Losing 9 kg in two weeks is tough. Although surgery and weight loss drugs are the options for many people to lose weight fast, changing diet and lifestyle can also reduce weight and be much healthier. It is important to note that diets to lose large amounts of weight in a short period of time are extremely rare, and you should discuss this with your doctor before proceeding.
Step
Part 1 of 3: Changing What You Eat
Step 1. Change to only drinking water
Water cleanses your system, removes unnecessary toxins, makes losing weight easier. Plus, there are no calories in water, making it a great choice over sugary drinks. In fact, if you limit your drinking to just water, your chances of losing weight will increase. If you occasionally want something flavored, opt for unsweetened tea.
- Do it 24/7 (24 hours every day), other than just before you train. You can enjoy a cup of black coffee (or use a little skim milk). Caffeine can give you a boost, making you work harder during your workout.
- It turns out that drinking water can also increase your metabolism, in addition to making you feel full. New research shows that drinking two glasses of cold water raises your metabolism by 40% for 15-20 minutes. Participants in this weight loss trial reported losing 15 pounds in three months, mostly from drinking only water.
Step 2. Eliminate fast food from your diet
Completely lost. People who follow a basic diet can usually forget and eat fast food once or twice, without feeling any harm. But for those who undergo a weight loss program in an extreme short time (like this), they must avoid fast food.
- Avoid oily, fatty and high-sugar foods. Anything that is floured, fried, chocolate-coated, wrapped, or filled with and preserved with sugar is haram.
- Make sure you read the label on the package. Even foods like yogurt and granola bars (snacks with healthy ingredients like honey, dried fruit, nuts etc.) can be high in sugar. Many people think this kind of food is healthy, but it's not.
Step 3. Eliminate white carbohydrates
From pasta to pastries, they are full of simple carbohydrates that are actually hidden sugars. These little villains raise insulin levels, increase fat storage, and ultimately gain weight. To lower this gain, eliminate refined carbohydrates; this means white rice, bread, and potatoes, on top of pastries, cakes, donuts, chips, pretzels and ice cream.
- You better stop consuming carbohydrates in general. Imagine: 20 pounds in 2 weeks is quite heavy. To put your body in a state of ketosis, where your body eats stored fat instead of stored glycogen (because it's already reduced), you need to consume carbohydrates in low or no amounts. In addition to avoiding sugary foods, you should also avoid starchy vegetables (potatoes, pumpkin, carrots), whole grains (including quinoa and brown rice) and sugary fruits, such as bananas, oranges, and apples.
- Plus, being hungry will increase your desire to return to your old habits. Consistently eating foods that are good for you helps break your old eating habits. When you are full, you will make the right choice.
Step 4. Eat a “negative calorie” snack
Whether eating that is calorie negative is really negative is debatable. According to the theory, there are foods that require a lot of energy to digest, so consuming them will burn more calories than the calories contained in these foods. Even if you don't burn calories eating these foods, you won't add any calories from these foods either.
- For vegetables, consume more asparagus, sweet potatoes, broccoli, cabbage, cauliflower, celery, cucumber, garlic, green beans, lettuce, onions, radishes, spinach, radishes, and zucchini.
- For fruit, choose blueberries, cantaloupe, cranberries, grapefruit, melon, lemonade, lime, orange, mango, papaya, raspberry, strawberry, tomato, tangerine, and watermelon.
Step 5. Choose protein that contains and lots of vegetables
Instead of beef or pork, choose a type of meat such as chicken or fish. Eating fish is helpful because the fatty acids present in fish provide the oil your body needs, and reduce the urge to eat foods that are full of fat or that make you fat.
And as for the vegetables, enjoy. Breakfast, lunch, dinner; eat as much as you like. Vegetables are very nutritious, generally not high in calories or sugar (again, not potatoes), and keep you full. Vegetables are a short path to weight loss
Step 6. Consider fad/seasonal diets carefully
Basically fad/seasonal diets can work for the short term. If you're looking to lose weight fast, and don't have a problem with regaining the weight, then a fad/seasonal diet might be for you in this case. Just remember that, in general, diets like this are unhealthy and don't last long.
One of the fad/seasonal diets that are common today is juicing (consuming lots of juice). Another one is the Master Cleanse diet; both are liquid based diets. They provide quick results, but are difficult to follow and are not recommended for the long term. If you're desperate, study it but don't take it seriously
Part 2 of 3: Changing the Way You Eat
Step 1. Make sure you keep eating when it's time to eat
Even if it's tempting to skip breakfast or fast all day, you shouldn't. Prolonged fasting can result in muscle loss and other health problems, but it can also make it difficult for your body to lose weight. When the human body does not receive enough nutrients, the human body will save calories by burning them more slowly. After a few days, you'll probably experience some pretty drastic weight loss, but after two weeks, the weight you've lost will come back again.
The exception is if you are on a very regular intermittent fasting program. This is when you don't eat for 8–24 hours and then eat a certain calorie (usually more) meal afterward. While this is effective, only do this with your doctor's approval. If you don't do it right, you can increase your body's tendency to store fat
Step 2. Do not eat after a certain hour
Many people are successful in running a diet with a certain time pattern. That is, they decide not to eat after a certain time, usually between 7 and 8 p.m. Dinner is the worst for most people, with the television on and friends snacking too. It's emotionally difficult, but it pays off eventually.
You need to be reasonable with yourself. This rule is enough just five or six days a week. Give yourself a chance to go out with friends; but that doesn't mean you can go easy on it. Limit to a glass of red wine and snacks; Don't eat the whole buffet
Step 3. Manage your calories
The idea that it's all about calories is old-fashioned. The bottom line is that people's bodies are different and not all calories are created equal. Plus counting calories sucks. However, they are good “general” guidelines. For a diet like this, set your calories for one day. If you've done it right with good results, eat a piece of chocolate cake or add chicken breast. Don't overdo it, but don't let yourself suffer.
You need to balance the calories you burn with the calories you consume. In other words, the more you exercise, the more you can eat. Weight loss occurs when you burn more calories than you consume. On average (again, the “average”), a person needs to burn 3,500 calories more than he or she consumes to lose 1 pound (450 grams). To lose 20 pounds (9 kilograms) in two weeks, you need to lose a little under 1.5 pounds (675 grams) each day. That means burning a little over 5,000 calories on top of what you consume each day. That's right, a pretty tough target
Step 4. Master portion control
It's not just about "what" you eat, it's also about "how much" you eat. Even healthy foods need to be consumed in moderation. Start by using small plates and small cutlery, and don't add more. Follow the portion directions listed on labels on food packaging and find out what you're not sure about.
Snacking often makes portion control a bit tricky. To avoid a handful of nuts turning into one package, serve your snacks ahead of time. So when you are hungry, take it in a small container or one that fits the portion and that's enough. You know exactly what you are eating
Step 5. Consider holding a cheat session
Intermittent fasting and calorie cycles are gaining popularity. Habits like this say that sometimes it's good to eat a lot of calories, as it keeps your body from stopping burning calories. A week into your diet, consider having a little fun with your food; this helps your diet stay on track.
If this diet is going to last longer, you can dedicate a day to eating. Eat whatever you want. However, it's a good idea to limit it to an hour or two over a fourteen-day period. So for 60 minutes a day this week, go to town. But after that, you need to go back to your program
Step 6. Eat more often
Make sure you read it correctly; eat more “often”, not “more” often. Think of it this way: if you only eat 5 pieces of celery in one day (not recommended; just an example), don't eat it all at breakfast. You need to time your meals so you don't go hungry. By the same token, it means you haven't eaten much for the past two weeks. So eat less, but eat less "more" often. This will reduce your stomach thinking he is hungry.
Many of the healthy diets advocate snacking and for good reason; Snacking keeps your metabolism high and keeps you from overeating later. That's why you eat smaller portions so you have room to add calories when snacking. In two weeks, your body and your motivation will thank you
Part 3 of 3: Change Your Lifestyle
Step 1. Start cooking
To control every nutrient and calorie that enters your body, cook for yourself. While restaurants today have many healthy food options, you can't be sure what's in your salad dressing or what kind of oil was used to cook the vegetables. It's better for you to cook your own food and be able to control what goes into your body.
This way you can use healthier oils, such as olive oil, a little butter, a little sugar, a little salt (the main cause of swelling) and control the portions. And what else is profitable? Your wallet is also more economical
Step 2. Record your food and exercise
If it's a permanent lifestyle change, keeping track of everything can become tedious. But since it's only for 14 days, it's very workable. By taking notes, you can see when you're having problems, see when you have a little wiggle room, and help you see the results you've achieved; that fascinates you. Evidence of a job well done.
This can be done with pencil and paper like a food diary, or you can get more technical and download one of the many weight loss apps out there. Most help you to count calories, carbohydrates, fat and protein and take exercise into account as well
Step 3. Make a commitment
It sounds simple, but one of the things you can do to guarantee successful weight loss is to commit to your goals. This is very important for a short-term diet program like this. You can't “take a day off” when you slack off your diet or exercise. Once you decide to do it this way, you must commit to completion.
It's easier when you tell other people about the program, or someone else does it with you. They can hold you accountable, you can eat healthy food and exercise together, and they can complain together, too
Step 4. Do moderate to vigorous exercise a few hours each day
The best way to burn calories is to exercise. If your body is used to moderate exercise, you can increase it by alternating between moderate and vigorous exercise during the day. On the other hand, if you are not used to moderate exercise, do moderate exercise. Whatever you do, make sure you take plenty of breaks and drink water to stay hydrated.
- Vigorous, vigorous activities burn between 400 and 600 calories per hour, and examples include running, cycling, swimming, aerobics, basketball, and lifting weights or garden work.
- Moderate or moderate activity burns between 200 and 400 calories per hour, and examples include hiking, light park work, dancing, golf, leisurely cycling, and slow walking. At least do activities for 30 minutes 2-3 times a week.
Step 5. Make time to practice if you have the opportunity
If you're watching your favorite show and an ad pops up, do some push-ups. As you clear the plates, dance. Move along the corridors of your home. It sounds funny and weird, but little things like this pile up, leading to muscle building and a smaller waist.
Even if you have a very busy schedule, find a way to be able to do 2 things at the same time. Take your dog on a longer route, park away from a shopping center entrance, clean your house vigorously, or wash your own car. Life in general is an opportunity to exercise
Step 6. Sleep well at night
The human body cannot function properly without sleep. Sleep gives the body a chance to rest, returns it to peak condition and makes it easier for the body to burn calories and lose weight. In order to lose a lot of weight in a short amount of time, make sure you get seven to eight hours of sleep every night.
This is more than just common sense, it can regulate your hormones and prevent hunger. So not only can it burn calories and keep you from eating, it can also keep you from eating “when you wake up
Tips
- Cardio is a very good exercise. Running or dancing a few hours per day can work wonders.
- In order to see the results, you need to exercise a lot. It may be difficult at first, but once you get out and do it, it's not as bad as you think.
- Photos of your progress as you walk. Maybe when you look in the mirror, it doesn't really change much, but if you take a photo and compare them, you'll see the difference.
- Arrange your food.
- Keep imagining what you will look like, look at pictures to motivate you while exercising.
- Work out when you're at your most alert!
- You can purchase or download an app on your phone to help track your water intake, monitor your exercise activity and keep track of your meals. This helps you focus on your weight loss goals and helps you find areas of your diet and activity level that can be improved.
- Display pictures of celebrities or models who have ideal bodies in cabinets, refrigerators, and food containers that are not good. In this way, when you want to take a packet of chips from the cupboard, you will see pictures of a thinner person, so you don't take the packet of chips and replace it with a glass of water.
- Talk to your doctor or personal trainer for additional ideas for how to lose weight in no time. There are many dietary supplements on the market, and a weight loss expert can provide information on whether these dietary supplements can be of use to you or whether one type of treatment will be effective or not.
- Don't starve yourself because it will make you weak and when you start eating again, you'll gain crazy weight! So stick to a healthy diet. You need to eat to lose weight.
- Inform others with your plans. Maybe get them to exercise with you and/or join the program with you. It may seem strange, but a sense of self-worth can get you to finish your program.
Warning
Doctors generally recommend losing between 1 and 2 pounds (450 to 900 grams) in one week. Before starting a weight loss program that can lead to more weight loss, you need to talk to a health care professional to determine if the program is good for you and what the risks are
== Source ==
- https://www.cosmopolitan.com/health-fitness/advice/a5614/drop-5-pounds-in-a-week-0509/
- https://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/
- https://www.health.com/health/gallery/0,, 20488303, 00.html
- https://www.fatfreekitchen.com/negative-calorie-foods.html# 3
- https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
- https://www.webmd.com/diet/features/diet-myth-truth-fasting-effective-weight-loss
- https://dailyburn.com/life/health/intermittent-fasting-methods/
- https://www.nytimes.com/2012/01/01/magazine/tara-parker-pope-fat-trap.html?pagewanted=all&_r=0
- https://www.mayoclinic.com/health/weight-loss/HQ01625/NSECTIONGROUP=2
- https://fourhourworkweek.com/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
- https://www.cdc.gov/healthyweight/physical_activity/index.html
-
https://www.webmd.com/diet/features/lose-weight-while-sleeping
