Lose 4 Pounds in 2 weeks is a task not easy. Quite many people who chose surgery or weight lose medication to lose weight quickly; But besides that, the method of changing nutrition and lifestyle also helps achieve no less and more healthy. However, you should note that much weight loss in such a short time is not normal and you should consult your doctor about this plan before the start of implementation.
I. Changes In Diet:
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1. Switch to only drink purified water.
- Water purification effect the body, eliminates toxins, helps you to easily lose weight. In addition, the water contains no calories so will be better choice than sugary drinks. In fact, if you can limit yourself to only drink water, of excess weight may be reduced more. If you want to drink something that has flavor, please select the type of tea without sugar.
- This should be followed 24/7, except before you prepare exercise or aesthetic. Before the workout, you can drink a cup of black coffee (or add a bit of skim milk). Cafein will make you become spiritual excitement, help you exercise more engrossed.
- In addition to helping you feel full, drink water also increases the metabolic process. The recent study showed that drinking 2 cups of cold water can increase the metabolic process to 40% in just 15-20 minutes. Study participants who used the water to lose weight is that they reduce 14 Pounds in 3 months, mostly thanks to the drinking water only.
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2. Eliminate junk food from your diet.
- Remove a radical way. Can someone after following standard weight loss method, will be junk food temptations 1-2 times that not affected much. However, with the goal of losing weight than in a short time (like yours), the absolute must eliminate junk food.
- Avoid food high in fat as well as have a high sugar content. Please say: “NO” to any kind of breaded, fried food, chocolate coating, or sugar-coated.
- Read ingredient labels carefully. Even seemingly healthy things like yogurt or oatmeal bread can also filled with sugar.
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3. Remove starch.
- All dishes from pasta to Biscuits are contained many carbohydrates, sugar is camouflaged in it. This tiny enemies will cause the disorder of insulin components. Increase the amount of fat in the body, and ultimately make you gain weight. To restrict this, let’s cut the starch was processed-include white rice, bread, potatoes, along with biscuits, cakes, Donuts, chips, cake and ice cream…
- In general, you need to remove the starch out of the diet. Let’s face reality: Reduce 4 Pounds within 2 weeks is a tough challenge. To implement Ketosis diet, fat is the mode rather than glycogen, fat is a priority substance added (as has been absorbed), you will have to adhere completely to eat less or do not eat starch. You will have to give up all those starchy vegetables (such as potatoes, squash, carrots), all grains (including oats and rice) and sugar fruits such as bananas, oranges and apples…
- Anything else? When hunger will make you easy to be tempted back to old eating habits. So, need to keep eating these healthy foods regularly. Once you have eaten enough, you will make the correct decision.
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4. Eat foods that have “negative calorie”.
- Whether or not “negative calorie” foods are still controversial. In theory, there are a few foods that will make you spend more energy to digest than the number of calories that the food itself that provided. Even if you don’t burn many calories to eat this food then at least will also not tolerated more calories from them.
- For the vegetables, eat more asparagus, amaranth, broccoli, cabbage, cauliflower, celery, cucumbers, garlic, green beans, lettuce, onion, radish, spinach, and lettuce…
- For other types of fruits, let’s favor eating blueberries, melons, grapefruit, lemon, mango, papaya, Orange, raspberry, strawberry, tomato, Tangerine, and watermelon.
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5. Select the type of protein more lean and eat more vegetables.
- Instead of eating beef and pork, choose lean meats like chicken or fish. Eating fish is especially good because the fatty acids in fish provide the types of fats that are beneficial to the body and help limit the consumption needs of the sort many other fat or grease.
- For green vegetables, eat comfortably. Breakfast, lunch and dinner – eat as much as possible. Nutritious green vegetables, contain fewer calories and sugar (except potatoes) and help you feel full belly. Eating vegetables is the shortest way to lose weight.
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6. Be careful consideration temporary diet.
- The fact is that in the short term, this type of diet will work. If you are looking for a method to help you squeeze a quick weight loss that does not interest you might gain weight back then a temporary diet might be the choice in this case. You just need to note that this diet is not healthy and have no lasting effects.
- One of the temporary diets are most popular today is used for juices. One other candidate is the Master Cleanse diet-both are diets based on drinks. These methods provide quick results, but it is difficult to adhere scrupulously to the sustained and is not wise choice. If you have little risk, you can try, but remember to be careful with their advice.
II. Change Your Eating Method:
1. Make sure to eat enough meals of the day.
- While you may feel like to skip breakfast or don’t eat a day, you should fight to not do so. Prolonged fasting may cause decreased muscle and other health problems, on the other hand it can also make your weight loss methods become more difficult. When the human body is not getting enough nutrition, it will automatically begin to maintain the energy by burning them with a slower speed. You will probably find yourself losing weight dramatically after a few days early, but about two weeks later, your body will return to normal again.
- There will be exceptions if you are following a diet plan intermittently discipline. That is how not to eat anything within 8-24 hours and then consumed an estimated calories (but usually you will eat more). This method can be effective, but remember that you should only follow the expert’s consent. If done improperly, you even increases the tendency of the body’s fat reserves.
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2. Not eating after a specific time of day.
- Many successful people with a specific time plan. They will not eat after a certain time, the mold is usually about 7 to 8 pm. Limiting nighttime eating is the most miserable thing for most people, which the TV turn on, while your friends are still sipping as usual. Result is very difficult to restrain, but you will see this is fully deserved.
- Adjusting for reasonable with yourself. Let’s just follow this rule in five or six days a week. Give yourself about time out with friends-but it doesn’t mean you can totally comfortable. Tasting a glass of red wine and a couple of small pieces – Do not eat whole foods are laid out.
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3. Calculate your calories.
- The notion that calories consumed is important has gradually become obsolete. The fact that each person’s body is different, and not every type of calories consumed are the same. Furthermore, calorie calculation is very depressed. In other words, though good, is just general guidelines. For the purpose of this diet, it should calculate the amount of calories needed for your day. If you have really achieved results, great, enjoy yourself a piece of dark chocolate or adding a half pieces of chicken breast. Do not go over the limit, always for you appetite.
- Things you need to do is balance the calories burned with calories loaded into. In other words, the more you exercise more, you can eat as much. Often, the weight loss occurs when the amount of calories burned more calories loaded into. On average, a person must burn 3,500 more calories than the calories fed, will reduce the ~0.2 Pound. To lose 4 Pounds in 2 weeks, every day you need to reduce the over under ~0.3 Pound. This means that you need to burn more than 5,000 calories than the calories the loading on each day. Well, 1 requires very, very high.
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4. Control the diet.
- Not just about eating but also about how much you are eating. Even the healthiest foods should also be eaten in moderation. Start by using the small dish type and not used to eat constantly. Adhering to the diet on the label of the product and search for the information you are not sure.
- Snacking makes controlling your eating ineffective. To avoid having to eat the whole bag of nuts while you originally specified eat few grains, let’s calculate the amount you plan to eat first. So, when hungry, whether you eat more or less, it is still expected that you plan to eat and only that. You can precisely control the amount of food you have loaded.
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5. Considerations about the “cheating” a little.
- Dieting method is not constantly, and and revolving calories becoming more popular. For this method, the load a little more calories is a good thing, because that will help your body ward off status aircondition low (when the body stops burning calories). After a week of strict dieting, you might consider a little loose to enjoy the pleasure of eating-it can help your diet of standard.
- If the diet lasts, you can spend a day to eat. Eat anything you want. However, for with the diet for 2 weeks, it’s best to limit themselves within an hour or two. So, take 60 minutes this week to hit the streets and enjoy the food. But then, let’s return to your schedule.
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6. Eat more often.
- Make sure you read the word “regularly” – eat “regular” than not identical to eat “more”. Think of it this way: If you only have 5 pieces of celery to eat in a day (just for example), Instead, you will split the celery it out to not be hungry. Likewise, you will eat very little during this 2 weeks. So, eat less, but eat less more often. That is the way to help your stomach doesn’t feel hungry.
- Many methods of healthy diet in favour of junk food by the positive reasons as promoting metabolic processes and avoid cramming food will then. Split the meals help you can eat a bit more calories each. After two weeks, your body will thank you for this diet.
III. Lifestyle changes:
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1. Start cooking.
- The only way to really control the nutrients and calories go into the body is self Cook. Although the restaurant now, all tend to put healthy food on the menu, you will never know what is in the sauce, salads, or they use the kind of cooking oil. Better you should cook and control all food consumption.
- With the cooking yourself, you can use healthy oils such as olive oil, for less butter, less sugar, less salt more (a culprit of the problem of flatulence) in control of the diet. Anything else? It also helps you save money in your wallet.
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2. Record the eating and exercise.
- If this is a long-term lifestyle change, then the recording is a wonderful thing. But you only have to record for 14 days, so it is possible to do. The notes help you see where the problems were, improved, and watched the whole process of its implementation – a truly great feeling. It is evident you have made very good goals.
- You can easily make the notes only with paper and a pen, as are written so eating diary, or you can also download a weight loss applications. These applications help you calculate the amount of calories, starch, fat, protein and calculations for all the exercises.
3. Strict compliance.
- It sounds obvious, but one of the most important things you can do to ensure successful weight loss goal is compliance with the original objectives. You cannot loosen the diet or exercise a day. Once you decide on this method, you must commit to go to the end.
- This goal will become easier if you can talk to others about his plans, or someone of the same done with you. They will catch you must be responsible with his plan, also can with you eating and exercise, and can together with you complain.
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4. Exercise a few hours each day.
- The best way to burn calories is through exercise. If your body has adapted to the moderate physical activity, you may be able to increase the intensity of exercise by mixing just the right activities and intense during the day. If you are not yet familiar with physical activities, you should just focus on the medium strength exercises. Also, you still need to ensure regular rest and always full complement of water.
- The intense activity that will burn from 400 to 600 calories per hour, including such as: running, cycling, swimming, aerobics, basketball, and weightlifting or gardening.
- Moderate activities that burn from 200 to 400 calories per hour, including such as: hiking, gardening, dancing, golfing, biking slowly, and walking slowly. Should spend at least 30 minutes practicing with a frequency of 2 or 3 times a week.
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5. Take advantage of every opportunity to exercise.
- While watching your favorite programs, perform a few against pushing pending ads. While cleaning the dishes, you can enlist shrugged off the jump a little. Perform the Lunge right in the hallway. Hear may sound silly, but “little by little”, these small movements will help increase the body and make your waist slimmer.
- Even if your schedule might sound ridiculous, let’s find ways to “an arrow hit the target two”. Walking the dog walk the long way around the neighborhood, parking, away from the entrance to the shopping center positive, cleaning the House, or car wash yourself. Life in General is always full of opportunities for you to practice.
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6. Sleep enough.
- The human body cannot function correctly if the lack of sleep. Sleep gives your body a chance to rest, restore the balance operating conditions and therefore help the body easily burn calories and lose weight. To lose weight fast in a short period of time, you should make sure enough sleep 7 to 8 hours every night.
- Sleep not only bring comfort, It also helps regulate hormones and prevent starvation. so sleep not only helps burn calories but also helps you get away from the feed, even when you wake up.
- Always imagine coming at you will beautiful, to create motivation encourages you to exercise.
- You can download the mobile application that helps you record the amount of water drank, monitor the exercise and the amount of food loaded. This helps you focus on your weight loss goals and find out what the point in nutrition, the level of training that you can improve.
- Paste or hang up pictures of celebrities or model has the ideal body to which you wish to hang on the fridge, tanks, containers and even as junk food. By the way, whenever you want with your hands grab bags of potato chips, the image of the slender body back a prompt for you to remember about your weight loss goals, you will fry the potato bag down, and grab a glass of water instead.
- Talk to your doctor or personal trainer to ask for advice on how to lose weight in a short period of time. Currently there are many types of functional foods to help lose weight on the market, and a weight loss specialist can tell you whether the functional foods that work for you or not, or any treatments that are really effective.
- Cardio (the method increases the heart rate) is a great training form. Running or dance for several hours a day will bring a miracle for you.
- To get the results, you need to train with high intensity. At first this may seem difficult, but once you start, you will not feel too bad.
- Please take photos to record the process. It looks like no big change when you look in the mirror, but if you look at the photos, you will feel the difference.
- Absolutely not to be hungry because this will make your body weakens and as soon as the fed back, you will up weight very fast! So please adhere to a healthy diet. You need to eat to lose weight.
- Speak to someone about your plan. Can recommend they join and/or track the plan together with you. This may sound silly, but keeping the face will be motivated to help you comply with this plan.
- When you crave something sugary, let’s drink a bottle of water and walk. If the urge is still not over, think about when I had to lose weight.
The study found that the average reduction of about 0.2 up to 0.4 Pound of weight each week. Before conducting a superfast weight loss journey, you must consult the opinions of health care professionals to know that this plan can affect your health or the danger of something hidden or not.