How To Lose Weight Fast in 2 weeks 10 kg
Some of you might think that losing weight is a difficult task. Your thoughts might go something like this: It takes a lot of physical effort or strict diet plans. Losing weight quickly can be dangerous and so on.
What if we told you there is a way to drop pounds quickly without jeopardizing your health?
We understood your desire to lose weight and discovered effective methods that, if followed consistently and with motivation, can result in a short-term weight loss journey.
Tips On How To Lose Weight In 2 Weeks
1. Drink more water
- Water can fill your stomach and keep you fuller longer by reducing hunger.
- Substituting water or healthy drinks for high-calorie soft drinks or alcohol reduces liquid calorie intake.
- Water is required for the proper metabolism of stored fat and carbohydrates.
- Stay hydrated during your workout to avoid muscle cramps and fatigue.
2. Cut your carb Intake
- Simple carbohydrates are quickly absorbed in the body, leaving you tired and hungry.
- Processed foods like white bread, pastries, soda, and pasta are examples of refined carbohydrates. These foods promote overeating and weight gain.
3. Reduce your sugar Intake
- Natural sugars present in foods like fruits, vegetables, and dairy products are beneficial to your body.
- Avoid processed foods with added sugar, such as sweet cereals, fruit juices, and sweet baked goods.
- Reduce the amount of sugar you are putting in your juice, tea, or coffee gradually.
- Analyze the product’s ingredients list before making a purchase because most processed foods have added sugar.
- Fight the urge to eat sugar. If not, you run the risk of becoming obese or gaining weight.
4. Get good sleep
- A minimum of 6 to 9 hours of uninterrupted sleep per night are crucial for the body to function properly. Weight and sleep have a close connection.
- People who are sleep deprived become hungry and continue to eat unhealthy foods.
- According to a research article titled, “Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance” published by the journal, Nutrients, Short sleep duration is reportedly linked to higher energy intake, primarily from increased saturated fat consumption, which leads to weight gain and an increase in BMI. It is linked to unhealthful eating patterns, such as an increase in the number of meals, snacks, and late night eating, with the consumption of fast food, and an increase in the amount of sugar or fat consumed.
5. Eat more fruits and vegetables
- You should consume fewer calories than your body requires in order to lose weight. This does not imply that you need to start eating less.
- Replace high-calorie foods or snacks with fruits and vegetables that are lower in calories.
- Fruits and vegetables contain water and fiber, which will give your food more volume and keep you fuller for longer.
- Put vegetables on half of your plate when you eat.
- Snack on apples, berries, and bananas.
- According to a study published in Nutrition and Diabetes, “Increased vegetable and fruit consumption during weight loss effort correlates with increased weight and fat loss.”, Foods with a high water and fiber content, like fruits and vegetables, must take the place of foods with a lot of fat and calories in order to reduce energy density. By adding bulk to the diet, these low-energy density foods improve satiety.
6. Do a fitness activity of your choice
- It’s crucial to challenge and motivate yourself if you want to lose weight. Everyone need not find exercise enjoyable. It’s preferable to engage in a fitness activity you enjoy in that case.
- Most importantly, cardio exercise will aid in calorie burning and proper metabolism maintenance.
- For 30 minutes to an hour, you can skip, jog, run, swim, or walk.
- If you’re a beginner, you should start with moderate exercise intensity and work your way up.
- According to “Role of Physical Activity for Weight Loss and Weight Maintenance” a research article published by Diabetes Spectrum, Individuals who are less physically active are more likely to gain weight than those who exercise 150 to 300 minutes per week.
7. Exercise for 30 minutes a day
- You can regularly attend gym or aerobics classes to exercise. It would be simple for those who are determined. However, lazy people who want to come back may struggle to maintain consistency.
- To keep yourself motivated and work out consistently, you can monitor your weight using a weighing machine.
- Create an exercise schedule for yourself on your phone or calendar. This will make it easier for you to determine how much weight you lost in a specific number of days.
8. Practice intermittent fasting
- According to “Intermittent fasting and weight loss”, a systematic review published in the journal, Canadian Family physician ( CFP-MFC), Periods of time during which no or very few calories are consumed are referred to as intermittent fasting (IF). It typically consists of a 16-hour fast every day, a 24-hour fast on alternate days, or a 2-day fast every week on days that are not consecutive. Caloric intake while fasting frequently falls between zero and 25% of caloric requirements.
- Simply put, intermittent fasting is an eating strategy that alternates between fasting and regular mealtimes.
- Insulin levels in the blood drop significantly as a result of intermittent fasting. Thus, fat is burned.
- Increased levels of norepinephrine and growth hormone encourage the burning of more body fat, which can then be used as energy.
Low-Carb Diet Weight Loss In 2 Weeks
A low-carb diet simply means limiting your carbohydrate intake. A low-carb diet works well for some individuals. The first week may not be successful for some people, though. By the second week, however, you’ll be much more stable. The most common low-carb diet is ketogenic diet.
People on low-carb diets, which consist of less than 50 grams of carbohydrates per day, begin to lose weight right away compared to those who consume between 60 and 130 grams of carbohydrates per day.
Your body’s metabolism begins to operate differently during the first week of a low-carb diet. If you eat 50 grams or less carbs per day, your body engages in a process known as gluconeogenesis, which produces energy by dissolving non-carbohydrate sources like lactic or amino acids.
Losing 10kg in two weeks requires both exercise and a healthy diet. So it’s wiser to think about a 2 weeks weight loss meal plan.
If your diet is too restrictive, you may frequently find yourself giving up on it. On the other hand, you require diet-friendly food. You won’t feel like you’re actually on a diet if you enjoy the food.
- Overnight Oats – Make them the night before and grab them as you rush out the door in the morning. Combine half a cup of rolled oats and half a cup of milk. You can also top it with healthier options like almonds, walnuts, chia seeds, bananas, blueberries, and so on.
- Chia Pudding – This can be made the night before and eaten, just like oats. One cup of milk, 1/4 cup of chia seeds, and 1/2 tsp. of your preferred sweetener, such as honey or real maple syrup, should be combined. This method helps you feel full more quickly.
- Plain greek yogurt – When you top it with nutritious ingredients like walnuts and chia seeds, you can eat it for breakfast.
Final Take Away
Consistency is the key to losing weight in two weeks or months. The above suggestions are easy ways to lose weight. There are other options. You can select the method that is best suitable for you. Since each body is different, consult with your doctor or a dietician before beginning a diet or exercise programme for weight loss.
How Can We Help?
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