Losing weight is a goal of good health. You have to think realistically about losing 14 pounds in two months by eating smart and adding exercise to your daily routine. Losing weight in nine weeks requires planning and dedication, and it's a goal that can be achieved if you do it seriously.
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Part 1 of 6: Creating a Weight Loss Plan
Step 1. Know what you have
An unmotivating weight loss article has stated that: It is very difficult to lose 14 kg in two months. Doctors and nutritionists agree that a healthy goal is to lose half to a pound per week. Even if you lose 1 kg per week for 9 weeks, you are still falling short of your diet target. Losing 14 kg in two months is possible, while whether it is healthy or not is a different matter.
- Healthy weight loss means reducing fat stores without triggering hungry response. When you cut your calorie intake very low, your body will feel like it's starving and start releasing muscle instead of fat. This is not a healthy way.
- It's hard to lose weight just by eating less. When you cut calories significantly, your body will have a harder time losing weight. This phenomenon is called diet induced adaptive thermogenesis. Perhaps this is the body's mechanism for survival, or to maintain a comfortable weight. Whatever it is - and as weird as it sounds - you have to add calories to lose weight.
Step 2. Find out how many calories burned it takes to lose weight
There are 3,500 calories in one pound. Therefore you have to burn more than 3,500 calories a day to be able to lose 1/2 kg of weight. This is a large number.
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For reference, you can burn between 100 and 125 calories by walking 1.6 km at a moderate pace. At that speed, it would take about 45 km, or more than one marathon to lose 1/2 kg.
People who regularly run marathons can lose 3.2 kg in regular races, but what is lost is water weight (~2.7 kg.)
Step 3. Learn about other factors in losing weight
Humans can lose weight in various ways. Can lose muscle, lose fat, or lose water. Over the course of two months, most of the weight can be lost due to water loss, and that's okay. If you combine a healthy lifestyle with regular exercise and a spartan workout routine, your goal is sure to be achieved.
Step 4. Set yourself a weekly or monthly goal that motivates you
Many people start exercising and don't get results right away. They hit a stalemate when they lost more than 7 kg: They immediately gave up because their target was too high and the results were too little. Therefore, break your goals down into more manageable chunks, so that if you fail to see immediate results, you don't get discouraged and quit.
You want to lose 14 kg in two months, in other words lose 7 kg per month or 1.75 kg per week. Losing 14 kg will sound scary. However 7 kg is easier to manage. And losing 1.75 kg sounds very easy to do
Part 2 of 6: Getting Basic Diet Advice
Step 1. Find out your basic metabolic rate (BMR), and add fewer calories than you expend
Basal metabolic rate is a calculation of how many calories you burn in one day. It is part of a structured 2,000 calorie per day diet. As we learned earlier, the key to losing weight is adding fewer calories than you burn throughout the day, so knowing how many calories you burn in a day is an important part of losing weight.
Calculating BMR is very easy. Type "basal metabolic rate calculator" into a search engine and enter information related to your gender, age, height, weight, and pregnancy status
Step 2. Don't skip meals
While the key to a successful diet is adding less than you burn, you shouldn't skip meals. Skipping meals tends to trigger a hunger response (see above), as well as make food look more appealing.
Step 3. Eat protein
A high protein diet is very important for weight loss. Studies have shown that those who follow a high-protein diet will eat fewer calories, report higher satisfaction, and feel more satisfied (and less hungry) than those before starting the diet. High protein sources include:
- Low-fat meats, such as turkey and chicken breast
- Fish, such as tuna
- Nonfat dairy products, such as skim milk or cottage cheese or low-fat yogurt
- Soy products, such as tofu
- Legumes, such as kidney beans and lentils (lentils)
Step 4. Prioritize complex carbohydrates over simple carbohydrates
There are many differences between complex carbohydrates and simple carbohydrates. Simple carbohydrates, such as white bread, soda pop, and cake, have a simple chemical structure and are digested relatively quickly by the body; the excess is often stored as fat. Complex carbohydrates, such as sweet potatoes, brown rice, and zucchini, have a more complex chemical structure and are assimilated into the body over a longer period; which means you feel full longer and carbohydrates have less chance of being stored as fat. When it comes to choosing between simple and complex carbohydrates, choose complex carbohydrates:
- Choose whole wheat bread over white bread
- Choose whole grain pasta over "normal" pasta
- Choose brown rice over white rice
- Choose vegetables like broccoli over starches like potatoes
- Choose whole grains, nuts and legumes over sugar, soda and sweets
Step 5. Choose healthy fats over unhealthy fats
Not all fats should be shunned. Broadly speaking, there are two types of fat, "healthy" fat and "unhealthy" fat. Add some healthy fats to your diet to help you stay healthy and lose weight.
- Fat polyunsaturated and monounsaturated considered healthier for humans and can be safely incorporated into the diet. Examples of monounsaturated fats include avocados, whole grains, olives, and pumpkin seeds. Examples of polyunsaturated fats include Omega-3 fatty acids such as salmon and flaxseed.
- Avoid fat Fed up and trans. These fats are not only bad for cholesterol levels and increase the risk of cardiovascular disease, they also have no real nutritional benefit. These fats should generally be avoided, especially for diets.
Step 6. Have a balanced diet
Even if you eat healthy, it is possible to overeat certain types of food and ignore the health benefits of other types of food. To lose weight, maintain a balance in your diet by eating fresh fruits and vegetables, whole grains, legumes and whole grains, fish, and low-fat meats. Especially avoid fatty foods, overly processed foods, fast foods, "snacks," sweets, and baked goods.
Part 3 of 6: Starting a Special Diet
Step 1. Go on the Atkin diet
The Atkin diet is low in carbohydrates and limits net carb intake and supports certain proteins and even fats. Atkin dieters are encouraged to eat foods with a low glycemic index. For example, eat a hamburger with pastels and vegetables but without bread.
Step 2. Follow the south coast diet
Although the south coast diet is very similar to the Atkin diet, there are two important differences:
- The south coast diet prohibits "unhealthy" fats but encourages consumption of healthy fats;
- The south coast diet doesn't count carbs. Instead, encourage dieters to only consume carbohydrates that are low in sugar or have a low glycemic index.
Step 3. Lose weight with the delightful Mediterranean diet
The Mediterranean diet seeks to expose dieters to foods commonly eaten in places like Spain, Italy, Greece, and Crete. People in this area regularly consume:
- Moderate amounts of fish and poultry and a small amount of red meat
- Lots of seasonal plant foods and vegetables
- Fresh fruit for dessert
- Olive oil
- Cheese and yogurt as main dairy foods
- Small or medium amount of wine
Step 4. Try weight watchers pro points
Weight watchers are a popular weight loss program to follow. In it, dieters are given "pro points" based on several key factors such as age, gender, and weight; Foods are awarded points based on a scale. Everyone is allowed to eat any food, as long as it stays within the points range.
Step 5. Be a vegetarian
While this is not a traditional "diet", vegetarianism has its benefits when it comes to weight loss. Studies have found that vegetarians weigh less over a five year period compared to those who eat meat. (Vegans are even less so than vegetarians.) And just because you're a vegetarian doesn't mean you shouldn't eat well. There are many junk foods that can cause weight gain for strict vegetarians. You can try becoming a vegetarian if you think it will help you eat healthier.
Part 4 of 6: Getting Basic Practice Advice
Step 1. Be consistent - Exercise briefly but daily
The key to losing weight is consistency. Consistent walking, exercising, or training will help you lose weight, for two reasons:
- You lose weight little by little and not a lot all at once. It is easier to lose 0.1 kg per day and exercise daily than to train twice a week and lose 0.5 kg per day.
- You find it easier to do routines. Once you're in a routine, you'll find it easier to find the motivation to train every day and not want to miss a day.
Step 2. Work out with friends
Working out with friends is a great way to keep you motivated. It's harder to pass the day if your friends are waiting at the gym. Not only that, this is an excellent opportunity to strengthen relationships with friends. Your relationship will be closer.
Step 3. Try interval training
Interval training is a strenuous activity for long periods of time, and is very effective at burning calories. For example, instead of walking around the track at the same speed four times, run around the track at a regular speed three times, and run as fast as you can in the fourth lap.
Interval training is not only more effective at burning calories than regular exercise, it's also more efficient. Faster interval training burns more calories than regular exercise
Step 4. Exercise when you have a lot of energy
Some people are energized in the morning; while others at night. Whatever type you belong to, exercise whenever you can. Don't exercise if you're exhausted; Exercising at the right time will be much more effective.
Step 5. Always keep your inspiration close
You want to lose weight, and do it fast. Whatever your reason, always remember that goal. Let that motivate you to keep trying when you're about to give up. There will come a time when you want to quit, when you feel like you've given your all, and the desire to quit will be stronger than ever. That's when you have to muster up the motivation to move on. Motivation can be:
- Friends or family members; You can lose weight because you are inspired by them.
- Professional athletes; maybe you are always amazed by them.
- Idea or cause; maybe you really care about your health and feel better every day.
- The challenge itself, because you know you can.
Step 6. Make sure you get enough sleep
Researchers at the University of Chicago found that people who slept for 8.5 hours per night lost 55% of body fat than those who slept only 5.5 hours. Lack of sleep can also increase the hormone ghrelin. Ghrelin makes the body hungry and can affect how fat is stored in the body. To get the most out of regular exercise, make sure you have enough time to rest.
Part 5 of 6: Choosing a Specific Sport
Step 1. Try aerobics, or other cardio
Cardio has a number of very specific health benefits, apart from being a great way to burn fat and lose weight. This exercise increases respiration, strengthens the heart muscle, reduces stress and the incidence of depression. Here are some cardio exercises that you can try to lose weight fast:
- Swimming
- Run
- Bicycle
- Boxing
- Walk
Step 2. Try a team sport
Team sports can motivate participants to do extra exercise. You can be fully involved in the competitive aspect of the sport, thus burning a lot of calories over the course of several hours. Join a team at your college or school, or create your own league to play with friends or coworkers. Here are some popular exercises that are also effective at burning calories.
- Basketball. Running in the field can help you burn between 812 and 946 calories per hour.
- Football. Known for its grueling pace and non-stop running, playing soccer can help burn between 740 and 860 calories per hour.
- Ice hockey. This is a really physically exhausting exercise, and helps burn around 500 calories per hour.
- Play soccer or flag football. While it's hard to know how many calories you can burn, a common estimate is that a 90 kg player will burn 900 calories, while a 90 kg soccer player will burn 700 calories.
Step 3. Individual exercise
Test your resolve by competing in individual sports. Individual sports, in many ways, can test how far you are willing to go to reach your goals. This exercise will put your body to the test, but it has promising results. Winning, or in our case, burning calories.
- Try rock climbing. While it doesn't sound as intense as basketball or soccer, rock climbing does burn calories. You can burn between 810 and 940 calories for each hour of intense rock climbing.
- Try skiing or snowboarding. While it's hard to ski or snowboard all year round, there are plenty of other sports here: you can go slalom skiing, downhill, cross-country, or snowboarding. You can burn 640 to 980 calories per hour.
- Do some tennis. Tennis can be a tiring sport. This sport requires incredible speed and hand-eye coordination. Tennis can help burn about 400 calories every hour.
Step 4. If you can't afford it, run a half marathon or a full marathon
As mentioned earlier, a half marathon or full marathon is a great way to lose weight. Yes, it's tiring. This will drain your body. At the end of the day, the body will be very tired. But if you finish the marathon, the body will feel light.
Of course, one of the marathon requirements for a calorie burner, is that you have to train before the marathon. You can't just do it straight away without any training. Training takes hours of walking, burning countless calories. And when you push yourself up during your workout, the results will look drastic
Step 5. Enter strength training
When combined with an effective diet and targeted aerobic exercise, strength training can significantly help with weight loss. This is why many fitness experts incorporate it into their workout routines. Not only burn fat, you can also replace existing fat with lean and sexy muscle. Plus, strength training will help you continue to burn muscle even after you've finished your workout.
- When doing strength training, remember to choose exercises that target large muscle groups. These exercises include, but are not limited to:
- Squat
- Bend knees
- kettlebell swing
- Squat thrusts
- Burpees
- Inverted row
- Pull ups
- push ups
Part 6 of 6: Conclusion
Step 1. Don't be discouraged if you don't see results right away
Two months is a long time - even if you don't lose 14 kg, that long time will make a significant difference in how you look and feel. Many people expect to see results soon and are disappointed. They exercised for a week and almost made a difference in weighing themselves. They think: "What's the point of punishing yourself in this way if there is no difference?" They gave up.
This is called the no-progress effect. To beat this effect, you'll need to vary your diet and exercise routine. Switch to things in your diet and exercise routine; Avoid getting too satisfied with one set of food and one set of exercises
Step 2. Know that you can't lose weight in just one area of your body
The theory that you can only lose weight in the stomach but nowhere else, for example, is called "position reduction." Position reduction has been proven a myth. Fat is broken down by the body into fuel and can come from anywhere. Don't expect you to lose fat from your thighs and stomach, not from anywhere else on your body.
Step 3. Drink plenty of water
If you really want to lose 14 pounds, you won't be able to do so without nature's favorite source of hydration. The water is clean, refreshing and plentiful, - most importantly - calorie free. Replacing water with soft drinks, energy drinks, fruit juices, and other calorie drinks can keep you from reaching your goals.
Here's one trick you can use to feel fuller before eating. Drink a glass of water before you eat. Water will take up extra space in your stomach and make it harder for you to eat a lot on an empty stomach. But make sure you eat nutritious food, so you don't feel hungry quickly
Step 4. Eat a full breakfast, a proper lunch, and a light dinner
Ever heard of the phrase "Eat breakfast like a king, lunch like a prince, and dinner like a beggar?" A full breakfast will help your body jump-start your metabolism, preparing you for a full day. Skipping breakfast means you are asking your body to fast for 15 to 20 hours. When this happens, the body cannot produce the enzymes needed to metabolize fat efficiently, thus setting you up for failure.
- If you're hungry, have a healthy, nutritious snack between meals. Carrots and hummus, or celery and tuna mixed with olive oil and lemon juice. Be creative, but make sure that the "snacks" you choose are included in the diet.
- Take a light dinner. Many people say that your metabolism slows down at night, making it harder for your body to digest the large amounts of food eaten during dinner. While there is no conclusive scientific evidence to suggest this, there are good reasons to have a light dinner. The types of food we eat at night tend to be worse: snacks, ice cream, sweets, and other favorite foods.
Step 5. Have fun during the process
We all know that diets are bad. But you can make it fun and rewarding. Make dieting a game - challenge yourself to get under 1,500 calories for 5 of 7 days a week. Reward yourself when you achieve it - if you can make it after the first month, treat yourself to some shopping. Whatever you do, have fun and your body will appreciate you.
Tips
- Don't skip heavy meals. Skipping meals actually makes it harder for you to lose weight in the long run. It is better to eat 4 or 5 small meals a day, and not eat right before bed.
- Many people get discouraged if they don't see the desired number change on the scale. Remember: muscle weighs more than fat, and even if you don't appear to be losing weight, you're actually losing unwanted fat and replacing it with muscle. In return, the more muscle you gain, the more calories you burn. Try measuring yourself instead. Each month, you should measure each area of the body that stores a lot of fat. You will be surprised to learn that although the numbers on the scales have not changed, there has been a remarkable change in overall body size.
- The most appropriate thing to say is that you have tried. And you did it! Don't let yourself give up on living a healthy and happy lifestyle. Continue to follow through on the plan, and you'll feel great in the end.
