One of the many consequences of the lockdown is the interruption of your normal workout routine and causing weight gain problems. With gyms closed as part of the social distancing measures, you might have been struggling to keep in shape. If you’ve gained belly fat during this period, we’ll share a few practical tips to help you lose weight it in two weeks. They include:
1. Cut Down On Your Alcohol Intake
Alcohol consumption is a natural way to relax at home, especially with the current restrictions on public entertainment joints. While it has a few health benefits, alcohol also makes it harder to lose belly fat. It fills your body with empty calories, which provide little in the form of nutrients. Your body burns these alcoholic calories first and transforms food calories into fat.
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Alcohol consumption is also more likely to damage your liver and affect its role in metabolizing carbohydrates, fats, and proteins. Other results include reduced testosterone production, poor diet decisions, erratic sleep patterns, and poor nutrient uptake. For a leaner body, reduce or eliminate the intake of sugar or calorie-rich drinks such as beer and white wine.
Vodka, brandy, whiskey, and tequila are better options if you’re watching your weight. Even with these low-calorie options, be careful to avoid cola and other sugar-rich mixers.
2. Avoid Sugary Foods
This is easier said than done because added sugars are prevalent in most of the foods we consume. Other than sweetened beverages, you might be snacking on candy, sugary cereals, and baked food. Just like alcohol, they introduce empty calories into your body, which are hard to get rid of.
Sugar increases insulin resistance and high blood sugar levels, as well as affecting hormones such as leptin. All of these actions result in weight gain, especially in the belly. Sugary foods also lack proteins, which are essential for several reasons. Protein slows digestion, balances your sugar levels, and regulates your appetite.
Eating protein-free food, therefore, results in a higher appetite that causes you to overeat. A healthy diet consists of soluble fiber, fatty fish, red fruits, vegan smoothies, nuts, berries, and greens. Lose belly fat fast by incorporating high protein foods into every meal of the day.
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3. More Intense Workouts
It’s common knowledge that burning more calories than you take in results in weight reduction. Now that your normal gym routine has been compromised, you must get creative. There are several home-based workouts that need little or no gym equipment. The most popular is a morning jog in the neighborhood. A brisk walk before breakfast also does wonders for your metabolism.
You can do other exercises from the comfort of your home. They include yoga, Pilates, and dance-based workouts. Specific belly fat burning exercises are burpees, planks, scissor kicks, crunches, situps, mountain climbers, and Russian twists.
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4. Hydrate with Healthy Drinks
Regular hydration cleanses your body, keeps your skin healthy, improves cardiovascular health, and helps preserve muscles. Other than water, you can add some healthy, sugar-free drinks into your diet. One of them is green tea, which contains antioxidants that boost your body’s metabolism and fat burning process. Other are coffee, black tea, apple cider vinegar drinks, ginger tea, and vegetable juice,
High-protein drinks are perfect for reducing appetite and boosting the feeling of fullness. You can also prepare them fast by mixing powders such as whey protein with your smoothies and other beverages. Although some commercial solutions are convenient, you can create healthier drinks from readily available and natural foods.
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5. Avoid Stress
Stress has various personal and professional triggers. Although each case is unique, there are some measures you can take to reduce or totally get rid of it. One of them is a good night’s sleep. Experts recommend at least 7 hours of sleep per day. You can achieve this by having a cozy bedroom, avoiding distractions from bright lights and electronics, and having an established sleep ritual. Other tips include meditation and aromatherapy. If you suffer from disorders such as sleep apnea, insomnia, bruxism, and restless leg syndrome, seek medical advice.
Other ways of relieving stress include regular exercise, financial discipline, and healthy diets. Try to kick negative lifestyle habits such as smoking and excessive alcohol consumption. Supplements such as Omega-3 fatty acids have also been shown to reduce stress. Prolonged stress can boost your appetite and challenge the will to reduce weight.
It also releases cortisol, a hormone that increases your blood sugar, blood pressure, and the desire for sugary and fatty foods. Stress reduction techniques also contribute to the loss of belly fat.
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At EzCare Clinic, we offer comprehensive weight loss solutions. Other than the physical aspect, we also study and treat the psychological aspects of weight problems. They include stress, anxiety, depression, and hormone imbalance. Our highly qualified staff are passionate, empathetic, and committed to helping you win. Please book an appointment with us today for more details.
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