Fluctuations in our weight are the result of many complex biochemical processes that occur in the body every second. Let's try to give them a brief and understandable description. If the amount of energy you absorb from food exceeds the amount you have used, the remaining difference is stored as reserves. Typically, we see them on the hips and waist area. Also, metabolic disorders and hormonal problems are often blamed for the appearance of excess weight. However, even with such ailments, fat reserves are not replenished by themselves.
Thus, the answer to the question of how to lose weight in 2 months is extremely simple: you need, first of all, to moderate your appetite. And to speed up the process of weight loss, you need to master at least the simplest physical activity.
Basic Rules
Losing weight in two months is not at all difficult. But it is undesirable to sit on any one diet for this. After all, you should eat well. Therefore, you need to compose your diet, largely consistent with the well-known rules of dietetics. Let's denote them below.
Separately, it is necessary to say about the drinking regime. Those who are determined to lose weight should drink a glass of clean water immediately after waking up. If you wish, you can throw in a slice of lemon. This is required for the body to wake up and activate the metabolic process.
In addition, you should drink another glass half an hour before meals. This simple technique will help reduce your appetite. It is important to remember that you cannot drink food with food. And it’s better not to do this right after finishing the meal. Because of this, digestion slows down. Losing weight in this case will be extremely problematic.
Don’t forget that every day those who want to say goodbye to extra pounds need to “refuel” with 2 liters of water.
No diets
How to lose 10 kg without harming your health? There is only one solution - healthy eating. It practically duplicates what is written above, with the exception of a few nuances. Almost everyone is allowed to eat, but in small portions. Some sweets are allowed - natural marshmallows, honey, homemade baked goods made from whole grain or oatmeal. Sometimes you can treat yourself and even eat a hamburger, you just have to work it off. You know how to lose 10 kg correctly, all that remains is to translate the knowledge into reality.
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Nutritional recommendations
- To get the maximum possible weight after a 2-month struggle for figure, you will need to completely exclude from your menu any pastries, all sweets, baked goods, smoked meats, various snacks, fast food and other unhealthy foods. If, due to such serious restrictions, you experience severe psychological discomfort, you can eat a small slice of chocolate (black, without additives).
- Breakfast, lunch and dinner should be alternated with snacks (2-3 per day). Small meals are the key to fast metabolism.
- The first meal (breakfast) should be as filling as possible. The calorie content of all others should be reduced little by little.
- The most important rule is to chew slowly and thoroughly. The fact is that information about the onset of saturation enters the brain with a delay. Thus, you eat more than you need. Eating leisurely can help you avoid gaining extra pounds.
Nutritional Features
For your 2-month efforts to be successful, it is recommended to make a complete switch to boiled or steamed food. Fried foods are strictly prohibited. Set meals are welcome, which consist of soup, salad, a light side dish and lean meat product.
It is very important to strictly follow the diet. You should eat your last meal 3 hours before going to bed. Therefore, forget about the rule of not eating after 18:00. Unless, of course, you go to bed at 9 pm.
With the help of fasting-dietary therapy, you can get rid of toxins and restore the correct balance between carbohydrates and proteins. This will bring you one step closer to your goal. During a 2-month course, you may have several fasts (fastings). They go as follows. First, there is a strong desire to eat something and your health worsens (but you shouldn’t be afraid of this). Then you get used to small portions, and your condition is completely normalized. Stability and improvement in mood usually appear from the second month of diet therapy.
Intensive fasting and complete fasting are acceptable. However, this is allowed only once a week, not more often.
Other ways to lose 10 kg in 2 weeks
There are several other ways that can help you lose weight quickly. Some of them include:
- Active games with children.
- Cycling – regularly.
- Fast walk.
- Work in the yard, garden and vegetable garden.
Ketogenic diet for fast weight loss
The ketogenic diet is a low-carb, high-fat diet that limits carbohydrate intake to help increase the body's fat-burning potential. Typically, people who have gone on a no-carb diet see rapid weight loss in the first few weeks of the diet. The keto diet can help obese people lose weight.
There's one thing you need to be aware of when eliminating carbohydrates from your diet: many foods that contain carbohydrates also contain beneficial nutrients and vitamins.
For example, if you cut out whole grains and brown rice, you'll miss out on nutrients like B vitamins and magnesium. These are important nutrients for producing energy in your body, so you will get tired quickly.
3-hour diet for quick weight loss
The 3 Hour Diet can help you lose weight quickly without giving up many of your favorite foods. It involves eating small meals every 3 hours and limiting calorie intake to 1,400 per day. Results are often visible within the first 2 weeks.
Intermittent fasting
Intermittent fasting, or the 5:2 diet, can help you see quick results and achieve your weight loss goals. Intermittent fasting involves eating normally for 5 days a week and limiting your calorie intake to 600 for 2 days in a row. This diet will only work and help you maintain weight as long as you follow it.
Unsafe ways to lose weight
When you search online for ways to lose 10kg in 2 weeks, you will come across many unsafe ways to lose weight quickly.
Skipping meals
In your diet plan to lose weight in less than a month, you should not skip meals. For example, eating breakfast helps raise your blood sugar levels and gives your body the boost it needs throughout the day. You also get important vitamins and nutrients from breakfast and reduce your tendency to snack. People who eat breakfast every day can lose weight and lose weight faster.
Skipping one or more meals throughout the day should not be confused with intermittent fasting. Intermittent fasting does not involve skipping meals, but does reduce calories for 2 days a week. However, most 5:2 diets include 3 low-calorie meals on fasting days that contain large amounts of vitamins and minerals.
Unusual diets
If you're trying to lose 10kg in a short period of time, you'll want to stay away from "fad" diets. Fancy diets can give quick results, but the extra pounds usually return very quickly after finishing the diet.
Such diets typically restrict important food groups and can cause various health complications, such as kidney stones, high blood pressure and cardiovascular problems.
Diet pills
Diet pills will not help you lose 10 kg in two weeks. Because diet pills and dietary supplements tend to be expensive, they can help you lose thousands of dollars a month, not pounds of fat. Pills can have a very weak effect and only in combination with the right foods, but on their own they will not help you lose weight quickly.
Starvation diets or fasting diet
Famine diets and extreme fasting are not safe ways to lose weight in a week or two. While fasting diets lead to rapid weight loss, they can also cause muscle loss and can even cause your body to burn calories more slowly. You may find that at the end of the diet you gain more weight than you lose.
Exercises and cosmetology
When we are losing weight and want to lose as much weight as possible in 2 months, we need to pay enough attention to physical activity. After all, the accumulated fat depot in the body needs to be spent somehow. Many people neglect this, covering up their laziness by not being able to go to the gym. In fact, you can exercise not only there. Train at home by watching relevant video tutorials on the Internet. If you also don’t have the willpower for this, at least take yourself walking every night. Still, it's better than nothing at all. In general, of course, you should try to find time to do a couple of simple exercises.
Special cosmetic procedures will help eliminate the appearance of cellulite and tighten slightly sagging skin. Among the most popular are various wraps and massages. It is advisable to do them in a beauty salon. Is it possible to do this at home? Certainly. If you have everything you need for this.
Physical exercise
There is no need to purposefully pump up muscles. If you want to lose weight, tightening them and accelerating your metabolism will be enough.
It’s not worth throwing yourself at various exercise machines and trying to redo everything at once on the first day of classes. Firstly, you have two whole months left. And secondly, dizziness, shortness of breath and pain felt by every cell of the body can discourage the desire to exercise for a long time. To begin with, you should do several squats and bends. Please note that the sensations after training should be extremely pleasant. Then every day you need to slightly increase the number of approaches in each exercise and alternate them with the rest. The following exercises are most effective for losing weight at home:
- Hoop (also known as a hula hoop) - twist for 10-15 minutes every day.
- Tilts forward-backward and left-right - 50-100 for each side.
- Exercises for hips and legs: squats, lunges and swings (total number - 50 times).
Speaking about losing weight within 2 months, one cannot fail to note how beneficial exercise really is. Just 20 minutes a day - and your figure will very pleasantly surprise you.
How to lose 10 kg - Cut calories
Reduce your calorie intake to lose weight fast!
One of the best ways to lose weight quickly in 2 or 3 weeks is to reduce your daily calorie intake.
Reducing your calorie intake helps speed up weight loss because you burn more energy than you consume. To quickly lose 10 kg:
- replace food with something healthier,
- limit your intake of saturated fats,
- eat small portions.
Eating fewer calories each day will help you lose 10 or even 15 kg at a sustainable pace in 2 weeks while improving your overall health. According to the National Heart, Lung, and Blood Institute, you should cut your daily calorie intake by 500 to 750 calories per day to lose weight in a couple of weeks.
NHS doctors recommend some healthy food swaps to help reduce your calorie intake and lose weight faster. Here are some examples that will help you lose up to 15 kg per month:
- Replace white bread with healthy whole grain bread.
- Choose leaner meats such as turkey, chicken breast and beef tenderloin of choice.
- Instead of creamy cheese sauces for pasta or fish dishes, choose tomato or vegetable sauces.
- Replace sugary soda and juices with green tea (it will also help you lose weight faster).
- Choose low-fat alternatives when it comes to dairy products.
Change your eating habits
If you want to lose 10 kg in 2 weeks, you must change your eating habits.
Changing your eating habits will help you lose weight quickly and maintain the results in the long run.
For example, one way to speed up weight loss and shed extra pounds is to drink a glass of water before every meal. A study found that drinking up to 500 ml of water 30 minutes before meals helped overweight people shed extra pounds easier and faster.
Protein for weight loss
Another habit that can help you lose ten pounds in a couple of weeks is to start your morning with protein. Start your day with eggs for breakfast or lean meats, milk or nuts. These are all excellent sources of protein that will keep you fuller longer and give you plenty of energy. This will reduce the temptation to snack throughout the day and help you lose weight in a two or three week diet program.
You can also lose 10kg much faster in 2 or 3 weeks if you are careful about when, what and why you eat. A study published in the Journal of Occupational and Environmental Medicine found that emotional eating is associated with weight gain. Emotional eating has been found to cause people to become overweight and obese.
There are many effective ways to overcome this. These include reducing stress and anxiety, getting good sleep, and consuming adequate amounts of fiber and protein.
Small and frequent meals are recommended to lose weight in 2 weeks - this will help you lose 10 or even 15 kg faster.
Instead of skipping meals throughout the day, you may find that eating small, frequent meals throughout the day helps you lose weight at your own pace.
Reducing portion sizes
Reduce your serving size to lose more weight faster and lose pounds of body fat. Research has shown that when people ate smaller portions for lunch, their daily calorie intake was reduced by 30%. The researchers concluded that eating smaller portions may help treat and prevent obesity.
Another study found that eating more vegetables, lean protein, and less fatty foods can help you reduce your calorie intake and lose weight much faster.
You can also try using a smaller plate for meals at home and losing weight is a safe and healthy way to manage your weight.
Reduce your carbohydrate intake
To lose more fat and lose 10kg in 2 weeks, you should also limit your intake of unhealthy carbohydrates.
Unhealthy carbohydrates that can make weight loss difficult include: simple sources of carbohydrates such as white bread and pasta, cakes, pastries and sugar. Low-carb diets have many proven health benefits beyond just rapid weight loss.
When reducing your carbohydrate intake, you must remember that there are also complex healthy carbohydrates that should be included in your diet. These include :
- whole wheat bread,
- brown rice,
- whole wheat pasta,
- beans,
- vegetables and fruits.
Remember that dietary fiber helps control weight and may reduce the risk of heart disease and colon cancer.
Doctors recommend switching to whole grains as much as possible and avoiding foods with sugar. You should also eat plenty of fruits and vegetables every day, and include beans in your diet.
Limiting sugar intake
You should avoid junk food and limit your sugar intake to lose weight quickly. Junk foods and foods with added sugar not only have very little nutritional value, but can also make it very difficult to lose weight quickly in a short period of time.
Research has shown that people become more obese as the number of fast food outlets increases. Many people find it very difficult to resist fast food, which ultimately leads to consequences such as gaining excess weight.
Avoiding sugary foods and soda can also help you lose weight in two weeks, while limiting foods containing refined sugar can help a person lose weight and reduce obesity rates.
Drink water to lose weight and fat quickly
You can also lose a few pounds much faster if you increase your daily water intake. Drinking more water not only helps you lose weight around your waist, but also prevents symptoms of dehydration. Water is also one of the best ways to flush out toxins and improve your kidney health.
Drinking 1.5-2 liters of water every day has been proven to help you lose fat, as drinking water can - this is a healthy and cheap way for obese people who want to lose weight faster.
You don't need to limit yourself to plain water to lose 10 kg in a couple of weeks. You can make your own recipes by squeezing grapefruit, lemon or apple juice into water.
Make Lifestyle Changes
To achieve your goal of getting rid of excess weight and losing 10 kg in 2 weeks, you must also make some lifestyle changes and stick to an effective fast weight loss plan. Lifestyle changes to help you lose weight are just as important as reducing your calorie intake when it comes to shedding excess weight within a few weeks.
Be active during the day
While it's important to exercise regularly every week, staying active during the day will help speed up your weight loss process.
Research has shown that being active can help significantly increase your calorie expenditure. It has been found that movement can also protect against cardiovascular disease and reduce obesity in people who have difficulty exercising.
Here are some simple ways to increase movement throughout the day and help burn fat faster in weeks:
- Walk around the room while you talk on the phone.
- Always use the stairs instead of the elevator or escalator. If you work in a multi-story building, you can exit the elevator a few floors early and walk the rest.
- Take brisk walks for 10 minutes every 2 hours during your workday.
- To lose weight faster, try to get enough sleep. If you are serious about losing weight in a short period of time, then getting enough sleep is very important.
Lack of sleep is associated with weight gain and obesity. For example, feeling good reduces food cravings and overeating of high-carbohydrate foods. Plus, getting the right amount of sleep helps naturally balance your hormones and reduce body fat, increasing your metabolism.
To help improve your sleep patterns and stop fat accumulation in your body, here are some helpful tips to lose up to 10kg in 2 weeks:
- Do not work at the computer or watch TV at least an hour before bedtime.
- Go to bed and wake up at the same time every day, even on weekends.
- Avoid stimulants such as coffee, chocolate and alcohol before bed.
- Make your bedroom as dark as possible to help you sleep better.
- Turn off your phone, radio or music - you need to fall asleep in silence.
Stress relief
If you really want to lose those extra 20 pounds in two or three weeks, you must find ways to reduce stress in your daily life.
Stress increases cortisol levels in the body, which can increase the desire for sweets and fatty foods. It may also increase your risk of high blood pressure, heart disease, or diabetes.
Here are a few simple ways to manage stress at home and improve the effectiveness of your weight loss program:
- Exercise regularly.
- Get enough sleep.
- Meditate to calm your nervous system.
- Use natural methods to relieve stress - reading a book, music, walking in nature, drawing, etc.
To be confident and lose as many pounds as possible over a two-week period, it is very important to stay motivated.
Motivation for losing weight
Having strong motivation will help you stick to your weight loss plan, even if the results don't seem to be what you expected.
Doctors say long-term weight loss can only be achieved by making permanent changes to your eating habits and lifestyle. To motivate yourself to lose weight and keep it off quickly, here's what they suggest:
- Make a commitment and focus on your weight loss program.
- Find inner motivation through trusted friends who will support you.
- Set realistic goals for how much weight you want to lose over two to four weeks.
- Change your perspective when it comes to making permanent lifestyle changes and don't give up the first time you fail.
Exercise to lose 10 kg in 2 weeks
If you want to lose weight in the short term, you need to enhance your weight loss plan with exercise. Regular exercise is not only good for your heart, but it also helps you burn even more calories.
Here are some of the best ways to burn excess fat that accumulates on your hips, waist or other parts of the body:
Walking daily can help you lose weight faster. Increasing the amount of walking you do every day will help you shed those extra pounds in no time.
Research has shown that brisk walking for 30 minutes a day for a week was effective in losing weight. Increase the number of steps gradually up to 10,000. How to do this?
- Get off the bus a few stops early or park your car further away from your destination and walk.
- Take the stairs instead of the elevator.
- Include a brisk walk when you go to lunch.
Waiting for the New Year
You can lose weight by the New Year without extreme fasting and bullying yourself in the gym for days on end. Two months is enough. If you've been dreaming of impressing everyone with your outfit at the New Year's corporate party for a whole year, start fighting excess weight from the beginning of November. Follow a diet, exercise every day - then you will be able to consolidate the results you have achieved for a long time.
When the process of weight loss stretches over 8 weeks, the body perceives it quite well. In this case, beauty does not require special sacrifices. In addition, the correct eating regimen can subsequently become a useful habit. Then the problem with excess weight will disappear by itself.
Diet therapy started 2 months before the New Year will make it possible to easily get rid of 1.5 kg every week and rejuvenate in addition. In addition, metabolism will be regulated, energy and vigor will appear. In order to strictly follow the requirements of the New Year's diet, you need to gather all your willpower and adhere to a number of rules.
What results can be achieved by correcting diet and exercise? You will be able to lose about 5-15 kg by the New Year (depending on your initial weight).
Healthy approach to nutrition
The smartest decision would be not so much to adhere to any particular dietary system, but to gradually but firmly transfer your diet to a healthy path. First, you need to spend time creating a complete menu for the week ahead. If you like it, then you can stick with it further. But when the seasons change, it will still have to be revised, adding and excluding certain seasonal products from it.
A complex approach
Place a “black” list on the refrigerator (or any other visible place) with prohibited foods. So, you will have to completely abandon:
- fatty meat, sausages and smoked meats;
- bakery products and pasta, which contain premium flour;
- confectionery and any baked goods;
- vegetables with a high starch content (for example, potatoes, beets);
- corn (in the form of popcorn and cereal);
- bananas;
- grapes;
- chocolate (milk);
- honey;
- jam and jam;
- carbonated drinks.
As already mentioned, weight loss alone is not enough to achieve a beautiful figure. It is necessary to properly tighten the muscles so that the numbers on the scales are not overshadowed by sagging skin.
Various household tasks also help you lose weight by the New Year - for example, cleaning, washing, and so on. If you think that this is not enough, you can get small weights (sold in sporting goods), attach them to your legs and do housework with them.
