The time has come for diets called “urgently lose weight in 2 weeks.” This rush is most often explained by the fact that “the sea is calling, the wave is singing,” and we have not yet lost weight. Two weeks is a short time, so to get a worthwhile result, you need to try hard. Tricky Perks found out how much you can lose weight in 2 weeks, how to do it safely for the body. And, of course, we will talk about the most effective ways for how to lose weight fast in 2 weeks: exercise and diet.
How much weight can you lose in two weeks: truth and myths
Is it possible to lose weight in 2 weeks by 2 – 5 -10 kg? Any doctor will answer that almost any express diet harms the body. The more kilograms you need to lose during this period, the more health and beauty suffer. If a girl loses 2 kg in a week, then there will be a minimum of negative impact on the body. Harm to the body can be done much more if you lose 10 kg or more in two weeks.
Such stress for the body poses a threat to women’s health and can lead to disruption of the internal organs. A rigid diet can cause an imbalance in the entire reproductive system, disrupting the hormonal background. Therefore, before setting the goal of “urgently losing weight in two weeks,” think about the fact that it is better to gradually reduce weight than to get an instant result, but coupled with a bunch of complications.
When answering the question of how much you can lose weight in 2 weeks, you need to take into account important nuances:
- individual characteristics of the organism;
- frequency and intensity of training;
- selected power system.
You can lose weight in 2 weeks both by 2 kg and by 10-15. But the allowable rate of weight loss without harm to health is 1.5–2 kg per week maximum. That is, optimally for the body during this period, you can part with 3-4 kg of excess weight. If you want to lose more weight and not harm your health, give yourself more time.
How to lose weight fast in 2 weeks: remove the stomach and sides
It is difficult to go against genetics and hormones, so the foundation for losing weight is always physical activity and a balanced diet. But it’s worth understanding that if you want to remove your stomach in two weeks, you won’t be able to lose weight only in this part of the body. Weight loss occurs evenly. In addition, in places with excessive fat deposition, volumes go more slowly due to less active blood flow in these areas. To increase blood flow, stimulation of the growth of microcapillaries is needed. This can be done with manual massage or self-massage.
Let’s go back to the foundation. Introducing the top 5 exercises to lose weight fast in 2 weeks. But there are important conditions: training should be daily, and you need to do at least seven minutes. The exercise is performed 15-30 times, then a break of 30 seconds and the next exercise. Gradually getting used to the load, you can increase the number of approaches.
So, exercises that will help pump the press and remove fat in the abdomen and waist.
Burn fat with crunches
- Lying position, knees bent, feet on the floor.
- Hands behind the head, palms holding it, relieving tension from the neck.
- You need to slowly raise your back off the floor, lifting your chest towards the ceiling as high as possible. The head does not fall forward.
- Return to the standing position and repeat 15-30 times.
Good old bicycle exercise
- Lying on the back, hands behind the head, elbows pressed to the floor, bent knees should be raised so that the hips are at right angles to the body. We fix the position.
- We raise the body and alternately try to touch the left knee with the right elbow, the right knee with the left elbow.
- The exercise is performed with smooth movements, without jerking. The head does not roll forward. The tension from the neck is removed by the palms.
Touching toes with hands
- The position is lying on the back, the legs are stretched up and are perpendicular to the floor (the feet are straight, the socks do not need to be pulled to the ceiling).
- We tear off the body, pull straight arms to the feet, touch (if you can reach it, if not, bring your hands closer to the feet as far as possible).
- We lower the body back to the floor, legs remain raised. We repeat 15-30 times.
Plank to strengthen the muscles of the body
- From the position lying on the stomach, we raise the body. Support on elbows and toes. The back is straight, the whole body is aligned in a straight line.
- Hold the position for 10–20 seconds (for beginners), gradually increasing to 30–40 seconds.
Tighten the lower abdomen by lifting the legs
- The position is lying on the back, the arms are extended along the body, the palms can be slightly hidden under the buttocks, the body is pressed to the floor.
- We raise slightly bent legs by 40-50 degrees, then lower them not completely and raise them again.
- We do 15-30 repetitions (or start with as many as you can), lower your legs to the floor.
How to lose weight fast in 2 weeks: nutrition rules
Excessive volume in the waist area appears for the most part due to unbalanced nutrition . A sedentary lifestyle and an incorrectly built daily routine also do their job, and now a “lifeline” appears at the waist, and you need to lose weight fast in 2 weeks at home.
We have dealt with exercise. Now consider the basic rules of eating behavior in order to effectively lose weight in a week by at least 2 kg.
Reducing the amount of fast carbohydrates.
Sugar, sweets, bakery products, carbonated drinks, and sweet fruits are excluded from the diet. You need to eat more vegetables, cereals, and bread should be whole grains.
More protein in the diet.
High- quality protein can be obtained from chicken breast, cottage cheese, eggs, and tuna. If you need to lose weight fast in 2 weeks, you should not exclude this food item. Protein is involved in the construction of muscle fibers, saturation of the body with protein reduces cravings for junk food, improves metabolism.
Do not exclude fats from the diet.
This element is necessary to maintain the work of the endocrine and nervous systems, to improve blood circulation, skin elasticity. However, fats must be correct. Contained in nuts, avocados, raw-pressed vegetable oils, fatty fish.
How to Lose weight fast in 2 weeks at home on an express diet
Express diets will help you how to lose weight fast in 2 weeks by five or more kilograms. Success with this method of losing weight depends, of course, on the initial weight and on compliance with the rules of such nutrition. The diet will differ depending on how many extra pounds you need to lose. If you need to lose 10 kg in two weeks, then the diet will be more rigid.
Express diets are based on dietary restrictions. We will not consider mono-diets where only one food is allowed for a few days. This way to lose weight in 2 weeks entails risks and can harm the body. Therefore, we will tell you what the menu can be with an express diet. The choice of dishes is quite extensive:
- Breakfasts. In the morning, you can eat fat-free cottage cheese, scrambled eggs, cereal porridge, yogurt, and boiled eggs. It is clear that we are talking about one dish for breakfast, and not all at once.
- Snack. You can have a snack during the day with a boiled egg, fresh vegetable salad with butter, apple or tangerine, fat-free kefir.
- Dinner. You can make cream soup, boil fish or chicken breast (or steam it), and make a light salad. For lunch, grilled vegetables, steam cutlets and boiled cereals as a side dish are suitable.
- Afternoon tea. For this meal, kefir, carrot or cabbage salad, a small handful of nuts, an apple, and tomato juice are suitable.
- Dinner. You can have dinner with boiled or steamed chicken / fish, vegetable salad, boiled shrimp, and steam cutlet.
Nutritionists recommend eating every 2.5-3 hours, but in small portions. And don’t forget to drink about two liters of water a day. If you want to lose weight in 2 weeks on a more strict diet, prepare your body. To do this, you can arrange a fasting day.