by energy from carbohydrates rather than fats. VIT strategy is used in two main variants – cardio (aerobic) and power (anaerobic).
Like any other workout, HIIT consists of a warm-up, basic exercise, and a hiccup.
For the best results, you can try to engage big parts of muscles like the back and legs.
We will not focus our attention on the warm-up and kick-off, as they do not differ from the classical ones.
The total duration of the interval part of a workout takes from 5 to 30 minutes. Everything depends on the level of training, goals, and intensity of exercises.
Intervals are usually measured in a ratio of 1:2 between work and rest (or 1:1 for more advanced athletes). For example, you can run with maximum effort for 15 seconds and then walk for 45 seconds. And repeat this until you have spent a total of 10 minutes.
Tabata Protocol is one of the most known and effective interval training of high intensity. It is only 4 minutes of this training – and you’ll be completely exhausted and get rid of fat.
The methodology is based on the task of creating an oxygen hunger for your body. In this case, all the sugar in the blood (glycogen) is burned. Which forces the body to look for a replacement of energy spent by finding it in the fat.
Tabata Protocol or tabata workout – aerobic training, which mainly uses a treadmill or bicycle simulator.
Training under the Tabata Protocol only lasts a few minutes and consists of:
Warm-up – 5 minutes;
8 intervals: 20 seconds of maximum intensity exercises, then 10 seconds rest;
2 minutes at a light pace.
The secret of training is in sprint intervals. You must do your best in 20 seconds. Then rest for 10 seconds and repeat the sprints 7 more times.
Plyometric exercises, power exercises with own body weight, power exercises with lightweight are mainly used for Tabata training. For example jumps, burpees, push-ups, squats, lunges, jumps, sharp accelerations, punches and kicks, sprints, etc. In principle, you can use any exercise for Tabata training. The main condition – is to perform them to the maximum at a very fast pace.
Proper nutrition is the main key to lose weight
“Man is what he eats!” proclaims American nutritionist Jared Koch. And if you eat a lot of fast food, dough, semi-finished products – don’t be surprised if a tired, overweight person looks at you from a mirror.
Adjusting your diet will help you lose 10 pounds in 2 weeks. It is necessary to add more vegetables. Foods with a high content of protein (eggs, turkey meat, chicken breast, seafood), and fast carbohydrates (cakes, cookies, dough) replaced by slow (oatmeal, buckwheat, brown rice, pasta made from durum wheat).
Now popular diets, where the number of carbohydrates is reduced to a minimum, do not require to lose weight by 10 or more pounds. Carbohydrates provide the energy the body needs for normal activities. They are perfect for the morning. Don`t choose fat food, rich in protein, vitamins, and fiber in the evening. The fact that in the evening the metabolism slows down. The body is more difficult to process carbohydrates, and some of them are very likely to become your excess weight.
Most of the advice, provided above are not as effective, as when used in the complex. But as we all know very often success consists of little steps. Use these small tips with the main things: follow a proper diet, regular exercise, recovering. Use your willpower, show a huge desire. And there are no doubts together, these methods will help you to achieve an impressive result.
Nina Burkovskaya is a senior content writer at Raisetwice since 2020. She has 12 years of yoga experience and 5 years experience of motivational coaching. On a free time loves to read biographies of the famous people and go for a walk with her dog.