Losing belly fat can be a difficult task, especially if you have been skipping your workout and indulging in unhealthy food. It is even more depressing when you can’t fit into your outfit because of a bulging stomach.

If you are ready to lose the bulge, the following steps can help you achieve your goals and get a flat belly in 14 days.

Flat Belly in 14 Days

Cardio and circuit training

Plank workout

To lose tummy fat quickly, it’s important to include cardio and circuit workouts in your workout routines. Circuit training will help you build muscle and burn fat. To get a flat tummy in 14 days, you need to do this at least thrice a week. Indulge yourself in full body exercises such as lunges, push-ups, and pull-ups, for one set of 15 repetitions. If you want to burn around 500 to 600 calories per workout, then you will have to follow every exercise with one minute of jumping rope, running or dancing.  READ: FULL BODY WORKOUT ROUTINE AT HOME

Check your food

Healthy foods like fruits, vegetables, whole grain bread, whole grain pasta, bulgur wheat, brown rice, chicken, fish and low fat dairy should replace processed foods full of sugar. Eat less carbs and load up your plate with vegetables.

Avoid salt

Lower your sodium intake to minimize water retention. This means you need to avoid salt. You can flavor your food with other herbs and spices instead.

Drink water

Glass of water

Drink lots of water to flush away toxins. This will not only help in your journey to a flatter tummy, it will also leave your skin glowing. You can increase your water intake by taking healthy drinks like green teas which is rich in antioxidants and fresh vegetable and fruit smoothies. It is helpful to consume water about 15 minutes before meal because it will make you fuller and consequently, your appetite will be reduced and you will eat less food.

Stay away from alcohol

Alcohol is packed with calories and can disrupt your weight loss goals. To get that perfect tummy, you need to stay away from alcohol or take it in moderation .

Say bye-bye to stress

Stressing and anxiety can cause the over production a certain hormone called cortisol, which encourages weight gain around the belly area. So try to be stress free.

Measuring cups

Using measuring cups can help you keep track of the amount of carbs and protein you are eating. It is also a great way to understand and see what a serving size is and learn food portion control. You can use this list as a general guide to estimate basic serving size equivalents.
One level handful = one-quarter cup. A single serving of nuts is one ounce or 1/4 to 1/3 cup.
One heaping handful = one half cup. A single serving of dry pasta is roughly 1/2 cup
Two hands full = one cup. A single serving of cooked pasta is usually one cup
One finger scoop = one teaspoon. A single serving of butter or oil is often one teaspoon
Two finger scoop = one tablespoon. A single serving of peanut butter is usually 2 tablespoons or two 2-finger scoops.
You can also use your hand to measure food portions of meat and produce. For example, a single 3-ounce serving of chicken, beef, or fish is roughly the size of your palm.

Flat belly in 14 days