1o pound is a lot to lose in just two weeks. Although many people opt for surgeries and medications for rapid weight loss, making changes in diet and lifestyle can give very good results, besides being much healthier. It is important to note that diets that promise such weight loss are highly unusual. Therefore, talk to your doctor before proceeding.
Changing what you eat
Drink more water
Water washes the body, removing excess salt and helping in the slimming process. In addition, water does not contain calories, which makes it a much better choice than soft drinks and juices. In fact, your chances of losing weight will greatly increase if you take only water. Prefer a sugar-free tea or a diet soda if you need something flavored from time to time.
Prefer to take pure water at any time of the day, except before working out. At this time, you can drink a cup of black coffee (with a little skimmed milk if you prefer). According to reports, caffeine offers an explosion of energy, increasing your workout rate.
It turns out that drinking water can also keep your metabolism active, in addition to making you feel more satiated. Recent studies show that drinking two glasses of cold water can increase metabolism by about 40% for 15-20 minutes. Participants in these studies reported the loss of almost 7 kilos in three months, largely just drinking water.
Cut the bad foods out of your diet
Eliminate them completely. Those who follow a regular diet can afford to eat a little beast or other during the week, without serious consequences. But when the person aims for a great short-term weight loss (as this diet proposes here), bad foods need to be completely avoided.
Stay away from fatty foods as well as high-sugar foods. No breaded, fried, chocolate toppings, processed foods, or full of preservatives or sugar.
Always read the labels. Even things like yogurt and cereal bars can contain a lot of sugar. Even if these foods are considered healthy, in fact, they are often not.
Cut the refined carbohydrates
Almost everything you eat, from lunch noodles to snack cookies, is rich in simple carbohydrates, which are actually disguised sugars. These little villains cause insulin levels to skyrocket, increasing our fat storage and causing us to fatten up. To prevent this from happening, eliminate processed carbohydrates from your diet – this means no white rice, bread, and potatoes, no cookies, cakes, and donuts.
It will be much better for you to cut out the carbohydrates in general. Let’s face it: losing nine kilos in two weeks is a somewhat difficult task. To put your body in ketosis, which is when your body feeds on stored fat, not glycogen reserve (because it is already exhausted), you need to consume almost no carbohydrate. In addition to the sweets, you’ll have to cut the starchy vegetables (potatoes, pumpkin, carrots), whole grains (including quinoa and brown rice), and sweeter fruits such as bananas, oranges, and apples.
Another important thing is not to spend long periods without eating. Hunger can make you give in to your old eating habits. Eat healthy and good foods every three hours. When you’re sated, you make better decisions about what to eat.
Prefer foods with “negative calories”
Whether this negative calorie thing really exists or not, it’s still a debated issue. According to the theory, some foods require more energy for their digestion than the number of calories they provide. Even if you don’t burn calories by consuming these foods, at least one thing is certain: you won’t gain many calories from them.
Among the vegetables, eat more asparagus, beetroot, broccoli, cabbage, cauliflower, celery, cucumber, garlic, pod, lettuce, onion, radish, spinach, turnip, and zucchini.
Among the fruits, prefer blueberry, melon, cranberry, grape, lemon, lime, orange, mango, papaya, peaches, raspberry, strawberry, tomato, tangerine, and watermelon.
Choose leaner and capriche proteins in vegetables
Instead of pork, opt for leaner meats such as chicken or fish. Consuming fish is especially useful because its fatty acids provide the body with the beneficial fats it needs, as well as helping to combat the urge to consume fatty or fat-fat foods.
As for the vegetables, go ahead. Whether for breakfast, lunch or dinner, batch the vegetable dish. They are nutritious and generally do not possess many calories or sugars (again, no potatoes) other than satiating them. This is the fastest way to lose weight.
Beware of trendy diets
They may, in fact, work in the short term, but you run the risk of getting fat all over again later. If you want to lose weight quickly just for a wedding or a graduation party, for example, no matter getting back to your normal weight later, then this type of diet might even suit you. However, keep in mind that they are generally not healthy and their effects do not last long.
Among the most common diets are those with slimming juices, in addition to the so-called detox diets. Both are liquid-based and offer quick results, but are difficult to follow and should not be continued for long. If you’re desperate to lose weight, put them into practice, but don’t overdo it.
Changing the way you feed
Don’t skip any meals
Although you may be tempted to skip breakfast or spend the day fasting, resist the urge to do so. Prolonged fasting can cause muscle loss and other health problems, but it can also hinder your weight loss. When the human body does not receive enough food, it automatically begins to conserve energy by burning calories at a slower pace. You may even suffer a significant weight loss in the first few days, but after two weeks, much of it will be back.
The only exception is when you are on a highly disciplined intermittent fasting plan. By following this plan, you eat absolutely nothing for a period of 8 to 24 hours and then eat meals with planned amounts of calories.
Although this technique can be effective, just put it into practice with the permission of your doctor. If you don’t do it properly, it can end up increasing your body’s tendency to store fat.
Don’t eat anything after a certain time of day
That works for a lot of people. They decide they won’t eat anything else at night, usually after 7:00 or 8:00. Night snacks are usually the worst nutritionally speaking because that’s when most people eat in front of the TV or in the company of friends. Not eating after a certain time can be emotionally difficult, but it will be worth it.
You might need to be a little flexible. Take this rule of not eating anything at night only for five or six days a week. Leave a free moment for when hanging out with friends – but that doesn’t mean you can eat like crazy. Have a glass of wine and eat some snacks, but don’t eat the whole buffet!
Count the calories
The idea that everything depends on calories is slowly becoming obsolete. It turns out that everybody is different and not all calories are constituted in the same way. Besides, who has the patience to count the calories of everything they eat? On the other hand, calories serve, yes, as a good general orientation. To facilitate your diet, count the calories consumed during the day; if you have gone very, very well, reward yourself with a small piece of dark chocolate or with an extra piece of grilled chicken. Don’t overdo it, but don’t feel deprived of everything either.
Balance the calories you burn with the calories you consume. In other words, the more you work out, the more you can eat. Weight loss usually occurs when you burn more calories than you consume. On average (again, on average), a person needs to burn 3,500 more calories than they consume to lose 450 g.
To lose nine pounds in two weeks, you will need to lose with just under 675g every day. This means you’ll have to burn a little more than 5,000 calories in addition to the ones you consume every day. Yes, that’s very, very complicated.
Control the size of your shares
The problem is not only what you eat, but also how much you eat. Even the healthiest of foods need to be consumed in moderation. Start using smaller dishes and utensils and stop repeating the meal. In doubt, please keep to the listed size of the shares in the nutritional information of the food.
It is at snack time that the size of the shares generates doubt. Be careful that your nutty is not turned into a whole bag of them. So that this does not happen, measure everything in advance. So when you’re hungry, just grab apart and eat. You will know exactly the amount being ingested.
Take a run away from the diet
Intermittent fasting and the calorie cycle are becoming increasingly popular. These practices argue that sometimes a little more calories is a good thing because it prevents your body from reaching a state in which it stops burning calories. At least once a week is more flexible with your diet – this can help keep your diet on track.
If you want to continue the diet for longer, you can even devote a full day off from the diet. Eat what you want on that day, but in moderation. However, for at least the first two weeks, limit this indulgence period to just one or two free meals. Other than that, stay strictly on the food plan.
Eat more often
Warning: do not read this sentence in half; it is not for you to “eat more”, it is to “eat more often”. Think of it this way: if you only have five airports to eat all day (note: this is not recommended; it’s just an example), don’t eat them all for breakfast. Space them so you don’t get hungry throughout the day. Likewise, don’t eat too much in one day of these two weeks. Eat less, but more often. That way, your stomach won’t be snoring with hunger.
Many healthy diets ask you to make snacks between main meals, and they have a good reason for this: keep your metabolism active and prevent you from eating too much in a single meal. Make smaller meals, so you can fit some snacks into your diet. In two weeks, your body and your motivation will thank you for that.
Changing your lifestyle
The only way to really control all the nutrients and calories that come into your body is by cooking for yourself. Although restaurants today have healthier options, you never know what’s put in salad dressing or what kind of oil they use in food. It will be better to cook for yourself and have complete control over everything you put in your mouth.
This way you can use healthier oils, such as olive oil, less butter, less sugar, less salt (a big culprit when it comes to bloating and fluid retention), and being able to control the size of your portion as well. Do you know what’s even better? It will be better for your pocket too.
Control your diet and your workouts
If this diet were a permanent change in your lifestyle, controlling everything might be a demotivating thing. But since we’re only talking about two weeks, that’s totally acceptable. This follow-up can help you see what you’re doing wrong and at what point you can be more flexible, and show all your progress – and there’s nothing more amazing than the satisfaction of seeing a job done right.
You can use the good old-school notebook accompanied by a pen or resort to technology by downloading any application that helps you control your diet. Many help calculates the calories spent on exercise and the number of carbohydrates, fats, and proteins consumed as well.
Make a commitment
It seems obvious, but one of the most important things you can do to successfully lose weight is to commit to your goal. This is especially important for short-term diets, as is the case. You can’t take a day off your diet or exercise routine. After you decide to face these two weeks, work to the end of them to achieve your goal of losing nine pounds.
It will be easier if you tell others about your eating plan or if you can convince others to go on the diet with you. Thus, it will be more difficult to give in to the temptation to escape the diet and you will be able to exercise and eat healthily together, besides having someone to talk to about your difficulties as well.
Do several hours of moderate or vigorous exercise every day
The best way to burn calories is through exercise. If your body is already familiar with moderate physical activity, go further and switch your exercises between moderate and intense activities throughout the day. On the other hand, if you usually perform a lot of physical activity, you should just keep your workouts at a moderate level. Anyway, malhe, take plenty of breaks and drink water frequently to hydrate.
Vigorous activity burns between 400 and 600 calories per hour. Examples include running, cycling, swimming, aerobics, basketball, and heavy lifting or gardening.
Moderate activity burns between 200 and 400 calories per hour. Examples include hiking, light gardening, dancing, golf, slow cycling, and light walking. Do at least 30 minutes of exercise, two or three times a week.
Take advantage of the small opportunities to exercise as well
If you’re watching your favorite show, when the commercials arrive, stay on the rug and do some push-ups. While you’re taking out the dishes, dance. Do the stride exercise when walking down the aisle of your house. It sounds silly, but these activities increase muscle tone and fine-tune the waist.
Even if your schedule is full, find a way to kill two one-stone rabbits. Take the dog for a walk along the long road, park the car further from your work, clean the house vigorously, or wash the car yourself. Life brings great opportunities to exercise.
Get a good night’s sleep
The human body cannot function properly without you sleeping. Sleep gives the body a chance to rest, restoring its best conditions and thus facilitating calorie burning and weight loss. In order to lose a lot of weight in a short time, you need to sleep seven to eight hours every night.
More than just being common sense, sleep regulates hormones and can prevent hunger. Sleep not only provides calorie burning but also prevents you from even eating while you are awake.
Tips to lose weight
- Cardiovascular exercises are great. Running, walking, or dancing for a few hours, every day will do wonders.
- For the results to become more apparent, it is necessary to exercise as well. It may seem difficult at first, but as soon as you start, you’ll see it’s not as bad as you thought.
- Record your progression by taking photos. You may not notice much difference when looking in the mirror, but when you look at your photos and compare them, you will see the difference.
- Plan your meals.
- Think about how you’d like to stay and put some photos on display to motivate yourself while exercising.
- Leave to exercise when you are more alert!
- You can buy or download mobile apps to help you keep track of your water intake, monitor your workout, and record your meals. This will focus on your weight loss goal and be able to identify which areas you need to improve in.
- Take pictures of celebrities or models with the body you’d like to have and paste them into the cabinets, the fridge, and even the food packaging. This way, every time you pick up that bag of french fries in the closet, you’ll see pictures of thinner people. After that, you’ll prefer to have a glass of water instead of snacking.
- Talk to your doctor or a personal trainer for additional ideas on how to lose nine pounds in two weeks. There are several supplements on the market, and a qualified professional will be able to tell you which ones would be good for you and which ones work or not.
- Don’t starve, otherwise, your body will become weak and as soon as you eat again, it will store fat like crazy! So follow a healthy diet. You have to eat right to get lost weight.
- Tell everyone about your plans. If you want, get someone to work out or go on a diet with you. It may sound stupid, but pride will make you follow your plan better if someone else is involved in your activities as well.