How to Lose 9kg in 2 Weeks

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.

Table of Contents

Change your diet

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Switch to drinking only purified water. Water has the effect of purifying the body, eliminating toxins, making it easy to lose weight. In addition, water does not contain calories, so it will be a better choice than sugary drinks. In fact, if you can limit yourself to only drinking water, the extra pounds can be lost even more. If you want something flavorful, choose unsweetened tea.

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}

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Eliminate junk food from your diet. Thoroughly eliminated. Maybe someone after following a standard weight loss diet will be tempted by junk food 1-2 times without much impact. However, with a draconian weight loss goal in the short term (like yours), it is absolutely necessary to eliminate junk food.

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.

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Remove starch. Everything from pasta to cookies is full of carbohydrates, or sugar in disguise. These little enemies will mess up your insulin levels, increase your body fat, and ultimately make you gain weight. To limit this, cut back on processed carbs — including white rice, bread, and potatoes, along with cookies, cakes, doughnuts, chips, crackers, and ice cream. ^{[3] X Research Sources}

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.

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Eat foods with “negative calories”. ^{[4] X Source of Research} The presence or absence of negative calorie foods is controversial. In theory, there are certain foods that will take more energy to digest than the food itself. Even if you don’t burn a lot of calories eating these foods, at least you won’t get as many calories from them.

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.

Change the way you eat

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Make sure to eat enough meals. While you may feel like skipping breakfast or skipping the entire day, you should fight for yourself not to do so. Prolonged fasting can cause muscle loss and other health problems, on the other hand, it can also make it harder to lose weight. When the human body does not receive enough nutrients, it automatically begins to maintain energy sources by burning them at a slower rate. You will probably find yourself losing a lot of weight after the first few days, but after about two weeks, it is possible that the lost weight will return to you. ^{[6] X Research Sources}

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}

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Do not eat after a specific time of day. Many people succeed with a time-specific plan. They will decide not to eat after a certain time, usually around 7 to 8 pm. Limiting nighttime eating is the most painful thing for most people, when the TV is on and friends are sipping as usual. It’s hard to resist, but you’ll find it’s totally worth it.

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.

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Calculate your calories. The notion that calorie intake is the bottom line is slowly becoming obsolete. The reality is that everyone’s body is different, and not all calories are consumed equally. Furthermore, counting calories is a tedious task. In other words, no matter how good, those are just general guidelines. For the purposes of this diet, calculate your daily calorie needs. If you’ve really hit the mark, great, treat yourself to a piece of dark chocolate or an extra half piece of chicken breast. Do not go over the limit, always let you have a craving.

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.

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Take control of your diet. It’s not just about what to eat but about how much you get to eat. Even the healthiest foods need to be eaten in moderation. Start by using small dishes and don’t scoop them all the time. Follow serving sizes on food product labels and look for information you’re not sure about.

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.

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Consider “cheating” a bit. Intermittent dieting and calorie cycling are becoming more and more popular. For these methods, it is a good thing to eat a little more calories because it will help prevent the body from going into a state of low conditioning (when the body stops burning calories). After a week of strict dieting, you might consider relaxing a bit to enjoy the pleasure of eating – it can help keep your diet on track. ^{[10] X Research Source}

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.

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Eat more often. Make sure you read the word “regular” – eat “more often” than eat “more”. Think of it this way: if you only had 5 pieces of celery to eat in a day (just an example), you wouldn’t eat it all for breakfast. Instead, you’ll split the celery into smaller pieces so you don’t go hungry. Likewise, you will eat very little during these two weeks. So eat less, but eat less often. It’s a way to keep your stomach from feeling hungry.

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

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Start cooking. The only way to really control nutrients and calories is to cook for yourself. Although restaurants these days tend to include healthy dishes on their menus, you’ll never know what they put in their salad dressings or what oils they use. It’s better to cook for yourself and control what you eat.

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.

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Record your eating and exercising. If this is a long-term lifestyle change, taking notes is unthinkable. But you only have to record for 14 days so it’s totally doable. Taking notes helps you see where you have problems, where you can improve, and keep track of your overall progress – a great feeling. That’s proof you’ve done this very well.

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.

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Obey strictly. It sounds obvious, but one of the most important things you can do to ensure a successful weight loss goal is to stick to your original goal. This is especially important for a short-term weight loss regimen like this. You cannot neglect your diet or exercise a single day. Once you have decided on this method, you must commit to it.

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.

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Get an average of several hours of exercise each day. ^{[11] X Trusted Source Centers for Disease Contrp and Prevention Go to the source} The best way to burn calories is through exercise. If your body has adapted to moderate physical activity, you may be able to increase the intensity of your workouts by mixing moderate and high-intensity activities throughout the day. If you are new to physical activity, you should only focus on moderate exercises. In addition, you still need to make sure to rest regularly and always stay hydrated.

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.

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Take every opportunity to practice. While watching your favorite show, do a few push-ups while waiting for the ad. While cleaning the dishes, you can take advantage of a little dance. Do the lunge move right in the hallway. It sounds silly, but “accumulating small is big”, these small movements will help build muscle and make your waist slimmer.

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.

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Sleeping enough. The human body cannot function properly without sleep. Sleep gives the body a chance to rest, restores its balanced operating conditions and thus makes it easier for the body to burn calories and lose weight. To lose weight quickly in a short period of time, you should be sure to get 7 to 8 hours of sleep every night.

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.

Steps

Change your diet

Change the way you eat

Lifestyle change

Advice

Warning

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