A Healthy Diet that can Lose 9kg in 2 Weeks

 

Healthy Diet Lose 9 Kg in 2 Weeks

It is very difficult to lose 9kg in a short period of time, and many people believe that such weight loss can only be achieved through extreme methods such as liposuction and diet pills. However, you can enjoy the same effect more healthily just by changing your eating habits and lifestyle habits in your daily life. However, losing a lot of weight in a relatively short period of time can be a very extreme diet method, so it is recommended that you consult with your doctor sufficiently about your diet plan before implementing the methods presented below.

 

Let's change the food we eat

 

Drink water (only)

 

 Water helps you lose weight by removing toxins your body doesn't need. What's more, compared to fructose or carbonated drinks, which are high in sugar, water has no calories. In fact, if you start drinking only water, excluding all other beverages, you will be able to see that you lose weight. If you want to eat a drink that sometimes tastes good, try soothing it with sugar-free tea.

 

Follow this rule every day for a week (but excluding the time immediately before exercise). After this period, you can drink fat-free milk or Americano to your heart's content. In particular, if you consume caffeine right before exercise, you can do a little more intense exercise than usual as your exercise ability improves.

 

Drinking water is said to improve your metabolic abilities, as well as boost your stomach. According to a recently reported study, the metabolic rate of the experimenters who drank two cups of cold water improved by about 40% over 15-20 minutes. Participants in this study reported that they succeeded in losing about 7kg simply by drinking water steadily in 3 months.

 

Stop Junk Food

 Eliminate junk food from your diet. For those who are usually good at regular diets, eating one or two junk foods doesn't make them suddenly feel bad. However, if you're aiming for quick, short-term weight loss as suggested here, junk food is a must.

 

Exclude all foods that contain a lot of sugar, greasy, or high-fat content. You should never eat fried foods that are deep-fried in oil, foods covered in chocolate, and foods filled with sugar or pickled.

 

Be sure to read the nutritional chart on the back of the food package. It is important to note that foods such as yogurt and granola bars are all lumps of sugar, contrary to the misconception by many that they will be healthy foods.

 

Reduce White Carbohydrates.

  Foods such as pasta and cookies are simple carbohydrate lumps and can be considered as a modified form of sugar. These foods, which are harmless to our body, increase the body's insulin levels and improve the ability to store fat, resulting in weight gain. To prevent this process, you will need to reduce refined carbohydrates such as white rice, bread, potatoes, cookies, cakes, donuts, potato chips, pretzels, and ice cream.

 

You need to reduce carbohydrates overall. Losing 9kg in two weeks is a very difficult challenge. After the body is fasted to cause ketosis (Ketonsis), the body's carbohydrate energy source, not glycogen, but extremely limiting or not eating carbohydrates to burn fat (i.e., limiting carbohydrate intake, stored glycogen). Since it is depleted in the body, it is supposed to burn fat as a source of energy.) Furthermore, starchy vegetables such as potatoes, sweet pumpkins, and carrots, whole grains such as quinoa and brown rice, and sugary fruits such as bananas, oranges, or apples. Limit your intake, and do not eat sweet foods such as candies.

 

Moreover, when you start restricting certain foods, your body will somehow lure you into making every effort to get back to the way it was before. Go ahead and try to eat only healthy foods that are good for your body that meet your current goals. By eating these good foods, you can resist your cravings for other foods, and by avoiding an empty stomach, you can make rational judgments.

 

Chew on High Calories'

 The debate is still going on that high-calorie foods aren't necessarily bad for you. According to the reported theory, some of these “high calorie” foods consume more calories because the body needs more energy in the process of chewing and digesting food than foods that do not. And even if some of these high-calorie foods don't necessarily consume a lot of energy during the digestion process, in conclusion, they give you fewer calories than you think.

 

If you want to eat vegetables, eat lots of vegetables like asparagus, beets, broccoli, cabbage, cauliflower, celery, cucumber, garlic, peas, lettuce, cucumber, radish, spinach, turnips, and pumpkin.

 

In the case of fruit, blueberries, cantaloupe, cranberries, grapes, muskmelon, lemon, lime, orange, mango, papaya, raspberry, strawberry, tomato, tangerine, watermelon, etc. are consumed.

 

Eat Plenty of Lean Protein and Vegetables

 

 Instead of beef or pork, choose less fatty proteins, such as fish and chicken. In particular, eating fish is of great help, and the fatty acids contained in fish provide good oils for our body and help reduce the desire to eat foods rich in fats or oils.

 

In the case of vegetables, eat enough. Eat abundantly whenever you want to eat, such as breakfast, lunch, or dinner. Vegetables are nutritious, low in sugar, and very low in calories (but potatoes aren't vegetables!), but they feel full. Eating abundant vegetables is an essential way to lose weight quickly in a short time.

 

Watch out for Popular Diets

  Pandemic diets are popular because you can lose weight in a short period, but if you don't want to gain weight again, you should be careful before trying the pandemic diet. Most pandemic diets involve unhealthy methods, and due to the yo-yo phenomenon, their effects do not last long.

 

One of the most popular diets these days is the juice diet. A similar method is the cleanse juice diet. Both methods are liquid-only diets, and you can see the results in a short time, but it is difficult to keep losing weight, and it is never wise to diet only this way for a long time. If you need to lose weight quickly, this may be a solution, but when considering the effectiveness of the juice diet they are talking about, you should consider the side effects mentioned above.

 

Let's change the way we eat

 

Eat all three meals.

  If you're on a diet, you may want to skip breakfast or fast, but you should refrain from these thoughts. First, continuing fasting can lead to muscle loss and various health problems, and over time it will turn into a harder body to lose weight. When the human body does not receive sufficient nutrition, it naturally slows down metabolism and begins to conserve calories in the body. When fasting, you may lose weight in the first few days, but after about two weeks, most of the weight you've removed will return.

 However, there are exceptions, such as intermittent fasting under strict control. According to this method, you don't eat anything for 8 to 24 hours, and after a predetermined fasting period, you eat a fixed amount or a larger amount of food.

  This diet can be effective, but it's extremely extreme, so you'll need your doctor's permission before starting. If you do this intermittent fasting only as unconditional fasting without a set rule, your body can turn into a body that easily stores fat.

 

 

Stop Eating After a Certain Amount of Time

 

 When a lot of people go on a diet, they succeed by limiting their food intake over time. In other words, you never eat after a certain time of day, but this time is usually between 7 pm and 8 pm.

 

 Watching TV or eating with friends at night is the worst thing for a diet. It's very difficult to quit eating at night decisively, but if you stand up, you're getting one step closer to the success of your diet.

 

Don't get yourself too tied up. Stick to this rule only 5-6 days a week. Give yourself the time to hang out with your friends for a day or two of the week and enjoy one night meal. However, this does not mean that you can eat food like a foal that has been loosened during this time. Instead of going to a buffet and eating one meal, let's enjoy a glass of wine or a little snack.

 

Limit Calories

  Dieting with only calories have become obsolete. Since real people's bodies are all different, the calories consumed or consumed are of course different, and it is very cumbersome to count calories each time. In other words, rather than being too concerned with calories, you can use calories wisely as a useful “reference indicator” when dieting. Limiting calories per day is essential for the success of the short-term diet presented here. If you're sticking to a limited amount of calories per day, you can occasionally consume a piece of dark chocolate or half a piece of chicken breast as a reward. However, you should only consume enough to soothe the emptiness in your stomach, which can be felt by limiting calories, not a large amount.

It's a good idea to balance the number of calories consumed with the number of calories burned. In other words, the more you move, the more you can eat. Weight loss eventually occurs when you burn more calories than you eat. On average (it's just average, keep in mind that it can vary from person to person!), it is said that a person can lose about 0.5kg by consuming about 3,500 calories more than they consume.

 After all, to lose 9kg in two weeks, you'll need to remove about 0.6-0.7kg of weight every day, which means you'll have to burn an additional 5,000 calories more than you consume every day. Yes. This diet will never be an easy challenge for you.

 

Control How Much You Eat

 

 When dieting, ‘what’ you eat is very important, but the question of ‘how’ is also very important. Even foods that are considered healthy should be eaten in moderate amounts to be good for the body. Put it in a small plate or container so that you eat only a small amount of food, and don't eat more. Observe the amount indicated on the nutritional table, and if there is no accurate information about the amount, make sure to know it through the Internet, etc., and then take it.

 

Eating cookies can make it very difficult to control the amount. If you don't want to empty the whole bag of peanuts in the blink of an eye, you start eating one fist at a time. If you're hungry, eat only a small bag or container of a suitable size on the market, so you're always aware of how much you're eating.

 

Cheating Day

  Diets with strict fasting and calorie cycling (increased or decreased calorie intake) are becoming more and more popular day by day. These methods recommend consuming large amounts of calories from time to time, as this prevents situations where your body gets used to eating only small amounts of calories and stops burning calories. During the diet, let's put off worries about calories for a day or so for a week and eat the foods you want to eat in moderation. Rather, this will give your diet, which may have been stagnant, more resilient.

 

If this can continue, you'll probably just need to keep eating the food you want to eat. However, on an extreme diet that requires you to lose 9kg in 2 weeks, limit your cheating day to 1-2 hours a day. In other words, have a cheating day of about 1 hour per week, and other than that, let's go back to the diet method we originally planned.

 

Eat Often

  Not more!! Try to eat more often'. Think of it like this. It's not a good example of a healthy diet, but if you only eat 5 celery sticks a day, you shouldn't eat them all at once. You'll need to leave a few sticks aside in case you're hungry later. On the same line, during a two-week diet, you shouldn't eat a lot, but rather eat less, but eat this small amount of food frequently. This way you can prevent your stomach from feeling hungry then.

 

Many healthy diets allow small amounts of snacks or snacks, as this can increase your metabolic rate and prevent overeating or binge eating that may occur later. Instead, try to reduce the number of calories you consume at each meal a little more, leaving more calories for additional snacks. If you do this, after two weeks, you will be grateful for your efforts because of your transformed body.

 

Let's change our lifestyle

 

Cooking

  The best way to control the calories and nutrients your body consumes is to cook your food. These days, restaurants on the market offer a lot of healthy menus, but, indeed, you are not sure what ingredients are in the dressing of your salad or what kind of oils are used for grilling vegetables. In the end, as you cook yourself, you can control and control all the food you eat.

 

When cooking, you can control the number of seasonings, such as using nutrient-rich oils such as olive oil or adding less butter, sugar, and salt (salt is the main cause of abdominal swelling). You can do it. Best of all, you can save money by cooking!

 

Record Exercise and Food

  If you want to change your lifestyle habits steadily through a diet rather than two weeks, keeping track of exercise and food can lower your motivation. However, this diet is for just two weeks, and it is not difficult to keep track of the foods you ate and exercise each day during that period. With this record, you can predict when your diet is likely to fail, check whether it is okay to loosen it a little, and even make you feel excited by giving you a visual overview of your achievements. . These displayed achievements can be proof that you've been doing well so far.

 

When recording the food you eat, you can classically do it with a pen and a notebook, but you can also download and utilize a weight-loss application that helps diet in these days of technology. Many apps include features to measure the number of intake nutrients and exercise, such as calories, carbohydrates, fat, and protein, which can be helpful when dieting.

 

Trying

 It sounds obvious, but to successfully lose weight, it's the most important thing to do sincerely. In particular, these efforts are even more demanding if the goal is to reduce weight in a short time. Unlike when you take a slow time to diet or try to lose weight through exercise, you will not be able to neglect diet even for a single time. Once you've decided to follow this diet, you'll have to work hard and non-stop toward your goal.

 

Telling others about your diet plan, or if you have someone to work with will make it easier for you. By telling people around you that you're on a diet, you'll feel responsible and try to eat healthier, you can exercise with a diet friend, and you can complain and cheer up when you're having a hard time.

 

 

Do Moderate or Intense Exercise for at least a certain amount of time each day

  The best way to burn calories is exercise. If your body is already accustomed to moderate-intensity physical movements in your day-to-day, increase the intensity a little more to make more intense movements, alternating them with medium-intensity movements. On the other hand, if you previously did not have physical activity, the middle movement would be fine. Either way, get plenty of rest during exercise and keep drinking water to rehydrate.

 

Intense movement burns about 400 to 600 calories per hour. These activities include running, biking, swimming, aerobics, basketball, weights, and gardening.

 

Moderate activity burns about 200 to 400 calories per hour. These include hiking, light gardening, dancing, golf, slow cycling, and slow walking. Do this at least 2-3 times a week, for 30 minutes or more.

 

Create an Opportunity to Exercise

  You can do push-ups while lying on the floor for a short period of time advertising your favorite TV show. You can dance while washing the dishes, or walk through the hallway while lungeing. It may seem a little funny, but wasn't it called Taesan? These small activities will result in increased muscle mass and a slimmer waistline.

 

Even if your schedule doesn't seem to have any time to exercise, try to find a time to achieve the effect of one stone or two. Take a dog walk and come back a long way. When you go to a shopping mall, park your car far away on purpose and move more actively or wash your car when cleaning the house. Any activity in your daily life can be an exercise.

 

Getting Enough Sleep

  The human body cannot function properly without adequate sleep. Through sleep, a person's body has a time of rest, and during this time, the body's function is restored so that it can be active again so that it can consume calories and lose weight. If you're aiming for short-term weight loss, you'll need 7 to 8 hours of sleep each day.

Sleep not only makes you feel good, but it also controls your hormones and prevents you from feeling hungry.

 In other words, not only does it consume calories through sleep, but it also prevents the intake of food-even when awake.

 

Tips

1. Aerobic exercise is a very good exercise when you are on a diet. Running or dancing for hours can produce surprising results.
2. To get tangible results, you'll have to spend a lot of time working out. The first may be very difficult, but once you start, it won't be as difficult to exercise as you think.
3. Take a picture to see the achievements with your own eyes. If you look in the mirror, the effect of your diet may not appear that much. If you take pictures in the form of before and after and compare them, you will see the effect at once.
4. Let's set up a diet diet
5. Keep imagining what you would look like if you succeeded on a diet while exercising.
6. Exercise when your mind is clear.
7. Download a mobile phone application that records the food you ate and water you drank and checks the amount of exercise. This will help you focus more on losing weight, and it will give you an idea of ​​areas where you can improve in terms of diet or exercise.
8. Post a picture of a model or celebrity with the body of your dreams on a chest of drawers, refrigerators, or shelves where junk food is stored. That way, every time you take a cookie out of the shelf, you'll see a picture of your slender body and your desire to eat a cookie will run away, leaving the kitchen with only a glass of water.
9. Talk to your personal trainer or healthcare professional about effective ways to lose weight in the short term. Of the many diet supplements on the market, you may be able to seek advice from experts on whether one can help with your diet, or whether other specific diet regimens work for you.