If you want to lose 7 pounds in 2 weeks, or 3.5 pounds a week, you need to create a daily deficit of about 3,500 calories. To achieve this, you must follow a low-calorie diet and do lots of vigorous exercise every day. So, actually this action is not recommended. Losing weight by 0.5 to 1 kg a week is considered healthier. This requires you to burn about 500-1,000 more calories than you consume in a day. However, if you still want to lose weight fast to attend an event that you can't postpone, there are ways you can try to increase the amount of weight you can lose. Reduce your daily calorie intake to become a deficit and move your body more to increase the number of calories burned each day. To help achieve your goals, you can also change your lifestyle to a healthier way.
Step
Method 1 of 3: Adjusting the Diet
Step 1. Track the food you eat using an app or a food journal
To be in a calorie deficit, track everything you eat. The best way to do this is to use a food journal or an app. Keep track of everything you eat using a food journal or app. If you're a woman, aim for about 1,200 calories a day, and 1,500 calories a day if you're a man.
- Track what you eat and drink right after you eat so you don't forget it. Or, if you already know what you're going to eat, record the food on a tracking app before you eat it. It can also be useful for managing calories and spreading them evenly over the food and snacks you eat.
- Remember, it doesn't matter if you're on a low-carb or low-fat diet. Both of these weight loss methods are equally effective. So, choose the best option for you.
Step 2. Consume 2-3 servings of vegetables and fruit each time you eat
Fruits and vegetables are lower in calories than other foods, and are filling because they are rich in fiber. By eating more vegetables and fruit with each meal, you can reduce calories and eliminate hunger in a healthy way.
Fill half the plate with fruit or vegetables every time you eat. For example, you can have 2 cups of melon with toast and eggs in the morning, and a vegetable salad with a bowl of minestrone soup (Italian thick soup) for lunch. For dinner, you can enjoy two cups of steamed vegetables with brown rice and skinless chicken breast
Tip: Do not add oil or butter to vegetables because they can increase the number of calories in the food. Try to season the vegetables with herbs, vinegar, spices, and lemon juice.
Step 3. Include 2-3 servings of low-fat milk daily
Consuming low-fat dairy products in an effort to reduce calories has been shown to reduce weight. Add 2-3 servings of low-fat milk, yogurt, or cheese to the food you consume every day.
For example, you could eat 250 ml of milk containing 1% fat with a bowl of cereal in the morning, have a slice of low-fat cheese to accompany a turkey sandwich at lunch, and enjoy cup (120 grams) of low-fat cottage cheese with pasta and marinara sauce at dinner
Step 4. Boost your metabolism by eating spicy food
The capsaicin in spicy foods can increase metabolism so it can help you lose weight and keep it off. Include red chilies, salsa (Mexican hot sauce), and seasonings made from chili peppers to add capsaicin to the food.
For example, you can sauté some cayenne pepper with onions for a dipping sauce, add two tablespoons of hot salsa to a burrito (a Mexican specialty), or sprinkle sliced cayenne pepper on grilled chicken
Step 5. Replace high-calorie foods with low-calorie options
A small change can increase your total daily calorie intake. If you're consuming extra calories from drinks, switch to water or another low-calorie option. If you often eat low-nutrient snacks throughout the day, replace candy and chips with fresh vegetables and fruit.
Drinks are the main cause of excess calories. Watch the amount of soda, juice, and other sugary drinks you consume throughout the day. If you drink about 700 ml of soda and juice every day, you can get rid of about 400 extra calories by switching to water
Step 6. Try intermittent fasting to lose more weight
Fasting diets are proven to be able to lose weight in large numbers. To go on a fasting diet, schedule meals so that you only eat 8 or 10 hours each day at the same time. After that, do not eat at all between the last meal until the start of the next day.
For example, if your set meal times are from 7 a.m. to 3 p.m. each day, then you can eat breakfast at 7:00 a.m., lunch at 11:00 p.m. and dinner at 3:00 p.m. After that, don't eat again until 7:00 am the next day
Method 2 of 3: Lose Weight with Exercise
Step 1. Move more throughout the day so you can burn more calories
Staying active can help you burn a lot of calories and lose a lot of weight. Even small additions to your usual physical activity can be useful. You can increase the total number of calories burned each day by the following:
- Walk or ride a bicycle when running errands
- Park the vehicle in a place far from the destination
- Get off the bus at a place some distance from your destination and continue on foot.
- Use the stairs, not the elevator
- Doing jumping jacks or squats during commercial breaks on TV shows
Step 2. Aim to do 150 minutes of moderate cardiovascular exercise each week
This is the minimum recommended amount for general health. However, this minimum amount can already be used for weight loss. Choose the type of exercise that you enjoy and do it every day.
For example, try walking, biking, or running if you enjoy the outdoors. If you prefer to work out at the gym, use an elliptical walker machine, take an aerobics class, or try swimming
Tip: Remember that an exercise can be broken up into smaller parts if you can't do it all at once every day. Try exercising for 10 minutes each done 3 times, or 15 minutes twice to replace 30 minutes of non-stop exercise.
Step 3. Include strength training to build massive amounts of muscle
Greater muscle mass will help you burn more calories even when you're sleeping. Do two 30-45 minute strength training sessions a week and work all major muscle groups in each session. This includes the muscles of the arms, legs, abdomen, back, buttocks, chest, and shoulders.
You can lift weights to build muscle, or use resistance bands or lifting exercises to build strength. Choose the most suitable option for you
Step 4. Try doing high-intensity interval training to burn more calories
High-intensity interval training, also known as HIIT (high-intensity interval training), is a moderate-to-high-intensity cardiovascular exercise that is performed alternately. By alternating different intensity levels of exercise, you can build endurance and burn a greater number of calories.
- For example, try walking for 4 minutes, then jogging for 4 minutes, then walking again for 4 minutes, and so on. Do 2 different exercise intensity levels for 30 minutes in total.
- Many gyms offer HIIT classes. Try following one of them for a challenging workout.
Method 3 of 3: Changing Your Lifestyle
Step 1. Limit alcohol consumption
Alcohol only adds empty calories and increases your appetite, which makes you eat more than usual. If you're a woman, limit your alcohol intake to no more than 1 drink a day, or 2 drinks if you're a man.
One drink is 350 ml of beer, 150 ml of wine or 50 ml of a high-alcohol drink
Step 2. Drink water whenever you are thirsty
By staying hydrated, the body will not be confused to distinguish thirst from hunger (a condition that can make you want to eat or overeat when the body is not really hungry). Instead, drink water throughout the day and whenever you sweat to keep yourself hydrated.
Always carry a refillable water bottle with you wherever you go and refill the water when it runs out
Tip: If you don't like the taste of plain water, add a slice of lemon, some fresh berries, or a slice of cucumber to make it tastier without adding a lot of calories.
Step 3. Get 7-9 hours of sleep every night
Adequate rest can help the body to decide the best type of food to eat. It also gives the body energy so that you can stay afloat in your workout routine. Go to bed at the same time every night and wake up at the same time every morning so that your schedule becomes regular. Some things you can do to help you sleep better include:
- Turn off electronic devices 30 minutes before bed
- Avoid caffeine in the afternoon and evening
- Keeping the bedroom dark, cool and quiet
- Use the bedroom only for sleeping, and not eating, working, or settling bills in bed.
Step 4. Practice relaxation techniques so you don't eat out of stress
The pressures of life or the burden of wanting to lose weight fast can stress you out. In some people, stress can make them eat more than usual so that they gain weight. Take at least 15 minutes each day to relax. Try using the relaxation techniques below:
- Yoga
- Meditation
- Progressive muscle relaxation
- Breathe deeply
