how to lose 15 kg in just 2 weeks

In this article: 💧Adjusting your plan and eating habits 💧Exercising to lose weight Looking for help to lose weight 💧Related articles Sources and quotes

To lose 15 to 17 kg from your body in 2 Weeks, you need to aim to lose an average of 2.5 kg each week, which requires you to burn 2,500 more calories than you consume in a day. will be needed. A weight loss of between 0.50–1 kg per week is considered a healthy rate, requiring you to burn 500 to 1000 calories more than you consume in a day. There may be a slower pace than you think, but one thing to keep in mind is that slow weight loss is more effective than fast weight loss to reduce body fat, waist size, and hip size. it happens. Due to rapid weight loss, you will most likely be losing water weight, rather than weight, and the weight thus lost may gain back again. A healthy weight for yourself Build a loss plan, exercise more, and use proven strategies to reach your true goal.

Method 1    Adjusting your plan and eating habits

Adjusting your plan and eating habits

1 Set yourself an achievable weight loss goal. It's okay to know how much weight you want to lose going forward, but it's equally important to have a short-term goal for now. Focus on how much weight you want to lose in 1 month and what you need to do to achieve it. Creating a few small goals will help keep you on track to achieve your big goal.

For example, you can set a goal to lose 4 kg in the first month, for which you will need to lose about 1 kg per week. This means that you have to burn an extra 1000 calories to achieve this goal, which you can do by reducing calories in your diet and exercising regularly.

2

how to lose weight fast in 2 weeks

Identify the number of calories you need and count calories to lose weight. Calorie counting is a good way to confirm that you are reducing your diet enough to lose weight. Your doctor can help you identify a healthy calorie goal, or you can calculate it yourself. Try to cut between 500 and 1000 calories per day from your diet, along with a combination of diet and exercise. Keep track of everything you eat and drink in a food diary or on a calorie tracking app. 

For women, a healthy amount is usually between 1,200 and 1,500 calories per day, while for men this amount is about 1,500 to 1,800 calories per day.

Tip: Even small changes can make a big difference in calorie intake. For example, if you drink 470 mL of sugary soda or juice every day, then drinking water instead will save between 200 and 300 calories!

3
how to lose weight fast in 2 weeks

Eat foods rich in low-calorie nutrients. Fruits and vegetables will fill you up with far fewer calories than other items like bread, chips, and candy. Eat 1 to 2 servings of fruits and vegetables with your meals to keep yourself satisfied even with fewer calories. Good options include: 

A salad made with fresh lettuce, spring mix or spinach, and tomato and cucumber.

Steamed vegetables like broccoli, cauliflower, green beans, and summer squash.

Fresh Sliced ​​Watermelon, Berry, Apple, and Pear

4
how to lose weight fast in 2 weeks

Think about intermittent fasting. Intermittent fasting is a method of eating in which you consume all your food during the most active part within a time frame of 8 or 10 hours. For many people, this is the time between 7 a.m. and 5 p.m. However, you can set a time frame that feels right to you. Make sure to stick to the same time frame every day, so you have 14 to 16 hours between your last meal on the previous day and the first meal of the next day. 

For example, if you want to have an 8-hour eating window with a 16-hour fast, you can have breakfast at 7:00 am, lunch at 11:00 am, and dinner at 3:00 pm.

Or, if you want to maintain 10 hours of eating with a 14-hour fast, you can have breakfast at 9:00 am lunch at 1:00 pm, and dinner at 5:00 pm.

5
how to lose weight fast in 2 weeks

Try a low-carb or low-fat diet. Because these will limit your calories through the available food choices, both of these eating strategies can help you lose weight. Therefore, it is important to choose a diet that you can stick to for a long time. If you prefer low-carbs like eggs, cheese, and non-starchy vegetables, a low-carb diet may work well for you. However, if you can't live without fruits, bread, pasta, and rice, then a low-fat diet will work best for you.

Remember, the most important thing is to cut your calories and create a deficit. If you are not reducing your calorie intake, you will not be able to lose weight.

6
how to lose weight fast in 2 weeks

Drink plenty of water instead of other drinks. Water has zero calories and gives your body the hydration it needs to function properly. You don't need to drink anything else. Drink more water every day to reduce your overall calorie intake.

Avoid sugary sodas, alcoholic drinks, and anything high in calories.

To flavor the water, try adding lemon to the water. Or you can add fresh berries or a cucumber slice to make it something more exotic.

7
how to lose weight fast in 2 weeks

Try mindful eating strategies to slow yourself down. Eating mindfully is a way to make your body more mindful and to feel the eating, which makes you eat less. . Here are some strategies for you to try out: 

Turn off the TV or computer or put your phone aside while you eat.

Eat with your non-dominant hand or with a chopstick.

Focusing on other aspects of your diet can also help slow your pace. Smell it, notice how it feels on your plate, and chew slowly to taste the flavors and feel the texture of the food in your mouth.

Method 2

exercising to lose weight

1
how to lose weight fast in 2 weeks

Exercise for at least 150 minutes each week. This is the minimum amount recommended to maintain good health, but the more you exercise, the better you will get. Try to get at least 30 minutes of exercise on most days of the week. Do something you enjoy to make it easier for you to stick with him.

For example, you can go for a walk during your lunch break or after dinner, go to an aerobics or spin class, or dance to your favorite music in your living room.

Tip: If you can't get through a full 30-minute workout at a time, break it up into smaller sessions, like two 15-minute sessions or 3 10-minute sessions.

2
how to lose weight fast in 2 weeks

Get more physical activity throughout the day. Doing just a little more when you get the chance can help you burn more calories overall and lead to weight loss. Activities you do during the day include: 

Parking away from your office or grocery store entrance

Instead of taking the elevator, take the stairs

walking or cycling to school or office

Standing up and moving around or doing squats while you're watching TV, on commercial breaks

3
how to lose weight fast in 2 weeks

Try high-intensity interval training to burn more calories. High-intensity interval training, also known as HIIT, is when you exercise at a moderate pace, then quickly go to high Do intensity exercises and then repeat regular intervals. You can combine HIIT with almost any exercise, such as walking, cycling, swimming, or even dancing. 

For example, you can walk at a moderate pace for 4 minutes, then walk at a high speed for 4 minutes, and then walk at a moderate pace for another 4 minutes. Keep repeating these intervals until you do your 30 minutes of exercise.

If you're cycling, ride a flat surface and then rock, then go back to the flat surface, then rock. Continue this for 30 minutes.

4

Try strength training to increase your resting metabolic rate. Building muscle increases your resting metabolic rate, which means you're burning more calories while you sleep. To build strength, you can use resistance bands, dumbbells, strength-training machines, or bodyweight exercises. Aim for 30 to 45-minute strength-training sessions each week.

Be sure to work on each of your major muscle groups during a strength-training session. These include your arms, legs, back, buttocks, abdominals, and chest.

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