Losing 20 Pounds in 2 Weeks
Technology reduced the amount of physical activities we undertake. These labor saving devices enabled us to take more rest and reduce the amount of calories we burn. With not much work to do many gained weight.
Excessive weight is a problem that is growing fast in the modern world, and it has its own consequences. People are seeking ways they can rapidly reduce their weight and avoid health problems related to excess weight.
You might ask yourself, how is losing 20 pounds in 2 weeks even possible. Nothing under the sun is impossible; the sky is the limit. If you are struggling with weight or you’ve recently given birth, you are in the right place.
The health problems related to weight are coronary heart disease, stroke, gallbladder disease, hypertension, type 2 diabetes, and osteoarthritis. You can easily avoid them by changing your lifestyle and diet.
Losing that much weight in such a short time seems like a difficult task to do. Though many will advise surgery or weight loss pills, changing your lifestyle and diet is a better long term option.
Reading this article will give you the information you need. Besides, you will also learn the goals to set.
Ways you can Lose 20 Pounds in 2 Weeks.
There are many things and ways you can go to achieve losing 20 pounds in 2 weeks. But, most work hand in hand and require commitment. Although they seem hard, once you read about the ways, you realize all you have to do.
To achieve weight loss, you will change certain eating habits and your daily routine. By following the guidelines here, you will see incredible weight loss. Below are some of the things you should do:
Part 1: Diet Change.
Firstly, avoiding sugary drinks and replacing them with water should be your first step. Unlike these drinks, water is free from calories. Therefore, water reddens your body of toxins, making it easy to lose weight.
Sticking to water as your choice of the drink increases your odds of losing weight tremendously. Unsweetened tea is an alternative if you seek flavored beverages. Practice drinking water 24/7. But before a workout, you can drink something else to boost your energy.
A cup of black coffee is advisable and reported to give an energy kick that increases your workout output.
Water makes you feel full and increases your rate of metabolism. Studies show that two glasses of cold water increases your metabolism by 40 % for 15-20 minutes. Participants in other studies lost 15 pounds within three months of only drinking water.
Avoid Junk food at all costs.
Resolving to drink water should go hand in hand with cutting off junk food in your life. Although it is difficult to cut off junk food, eating once or twice will not have repercussions.
For short term weight loss, stay away from greasy, fatty foods and high sugar content meals. Besides, avoid fried, packaged, battered chocolate products and food preserved with sugar.
Junk food can lead to obesity. Cutting them off helps you greatly. Before you buy anything, be sure of the ingredients that make the product. Go through the labels carefully and ensure they are free from calories.
Cut off Refined Carb Consumption.
A good strategy to boost your weight loss, cutting off your intake of white carbs. Refined carbs such as pasta and cookies contain carbohydrates that are sugars. They can spike your insulin levels and cause an increase in weight.
These carbs lose their nutrients and fiber content during processing. The carbs, therefore, lose their proper nutrients. On the other hand, a diet of whole grains decreases body weight and calorie intake compared to refined carbs.
Refined carbs have a high glycemic index, meaning they absorb and digest fast. This rapid process spikes and crashes sugar level leading to an increase in hunger. Research links them to body fat and weight gain.
Increase Negative Calorie Food Intake.
A diet that does not burn calories but neither do you gain. These meals comprised vegetables such as asparagus, lettuce, onion, radish, zucchini and beetroot. Fruits such as blueberries, grapefruits, lemons, oranges and mangoes are good to boost weight loss.
Shifting to these kinds of diet helps you avoid consuming junk food. And soon, you will have achieved weight loss.
Shift to White Fish and Vegetables.
To lose weight, you have to choose lean proteins such as chicken or fish over beef and pork. Fish give your body beneficial oil to suppress the urge to eat greasy foods.
Vegetables are the ideal meals to consume since they are nutritious. Additionally, vegetables are a good source of fiber. Fiber keeps you full and reduces your appetite, and boost your weight loss.
Generally, they are not healthy, and the effects are not long-lasting. The most common of these diets is juicing or the Master Cleanse diet. They are liquid-based diets that offer quick results.
These diets are ideal if you are looking for quick short term solutions and they work.
Part 2: Change eating habits.
Maintain a daily eating routine.
Resist the urge to skip breakfast or spend a day fasting. If done sometime, it may cause muscle loss. Besides making it difficult for your body to lose weight. This loss happens because once your body lacks enough nutrition, it conserves calories by burning them at a slow rate.
Exceptionally, you can fast if it’s highly intermittent fasting. This fasting is when you don’t eat for 24 hours and plan amounts of calories to eat after fasting. This fasting needs a physician’s approval because if not correctly done, you increase the chances to store fat.
Schedule an eating and sleep routine.
It’s easier to find success with a perfectly timed plan. You can plan not to eat after a certain period, like from 7 or 8 pm. It is an effective way to avoid extra calories. It’s ideal if practiced six days a week.
Sleeping seven hours per night will likely increase your chances of weight loss. Therefore, set a comfortable sleep pattern, which allows your body to have optimal rest and avoid gaining pounds through lack of sleep.
Keep track and budget of Calories.
Counting your calories is an efficient way of losing weight fast. You lose weight when you use more calories than you take in. The loss occurs by reducing the intake of calories or the increase in physical activity.
Monitoring your calories raises your awareness and helps you implement healthier diet choices. Pairing the counting of calories with other dietary and lifestyle adjustments guarantees a fast way to lose weight.
Throughout the day minimize the calories you consume. This budget will help you from feeling self-deprived.
Ration your food intake.
A way to change how you eat is, portioning your meals. Adding smaller plates and utensils help in rationing the amount of food you serve yourself. Adhering to the sizes of these plates ensures that you do not exceed your set limits.
This rationing also applies to healthy meals. Because it is not what you eat that only determines weight gain or loss, but also how much food you take.
Instead of eating more, try doing it more often. For example, instead of eating 6 slices of bread for breakfast, eat two slices throughout the day. This method will keep you from staying hungry while eating less.
Eat less more often, will see you distributing a one session meal throughout the day.
Enjoy Slow and Mindful eating
Become more aware of your thoughts and feeling while eating. This is an art they refer to as mindful eating. It helps increase weight loss by decreasing intake, as it also allows you to enjoy a meal.
Minimize distractions while eating. Also, chew your food thoroughly and while drinking water to slow down and enjoy.
Enjoy a day of relief.
One week through the program, you can allow yourself to take in a lot of calories. It is ideal in preventing your body from down regulating; you stop burning calories. Therefore, have a little fun eating to keep your diet on track.
If you decide your diet to last longer, it is good to dedicate a whole day to eating. You eat all that you want and balance the body.
Part 3: Lifestyle change.
If you want to take control of nutrients and the number of calories you take in, start cooking. Cooking allows you to dictate everything in your favor. Restaurants may boast healthy diets, but you can never be sure.
It is better cooking for yourself since you will use the cooking oil of your preference. You can opt for olive oils and control the amount used. It also helps you with savings of the money spent on junk food.
Training and Exercise
A very efficient way to cut your calories is through vigorous training and exercises. These training routines help burn your calories faster than many other methods. If experienced, you can start with moderate as you approach training vigorously.
Vigorous training burns approximately 400 to 600 calories an hour wj=hie moderate burn 200 to 400 calories a day. These physical activities will reduce your weight significantly if practiced daily.
They can include; running, bicycling, swimming, aerobics, basketball, soccer and weightlifting exercises.
Monitor your eating and training routine
Once you begin achieving your weight loss goals, best to keep track of your meals and exercising. Monitor the goals you have achieved that your meals follow strict guidelines that favor weight loss. These can be checking the nutritional contents of a meal.
Checking your eating habits is done alongside exercises. Before going for a workout, ensure you follow your workout routine to the latter. This monitoring will help you maintain your weight loss achievements.
Having faith in yourself and committing yourself to achieve your goals is key to success. For short term goals, it is ideal to commit yourself fully to the course. You can’t be free to have an off day.
Slacking in this kind of tasks leads one to miss their target by afar. Therefore, once you have chosen this route, remember you must commit yourself.
It is easier to tell people about your plan or do with those by your side. Involving people in this commitment will make you accountable for your routine. This accountability will lead you to commit yourself even much more.
Enjoy little opportunities by exercising.
During commercial breaks, you can take that opportunity to do a few push-ups. Such exercises will continue burning your calories, and within two weeks, you will have lost 20 pounds.
Taking life as an opportunity to train is the attitude you should have. Walk the long way round, climb the stairs while jogging or cycling to work. These random unplanned exercises will burn your calories and reduce weight loss.
Another way you can optimize is by changing your mode of transport. Instead of taking long drives to work, take long walks. They will help burn the excess calories, which accumulate due to long period without motion.
Getting a full night Sleep
Without sleep, your body will not function properly. A good night’s sleep is ideal for your body to rest and go back to its optimal operating conditions. If altered these conditions, your body will find it difficult to lose weight.
When sleep is enough, your body will find it easier to burn calories and drop weight. Seven to eight hours of sleep is ideal for everyone.
Sleeping regulates hormones and prevents hunger. So it helps burn calories while also keeping you from eating.
Part 3: Conclusion
Losing 20 pounds in 2 weeks may be hard for you. But you have seen that the above ways if applied with commitment they will work. You will require to focus and motivate yourself to achieve this.
Lack of motivation will lead to laziness and, therefore, no weight loss achievement. In conclusion, it is, therefore, neither hard nor easy to achieve. You only need a little push.
Before trying to lose 20 pounds in 2 weeks, talk to your doctor to see if such regiment will be healthy for you and the risks that are involved.