Asbabsehat Losing weight is the desire of many people who are overweight. Here are 10 easy ways to lose weight in two weeks. Overweight alias obesity makes a person feel uncomfortable with activities and decreased stamina.
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Hence, some of them choose to lose weight. They did everything they could, from taking care of food to managing daily activities. But not infrequently, they want to lose weight in a faster way. Well, as quoted from the Reader’s Digest page, there are several ways that experts recommend for effective weight loss–about two weeks.
1. Reduce calorie intake
According to personal trainer Chrissy Lundgren, a common tip for weight loss is to eat less than you burn each day. “You don’t need snacks between meals.” “The body will take care of itself and burn excess fat, as well as stored energy between meals. Reduce calorie intake,” he said.
2. Do HIIT
High-intensity interval training (HIIT) is the basis of most exercise classes. This type of exercise asks you to fully energize in a short period with active rest breaks to allow for recovery. You just walk, then every three minutes you can run for a bit, then walk again for another three minutes to catch your breath, then run for a bit more. Not only is it effective for burning fat and calories, but HIIT also keeps your metabolism going for hours after you’re done. “To fully benefit from this training, this cycle should be repeated for 20-50 minutes.” “The body will not only burn calories during exercise but will also burn fat after exercise due to oxygen consumption after exercise.” That’s according to fitness expert and professional Cody Patrick.
3. Stop eating sugar
For many overworked people, processed foods are the quickest and easiest solution. However, if you’re trying to improve your health, physical therapist Lauren Lobert recommends cutting back on sugar. “Our fast-paced lifestyle usually leads to the consumption of a lot of processed foods that are easy to make and quick to eat.” “Unfortunately, these food choices are often packed with empty calories, which are generally in the form of sugar or one of its derivatives,” he said.
4. Exercise 30 minutes a day
It is very difficult to lose weight if you are not sweating. Lundgren recommends prioritizing daily exercise. He suggests 30 minutes of cardio, and 30 minutes of strength training.
5. Drink 1.8 liters of water
Mineral water should not be forgotten, either at work or home. Lundgren describes water as an internal flushing system because it helps rid the body of waste and unnecessary buildup. To plan a weight loss program for two weeks, he suggests drinking 1.8 liters of water a day. “Drink 0.2 liters of warm water and lemon upon waking and right before bed.” “This allows food to break down more easily, as well as making it easier for you to urinate which also removes toxins,” he says.
6. Get enough sleep
Lundgren stressed the need for sleep so that it can restore energy. “You have to let the body renew itself. Allow the muscles to build and recover, which will allow you to burn more calories in training,” he says.
7. Choose whole foods
According to Lobert, the biggest impact on weight loss comes from changing eating habits. He recommends making a menu with whole or non-processed foods, such as fruits, vegetables, meat, seafood, and poultry. “Whole foods have not lost nutrients like processed foods,” he said.
8. Eat healthy fats
Lobert explains, if you want to burn fat, you have to adapt to fat. This means that the body needs to replace the primary energy source it uses to fuel activity. “By eating healthy fats with every meal, then fewer carbs, fat can become a more accessible fuel than sugar,” he says. “You’ll also feel less hungry when you eat a little more fat at each meal.”
9. Try intermittent fasting
According to Patrick, this technique is a great way for the digestive system to burn calories. He believes the technique can help teach the body to use stored fat for energy. “I practice intermittent fasting by finishing the last meal of the day no later than eight o’clock in the evening, then fasting until noon the next day,” he said. “This gives my body a full 16 hours to process everything in my digestive tract and rely on stored fat for energy,” she says. However, according to Patrick, everyone’s body is different. “You have to judge your response in terms of energy levels. You need to try to find out,” he says. Also, be sure to check with your doctor before trying any type of fast.
10. Cardio workout
Interval training is great, but don’t forget about cardio. This exercise helps build endurance and can give the body a break, whether walking on a treadmill or cycling for an hour. “This form of exercise maintains a moderate heart rate and will burn a few extra calories,” he says. “This allows you to work hard the next day at the gym, plus it won’t make it difficult to sleep because of the workout.”