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This article was co-written by Pouya Shafipour, MD, MS. Pouya Shafipour is a family medicine specialist, family physician, and weight loss specialist based in Santa Monica, California. Shafipour specializes in diet, nutrition, behavior and exercise counseling to combat obesity and medical conditions associated with excessive weight gain or loss. Shafipour received a bachelor’s degree in molecular and cellular biology from the University of California, Berkeley, a master’s degree in physiology and biomedical physics from Georgetow University, and a doctorate degree from the Loma Linda University School of Medicine. He completed an internship in general surgery at the University of California, Irvine and a residency in family medicine at the University of California, Los Angeles, and was certified as a family physician by the board of directors in 2012. 2008.
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Losing weight may seem like a big goal, but in reality, you can learn how to lose 14 kg in 2 months by eating smart and incorporating exercise into your daily routine. To lose that much weight in a span of 9 weeks, it takes planning and determination, and you can do it if you really put in the effort.
Steps
Make a Weight Loss Plan
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Know what you will face. An article on weight loss that begins this way may not be very exciting, but it’s necessary to get straight to the point: losing 14 pounds in 2 months is “too hard”. Doctors and nutritionists both suggest that you should only lose 0.5-1 kg per week. [1] X Source of Research[2] X Source of Research Even if you can lose 1.5 kg per week for 9 consecutive weeks, you still have not reached your goal of losing 14 kg. Moreover, even though it is possible to lose 14 kg in 2 months, whether it is healthy to lose that much weight is another question.
- Healthy weight loss is about gradually reducing the amount of accumulated fat in the body without triggering starvation mode . If you cut calories so much that your body thinks you’re hungry, your body will start burning muscle, not fat. And that’s not a healthy way to lose weight.
- Losing weight by eating less is very difficult, and eating too little is not good for health if you choose the wrong foods to cut. Fat is necessary but consuming too much fat is also unhealthy. Protein is used to build muscles, tendons, skin and organs. If you cut calories too much, it will be harder for your body to lose weight. This phenomenon is known as thermogenesis adaptation to eating . [3] X Source of Research Perhaps, this is a survival mechanism of the body, it may also be the body’s way of maintaining enough weight to feel comfortable. It sounds crazy, but whatever it is, you need to take in calories in order to lose weight.
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Know how many calories you need to burn to lose weight. Each 0.5 kg of weight corresponds to about 3,900 calories. This means you need to burn 3,900 calories more than you consume for the day if you want to lose 0.5 kg. [4] X Trusted Source Go Ask Alice Go to Source This is a huge number.
- For comparison, you can burn 100 to 150 calories if you run 1.6 km at an average pace. [5] X Research Source And so, to lose 0.5 kg, you would have to run about 48 km – more than a marathon lap.
- Regular marathon runners will lose more than 3 kg after each race, but most of that weight loss (approximately 2.7 kg) is water. [6] X Research Sources[7] X Research Sources
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Find out other factors associated with weight loss. Fortunately, there are many ways to lose weight: lose muscle, lose fat, and lose water. Most of the body weight you want to lose in 2 months will be due to water loss, and that’s normal. If you can combine a healthy lifestyle with a regular exercise regimen and Spartan exercises (an exercise believed to have been practiced in an ancient Greek army), you should be able to achieve your goals. title stated.
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Set weekly and monthly goals to stay motivated. A lot of people start practicing and give up because they don’t see immediate results. When planning to lose more than 7 kg, the following fact will make them easily discouraged: they will quickly give up halfway because they have set their goals too high. Instead of putting yourself in a dilemma for people who want to lose weight, break your goals down into smaller and more manageable goals, so that if you don’t see immediate results, you won’t be discouraged. and give up.
- If you want to lose 14 kg in 2 months, you should break down your goal into 7 kg per month or 1.5 kg per week. Losing 14 kg is very difficult, but losing 7 kg sounds easier to achieve, and losing 1.5 kg is completely doable.
Looking for Diet Tips
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Calculate your basal metabolic rate (BMR), and take in fewer calories than you burn. Basal metabolic rate is a calculation that tells you how many calories you burn each day. In fact, this ratio is one factor that makes up a 2,000-calorie-a-day diet. [8] X Research Source As we all know, the key to successful weight loss is taking in fewer calories than you can burn, so knowing how many calories you burn during the day It is very important to adjust the diet to lose weight.
- Calculating BMR is very simple. You just need to type the phrase “basal metabpic rate calculator” on any search engine, then enter relevant information such as gender, age, height, weight. , and pregnancy status or not.
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Do not skipping meals. While the key to successful weight loss is taking in fewer calories than you can burn, that doesn’t mean skipping meals. Skipping meals even triggers hunger mode (see above) and makes binge eating much harder to resist.
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Eat fat-free protein. A high-protein diet is essential for weight loss. Many studies have shown that people who follow a high-protein diet consume fewer calories and feel more satisfied (less hungry) than they did before starting the diet. [9] X Sources of Research Protein-rich foods include:
- Lean meats like turkey and chicken breast
- Fish, like tuna
- Fat-free dairy products such as skimmed milk, cottage cheese (a type of fresh cheese) or low-fat yogurt
- Soy products like tofu
- Legumes like red beans and lentils
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Prefer complex carbohydrates over simple carbs. There are many differences between simple carbs and complex carbs. Simple carbs, as in white bread, fizzy drinks and cookies, have a simple chemical structure and the body digests them very quickly and easily; Excess simple carbs will be stored as fat. [10] X Research Sources Complex carbs, such as those found in sweet potatoes, brown rice and zucchini, have a more complex chemical structure and are assimilated by the body over a longer period of time; As a result, you’ll feel fuller for longer and reduce the chance for carbs to accumulate as fat. So choose complex carbs instead of simple carbs:
- Choose whole wheat bread instead of white bread
- Choose whole-wheat pasta instead of “regular” pasta
- Choose brown rice instead of white rice
- Choose vegetables like broccoli instead of starches like potatoes
- Choose nuts (nuts, such as almonds, chestnuts, etc.), legumes, and vegetables instead of sugar, carbonated drinks, and candies.
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Choose healthy fats over unhealthy fats. Not all fats are bad. In fact, there are two types of “healthy” and two “unhealthy” fats. Use healthy fats in your diet to stay healthy while losing weight.
- Monounsaturated and polyunsaturated fats are considered healthy and can be included in the daily diet. [11] X Research Source Examples of monounsaturated fats are avocados, nuts, olives and pumpkin seeds. Polyunsaturated fats include Omega-3 fatty acids such as those found in salmon and flaxseeds.
- Avoid saturated and trans fats . These fats are not only unhealthy because they increase the amount of cholesterol in the blood, thereby increasing the risk of cardiovascular disease, but they also have no nutritional value. You should avoid these fats, especially while on a diet.
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Have a balanced diet. Even if you have a healthy diet, you can overeat certain foods and overlook the health benefits of other foods. If you want to lose weight, you should keep your diet balanced by eating plenty of fresh fruits and vegetables, whole grains, legumes and nuts, fish and lean meats. Try to avoid eating greasy foods, processed foods, fast foods, junk foods, sweets, and baked goods.
Start a Special Diet
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Try the Atkins diet. Atkin’s low-carb diet recommends limiting real carbs and adding plenty of protein, even some fats. People following this diet are encouraged to eat foods with a low glycemic index (GI). An example of the Atkins diet is where you can have a sandwich with a meat and vegetable filling, but no bread.
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Follow the South Beach diet. While quite similar to the Atkins diet, the South Beach diet has two major differences:
- Completely ban “unhealthy” fats but encourage eating healthy fats;
- Does not count carbs. Instead, this approach encourages dieters to consume carbs that are low in sugar or have a low glycemic index. [12] X Research Source
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Have fun and lose weight with the Mediterranean diet. With this diet, dieters are encouraged to eat foods that are popular in Spain, Italy, Greece and Crete. People here usually eat:
- Moderate amounts of fish and poultry, eat less red meat
- Lots of vegetables and seasonal foods
- Dessert with fresh fruit
- Olive oil
- Cheese and milk
- A small, moderate amount of wine
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Try Weight watcher weight loss program with Pro Points account. Weight watchers is a weight loss program that each person can sign up for on their own. Accordingly, they will be given a “Pro Points” account with a certain score based on a few factors such as age, gender and weight. Food will be scored based on the available scale. People can eat any food, as long as the total number of points calculated on those foods is still within the allowable limit.
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Consider becoming a vegetarian. Although vegetarianism is not a “traditional” diet, vegetarians have a lot of advantages in terms of weight loss. Research has shown that during the five-year period after a vegetarian diet, they tend to weigh less than meat-eaters. [13] X Research Source (vegans are even lighter than other vegetarians). However, being a vegetarian does not mean eating healthy. There are many vegetarian foods that can still make you gain weight. Therefore, consider going vegan if you think it helps you eat healthier.
Looking for Basic Training Diet Tips
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Regular. Practice little by little and every day. The key to weight loss lies in persistence. Consistently taking time each day to walk, play sports or other exercise will help you lose weight better for two reasons:
- You will lose weight slowly instead of losing too much weight in a short time. It’s easier to train and lose 0.1 kg per day than to train 2 times per week and lose 0.5 kg in one day.
- This will make it easier for you to form a habit. Once it becomes a habit, you will be more motivated to practice every day and work harder to make up for it if one day you have to take a break.
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Practice with a friend. [14] X Research Source Exercising with friends is a great way to stay motivated. You won’t miss a workout if you know your friend is waiting at the gym. Moreover, it is also a great opportunity to strengthen the relationship between the two of you. Nothing can bring two people closer than sweat and tears.
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Interrupt training. Interval training means doing short bursts of high-intensity exercise alternating with low-intensity movements. This exercise has been tested, shown to be highly effective in burning calories. [15] X Source of Research[16] X Source of Research Example, instead of running 4 laps of the course to cover 1.6 km at the same speed, run 3 laps at normal speed and accelerate as fast as possible. maybe in the last round.
- Interval training not only burns more calories than regular exercise, but it is also more productive because it helps burn calories faster.
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Exercise when you have the most energy. Some people are as active as birds in the morning, but some are like night owls and need a little more time to get up to speed. Whatever group you belong to, exercise when you feel the most energetic. It makes no sense if you exercise on an empty stomach. You’ll get more out of it if you choose to exercise at the right time.
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Keep inspiration close by. Want to lose weight fast. Whatever your reason is, keep it close to motivate you to keep trying when you think you can’t. Because there will be times when you want to give up, you feel like you’ve done your best, and the intention to give up becomes stronger than ever. That’s when you need to gather all the motivation to continue the journey. Your motivation could be:
- A friend or family member; Maybe you want to lose weight because that person inspired you.
- A professional athlete; Maybe you’ve always looked at them and admired them.
- An idea or cause; Maybe you are very interested in improving your health to feel better every day.
- Challenge, because you know you can overcome it.
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Get enough sleep. Researchers at the University of Chicago have shown that people who sleep 8 hours a night can lose 55% more body fat than those who sleep 5.5 hours. [17] X Research Source Not getting enough sleep can increase levels of the hormone ghrelin, a hormone that makes the body feel hungrier and affects the amount of fat stored in the body. For exercise to work at its best, you need to get enough sleep.
Select Special Exercise
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Do aerobics, or cardio. Cardio offers a lot of health benefits besides the ability to burn calories and lose weight. It helps improve breathing, strengthens the heart muscle, relieves stress and depression. Here are some cardio exercises that you can apply to lose weight fast:
- Swim
- Jogging
- Cycling
- Boxing
- Walk
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Play team sports. Team sports are very helpful in encouraging people to exceed their own abilities when exercising. People often completely forget about themselves when participating in competitive sports, and therefore, burn a lot of calories after a few hours of training. You can try joining a local sports team, or create your own to play with friends or colleagues. Here are some popular sports that can help you burn more calories.
- Basketball. Running back and forth on the basketball court can help you burn 800-950 calories per hour.
- Football. Famous for its fast paced and non-stop running hours, playing soccer can help you burn 740-860 calories per hour.
- Hockey ball. As a physically demanding sport, hockey can help you burn about 500 calories per hour. [18] X Research Sources
- Play rugby or flag football. Although it is difficult to say exactly how many calories these soccer games can help you burn, it is estimated that a player weighing about 90 kg can burn a minimum of 900 calories per hour of play. [19] X Research Source
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Try individual sports. Test your determination and endurance by playing an individual sport. In many ways, individual sport is a test of how far you are willing to go to achieve your goals. It’s a test to challenge yourself, but with it comes tangible results worth the effort: Glory, or in this case, calories you can burn.
- Indoor climbing. While not as strenuous an exercise as basketball or soccer, indoor rock climbing is also an effective way to burn calories. Each hour of intense climbing can help you burn between 810 and 940 calories.
- Ski or snowboard. While it’s not a year-round sport, you have lots of different options when it comes to playing: obstacle skiing, alpine skiing, cross-country skiing, or cross-country skiing. An hour of skiing can help you burn between 640 and 980 calories.
- Playing tennis. Tennis is an exhausting sport. Requiring lots of short exertion and rhythmic hand-eye coordination, tennis can help you burn 400 calories per hour. [20] X Research Source
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If you want, you can run a marathon or a half marathon. As mentioned at the beginning of this article, running a marathon or a half marathon is a great way to lose weight. Admittedly, this is a very strenuous sport, as a form of physical punishment. But if you complete a marathon, be prepared to feel as though only the sky is your limit.
- Of course, one of the obstacles to running a marathon is that you need to practice a lot to be able to complete a marathon. You can’t hope to push your body to its limits without exercise. Training for a marathon requires many hours of tireless running, which in turn helps you burn a lot of calories. As you continue to increase your practice, you will reap amazing results. [21] X Research Source
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Integrate muscle-strengthening training into your exercise program. If combined with an effective diet and aerobic exercise, muscle-strengthening exercises can help you lose weight significantly . That’s why fitness professionals often integrate these exercises into their training program. [22] X Research Source Not only helps you burn fat, these exercises also help you replace body fat with strong, attractive muscles. Moreover, according to the report, strength training still has the effect of helping muscles become more toned after training. [23] X Research Sources
- When building muscle, you should choose exercises that help strengthen many different muscles such as:
- Squats (squats)
- Lunges
- Kettlebell swings
- Squat thrusts
- Burpees exercise
- Inverted rows (inverted rows)
- Up bar
- Push-up
Combine
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Don’t be discouraged if you don’t see immediate results. Two months is quite a long time. Even if you can’t lose 14 kg, 2 months is enough for you to make a difference to your body and how you feel. In fact, there are a lot of people who want to see results quickly, and they get frustrated when they don’t. They practiced for a week and the weight barely changed. They think, “Why should I torture myself in this way and it won’t change anything?” And they give up.
- This is called the plateau effect. [24] X Research Source To avoid this effect, you need to diversify your diet and exercise; Avoid getting complacent with a certain group of foods and exercises.
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Understand that you cannot lose weight in one place on your body. The idea of losing weight in one place, in the abdomen, for example, is known as “losing weight in one place,” and has proven impossible. [25] X Research Sources The amount of fat the body burns for energy is from all over the body. So, don’t let yourself fail when you want to lose fat only in the thighs and abdomen, but not in the whole body.
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Drinking water is key. If you are absolutely serious about losing 14 kg, you won’t be able to do it without drinking enough water. Water is clean, cool, readily available and most importantly – zero calories. Replacing water with carbonated water, energy drinks, juices, or other calorie-dense drinks will lead to two completely different outcomes: reaching your weight loss goals or not.
- Here’s a little trick that you can use to feel full even before eating. Drink a glass of water (about 200ml) before eating. Water takes up space in your stomach and helps you eat less food than your stomach can actually hold. However, you must make sure to eat nutritious food so that you don’t go hungry later.
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Full breakfast, elegant lunch and light dinner. Have you heard the saying “Eat breakfast like a king, lunch like a prince and dinner like a pauper”? A full breakfast will help the body kick-start the metabolism, ready for a new day. Skipping breakfast means forcing your body to fast for 15 to 20 hours. If that happens, the body will not be able to produce enough enzymes needed to metabolize fat effectively, leading to failure in weight loss. [26] X Research Sources
- If you’re hungry, you can eat healthy and nutritious snacks between meals. Carrot and hummus (a sauce of Middle Eastern origin made with chickpeas, olive oil, lemon juice and garlic), or celery and tuna mixed with olive oil and lime juice. Be creative, but make sure your snack is on the diet you’ve chosen.
- Try as much as possible to have a light dinner. Many people say that the metabolism will take place very slowly while sleeping, making it difficult for the body to digest a large amount of dinner food. While there’s still no scientific proof on this, it’s a good reason to have a light dinner. Foods that may not be good for the body if eaten too late at night include: junk food, ice cream, candy and other junk food.
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Find joy. We all know that dieting is boring. But if you get the chance, make dieting fun and rewarding. You can turn your dieting into a game: challenge yourself to consume under 1,500 calories 5-7 days a week. And if you do, reward yourself: if you maintain that level of calorie consumption for a month, you can reward yourself with a day of shopping. Whatever you do, always find joy in it, and your body will give you the reward it deserves.
Advice
- Do not skipping meals. Skipping meals will make it harder for you to lose weight in the long run. Instead, eat 4-5 small meals a day and don’t eat before bedtime.
- A lot of people get frustrated if they don’t see the desired results when they weigh themselves. Remember: muscle weighs more than fat, and even though it doesn’t look like you’ve lost weight, you’ve actually cut off unwanted fat and replaced it with muscle. The more lean muscle you have, the more calories you burn. Therefore, try to find a way to measure the amount of muscle you have. Every month, you can measure the body parts that have a lot of fat. You will be surprised to find that, even though your total body weight is almost the same, your body size has changed dramatically.
- The biggest reward is that you really tried. And you succeeded! Don’t let yourself give up on your goal of living a healthier and happier life. Stick to the plan and in the end, you’ll be great.
- The easiest way to stay motivated is to keep thinking about how you will look after you lose weight. If this doesn’t work, read a few articles about clothes you just can’t fit right now. Every time you lose motivation, look at that article.
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This article was co-written by Pouya Shafipour, MD, MS. Pouya Shafipour is a family medicine specialist, family physician, and weight loss specialist based in Santa Monica, California. Shafipour specializes in diet, nutrition, behavior and exercise counseling to combat obesity and medical conditions associated with excessive weight gain or loss. Shafipour received a bachelor’s degree in molecular and cellular biology from the University of California, Berkeley, a master’s degree in physiology and biomedical physics from Georgetow University, and a doctorate degree from the Loma Linda University School of Medicine. He completed an internship in general surgery at the University of California, Irvine and a residency in family medicine at the University of California, Los Angeles, and was certified as a family physician by the board of directors in 2012. 2008.
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Losing weight may seem like a big goal, but in reality, you can learn how to lose 14 kg in 2 months by eating smart and incorporating exercise into your daily routine. To lose that much weight in a span of 9 weeks, it takes planning and determination, and you can do it if you really put in the effort.
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