To lose 7 kg in 2 weeks, or 3.5 kg per week, you need to establish a daily deficit of about 3500 calories. To achieve this, you should have a very low-calorie diet and do a lot of physical activity every day, but it is not recommended. It is generally healthier to lose 0.5-1 kg per week because that way you only need to burn 500-1000 more calories than you eat in a day. However, if you want to lose weight quickly for an upcoming event, you can try some strategies for better results. Reduce your daily calorie intake to create a daily deficit and move more to increase the amount of calories you burn each day. You can also change your lifestyle in a way that makes it easier for you to reach your goals.
Steps
Method 1 of 3: Change Your Power Source
Step 1. Keep track of what you eat in a food diary or similar application
To create a calorie deficit, you will need to monitor everything you put in your teeth. A food diary or application is the best way to do this. Record everything you eat inside the tool of your choice. Eliminate 1200 calories a day if you are a woman, or 1500 if you are a man.
- Try to write down everything you eat and drink right away so you don't forget. Alternatively, if you already know what you are going to consume, enter it in your tracker in advance. This habit can also help you ration calories and distribute them evenly between various meals and snacks.
- Keep in mind that the type of diet does not matter: it can be a low-fat or low-carbohydrate diet. Both approaches are equally effective, so choose the option that works best for you.
Step 2. Eat 2-3 servings of fruit and vegetables with each meal
Fruits and vegetables contain fewer calories than many other foods and are still filling because they are rich in fiber. Consuming more of it with each meal will cut calories and satisfy your appetite in a healthy way.
At each meal, try to fill half your plate with fruit or vegetables. For example, you could accompany breakfast toast and eggs with 350g of melon, eat a green salad with a plate of minestrone for lunch, and a portion of skinless chicken breast and brown rice with 300g of steamed vegetables. for dinner
advise: avoid adding butter or oil, otherwise you will increase your calorie intake. Instead, try flavoring the vegetables with herbs, spices, vinegar, and lemon juice.
Step 3. Include 2-3 servings per day of low-fat dairy products
Consumption of low-fat dairy products as part of a low-calorie diet has been shown to promote weight loss. So, consume 2-3 servings of milk, yogurt, or low-fat cheese every day.
For example, you could eat breakfast cereal in the morning with 250ml of 1% fat milk, add a wedge of low-fat cheese to a turkey-stuffed sandwich for lunch, or dine on a tomato-based pasta dish. 120 g of low-fat cottage cheese
Step 4. Consume spicy foods to activate your metabolism
The capsaicin contained in spicy foods helps to speed up the metabolism and, consequently, helps to lose weight and keep it low. Therefore, include hot peppers, sauces and spices to get more capsaicin from your diet.
For example, you could skip a couple of jalapenos with onions as an appetizer for chili con la carne, add a couple of tablespoons of hot sauce to a burrito, or season baked chicken with a pinch of cayenne pepper
Step 5. Replace high calorie foods with low calorie sources
The small changes, when added together, allow you to not exceed the total daily calorie intake that you have set yourself to respect. If you find that most of your excess calories come from what you drink, switch to water or another low-calorie beverage. If you indulge in a lot of junk food snacks throughout the day, replace chips and sweets with sliced fresh fruit and veggies.
Drinks play an important role in excess calories. Consider how many glasses of fruit juice, soda, and other sugary drinks you consume throughout the day. If you drink just over 700ml per day, switching to water can cut you around 400 calories
Step 6. Try intermittent fasting to promote weight loss
Intermittent fasting has been shown to help with weight loss. To practice this, plan your meals to fall within a time frame of 8-10 hours a day. So, you shouldn't touch food between the end of one interval and the beginning of the next, which falls on the next day.
For example, if you choose a window that runs from 07:00 to 15:00, you could have breakfast at 07:00, lunch at 11:00 and dinner at 15:00. So, you shouldn't eat until 07:00 the following day
Method 2 of 3: Lose Weight with Training
Step 1. Increase exercise throughout the day to burn more calories
By doing a lot of physical activity you can increase your calorie expenditure and lose more weight. Even the slightest change in your daily life can prove beneficial. Increase the total amount of calories you burn per day in the following ways:
- Walking or cycling to run your errands.
- Parking farther from the entrance to the supermarket, office, etc.
- Getting off the bus a few stops before your destination and walking the rest of the way.
- Taking the stairs instead of the elevator.
- Doing squats or hops with your legs apart during commercials while watching TV.
Step 2. Practice 150 minutes a week of moderate-intensity cardiovascular exercise
It is the minimum amount of cardiovascular activity recommended for staying healthy, but it is even more important for losing weight. Choose a sport you enjoy and incorporate it into your daily habits.
For example, you could go for a walk, run, or bike ride every day if you enjoy being outdoors. Alternatively, if you prefer to work out in the gym, try using the elliptical machine, take an aerobics class, or swim
advise: Keep in mind that you can split your workout into smaller sessions if you can't complete it in one go. Try doing three 10-minute workouts a day or two 15-minute workouts instead of a full half hour.
Step 3. Consider muscle strengthening to build lean mass
An increase in muscle mass helps you burn more calories even when you are at rest. Include two 30-45 minute strength training sessions throughout the week and work all major muscle groups each time, including arms, legs, back, abs, glutes, pectorals and shoulders.
To tone your muscles, you can lift weights or use resistance bands or practice bodyweight exercises to increase strength. Choose the option that best suits your needs
Step 4. Try high intensity interval training to burn more calories.
Also known as HIIT (High-Intensity Interval Training), it is a type of gymnastics that alternates moderate cardiovascular exercise and high-intensity physical activity. By going back and forth between the different intensity levels, you will increase physical stamina and burn more calories.
- For example, you can walk for 4 minutes, run for another 4 minutes, and finally walk for another 4 minutes by repeating this pattern several times. Continue to alternate the two intensity levels for a total of 30 minutes.
- Many gyms offer HIIT classes. Try following one to make your workout even more challenging.
Method 3 of 3: Making Lifestyle Changes
Step 1. Limit your alcohol consumption
Alcohol contains empty calories and also lowers inhibitions, so you end up eating more than you normally would. Limit yourself to no more than 1 drink per day if you are a woman or 2 if you are a man.
One alcoholic drink is equivalent to 350ml of beer, 150ml of wine or 40ml of spirits
Step 2. Drink water whenever you are thirsty
By keeping yourself hydrated you will avoid confusing thirst with hunger, overeating or when you don't actually have an appetite. Rather, consume water throughout the day and every time you sweat to keep yourself hydrated.
Try carrying a reusable water bottle with you wherever you go and refill it whenever it is about to run out
advise: if you don't like still water, add a lemon wedge, some berries or a slice of cucumber to flavor it without too many calories.
Step 3. Get 7 to 9 hours of sleep every night
Rest helps you make better decisions about your nutrition and have the energy to keep exercising. Go to bed at the same time every night and wake up at the same time every morning to maintain a regular schedule. Here are other tips you can take to sleep better:
- Turn off electronic devices 30 minutes before bedtime.
- Avoid caffeine in the afternoon and evening.
- Keep the bedroom cool, dark and quiet.
- Use the bedroom only for sleeping and not work, eat, or do housekeeping calculations.
Step 4. Consider relaxation techniques to avoid stress
The pressures of everyday life and the desire to lose weight quickly can exhaust you. Stress causes some people to eat more than they normally would causing weight gain. So, find at least 15 minutes a day to relax. Try using one of the following techniques:
- Yoga.
- Meditation.
- Progressive muscle relaxation.
- Deep breathing.
