If you reduce calories and adhere to a protein exercise regularly, you can lose weight within 15 days. Depending on the weight you drop, you may notice a change in the waist circumference. But do not set very high goals – simple reduction is a myth – with weight loss, fat disappears from the entire body. The good news is that committing to a weight loss program – even if it takes more than two weeks – will certainly disappear rancid fat.

Targeted belly fat exercises

No matter what you heard, you can not lose fat in a specific area of ​​your body, according to the American Board of Sports. Continuous muscle exercise in the belly fat will strengthen the abdomen – and maintaining these essential muscles supports your back and allows you to bend safely, and to keep warm and active, but that does not burn fat in the belly fat .
It may seem frustrating to believe that you can not determine the decline, but the goal is to create realistic expectations about what you will achieve within 15 days. While you can reduce weight within two weeks, not enough time to make a big impact on stored fat, including abdominal fat. The bottom line is – set an achievable goal and prepare to stick to diet and

exercise programs.

Combine strength training with aerobics
Following a regular exercise, the system helps you reduce body fat, including belly fat fat. While weight loss is maximized by increasing the amount of time spent exercising over two intensive weeks, it is best to develop a sustainable long-term plan to help maintain weight. You should also strengthen bones and muscles and reduce the risk of heart disease and diabetes.

If you are not already practicing, consult your health care provider before starting, and gradually try to get 150 minutes of moderate-intensity exercise, and two or more muscle strengthening resistance activities per week. Plan to spend about 20 to 50 minutes per session training strength, depending on the number and type of exercises in your system. Feel free to consult a personal trainer or physiotherapist if you are not familiar with strength training; it is important to know the appropriate form and get guidance for developing the program.

Muscle training promotes and builds muscles by making them work against strength, be it strength, weight lifting, wall pressing, working with resistance bands, or using your own weight, which occurs with pressure exercises, squatting, and gymnastics. Aerobic exercises also called endurance activities, move large groups of muscles in the body, which increases the heart rate. Choose the exercise you enjoy, be it swimming, cycling, dancing, football, running or walking.

Reduce calories for fat loss

To lose fat in the belly fat , you will need to consume fewer calories than your body burns. You have the best chance to maintain weight when you lose a gradual rate of 1 to 2 pounds per week. If you want to pay more and lose more, you’ll need to know if you can get rid of enough calories to do it. Start with the online calculator from Baylor College of Medicine to find out how many calories you need to maintain your current weight. Subtract 500 calories from daily calories to lose 2 pounds in two weeks, or 1000 calories to drop 4 pounds. After you have a daily calorie goal, it’s time to make sure you have enough calories.

To get enough energy to keep the heart, brain, and organs working, women need at least 1200 calories a day, while men should consume at least 1,500 calories. If the goal of calorie weight loss falls near the minimum recommended calorie intake, this is the realistic goal. Remember that it is not healthy to consume 800 calories or less per day, unless under the supervision of a doctor. While there is plenty of room for maneuver between 800 and 1,200 or 1500 calories.