When you have to look stunning in an important event that you must attend, it turns out that your favorite clothes no longer fit on your growing body. The solution, you have to lose weight fast. With a tight time, jogging or a vegetable diet of course will not be enough. Do not panic! Follow and apply the following steps to lose 5 kg in just two weeks.
Step
Part 1 of 3: Practice
Step 1. Create an exercise plan
Losing weight means burning more calories than you take in. Losing weight by 2.5 kg in one week means removing 17,500 calories from the body.
- To lose a greater amount of weight, combine cardio training with strength training (weight lifting). But if you can only do one type of exercise, choose cardio training, because this exercise will give more maximum results than weight training.
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You can also do High Intensity Interval Training (HIIT). That's if you want to combine hard training with a relaxed workout. An example of a HIIT exercise: sprint for 30 seconds, then continue with a regular walk for 60 seconds. Believe it or not, you can train in less time while burning more fat. Also, even if you're resting and sitting on the couch, your metabolism will stay high and your body will burn more calories up to 24 hours later.
HIIT is perfect for busy people, as it only takes about 15 minutes. But don't forget to always warm up and cool down while doing this exercise
Step 2. Do yoga
Stress is the main cause of overeating. Practicing yoga for 60 minutes (you can do it while watching your favorite movie in the living room) can burn 180-360 calories. Not only that, research shows that practicing yoga can provide several benefits:
- Reduce stress
- Increase the level of body awareness (especially hunger and satiety)
- Calming the soul
Step 3. Make it a fun activity
Don't do the same exercises over and over so you don't get bored and your body doesn't get used to the same exercises.
- By varying your workouts, you will stay motivated, which is an important factor for success.
- Make this important event a great opportunity to burn calories. You're better off playing golf, tennis, or swimming than sitting in a movie theater.
Step 4. Take advantage of all opportunities
Any activity can be turned into practice if you have the right mindset.
- Use the stairs, and avoid the elevator to get to the top floor.
- When you're sitting or walking leisurely, use that moment to keep practicing with a small barbell.
- Make daily activities a practice. Do it earnestly and joyfully when you are gardening or washing the car!
Step 5. Practice with discipline
The results will not be visible automatically. So be patient
- If your body is used to the exercise you are doing, increase the intensity. Challenge yourself.
- Do exercises based on ability. If you feel dizzy or faint, stop the exercise.
Part 2 of 3: Eating Right
Step 1. Eat a varied and balanced diet
Healthy food makes our stomach full faster. If you feel full and satisfied, your cravings for snacking will decrease.
- Consume fruits and vegetables. Suppose you eat 400 calories worth of junk food, maybe a few minutes later you will be looking for more food to eat. This is because the oil in junk food cannot make your stomach full. On the other hand, fruits and vegetables can make your stomach full. To prove it, try eating 400 calories worth of vegetables and see the results!
- Avoid processed foods. Because about 90% of the nutrients have been lost and make us want to eat again continuously.
- Consume colorful foods. Most people prefer to eat foods that are "white". Eat foods that stay in their original color so you can get the right amounts of vitamins and minerals.
- Apart from fruits and vegetables, other foods that are very good for fast weight loss are: egg whites, soy products, skinless poultry, fish, shellfish, lean dairy foods, and lean meats.
Step 2. Drink water
And drink even more. A glass of ice cold water will boost your metabolism within 10 minutes. (because your body has to work to warm it up).
Drink a glass of water before eating. This action will trigger the CCK in your body to work quickly. CCK is a hormone that functions to give a feeling of fullness. You will eat less because your body will signal that you are full
Step 3. Don't forget to have breakfast
If you don't eat breakfast, you may gain weight because you will eat more in the middle of the day.
- Get used to breakfast as much as 300 calories. That amount is enough for you to move, and still leaves room for two large meals for the rest of the day.
- Avoid consuming carbohydrates in the morning. Your body will convert these carbohydrates into fat.
Step 4. Make a food diary
It can remind you of your eating habits and show you what diet you've chosen.
- Don't go without eating! Keep in mind that the first step to change is eating habits.
- Cooperate with friends. Ask a friend to come check your food log to keep you motivated to always follow the eating habits you have set and not to get off track.
Step 5. Calculate your calorie needs
Everyone needs a different number of calories each day. Determine the number of daily calories you need and apply them with discipline. These calorie needs depend on the level of activity you do.
To lose as much as 2.5 kg in a week, you must lose 2,500 calories per day. Choose the right type and intensity of exercise so you can get rid of that many calories in one day. Look for information on the internet how to calculate the number of calories you need exactly
Step 6. Get rid of unhealthy foods that tempt your appetite
If there's something in the kitchen that excites you, get rid of it.
- Get rid of sweets and sweets
- Discard processed drinks and fizzy drinks
- Get rid of "white" carbohydrates and high-fat dairy products
Step 7. Do not eat carelessly
This is one of the most common causes of weight gain.
If you feel bored and want to eat something, immediately drink water (and practice a little harder)
Part 3 of 3: Other Alternatives
Step 1. Diet fruit and vegetable juice
This trending diet is done by consuming only fruit and vegetable juices to remove all toxins from the body. You can get fruit and vegetable juices specifically made for this type of diet in food stores and supermarkets.
Do not do this diet for more than a few days if you have not consulted a doctor
Step 2. Food without salt
With this diet, the body's ability to retain fluids will decrease drastically, so that the waist size becomes slimmer.
- By doing this diet means you really do not consume salt. You can't eat in restaurants, and you can't eat processed foods at all.
- You must consume large amounts of water to do this diet. But you are still allowed to consume green tea.
- This diet is not recommended to be done in the long term, because our bodies still need salt.
Step 3. Go on a "Master Cleanse" diet
Similar to the juice diet, this diet also uses fluids. The drinks used in this diet are a mixture of the following ingredients:
- 2 tablespoons lemon juice
- 2 tablespoons organic maple syrup
- 1/10 teaspoon chili powder
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300 ml water
In the evening, you can replace it with herbal laxative tea
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This diet should only be done for 4-14 days. After that, return to eating solid foods gradually.
In this diet, what is missing is muscle and fluid, not fat
Step 4. Visit the sauna
In just a quarter of an hour, your body will lose a lot of fluids.
- Don't get dehydrated. Take a sauna bath for no more than 15-20 minutes a day. After that drink a glass of water.
- If you have health problems, don't take a sauna.
Step 5. Do a body wrap (body scrub)
Body wrap is claimed to get rid of toxins from the body, reduce cellulite, and beautify the skin.
- There are various kinds of body wraps that you can choose from. Visit a spa service in your city for more detailed information.
- Body wraps can't permanently lose weight, and they can't replace diet and exercise if done for a long time.
Tips
- Try not to watch television or use the computer before you do the exercise. Think of it as a gift to yourself after you've worked hard.
- Go to bed early. Getting enough sleep at night can help you lose weight and reduce stress.
- Use a bicycle or walk to go to school or to work. Apart from reducing expenses, this action can also help the environment!
Warning
- Crash diets are not a healthy way to lose weight. The juice diet or master cleanse can indeed lose weight quickly, but your weight will return to normal if you don't change your habits.
- Losing weight is not easy. You won't be able to lose 5 kg in two weeks if you don't follow your diet and exercise plan strictly and with discipline.
- Weight loss pills may look attractive, but the results are not as good and healthy as if you use diet and exercise methods.
