How to Lose 2 Kilos in 1 Week - Full Guide
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.
Add more protein
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 the following:
- Almond milk
- Brown rice
According to the healthy eating plate theory, 1/4 of your meal should be lean protein. Moreover, to lose 2 kilos in 1 week, we recommend you add more vegan protein as seen in the picture below.
Eat 5 times a day
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 speed up your metabolism and weight loss will happen.
Make sure you space out your meals, the saying eat breakfast like a king,lunch like a Prince and dinner like a Pauper is as true as it can get! You should not skip any meals no matter how little time you have to prepare them. Make sure you have a healthy but big breakfast, making sure you take vitamin in its natural form, as commercial juices are full of sugar. Take a snack that will keep you full at work until dinner, such as a breakfast bar with granola for example. Having no time to have dinner is not an excuse either, there are plenty of healthy mason jar recipes on offer for you! Taking an afternoon break should be no problem, though fruit is not advised in the afternoon due to its high sugar content. Last but not least, making a light diet dinner should not be a problem once you have finished your daily duties and you won't need to make a big effort in order to get it made either, just make sure you have your last meal 2 hours before bedtime to make sure your body can metabolize it.
The myth of carbohydrates
In addition to proteins to lose those 2 kilos you must also include carbohydrates into your diet, even though there is a myth that carbohydrates make you put on weight. 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 in the morning or before two o'clock in the afternoon for good energy.
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.
Pay attention to drinking
Keeping hydrated is essential when losing weight, as it helps boost your metabolism, keeps you full and helps intestinal transit too. The first and utmost important tip is to make sure you drink 2 liters of water per day, spaced out throughout all 24h. If you get bored of simple water don't worry, make yourself some tea, it has no extra calories and there are certain teas that will help you lose belly fat effectively. This is also a great substitute for coffee, as many people accompany it with milk or sugar, two ingredients that will get in your way if you want to lose weight fast. If you have a sweet tooth and need some sugar with your coffee, check out these ways to replace refined sugar.
Drink only natural juices and just until noon. This will fill you up and give you the extra vitamin boost you need to stay healthy. There are many weight loss juice recipes you can make at home, though you should not replace them for commercial juices or nectar, as we've mentioned before.
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 the following (combine so you don't get bored):
Add chopped almonds to your oats or chia seeds. 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.
Plenty of greens and some carbohydrates and protein are the perfect combination to keep you going. A salad of spinach, tomato, lettuce and 150 grams of grilled salmon is a good choice. 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. Take a look at these suggestions for your week.
- Monday: Grilled eggplant Schnitzel with watercress & cherry tomato
- Tuesday: Wholemeal pasta with spinach and soy cream sauce
- Wednesday: Quinoa with mixed vegetables
- Thursday: Grilled Turkey with tzatziki and lettuce gluten-free wrap
- Friday: Brown rice with lentils
- Saturday:Chili & turkey stew with bell peppers
- Sunday: Chicken and broccoli stir fry.
Tips: Make sure all ingredients are fresh and have no preservatives (usually added in frozen, canned preserved products), don't add any extra sauces or salt and add herbs instead for extra taste. Skip dessert or, if you have fruit, eat it before your main meal to aid digestion.
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. Take a look at our diet plan suggestions:
- Monday: Seaweed miso soup
- Tuesday: oneHOWTO's fat-burning soup
- Wednesday: Sauteed kale with garlic and pine nuts
- Thursday: Grilled salmon with lemon and dill
- Friday: Daikon Raddish soup
- Saturday: Sautéed Brussel sprouts with garlic and chile
- Sunday:Apple and celery salad with minty lemon dressing
Try variations of the above and stick to these meals if you want to lose 2 kilos in a week. After this week you can add other meals to your weekly diet such as grilled sweet potato or other lean meats to maintain your weight.
Week exercise plan
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, zumba... pick the one you enjoy best so you don't get bored. Combine with toning exercises so that the body becomes strong and toned such as 40 minutes of yoga, Pilates or body balance. Take a look at our weekly plan and strictly follow it.
- Monday: 40 minutes pilates exercises
- Tuesday: 40 minutes cardio + 20 min leg toning
- Wednesday: 20 min light body toning exercises
- Thursday: 1hr cardio
- Friday: 40 minutes whole body toning
- Saturday: 1hr cardio
- Sunday: Rest
Only follow this intense workout for this week.
The rebound effect
As you may know, one thing is losing weight with an easy crash diet and the other is putting it back on, which is much easier. In order to keep weight off after losing it, it's important to keep up with the good habits mentioned in this article. There's no use in doing miracle diets such as the Artichoke diet and then eating as usual again. This is why you should still keep up with these habits:
- Don't add heavy sauces to your meals. Condiment meals with one spoonful olive oil and herbs of your choice instead.
- Allow yourself one treat meal a week, no more.
- Avoid alcohol consumption as much as possible.
- Stay off fried snacks and foods.
- Get into the habit of exercising at least twice a week.
Now you have the tools, you can do it by yourself! Let us know how it went for you or comment if you have any other suggestions.
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.