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Losing weight is a common goal for many individuals who wish to improve their overall health and well-being. While it is important to approach weight loss in a healthy and sustainable manner, there may be some instances where one needs to shed a significant amount of weight within a short period of time. This could be due to an upcoming event, a deadline, or simply a desire for quick results. In this article, we will explore the topic of how to lose 9 kilograms in 2 weeks. We will delve into various strategies, including dietary changes, exercise routines, and lifestyle adjustments that can help jumpstart your weight loss journey and achieve your goals within the specified timeframe. However, it is crucial to consult with a healthcare professional before undertaking any drastic weight loss measures to ensure your safety and overall well-being.
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.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 303,425 times.
Losing 9kg in 2 short weeks is not an easy task. Quite a lot of people choose surgical solutions or use weight loss pills to lose weight quickly; But besides that, the method of changing the diet and lifestyle also helps to achieve the same effect but is much healthier. However, you need to be aware that losing so much weight in such a short time is not normal and you should consult your doctor about this plan before you start doing it.
Steps
Change your diet
- This needs to be strictly observed 24/7, except before you are about to exercise or have a cosmetic surgery. Before your workout, you can treat yourself to a cup of black coffee (or add a little skim milk). Caffeine will make you mentally excited, helping you to exercise more enthusiastically. [1] X Research Source
- In addition to helping you feel full, drinking water also boosts metabolism. Recent studies show that drinking 2 glasses of cold water can increase metabolism by 40% in just 15-20 minutes. Participants in water weight loss studies reported that they lost up to 7kg in 3 months, largely thanks to just drinking water. [2] X Research Source
- Stay away from foods high in fat as well as high in sugar. Say no to any breaded, fried, chocolate covered, or sugar coated foods.
- Read ingredient labels carefully. Even seemingly healthy things like yogurt or oatcakes can be full of sugar.
- In general, you need to eliminate carbs from your diet. Let’s face it: Losing 9kg in 2 weeks is a tough challenge. To follow the ketosis diet, where fat, not glycogen, is the priority to replenish (because it has been consumed), you will have to completely adhere to eating less or not eating at all. starch. Besides saying no to starches, you’ll have to part with starchy vegetables (like potatoes, squash, carrots), all grains (including oats and brown rice) and sugary fruits like bananas, oranges and apples.
- What else? Hunger will make you more likely to be tempted to revert to old eating habits. Therefore, it is necessary to maintain eating healthy foods on a regular basis (not to let hunger accumulate). When you are full, you will be able to make more conscious decisions.
- For vegetables, eat more asparagus, beets, broccoli, cabbage, cauliflower, celery, cucumber, garlic, green beans, lettuce, onion, radish, spinach, lettuce curly lettuce, and Japanese melon.
- For fruits, give preference to blueberries, cantaloupe, cranberries, grapefruit, melons, lemons, oranges, mangoes, papayas, raspberries, strawberries, tomatoes, tangerines, and watermelon.
- For greens, eat freely. Breakfast, lunch and dinner – eat as much as you can. Green vegetables are nutritious, low in calories and sugar (except for potatoes) and help you feel full. Eating green vegetables is the shortest way to lose weight.
- One of the most popular temporary diets today is the use of juices. Another contender is the Master Cleanse diet – both are drink-based diets. These methods provide quick results, but are difficult to adhere to, and long-term maintenance is not a wise choice. If you’re a bit daring, you can try, but be wary of their advice.
Change the way you eat
- Exceptions are made if you are following a highly disciplined diet plan intermittently. It’s about not eating anything for 8-24 hours and then consuming a planned amount of calories (which usually means you’ll eat more). [7] X Research Sources This method can work, but remember that you should only follow it with expert approval. If done incorrectly, you even increase your body’s tendency to store fat. [8] X Research Sources
- Adjust to suit yourself. Stick to this rule only for five or six days of the week. Give yourself some time out with your friends – but that doesn’t mean you can be completely relaxed. Taste a glass of red wine and a few small bites – don’t eat the whole food that’s presented.
- What you need to do is balance the calories you burn with the calories you take in. In other words, the more you exercise, the more you can eat. Usually, weight loss occurs when more calories are burned than taken in. On average (yes, average again), a person needs to burn 3,500 more calories than they take in to lose 450 grams. [9] X Research Source To lose 9 kg in 2 weeks, you need to lose about 675 grams per day. This means you need to burn 5,000 more calories than you take in each day. Yes, a very, very high request.
- Snacking makes controlling your intake ineffective. To avoid eating a whole bag of chestnuts when you originally intended to eat only a few, calculate how much you plan to eat in advance. Thus, when hungry, no matter how much or how little you eat, it is still the portion you intend to eat and that’s all. You can control exactly how much food you eat.
- If the diet lasts, you can spend a whole day eating. Eat whatever you want. However, for this fourteen-day fast, it’s best to limit yourself to an hour or two. So take 60 minutes this week to hit the streets and enjoy the food. But then go back to your route.
- Many healthy diets support snacking for positive reasons like boosting your metabolism and avoiding stuffing you up later. Split your meals so you can eat a little more calories each time. After two weeks, your body will thank you for this diet.
Lifestyle change
- With your own cooking, you can use healthy oils like piu, for less butter, less sugar, and less salt (a culprit of gas problems) than portion control. What else is there? It also helps you save your wallet.
- You can easily take notes with just paper and an old pen, like writing in a food diary, or you can also download an existing weight loss app. These apps help you to calculate calories, carbs, fat, protein and calculate for workouts too.
- This goal will become easier if you can tell others about your plan, or have someone work on it with you. They will hold you accountable for your plans, can also eat and exercise with you, and can complain with you.
- Vigorous activities burn between 400 and 600 calories per hour, such as running, cycling, swimming, aerobics, basketball, and weightlifting or gardening.
- Moderate activities that burn 200 to 400 calories per hour include: hiking, light gardening, dancing, golf, slow biking, and slow walking. It is recommended to spend at least 30 minutes exercising 2 or 3 times a week.
- Even if your schedule sounds ridiculous, find ways to “hit two targets with one arrow”. Take the dog for a long walk around the block, park your car away from the entrance to the mall, actively clean the house, or wash the car yourself. Life in general is always full of opportunities for you to practice.
- Sleep not only feels good, it also helps regulate hormones and suppress hunger. [12] X Research Source So sleep not only helps burn calories, but it also keeps you away from food, even when you’re awake.
Advice
- Always imagine how beautiful you will look to motivate you to exercise.
- You can download mobile apps that help you keep track of your water intake, track exercise and food intake. This will help you focus on your weight loss goals and find areas in your diet and exercise level where you can improve.
- Stick or hang pictures of celebrities or models with the ideal body you have always dreamed of on boxes, refrigerators, and even snack containers. This way, whenever you want to reach for a bag of chips and the image of a slim figure reminds you of your weight loss goal, you’ll put down the bag of chips, and grab a glass of water. instead.
- Talk to your doctor or personal trainer for advice on how to lose so much weight in such a short amount of time. There are many weight loss supplements on the market today, and a weight loss specialist can tell you if those supplements work for you, or a method. Is any treatment really effective?
- Cardio is a great form of exercise. Jogging or dancing for a few hours a day will do wonders for you.
- To get visible results, you need to train with intensity. This may seem difficult at first, but once you start doing it, you’ll find it’s not all that bad.
- Take pictures to document your process. There doesn’t seem to be a big change when you look in the mirror, but if you look at the photos, you’ll feel the difference.
- Absolutely do not go hungry because that will make your body weak and as soon as you eat again, you will gain weight! So stick to a healthy diet. You need to eat to lose weight.
- Tell someone about your plans. Maybe ask them to join and/or follow the plan with you. This may sound silly, but saving face will motivate you to stick to this plan.
- When you crave something sugary, drink a bottle of water and go for a walk. If the craving still hasn’t subsided, chew on a stick of gum and think about when you’ve reached your ideal weight!
Warning
- Doctors usually recommend losing an average of 450 to 900g of weight per week. Before embarking on a super weight loss program, you must consult with health care professionals to know if the plan has any health effects or potential risks.
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.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 303,425 times.
Losing 9kg in 2 short weeks is not an easy task. Quite a lot of people choose surgical solutions or use weight loss pills to lose weight quickly; But besides that, the method of changing the diet and lifestyle also helps to achieve the same effect but is much healthier. However, you need to be aware that losing so much weight in such a short time is not normal and you should consult your doctor about this plan before you start doing it.
In conclusion, losing 9kg in 2 weeks is an aggressive weight loss goal that should be approached with caution and a focus on maintaining overall health. While it is possible to achieve significant weight loss in a short period of time, it is essential to prioritize sustainable and healthy practices over rapid and potentially harmful methods. The key to successful weight loss is a combination of a balanced and nutritious diet, regular physical activity, and making lifestyle changes that can be maintained in the long term. Instead of fixating on a specific number on the scale, it is important to pay attention to one’s overall well-being and aim for gradual and steady progress. Always consult a healthcare professional before beginning any weight loss journey to ensure that it is safe and appropriate for individual circumstances. Remember, health and well-being should be the ultimate goal, not just a number on the scale.
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