Most effective and easy ways of weight loss up to 2 kg in a week
Cutting carbohydrate is the quickest way to weight loss. A low-carb diet may be more effective for losing weight and improving cardiovascular health than a low-fat diet. Limit those that are mostly carbohydrates like grain-based foods. Bread, rice, pasta and other grains are carbohydrate-rich and can be limited, as many of their nutrients are present in other foods. Dairy products, starchy vegetables, and fruits also contain carbohydrates. Minimize these in your diet, but do not completely cut these foods out.
Eat lean protein-
Focus on leaner sources of protein. They are lower in calories which can help support weight loss. Eat more skinless poultry, eggs, lean beef, seafood, legumes, and tofu. Protein will also help support weight loss by keeping you feel more satisfied longer which can help manage your hunger and desire to eat.
Include more vegetables-
Vegetables and fruits are the very low calorie. Making half of your meal a low-calorie food can help cut down on overall calorie intake and support your weight loss. however, some fruits are also high in carbohydrate so should limit. Include at least one serving of vegetables at each meal, try to include at least 1 to 2 cups of green leafy vegetables daily.
Drink at least 8 glass of water-
Most health experts recommend drinking at least 8 glass of water each day. However, recommendations even go up to 13 glasses of water daily. When you’re even slightly dehydrated your body sends signals to your brain that feel and seem very much like hunger. This can trigger you to eat or snack and consume more calories than you need. To reduce your diet also try drinking a glass or two of water before eating. This may help you feel fuller and more satisfied with less food. Drink calorie-free, hydrating fluids like water, flavoured water, decaf coffee and decaf tea.
Cardio or aerobic exercises are the activities that are responsible for higher calorie burns. Combined with a diet program, cardio can help you lose weight quickly. Include exercises like, fast walking, jogging/running, swimming, kickboxing or using the elliptical. According to the USDA recommends participating in at least 150 minutes or about 2 1/2 hours of moderate-intensity physical activity each week. But if you’re looking to burn even higher amounts of calories, aim for 300 minutes each week.
Go for HIIT-
HIIT is higher intensity interval training can help burn additional calories each week. 1 minute of sprinting followed by 1.5 minutes of a moderate jog. These activities would be repeated for about 20 minutes, plus a 5-minute warm-up and a 5-minute cooldown. HIIT the studies show that you can burn calories in a shorter amount of time. In addition, your body burns more calories from fat. It also improves your metabolism, burns additional calories for hours after you’ve completed the exercise — sometimes up to 24 hours.
Modify your lifestyle activities-
To continue to increase your overall calorie burn for the week, try to increase your movement throughout the day. The more mobile and active you are in general, the more calories you burn per day. Lifestyle activities are things you do on a typical day — walking to and from your car or doing household chores.
Include Healthy Snack-
Including a healthy snack or two can be a part of a weight loss plan. But if you’re interested in losing a lot of weight quickly, ditch the extra snacks to help control overall calories. If you’re feeling hungry in-between meals, try having a glass of water or unsweetened decaf coffee or tea. The fluid and flavour can help trick your brain that you’re feeling satisfied. A handful (8) almonds or other nuts, a glass of soy milk, a tablespoon (15ml) of hummus, a hard boiled egg, or a fat-free Greek yoghurt.
Excess stress can make it more difficult for your body to lose weight. Incorporate de-stressing techniques and activities into your daily routine. If stress is something that’s difficult to manage and is causing emotional eating or disrupting your ability to eat healthy and weight loss, consider seeing a life coach for additional support and counselling. Going for walk, taking a hot shower, talking to a friend or family member, watching a good movie or reading a book.
Eat in front of mirror-
One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.