How To Lose 2 Kg In A Week?
How to lose 2 kg in a week? Because weight loss, in general, is highly dependent on your metabolism and other factors specific to you, such as physical activity, calories intake, and body absorption, that promise will not be fulfilled for everyone. Liftyolife can advise you on the best methods for losing weight. These suggestions will help you lose weight quickly and safely.
You can lose 2kg in a week if you follow 20 ways below:
1. 30 minutes cardio every day
To avoid weight gain, you have to burn more calories than you consume. You should always push your body to be in a calorie deficit, which means there are no redundant calories, and calories cannot be converted back into fat. Cardio exercises are excellent workouts for burning calories even after you finish them. Any exercise getting your heart rate up will burn calories in your body. You can work out cardio exercises such as kickboxing, running, swimming, or spinning. These are the best ways to burn the most calories and get in shape. These types of exercises will help you burn 200 to 300 calories while also toning your arms, legs, and core in 30 minutes. You can also burn more calories by incorporating interval training into your workout. HIIT or high-intensity interval training involves short bursts of intense cardio followed by slower physical activity.
2. 36 push-ups and lunges on every alternate day
Push-ups and lunges are two exercises that are common for people who want to lose weight. They not only burn calories but also help to shape muscle. Keep doing as much as you can because there is no gain without pain. These incredible workouts can help you get in shape in amazing ways. If you do push-ups and lunges every alternate day for three sets of 12 reps, you will notice a significant difference on your weighing scale in no time. Push-ups work your upper body, while lunges work your lower body parts like your thighs, buttocks, and hips. Your back and legs must form a straight line during your push-ups, as this will help improve muscle tone.
3. Check your timing
It is an example of a type of intermittent fasting. This means that you only eat for 8-12 hours a day, and the rest time you don’t eat anything can increase your calorie intake. Ideally, we need 10-12 hours without food overnight from 6 pm the previous day to 7 am the next day. Extend this period as long as you can until you are truly hungry. When fasting, no energy should be consumed; instead, drink water, dark coffee without milk and sugar, and so on.
4. Choose a liquid breakfast
Although breakfast is the most important meal of the day, you can do it in an effortless way. Many ideas for a healthy breakfast are a protein-based shake, meal replacement, or even Greek yogurt with a little pureed fruit. These calorie-controlled and high-protein options will keep you full until lunchtime while limiting your calories to half of what you usually consume at breakfast. A meal replacement is simply a concentrated form of milk protein fortified with the nutrients found in a full meal, but for only 180-200 calories.
5. Cut out one sinful food indulgence completely
Do you know that even if you do a lot of exercise in 20 minutes, you only burn 200 calories, whereas a hamburger contains 295 calories? Is that a surprise? So, start eliminating one item you’re used to eating and sticking to the routine without cheating days. There will be no sweets, fried snacks, or junk foods.
6. Decrease salt intake
Why is salt an enemy of weight loss? This is because salt causes bloating and prevents you from dropping kilos. It is a huge factor causing weight gain. Moreover, you also feel thirstier and hungrier when you consume too much salt. Instead of food with high sodium levels, choose fresh ones. Your belly will get smaller thanks to this action.
7. A diet soft drink does not help you lose weight
Why is salt a weight-loss stumbling block? This is because salt causes bloating and makes it difficult to lose weight. It plays a significant role in weight gain. When you over-consume salt, you become thirstier and hungrier. Instead of purchasing high-sodium packaged foods, opt for fresh meals. You will notice that your stomach shrinks, and your face becomes less puffy.
8. Drink plenty of water
Water is known as a beautiful companion. It is no different in your weight-loss journey. Even if you are not thirsty, drink water regularly. Increasing your water intake will hydrate your body, which is beneficial to your overall health. You will also feel fuller and less hungry. Men should consume approximately 15.5 cups (3.7 liters) of fluids per day, while women should consume about 11.5 cups (2.7 liters).
9. Eat five meals a day
Because you are more hungry than usual, each large meal can increase the amount of food you can eat. Reduce the time between meals and the size of your meal portions. Do not leave long periods between meals, such as four or five hours. This will help to boost your metabolism and encourage weight loss. Consume a high-protein breakfast, and eat fruits in the morning rather than the afternoon because they are high in sugar. Eat a small dinner at least two hours before bedtime to allow your body time to digest it.
10. Eat good food after workouts
As previously stated, 20 minutes of exercise can burn about 200 calories, but the amount of calories in food is much higher. People are often unaware that their calories while exercising are usually lower than they believe. This mindset will make them eat more than they burn when exercising. This becomes an issue if you are trying to lose weight and keep it off. In most cases, your body has ample energy reserves in the form of stored glucose and fat to draw from. You probably don’t need to eat that much before or after a workout to get enough fuel.
11. Eat salmon
Fish is a high-protein food. So you should include this seafood in your regular diet to help you figure out how to lose weight fast. Salmon is high in nutrients. This fish not only helps build muscles but also helps tone them. No matter how the salmon is cooked, it will automatically give your face a certain contour.
12. Get enough food on your plate
It is best to eat about 80% of your stomach capacity at once. Therefore, only eat what’s on your plate and don’t go back for seconds. This prevents you from feeling guilty about overeating. Placing food in your sight makes you want to reach for more, even if you’re full.
13. Go low calorie at night
Of course, you don’t do any exercise or work at night, so your body doesn’t require as many calories. The key to weight loss success is a small, light dinner. Our dinner meals are frequently 600 to 800 calories when we only require 300 to 500 calories depending on our gender, activity level, and size. Reduce your caloric intake at dinner by 200 to 300 calories.
14. Just walk
Walking will help you keep the calories burning and fill the gap between calories in and calories out. In other words, when you start a new weight-loss regimen, you frequently increase your training, but exercising more when you are eating less can result in an insufficient difference between calories in and calories out for weight loss. Avoid this when you reduce your calorie intake by simply walking as your daily exercise. Aim for 10,000-12,000 steps per day to support a 1-2kg weight loss for a week.
15. Late afternoon protein
Adding a late-afternoon protein-based snack to your calorie intake serves two purposes. For starters, it curbs your appetite in the late afternoon and breaks up the day, but more importantly, it allows you to keep your final meal of the day lighter because you won’t be as hungry. At this time, the best options include a small number of carbohydrates to help control sugar cravings and 10-20g of protein. This translates to wholegrain crackers and cheese, a nut-based snack bar, Greek yogurt and berries with a few nuts, etc.
16. Maintain a rigid posture at all times
This tip will help you in improving your balance. Straighten your spine, push your shoulders back, and tuck your tummy in for a streamlined and confident body posture. When sitting or walking, do not hunch. This will train you to flex your muscles and keep them strong and fit rather than droopy and loose.
17. Never be hungry
When you’re hungry, you can eat whatever you see and as much as possible. This is because your body requires a lot of calories during this time to maintain its essential functions. Avoid this by planning ahead of time. Always prepare snacks and meals. Have healthy snacks, such as hard-boiled eggs, pistachios, crackers, raisins, and yogurt. You should not skip meals. Finally, choose protein-rich foods to help you feel fuller for longer and build lean muscle.
18. Replace a meal
Swapping one meal per day for a vegetable or salad-based option means you are still eating plenty but significantly reducing your calorie intake. Soups made with vegetables work particularly well because their large volume and high water and fiber content help to fill you up. Another option is a salad packed with leafy greens, carrots, cucumber, tomatoes, and capsicum and topped with an extra virgin olive oil dressing that will keep you full for several hours and contain fewer than 200 calories.
19. Switch to complex carbs
Foods high in complex carbohydrates include brown rice, oats, and fruits and vegetables. More carbs should be consumed in the first half of the day or before 2 pm. Complex carbohydrates can be added to your diet to boost energy and weight loss. For example, instead of regular pasta, try whole-grain pasta and oats for breakfast.
20. Use the green, orange, and red rule
Because most vegetables are colorful, you will eat more vegetables than usual if you follow this rule. Include food that is one of these colors in as many meals as possible. This can help in reducing your calorie intake.
How to lose 2 kg in a week? These tips assist you in losing weight and improving your overall health. Liftyolife hopes that if you follow more than half of the 20 tips above, you will be able to lose 2 kg or more in the shortest amount of time. Reread it and decide which options are best for you and your time.
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