How to lose 20 pounds in 2 weeks,it can be a disastrous action on your body. Many people use surgery and weight-loss medicines to lose a lot of weight quickly, but making adjustments to your food and lifestyle can help you reach your weight-loss goals and, when done correctly, is a better long-term option.
It’s important to emphasise, though, that a diet that permits you to drop so much weight is quite unusual, and you should get medical advice before continuing
#1 Make the switch to drinking only water.
Water helps you lose weight by cleansing your system and washing out toxins. Water is also calorie-free, making it a far better choice than sugary drinks.
In fact, you’ll have a better chance of losing weight if you limit yourself to consuming only water. If you want something flavoured every now and then, unsweetened tea is the way to go.
This should be done all of the time, except just before an exercise. You’re free to drink a cup of black coffee after that (or with a splash of skim milk). Caffeine is claimed to offer you an energy boost and cause you to work out harder.
It turns out that drinking water speeds up your metabolism in addition to making you feel full. According to recent studies, drinking two glasses of cold water for 15-20 minutes will increase your metabolism by 40%.
Participants in these weight-loss studies reportedly lost 15 pounds in three months by merely drinking water.
#2 Cut processed foods out of your diet
A person who eats a healthy diet can typically get away with eating junk food once or twice without major consequences. For more extreme, short-term weight loss goals (like this one), junk food must be completely avoided.
Oily, fatty foods, as well as sugary foods, should be avoided. Everything that has been battered, fried, wrapped in chocolate, packaged, or kept in sugar is forbidden.
Make sure you read all of the labels on your products. Even healthful meals like yoghurt and granola bars contain sugar. Many people assume they are healthy, yet this is not the case.
#3 Eliminate all white carbohydrates from your diet
Simple carbohydrates, which are sugars disguised, can be found in a variety of foods, including pasta and cookies. These little devils raise our insulin levels, which leads to increased fat accumulation and, as a result, an increase in body weight.
To lessen the spike, cut out processed carbs such white rice, bread, and potatoes, as well as pastries, cakes, doughnuts, chips, pretzels, and ice cream.
It’s possible that you’d be better off avoiding carbs entirely. Let’s face it: losing 20 pounds in two weeks is a challenging task. To bring your body into ketosis, when it feeds off your fat stores rather than your glycogen stores, you’ll need to go completely low or no carb (which have been exhausted).
In addition to eliminating sweets, you’ll have to avoid starchy vegetables (potatoes, squash, and carrots), whole grains (quinoa and brown rice), and sugary fruits like bananas, oranges, and apples.
Furthermore, being hungry increases the tendency to revert to earlier behaviours. Other cravings are stifled by consuming a variety of nutritious, healthy foods on a regular basis. When you’re more full, you make better decisions.
#4 Eat “zero-calorie” foods
It’s debated if items with negative calories are truly negative. Some foods, according to this theory, need so much energy to digest that eating them burns more calories than the products themselves.
You won’t gain any weight eating these foods, even if you don’t burn any.
Some of the best fruits to consume include blueberries, cantaloupe, cranberries, grapefruit, honeydew, lemons, limes, oranges, mangoes, papayas, raspberries, strawberries, tomatoes, tangerines, and watermelon.
#5 Include more veggies and leaner proteins in your diet.
Instead of beef and pork, opt for leaner meats like chicken or fish. Fish consumption is especially beneficial because the fatty acids present in fish give your body with necessary oils, which may help you fight the need to eat greasy or unhealthy foods. Also, don’t forget to eat your vegetables.
Breakfast, lunch, and dinner should all be on your plate. They’re full, healthful, and low in calories and sugars in general (no potatoes here). They are the most efficient approach to lose weight.
#6 Think twice about trying a fad diet.
In reality, fad diets may be effective in the short term. A fad diet may be right for you if you want to lose weight quickly and don’t mind gaining it back. Just keep in mind that they aren’t particularly healthy, and their advantages aren’t long-lasting.
Juicing is one of the most popular fad diets right now. Another alternative is the Master Cleanse programme, which is also a liquid-based diet. These give quick results, but they’re difficult to keep up with and shouldn’t be utilised for long periods of time.
By all means, check them out, but obtain professional medical advice,prior to committing.
#7 Make sure you eat all of your meals
While you may be tempted to skip breakfast or go without food for a day, you should resist. Fasting for a long time can result in muscle loss and other health problems, but it can also make losing weight more difficult.
When the human body lacks sufficient nutrition, it begins to conserve calories by burning them more slowly. You may lose a lot of weight in the first few days, but by the end of the two weeks, you’ll have gained it all back.
This is an exception if you’re on a really restrictive intermittent fasting plan. This is when you go eight to twenty-four hours without eating and then consume a predetermined number of calories (usually more).
While this can be advantageous, it should only be done with your doctor’s approval. If you don’t do it correctly, you risk increasing your body’s proclivity to store fat.
#8 Try not to eat after a particular time
Many people benefit from a timed strategy. That is, they choose not to eat after a certain time, usually about 7 or 8 p.m. The worst time for most people to eat is at night, when they are watching TV and their friends are nibbling as well.
This can be draining emotionally, but it will pay off in the long run.
It’s probable that you’ll need to be fair to yourself. This rule should be followed just five or six days a week.
When it comes to going out with friends, give yourself some latitude, but don’t go crazy. Limit yourself to a glass of red wine and a few snacks rather than the entire buffet.
#9 Set a calorie budget for yourself
The idea that it’s all about calories is gradually dissipating. The truth is that everyone’s body is different, and not all calories are equal. Furthermore, calorie counting is a time-consuming task. Start with calorie counting,until you feel your diet is progessing,on auto-pilot.
For the sake of this diet, keep track of your calories throughout the day. Reward yourself with a piece of dark chocolate or a half-chicken breast if you’ve done exceptionally well. Don’t go overboard, but don’t feel starved either.
It’s critical to strike a balance between how many calories you burn and how many calories you consume. To put it another way, the more you exercise, the more food you will be able to consume. You will lose weight if you burn more calories than you consume.
A person must burn 3,500 calories more than he or she consumes on average (again, on average) to lose one pound (450 g). To drop 20 pounds (9 kg) in two weeks, you’ll need to lose little under 1.5 pounds (675 g) per day.
This means you should burn 5,000 calories per day more than you consume. That is, without a doubt, a challenging task.
#10 Get a handle on portion control.
It’s not only about what you eat; it’s also about how much you eat. Even the healthiest meals should be eaten in moderation. Start with smaller plates and dining utensils, and avoid asking for seconds.
Follow the serving sizes on the nutrition labels and look up any questions you have.
Portion control can be difficult when it comes to snacking. To avoid a handful of nuts turning into the entire bag, measure out your snacks ahead of time.
When you’re hungry, all you have to do is grab a tiny baggie or container with the right serving size and go. You’re conscious of the amount of food you’re ingesting.
#11 Have a game of cheating with your mates.
Intermittent fasting and calorie cycling are becoming increasingly popular. According to these views, eating a lot of calories is good since it keeps your body from downregulating (where you stop burning calories).
For the first week of your diet, have some fun with your meals; it may help you stay on track.If you want to extend the duration of this diet, set aside one whole day to eat whatever you want.
During this fourteen-day period, though, you might want to limit yourself to an hour or two. So, one day this week, spend 60 minutes in town. You must, however, return to your original plan.
#12 Consume food more frequently
Make sure to pay attention to the third word: eat more frequently, not more. Consider this: if you’re only allowed to eat 5 pieces of celery each day (not a good idea; just an example), you don’t want to consume them all at once.
You should spread them out to avoid growing hungry. Similarly, you’re probably not eating much over the next two weeks. As a result, eat less frequently yet more regularly. It will make your tummy feel fuller for longer.
Many healthy diets encourage snacking, and for good reason: it keeps your metabolism going and prevents you from overeating later. To allow yourself a few extra calories at snack time, reduce the quantity of your meals.
In two weeks, your body and your motivation will repay you.
TIPS FOR A NEW WAY OF LIFE
#1: Start cooking your supper
The only way to completely control every vitamin and calorie that enters your body is to cook for yourself. Even while most restaurants now offer healthier options, you never know what’s in the salad dressing or what kind of oil they use for their vegetables.
If you prepare for yourself and have complete control over what you eat, you’ll feel better about yourself.
You can use healthier oils like olive oil, less butter, sugar, and salt (which is a big source of bloating), and restrict your portion sizes this way.
What’s more, what’s better than that? It also makes it possible to stretch your money farther.
#2 Keep a journal of what you eat and how much exercise you get
If this is a long-term lifestyle change, keeping track could be demotivating. But, given that this is only a 14-day challenge, anything is possible.
Keeping track can help you see where you’re most likely to make a mistake, where you have some leeway, and how far you’ve gone, which is a lovely feeling.You have done a good job.
You can use a pen and paper method, such as a food diary, or you can go technological and use one of the many weight loss apps available.
Many of them can help you keep track of calories, carbohydrates, lipids, and protein, as well as exercise.
#3 Make an agreement with yourself
Committing to your weight loss goal may seem self-evident, yet it is one of the most important things you can do to ensure success. This is especially important if you’re only on a short-term diet.
When it comes to your diet or workout routine, you can’t afford to miss a day. After you’ve made your decision, you must be committed to seeing it through.
It will be easier if you inform people about your strategy or request their assistance. They can hold you accountable, motivate you to eat well and exercise regularly, and listen to your complaints.
#4 Get a couple hours of moderate to vigourous activity every day
Exercising is the most effective weight-loss approach. If your body is habituated to moderate physical activity, alternating moderate and vigourous activity throughout the day may allow you to increase the intensity.
If you’re not used to a lot of physical activity, though, you should stick to moderate levels of activity. Remember to take frequent breaks and drink plenty of water in any situation.
Running, bicycling, swimming, aerobics, basketball, and heavy weightlifting or yard work are just a few of the high-intensity activities that burn 400 to 600 calories each hour.
Moderate activities that burn 200-400 calories per hour include hiking, light yard work, dancing, golf, slow riding, and slow strolling. Get at least 30 minutes of exercise at least twice a week.
#5 Make the most of minor opportunities for exercise
Get down on the floor and do a few push-ups during commercial breaks while watching your favourite show. While you’re putting away the dishes, start dancing. By lunging your way down the corridor.
Although these modest improvements may appear insignificant, they build up to increased muscle tone and a lower waistline.
Even if your schedule is hectic, find methods to slay two birds with one stone.
Take a lengthy walk around the block with your dog, park far away from shopping mall entrances, clean your house completely, or hand-wash your automobile. Physical activity is available in almost every aspect of life.
#6 Ensure that you receive a decent night’s rest
The human body cannot function properly without sleep. Sleep allows the body to recover and restore to its ideal operating state, making it easier to lose weight and burn calories.
If you want to lose a lot of weight in a short amount of time, you should get between seven and eight hours of sleep each night.
It’s not just plain sense; it also aids in hormone regulation and hunger reduction.
So it not only burns calories and keeps you from eating while you’re sleeping, but it can also keep you from eating while you’re awake.