How to lose weight is a quest several brave men and women venture onto. But few end up finding the holy grail that is a fit body. Traditionally, this quest begins on the first day of every year. But in a month or two, weight loss plans tend to lose steam. So if your New Year resolution of losing weight hasn't gone the way you thought it would and you're on the verge of giving up completely, don't lose hope just yet. We might have a solution to help you get things back on track and make up for lost time.
If you're worried that you would need to follow a long-term weight loss plan, don't sweat. The key to shedding flab is to take things one step at a time and set smaller targets instead of higher, unrealistic goals which will only lead to disappointment if they are not achieved. So, if you're willing to give it a shot, here are 8 simple ways how to drop 2 kg or more in just one week.
Drinking ample water throughout your day is crucial if you want to lose weight. Keeping yourself hydrated helps boost metabolism, keeps you feeling full longer and also helps with intestinal transit. Space out your water consumption throughout the day by drinking a minimum of 2 liters on an average. Another liquid that could potentially aid weight loss is green tea as it helps you burn belly fat.
Additionally, consuming water in the form of green tea does not add any calories to your body. It is a great substitute for your morning coffee because milk and sugar are the two ingredients that will hinder your weight loss goals. If you want to drink juices, make sure they're natural and made fresh without any added sugar. Consume juices only until noon as they will not only fill you up but will also give you the extra vitamin boost your body requires to remain energized and healthy. Drinking water on an empty stomach since it has many benefits of flushing out toxins from your body, boosting metabolism and accelerating burning of fat. How many calories you burn depends on the frequency, duration and intensity of your activities.
One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss. A balanced diet together with regular daily exercise will enable to make lifestyle changes and attain this goal. Examples of menus on my website will help you with meal planning.
You have to watch your portion sizes and ensure you sit down and eat regular meals instead of snacking and picking. Nutrition needs vary according to individual metabolic rates and other factors such as activity levels and health status. I suggest you consult a dietitian to personalise a balanced eating pattern for your individual needs. Typically at such a consultation, the dietitian will weigh you, and ask about your medical history, eating and exercise habits, lifestyle patterns and history of weight.
They will then devise an individual eating plan and organise future consultations to track your progress and make adaptations to your present meal plan when necessary. Most people go on low-carb diets to try and reduce weight. This is perhaps because the right way to go about it is not cutting carbs but knowing how to balance them and when to consume them. It is essential to include carbohydrates in your diet.
This will help you shed fat and provide you with energy to exercise. Some popular sources of carbs are foods such as rice, oats and even fruits and vegetables. It is best to consume more carbs in the first half of your day or before 2 PM. Complex carbs can be added to your diet for good energy and to help you lose weight. For example, you can switch from regular pasta to whole-grain pasta and include oats in your breakfast.
Secondly, I would start a diet diary, recording everything you eat for a week and the time of your meals. When analyzing a diet diary we look at what foods you are eating at different times of the day, the volume of food consumed and importantly the amount of meals you are consuming in a given day. The best meal plan for weightloss involves a diet of 6 small meals a day, spaced out in two hour increments. Try looking up the "raw food pyramid" as it is a good indication of the food you should eat.
Include proteins at every meal, but only a serve that is smaller than your palm. To lose 5 kg in a week, you'll need to follow a strict diet and exercise regimen. Avoid foods that are high in carbohydrates, like bread, pasta, and rice. Instead, opt for lean proteins like chicken and seafood in addition to plenty of fruits and vegetables.
Drink at least 64 ounces of water daily to stay hydrated and to help you feel full longer, and get minutes of a moderate activity like running or swimming every day. I usually don't recommend calorie counting, as it can be counterproductive to maintaining a healthy, balanced approach to eating. This is one of the reasons why my online weight loss program has been specially designed so you don't have to think about calories. The key to successfully losing weight is remembering that slow and steady weight loss is better for your body than a drastic change. If you're following healthy weight loss habits, you should minimize your water weight loss while maximizing your fat weight loss, even as early as in the first week. Remember to keep your focus on establishing a healthier lifestyle, not just changing your weight.
A 2010 study from the University of Florida suggests that the key to long-term weight loss and maintenance is to lose weight quickly, not gradually. Among 262 obese middle-aged women, fast weight losers were those who shed more than 2 pounds a week. Compared to more gradual losers, fast weight losers lost more weight overall, maintained their weight loss longer and were less likely to put weight back on. The findings were published in the International Journal of Behavioral Medicine.Trim Belly Fat. This type of fat raises blood pressure and cholesterol levels, and increases the risk of diabetes, Alzheimer's and even some cancers. Visceral fat is far more sinister than fat elsewhere in the body.
Another common reason for a weight plateau is being less diligent with your eating and activity behaviours. Often when we start a weight loss program we're highly motivated, following the program religiously, tracking everything we eat and moving more each day. But as the weeks or months go by our motivation can start to waiver and old unhealthy habits can start to slip back into our routine. We often avoid keeping ourselves accountable when this happens, and sometimes we don't even realise our portion sizes have crept up or we're reaching for a second serving.
If you think you may have fallen into this trap, the best thing is to go back to basics and start following the program like you were when you first started. You know that the key to losing weight is to burn more calories than you consume, ie, you need to ensure your body is going through a calorie deficit. Any workout that gets your heartbeat racing is sure to burn calories in your body. Cardio is the best way to help you burn maximum calories to get fit.
One of the best forms of cardio is done in the open environment through running. If you like dancing, you can always incorporate it into your routine cardio workout. Other forms of cardio are spinning, kickboxing and boot-camp workouts. Thirty minutes of each of these exercises will help you burn 200 to 300 calories while simultaneously toning your arms, legs, and core.
Additionally, if you include interval training in your workout, you can burn more calories. HIIT or high-intensity interval training alternates between short bursts of intense cardio immediately followed by a slower physical activity. Next is your diet, a healthy ballanced diet is not a weight loss diet.
Is It Possible To Lose 3 Kgs In 2 Weeks It becomes a weight loss diet when you also reduced the calorie intake of that diet to less then what you burn inorder to lose wight every day constantly over a 7 day period. Vegetable based soups particularly work well, as their large volume and high water and fibre content help to fill you up. Whether you have a special occasion coming up or you just want to feel healthier, sometimes you might want to lose weight fast. Losing 5 kilograms in one week is a difficult goal to reach, but you may be able to do it with the right diet and exercise strategies. However, losing weight slowly will make it easier to maintain your weight loss.
After two weeks I lost 12lb , which I was shocked at! This was probably too fast a way to lose weight and I don't want to advocate this as a long-term technique. I have now introduced some carbs back into my diet and I am trying to slowly manage my weight loss to 1-2lb per week.
The idea of going on to a strict diet sounds like a daunting task and especially when you are looking for a quick weight loss plan. Well, to achieve this quick weight loss target, we often spend a bomb at the gyms and fad fitness centers and what not! But what if we tell you that you can simply lose three to four kgs a week just by following this simple diet plan that too without putting in much effort. So, here's a low on the GM diet, which can effectively help in losing weight fast. For some people, lost water weight can make the difference between two clothing sizes. But losing water weight is different from losing fat.
While cutting back on carbs can be a smart approach to weight loss, it needs to be part of a comprehensive program of healthy eating for sustained weight loss to occur. Australian Dietary guidelines as well as WW's program guidelines, recommend a safe weight loss rate of 500g-1 kg a week. You may lose more in the first few weeks, but this should even out over time. Losing weight too quickly isn't good for your health, and can actually make it harder for you to sustain the weight loss long term.
Losing weight too quickly can also pose a risk to your overall health including developing gall stones, irregular heart beat and excessive loss of lean muscle mass. Following a 'quick-fix' approach to weight loss also doesn't help you work on the root cause of your weight gain in the first place. Weight loss isn't just about what you eat and the activity you do – it's about your mindset and the way you think too. Shifting your mindset takes time, that's why a slow and steady approach will turn about to be the most effective in the long run. Research has shown that eating a low-carb diet can help you lose weight fast.
In fact, a short-term decrease in carb intake may help reduce water weight and bloating. Hence, many people go low-carb when trying to slim down. Eating plenty of protein, particularly lean protein sources, is linked to increased metabolism and decreased appetite, which may effectively aid weight loss. After realising this, I did a little bit of research online particularly about cutting down my carbohydrate intake. I researched on The Live Strong and Mayo Clinic Websites, who provide scientific and medical views on nutrition and dietary requirements. After reading a while, I found something called Ketosis, which is sometimes caused by a lower carbohydrate diet.
Ketosis is ultimately a metabolic state where your body starts to break down stored fat and to burn it for energy. It also said that this should not be done in longer term dieting – so I thought I would try it for 14 days to see if it was carbs that was the cause of my weight gain. But you should keep in mind that nutritious, fresh foods are healthier than processed "diet" foods. It's also important to eat enough food every day so that your body doesn't think it's starving and slow down your metabolism.
Focus on a balanced diet with lean protein, lots of fresh vegetables, whole, unprocessed carbohydrate and fruit sources, and small amounts of unsaturated fats. This Indian diet plan is balanced and helps shed those extra kilos without any significant diet changes. Having a calorie-conscious diet plan with minor lifestyle changes will accelerate weight loss safely and keep it off in the long run. Moderate physical activity is also essential to stimulate calorie burn and achieve steady weight loss.
We recommend switching to a customised Indian vegetarian diet plan that accelerates weight loss. However, experts recommend slow and steady weight loss for long-term benefits. Losing around one kg per week is within a safe and healthy rate.
But, if you're starting a diet plan, losing around two kg or more in the first week is expected as most of it is water weight. Ook at it as a lifestyle change rather than crash dieting – this way it is more sustainable too. A fat loss of between 1-2lb a week is the most healthy and safe. Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss.
However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits. While it's important to lose weight gradually, you can progress your running until you're doing as much as you can with the time, energy and motivation you have.
If you are highly motivated, consider a long-term goal of building up to 60 minutes of running per day, 6 days a week. For example, a 150-pound person who runs 10-minute miles will burn more than 4,000 calories per week on this schedule. Once you stop losing weight (and you've already tried the other strategies in this article) reduce your daily energy intake by 100-to-150 calories per day .
This will usually "buy" you another 7-to-10 days' worth of fat loss. I think you first need to go to a physician and dietitian to diagnose cause of no losing weight. If you have a healhty diet and exercise regularly, you should lose weight at least slowly. I am not a doctor, but may be you are not eating right?
Many healthy products can make you gain weight, bananas, for instance. It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. Including a healthy snack or two can be a part of a weight loss plan. The fluid and flavor can help trick your brain that you're feeling satisfied. Everyone's different, but the NIH recommends eating 1,000 to 1,200 calories a day for women and around 1,600 calories a day for men.
