3 Methods to lose 10 kg weight fast in two weeks
Do you want to lose weight fast in 2 weeks. It is not a small number to lose 10 kg weight in just two weeks. Many people choose to use surgery and diet pills to achieve rapid weight loss, and changing diet and lifestyle is a more healthy and effective way. However, it should be noted that a large weight loss diet plan is unconventional, so it is best to consult a doctor before implementation.
Method one to lose weight fast in 2 weeks
if you want to lose weight fast in 2 weeks, Use water as the only drink. Water can purify the body, eliminate toxins and promote weight loss. And water does not contain heat, so it is the best alternative to sugary drinks. As long as you can insist on using water as the only drink, the possibility of losing weight is greatly improved. If you need some adjustments occasionally, choose unsweetened tea.
It must be adhered for 24 hours, except before exercise. Drink a cup of black coffee before exercise (or add a little skim milk). Caffeine promotes exercise.
Drinking water also speeds up metabolism and increases satiety. Recent studies have shown that drinking two glasses of water can increase the metabolic rate by 40% in 15-20 minutes. Participants in this weight loss experiment lost about 7 kilograms in three months because they used water as the only drink.
If you want to lose weight fast in 2 weeks, Eliminate junk food completely. People with regular diets can eat junk food once in a while, without a major rebound. However, for this short-term high-intensity weight loss program, junk food should be completely eliminated.
Keep away from greasy high-fat foods and high-sugar foods. Any finished, deep-fried, chocolate-coated, packaged, high-sugar, preserved foods cannot be eaten.
Look at the food label before eating. Even foods like yogurt and granola bars may contain large amounts of sugar. Many people take it for granted that this is a healthy food, but it may not be.
Stay away from simple carbohydrates
If you want to lose weight fast in 2 weeks try not to eat cookies. From macaroni to cookies, this simple carbohydrate is actually a high-sugar food that is disguised. Sugar increases the level of insulin in the body and stores more fat, which causes weight gain. To avoid this, you should eliminate refined carbohydrates, such as white rice, bread, potatoes, cookies, cakes, donuts, chips, pretzels, and ice cream.
It is best not to eat carbohydrates at all. Facing the reality: reducing 9 kilograms in two weeks is very demanding. Let yourself be in the ketene metabolism state, that is, burn fat instead of glucose (because there is no glucose without eating carbohydrates), you have to eat as little or as little as possible. Sugar-free diets also require not eating high-starch vegetables (potatoes, squash, carrots), whole grains (including buckwheat and black rice), and high-sugar fruits (such as bananas, oranges, and apples).
Hunger can easily get you back to bad habits. Therefore, eat more healthy foods to increase satiety and resist the desire for junk food. In the state of not being hungry, you will make the right choice.
Eat more negative calorie food.
If you want to lose weight fast in 2 weeks try to eat more negative calories foods. Whether such foods are truly negative calories remains controversial. But in theory, the number of calories consumed by digesting a type of food exceeds the calories of the food itself. This type of food is a negative calorie food. Even if you eat negative calorie foods, you can’t reduce calories, so you don’t add many calories.
Vegetables: Eat asparagus, beetroot, broccoli, cabbage, cauliflower, celery, cucumber, garlic, green beans, lettuce, onions, carrots, white radish, spinach, and zucchini.
Fruit: Eat more blueberries, cantaloupe, cranberry, grapes, lemon, green orange, orange, mango, papaya, raspberry, strawberry, tomato, citrus, and watermelon.
Choose lean protein and eat more vegetables.
If you want to lose weight fast in 2 weeks, Replace pork and beef with lean protein such as chicken and fish. It is especially beneficial to eat more fish, because the fatty acids contained in the fish provide healthy fat to the body and inhibit the desire for greasy high-fat foods.
Needless to say, vegetables must be eaten, whether it is breakfast, lunch or dinner. Vegetables are rich in nutrients, generally low in calories and sugar (except potatoes), and can also increase satiety. Eating vegetables is a shortcut to losing weight.
Carefully consider online popular weight loss recipes.
It may be effective in the short term. If you want to lose weight quickly, don’t care if you will rebound, you can use popular weight loss recipes. But be aware that, overall, these recipes are not healthy and the results are not sustainable.
One of the most popular ways to lose weight is fruit and vegetable juice, as well as lemon maple syrup, both of which are liquid foods. Although it works quickly, it is difficult to adhere to and should not be used for a long time. If you are in a hurry, you can try it, but be cautious.
Method 2 to lose weight fast in 2 weeks
Change the way you eat:
If you want to lose weight fast in 2 weeks, Take Three meals should be regular during weight loss. If you have the urge to not eat breakfast or hunger strike, you should stop it immediately. Eating too long will weaken muscle energy and cause other health problems, and it will make weight loss more difficult. When the body does not get enough nutrients, it will automatically slow down the metabolic rate. Maybe a few pounds in the first few days, but it may rebound a lot in the last few days.
Unless it is a suitable intermittent fasting method with a nutritional ratio. That is, 8-24 hours of fasting, supplemented with a fixed amount of calories may be effective, but please consult a doctor before implementation. If the implementation method is wrong, it may make the body easier to store fat.
Do not eat after a certain hour.
Many people use this method to successfully lose weight. In other words, when you arrive at a certain hour every day, you will not eat anymore, usually at 7-8 pm. Eating at night is the worst. Many people have the habit of eating snacks with friends while watching TV at night. Correcting this bad habit is not easy, but it is worth it.
The method should be reasonable. Follow the rules of the previous rule 5-6 days a week. For the remaining 1-2 days, you can relax with your friends, but not too much. It is ok to have a glass of red wine and a few snacks, but not a big meal.
If you want to lose weight fast in 2 weeks always calculate calories you take. The importance of calories has long been known. What needs to be clear is that each person’s physical condition is different and the calories required are different. Calculating calories is annoying, but it is really a valid indicator. In order to lose weight, you need to budget a good calorie intake per day. If you control very well, you can reward yourself with a piece of dark chocolate or half a chicken breast. Be temperate, but don’t overdo it.
Balance intake and consumption of calories. In other words, the greater the amount of exercise, the more things you can eat. When the calories burned are greater than the intake, the weight can be reduced. On average, a person needs to consume 3,500 calories to reduce 0.5 kilograms. In order to reduce 10 kilograms in two weeks, you have to reduce 0.7 kg per day. This is equivalent to consuming 4900 calories per day. Yes, the intensity is high.
Control the amount of food.
Not only do you have to control the type of food, but you also have to control the amount. Healthy food can’t be eaten without restraint. Start with small cutlery and make sure you don’t repeat the food. Obey the prescribed amount on the food label and check it when you don’t understand it.
Eating snacks is the easiest to overtake. In order to prevent accidental overdose, the amount that can be eaten should be divided in advance. Take a small bag when you are hungry and eat only this small portion. This way you can count on the amount you eat.
Occasionally you can relax.
Intermittent fasting is becoming more and more popular. This theory holds that occasionally adding calories is a good thing because it can prevent it. Prevent a decrease in metabolic rate (stop burning fat). You can relax once a week, so you can stick to it.
If the weight loss plan is long-lasting, you may want to take a whole day to relax and eat whatever you want. However, for this two-week weight loss program, it is best to limit the relaxation time to 1-2 hours. Choose a day, 1-2 hours of which you can eat casually. But in addition to that relaxation period, it should be back on track.
Eat less and eat more.
Note: The increase is the number of meals, not the amount of food consumed. Example: If you can only eat 5 pieces of celery a day, you will not eat at breakfast. You will be evenly distributed to prevent hunger. Similarly, you can’t eat a lot during these two weeks. Therefore, eat less and eat more to maintain a sense of fullness.
Many diet recipes recommend snacks between meals, which makes sense to maintain your metabolism and prevent overeating and overeating. Reduce the amount of each meal so you can add one more meal. After two weeks, you will be glad to do so.
Method 3 to lose weight fast in 2 weeks
Lose weight fast by Changing lifestyle:
Start cooking yourself.
If you want to lose weight fast in 2 weeks try to start cooking yourself. The only way to completely control your nutrition and calories is to cook yourself. Although there are many restaurants that offer healthy food, you never know what sauce is on the salad and what oil is used in the vegetables. Only by cooking yourself can you control your calorie intake.
You can use healthy oils such as olive oil, less butter, and less sugar and salt (salt causes edema). It also controls the amount of food consumed. What are the benefits? More money.
Record diet and exercise.
Uninterrupted records are really upsetting. But given that this is a two-week weight loss program, recording diet is an acceptable method. Through the record, you can find out when you are lax when it is worth rewarding, and the progress made, which will make you feel very fulfilled, because it is proof of your efforts.
It can be recorded with a paper or pen, or with mobile phone software. A lot of mobile software can help you calculate calorie, carbohydrate, fat and protein intake, as well as record exercise.
Stick to the end.
Obviously, but it is really important, it is your guarantee of successful weight loss. Especially important for this short-term weight loss program. It’s only 14 days, and I can’t relax for a whole day. Once you decide to proceed, you must stick to it.
Sharing your plan with others, or finding a weight loss partner, will be easier. Let others restrain themselves, eat healthily and exercise together, and even complain together.
Schedule a few hours of moderate to high-intensity exercise every day.
The best way to burn calories is exercise. If you are used to moderate exercise, try changing the intensity of exercise. But if you can’t adapt to high-intensity exercise, keep moderate exercise. In any case, be sure to rest and drink plenty of water.
High-intensity sports burn 400-600 cards per hour, including running, cycling, swimming, aerobics, basketball, weightlifting, and gardening.
Moderate sports burn 200-400 cards per hour, including hiking, simple gardening, dancing, golf, slow cycling and walking. Exercise 2-3 times a week for at least 30 minutes each time.
Grab the hour of exercise.
Do a few push-ups in the gap between TV commercials. Dance when you take the plate. Go straight in the hallway. It sounds a bit silly, but it’s a lot less. These exercises can increase muscle strength and reduce waist circumference.
Good at discovering the timing of exercise. When walking the dog, walk a few blocks more. When you are shopping, you can stop at a distance, do more housework, and wash your own car. Life is full of opportunities for exercise.
Ensure adequate sleep.
If you want to lose weight fast in 2 weeks ensure adequate sleep. If you don’t get enough sleep, your body function will drop. Sleep relaxes the body and rejuvenates it, thus promoting weight loss. In order to achieve rapid weight loss, you must ensure 7-8 hours of sleep a day.
Adequate sleep can also regulate hormone levels and reduce hunger. Sleep not only consumes energy, prevents eating, but also allows you to control your appetite while you are awake.
if you want to lose weight fast in 2 weeks, Aerobic exercise is a very effective form of exercise. Running and dancing for a few hours a day will have a good effect.In order to ensure the weight loss effect, we must cooperate with the movement. It’s hard at first, but once you stick to it, you’ll find it.Stage photographs during weight loss. You can’t see big changes in the mirror, but you can see the changes by comparing the photos.
Encourage yourself by imagining how you lose weight when you exercise.
Use mobile software to record your diet and exercise, including the amount of water you drink. This allows you to find room for improvement and stick to it.
Stick a photo of a good model to a closet, refrigerator, and junk food. Whenever you reach for a fries, when you see a slim model, you will suppress your appetite and use water instead of snacks.
Consult a doctor or personal trainer how to quickly lose weight in the short term. There are many nutritional supplements for weight loss on the market. Professionals can help you identify whether the product is useful and suitable for you.
Don’t go hungry, it will be counterproductive. Re-feeding after a long break, the rebound will be great. You should adhere to a healthy diet in order to lose weight healthily.
Share your weight loss plan with others. Let them supervise you or work with you. It sounds a bit silly, but self-esteem will keep you going.
The doctor recommends a weight loss of 0.5-1 kg per week. Before proceeding with a high-intensity weight loss program, it is best to consult a doctor to find out if the program is right for you and understand the possible risks