Are u preparing for an upcoming event, and trying to fit into an amazing new outfit. So you must be thinking about losing 10-15 pounds of your body weight in 2 weeks or a month.
The best way to lose those few extra pounds and keep them off for good is by adopting a sustainable and healthy lifestyle that you can continue for a longer time.
When you fall into a crash diet, the process of losing weight might be quick, but as we all know you may regain the weight as quickly as you lost it once you start eating normally again. We’re looking for something more sustainable.
In general,people often postpone their weight loss goals until they are in need of losing weight for an upcoming occasion be it a wedding, a romantic vacation, summertime, or a high school reunion. And to Lose 15 Pounds in 2 Weeks is not an easy task.
Before you get into anything you must know your ideal weight. by knowing your ideal weight you will easily get to know how much of weight you need to Lose. So Check out the ideal weight for Both Men and Women in this article>> Click here
To lose 1 pound of weight through exercise, you need to burn at least 3000-3500 calories. For this you have to spend approx 7- 8 hours on treadmill. As you can see, it would take a considerable amount of exercise to make such an impact on your weight loss goals.
Also when you crash diet and lose weight quickly, chances are that you are mostly losing water weight, and any real weight you do lose will likely come back (and with a vengeance) once you start eating normally again.
Below we have mentioned tips that can help you to lose weight quickly as well as tools to help you maintain your weight loss for a longer period with lifestyle changes.
Tips that can help you to lose weight quickly
Follow a proper Meal Schedule (what to eat ,when to eat)
You can make a proper timetable and hang them on your wall where you can go through it many a time in a day. Most importantly ‘Don’t make it complicated’ it means the food items must be easily available to you so that you can’t give any excuse to yourself.
Be happy because only thinking about to stay fit is the first and biggest step towards your reduced pounds. Get going!!
Restrict your daily calorie intake to 1000 – 1,200 calories:
This is the most important routine that you must follow for your weight loss program. This is important to keep your body functioning in a healthy way the entire day. Some people may require more calories because of several things like body type and physical workload.
Most people regardless of their body type or current weight, will lose weight quickly when eating between 1,000 and 1,200 calories.
However, if you are able to eat just 1,200 calories per day, then you can soon see significant weight loss results. You may feel hungry in the first few days, but soon your body will adapt accordingly and you will not starve for food any more.
You will probably feel low on energy when eating this little, so try to plan your life accordingly and avoid vigorous physical activity.
Eat Often and Eat less in quantity
Generally, foodies have the habit to eat faster, taking larger bites. When you eat something every three or four hours, it keeps your metabolism working and you’ll never get too hungry.
Many health professionals feel that eating small amounts of food frequently is the best way of eating, instead of eating three big meals per day.
They suggest that adults should eat six smaller meals instead of eating three full meals. This method can make you feel full the entire day, and this will help you maintain your energy levels so that you can perform your daily activities easily.
I will suggest if you really want to decrease your meal size, eat slowly and take small bites. Eat like you are taking every essence of food. The more time you take to complete your food, the less you will eat.
This kind of eating habit can also make it easier to take in a balanced nutritional diet. If you eat smaller meals with smaller portions, then you can easily control your weight and you can quickly lose those extra pounds.
Set a limit for your meal (be strict on your eating schedule)
It is always recommended that you should take your last meal for the day an or two hours before going to sleep. You know even if you take healthy food at night and directly go to sleep, it can affect your sleep and may lead to weight gain.
Doctors suggested in general that a person should have 3 meals a day with 2 optional snacks and it may differ from person to person. Hydration is important throughout the day and while traveling you must have a plan for your meals. Like you can skip your snacks or even a meal for two snacks.
Similarly, at your workplace, if you cannot take the meal on time, you can keep some stomach friendly foods with you leading to healthy weight loss. You can have dark chocolates or buttermilk which you can have easily.
Eat Whole Foods
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.
By doing this, you eliminate the vast majority of added sugar, added fat and processed food.
Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits.
Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly.
Weight loss often follows as a natural “side effect” of eating whole foods.
Avoid Processed Foods
Processed foods are usually high in added sugars, added fats and calories. What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.
Add protein and Makhanas or Fox Nuts to Your Diet
A lot of calories are burned while digesting protein in our body. So adding protein-rich foods might be helpful in increasing metabolism. Protein-rich diet makes you feel fuller for a long time and decreases your hunger.
These are puffed-up lotus seeds that are now being sold by so many healthy food brands. It is a healthy snack and its value has increased in the market. If you eat them moderately and in the right way, they can surely be added to your diet plan.
Take time to exercise Regularly
As previously mentioned above when you’re on a low-calorie diet, it is advisable to avoid very intense workout sessions. As intense workout can make you feel dizzy and weak as you were following low calorie diet.
It is always recommended to do light to moderate exercises regularly as it can help you maintain good health and also keeps you active the entire day.
Also Performing workouts at intervals can help you to save your energy levels and make it easier for you to do. You also have more energy to perform your daily tasks.
The best daily exercises include walking, yoga, swimming, and jogging. A light, one-hour walk every day can help you burn around two-hundred calories, it varies depending on your commitment and present weight.
Do you like walking? Go and have a walk with your loved ones. Do you like dancing? Go ahead for aerobics, or dance form. Just make sure to make time for your favorite physical activity in your daily routine.
keep an eye on how much calorie you burned helps your keep track on daily improvements. You can use some calorie meter to keep track on how much calories you have burned.
Shop calorie meter
Keep yourself hydrated
Water offers so many health benefits, including weight control. You all know to keep yourself hydrated drink more and more water. It also helps you lose weight gradually and consistently.
You must drink a lot of water. Drinking lots of water is always a good habit, and try to avoid Sweet drinks which contains sugar. They were very high in calories.
Drinking a lot of water can also help you to suppress your hunger and decrease your eating frequency. By staying hydrated, you can improve your metabolism and enhance your energy levels, making you look slimmer and brings glow to your face.
Studies show that drinking more water may benefit weight loss and maintenance.
A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss.
Drinking water before taking food reduces hunger. 3-4 liters of water per day is enough to assist with weight loss, especially when consumed before meals.
Reduce Stress Levels
Increased cortisol (the stress hormone) levels, as the result of anxiety, cause fat to build up in the stomach and leads to an increase in weight.
Cortisol stimulates fat and carbohydrate metabolism for fast energy and stimulates insulin release and maintenance of blood sugar levels.
The end result of these is increased hunger and can cause cravings for sweet, high-fat, and salty foods. The longer that a person experiences stress and anxiety, the more weight he or she can potentially gain.
Maintain a food journal
This would be helpful in knowing what is effective in your body. Writing down what you eat helps you take a look at your eating habits and make changes accordingly.
Make a note of everything that you eat on that day. Maintaining a food journal can help you to keep track on the amount of calories that you consume daily. Note what you’re doing while you’re eating―driving, watching TV, etc.
When you start recording the food that you eat, the drinks that you drink and eat even a small candy, that you had can help you to control your eating habits and understand just how many calories you are taking in.
Maintaining a food journal will make you fully aware of how much food you consume every single day. Doing so can help you determine areas where you can lower your daily caloric consumption.
It can also help you determine where to make your dietary adjustments so that you can quickly reach your weight loss goals and improve your overall nutrition.
Eat More Fiber Rich Food
Fiber-rich foods may help with weight loss.
Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness.
Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones .
Ultimately, this makes us eat less naturally, without having to think about it.
Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity.
Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
Prepare your own Food
As mentioned above the main aim is to restrict your calorie consumption 1000 -1,200 calories per day. Which means you can set aside many of the usual drinks and snacks that you eat on daily basis.
It is important to be aware of your caloric intake during this time of losing weight. So you can be sure you are not taking in excess and surpassing your daily needs.
The best method to ensure your calorie intake does not exceed 1,200 calories is to prepare your own meals. Cooking your own food is valuable since you control the size of the meals and the ingredients that you use.
Making preparing your own food a regular practice can help you maintain your weight loss goals.
Read Labels Carefully
It is a good habit to always check the label to find the calories and other significant information about your food. If it says xxx calories per one serving, then you should check the fine print to determine how many servings you’ll be having so you can monitor your daily consumption accurately. Check the label of the product for extra-processed ingredients before you buy. Our body converts processed sugars into fat!
Avoid Processed Sugar
Avoid eating carbohydrate-rich foods such as cookies, pasta, bread, cakes, and more. All these products contain processed sugar which were having high calories and they can cause bloating.
So we strongly advised you to avoid such carbs rich foods while using weight . You should eat lean proteins, vegetables, and fiber-rich fruits. Rule of thumb; avoid sugary foods because they can increase your weight.
Keep Yourself Busy
This point might sounds odd to you, but yes keeping yourself busy helps you in your weight loss program. The fact is that most of us eat when we get bored. So it is important to keep yourself busy and avoid eating unnecessarily.
If you were bored, then talk to your close friends, play a cognitive game, research online, read, go for a walk, and do exercises. You can use your extra time to do things that you enjoy and that benefit your life in other ways.
Join Support Groups and Subscribe to some weight loss Program
It is always a good idea to join a support group as it can help you progress in your weight loss goals. If someone is monitoring your weight loss progression with you, you are more likely to reach your target quickly.
You can join a weight loss program (by the way, if you haven’t already read our Lean Belly Breakthrough, Click Here to see it now) or workout program in your community or hire a personal trainer,.
CLICK HERE to see most one of our recommended online programs as it provide good results to most of its users. Also you can join Facebook groups and gain access to a community where you can ask questions.
Drink Green Tea or Black Coffee
Green tea is a natural beverage that is loaded with antioxidants.
Drinking green tea is linked with many benefits, such as increased fat burning and weight loss.
Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat .
Matcha green tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.
Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds.
Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn.
Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50%.
Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories
Green tea or black coffee contains zero calories and these caffeine drinks can help you control your appetite and curb your hunger pangs.
If you are used to having a snack at the night then instead of eating a snack, try making a cup of black coffee or green tea with no sugar.
Take Probiotics
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with with weight loss.
Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight.
Probiotics may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat, while reducing appetite and inflammation.
Chewing Gums
It sounds funny, but yes chewing gums really helps. The main concept behind this is it will actually trick your body and mind in the sense that it makes your body think that you are eating something.
Because of this, it can help suppress your appetite and you feel less hunger.
Take a Good Sound Sleep
While you’re diligently following your low-calorie diet? you may have lower energy levels as well. Due to this, it is vital to get extra sleep at night so you can balance your energy levels and avoid feeling de-motivated or sluggish.
Sleep is an important factor regarding improving your metabolism and it helps you in your weight loss process.
We usually think how sleep is connected with weight gain but as per a research, poor sleep is one of the strongest risk factors for obesity, which shows 89% increased the risk of obesity in children and 55% in adults.
Low-intensity Exercises
If you want to follow a diet plan one thing you may want to make sure to do is de-stress. If you recently switched to eating lower calories you may feel low on energy levels and if you practice any rigorous workouts you are sure to feel dizzy and light headed.
Therefore, it is important to choose light to moderate workout sessions while you are on a low-calorie diet.
Pantry Raid
If you want to lose any extra pounds then it is time to get rid of all the junk food from your pantry. Raid your pantry and clear out all the guilty temptations and throw them in the trash or give them away right now.
When you want to lose weight it’s important to remove junk foods from your home. You can make it a family rule or a game at home that everyone eats only healthy foods so every member of your family will get used to a healthier lifestyle.
Take some weight loss supplements
As we prefer natural ways to lose lose weight as it will help you for longer time. But when you were trying to lose weight fast like in 2 weeks or a month. Then it is highly advisable that you can take some good weight loss pills that accelerate your weight loss program.
As natural ways can help you to get fit and helps you to maintain your weight, so that you should gain back your weight again. But it will not give you such quick results. Take some weight loss supplements with your natural weight loss activities. That helps you to lose weight fast and permanently.
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Fast Intermittently
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method.
Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits.
Eat More Fruits and Vegetables
Fruits and vegetables are extremely healthy, weight-loss-friendly foods.
In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.
Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less
Conclusion
There are several practices that you can do to lose the extra weight that you’ve been carrying around. Following healthy guidelines ensures the weight will stay off going forward.
To maintain good health and well being, you should do exercises regularly. Exercising for thirty minutes daily can help you balance calorie consumption and help you maintain weight once you reach your desired body weight.
Record your weight regularly to track your progress, but don’t get frustrated or disheartened if you are not able to reach your aimed weight loss goals right away, you can and will reach your goals eventually. The main objective is being healthy and you should aim for that first.
Make sure you get enough sleep to ensure that the hunger hormone levels stay under control and you can balance your energy levels so as to continue your daytime activities easily.
Avoid stress as it can make it harder to lose weight. When you’re under stress your body increases cortisol levels that reduce your metabolism. To control your stress levels, you can do meditation or yoga. Good luck!!