Losing weight is not an easy task and being on a diet can make you feel anxious if you don't see any results. And even when you succeed in losing those kilos, you gain them back again. There is the possibility of losing weight without quickly gaining it afterwards, but for this to happen you need to know what steps to follow. In this article we will explain you how to lose 2 kilos in 1 week and not gain them back afterwards. This is a truly effective way and you'll see the results fast.
The importance of proteins is crucial to achieve weight loss because it will help speed up your metabolism and your body will start to burn more fat.
We strongly recommend that you incorporate lean meat into your diet and combine it with physical activity, so you can burn fat much faster. Make sure you know which meats are considered lean protein. Some of the best foods rich in proteins include salmon, tuna, chicken or turkey, eggs, almond milk, porridge, brown rice, and much more. The diagram below shows you how you can easily incorporate these lean proteins into your meals.
We recommend eating 5 meals a day and that you don't go more than five hours without eating any food. By doing this you're helping to accelerate your metabolism and weight loss will happen.
In addition to proteins to lose those 2 kilos you must also include carbohydrates into your diet. If you eat carbohydrates at the right time and in a balanced way, they will give you the energy you need to exercise. You'll find carbohydrates in these particular foods: rice, vegetables, oats, fruits and much more.
You should be adding complex carbohydrates to your diet, so change your regular pasta or rice for whole-grain and start adding oats for breakfast. For a full explanation read our article on what are complex carbohydrates complete with a list of foods.
Another useful tip is to drink water on an empty stomach, this has many benefits such as boosting your metabolism, which in turn will accelerate fat burn.
Here's a menu for weight loss that you can vary throughout the week to get rid of those couple of extra kilos.
Eat porridge with almonds and natural fruit. We recommend that you boil the water with oats, then pass it through the strainer. Add whole fruit pieces such as apple, plum, but remove seeds or stones. And then add chopped almonds to your oats. Mix in honey and you can have your delicious breakfast.
It is best to eat a low-fat yogurt with berries or sliced pear. And if you are still hungry, eat a piece of whole fruit, like an apple. Those that will keep you going until lunchtime are probably Superfood snacks. Take a look at the best homemade Superfood snacks for more information.
We offer you a delicious salad of spinach, tomato, lettuce and 150 grams of grilled salmon. If you eat away from home a good option is to eat a whole bread sandwich with tomato, lettuce and chicken. Don't drink any pop and drink plenty of water.
This can be a variation on breakfast. Eat a low-fat yogurt, or another probiotic of your choice, with nuts and prunes or toast with sliced turkey.
The best thing is to have a salad with lettuce, spinach or endives with tomatoes and 150 grams of chicken breast. In this article we tell you how to make light dinners so you feel full without gaining much weight.
Try variations of the above and see how you lose 2 kilos.
It's also important to drink just one cup of coffee a day with no sugar or milk. If you'd like to drink more you can drink green tea instead, which is good to speed up your metabolism. If you have a sweet tooth and need some sugar with your coffee, check out these ways to replace refined sugar.
Beyond food, it is important to also add a number of daily exercises to your routine that will help you burn calories and therefore lose weight. It is recommended that you primarily do cardio such as running, cycling, etc. and then you can combine it with some toning exercises so that the body becomes strong and toned such as 40 minutes of yoga, pilates or body balance.
Note that this diet plan can only be followed for one week. After this time, you should continue eating in a balanced way and avoiding sugars. If you want to lose weight in a healthy way it is advisable that you visit your doctor so he/she can make a specific plan for you.
This article is merely informative, OneHowTo does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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- Drink 2 litres of water a day.
- Cook with very few olive oil and avoid butter.