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How To Lose Weight Fast In 2 Weeks 10 Kg

How to lose weight fast in 2 weeks 10 kg Success in losing weight in a short time is everyone's dream. However, on average all weight loss techniques require a long process to see results. But don't worry. Now, experts have found the 10 best ways to lose weight in just 2 weeks.  

how to lose weight fast in 2 weeks 10 kg

1. Reduce calieor  

Lowering calorie intake is a common way to lose weight. According to personal trainer Chrissy Lundgren, to do this we only need to eat fewer calories than the number of calories we burn each day. The fewer calories we consume the more calories we burn, which will lead to weight loss. "You don't need snacks between meals." "The body will fend for itself and burn excess fat and stored energy between meals. Reduce calorie intake," he says.  


2. Do HIIT  

High-intensity interval training (HIIT) is the basis of most types of exercise. This type of exercise is challenging us to give full energy in a short time interspersed with active rest for recovery. We can do an active rest by walking, which is interspersed with running for three minutes. Then, walking again to catch our breath and return to running for one minute.  

This type of exercise is not only effective for burning fat and calories but also keeps the metabolism up for hours after we finish exercising. "To fully reap the benefits of this training style, this cycle must be repeated for 20-50 minutes," says the fitness trainer. Cody Patrick. According to him, the body not only burns calories during exercise but also burns fat after exercise because of the consumption of oxygen.  


3. Stop consuming sugar  

For those who are busy with work, processed foods are a practical solution when hunger strikes. Physical therapist Lauren Lobert advises us to stop consuming sugar first if we want to improve our health quickly. "Our fast-paced lifestyle usually leads to the consumption of a lot of processed foods that are easy to make and quick to eat," says Robert.  

4. Exercise 30 minutes a day  

In addition to a healthy diet, exercise is one way to get the ideal body. Lundgren says we don't need to exercise excessively to see results. However, we must prioritize fitness by doing exercise every day. He advises us to do 30 minutes of cardio and 30 minutes of strength training. He also adds, that weight training is also able to burn more calories than exercising basic cardio  


5. Drink two liters of water every day  

Many people ignore water intake. Water consumption is an important part of losing weight. According to Lundgren, water helps rid the body of toxins and buildup of substances that are not needed by the body. able to lose weight 

In just two weeks, he advises us to drink two liters of water a day. Then, drink about 200 milliliters of warm water and lemon after waking up and before going to bed. This allows food to break down more easily and allows the body to excrete toxins through urine.  


6. Get enough sleep  

Even though you are still undergoing regular exercise, lack of sleep will still hurt the body. According to Lundgren, getting enough sleep is important because it can double the body's recovery. "You have to let your body renew itself." "Allow your muscles to build and recover, which allows you to burn more calories during exercise," he said.  


7. Eat fresh foods  

According to Robert, the diet has a big impact on weight loss. Therefore, he recommends that we eat more fresh food, such as fruit, vegetables, meat, fish, and poultry. "Fresh food has not lost nutrients like processed food. This helps the body and metabolism run optimally," he said.  


8. Consumption of healthy fats  

If we want to burn fat, said Lobert, we must also get used to fat. That is, the body requires a substitute for primary energy sources as fuel for activity. Also read: Researcher Says Best Exercise to Lose Belly Fat "By consuming healthy fats with every meal and fewer carbohydrates, fat becomes a more accessible fuel than sugar," he added. According to him, eating healthy fats also makes us feel full longer, and will feel less hungry when consuming more healthy fats.


9. Intermittent fasting  

According to Patrick, intermittent fasting is a great way that the digestive system can burn more calories. He believes intermittent fasting can help the body use stored fat for energy. "I practice intermittent fasting by finishing my last meal of the day no later than eight o'clock in the evening." "Then, then fast until noon the next day," Patrick said.  

According to him, this technique gives his body a full 16 hours to process everything in the digestive tract and relies on stored fat for energy. Also read: Claimed to be Effective in Losing Weight, These 4 Methods of Intermittent Fasting, However, everyone's body is different. So, we have to assess the body's response in terms of energy levels. "Be sure to consult a doctor before trying any type of fast," he advises.  


10. Do not ignore cardio  

Interval training is very effective for weight loss. But, don't ignore the benefits of regular cardio exercise. Cardio exercises help build endurance and make the body more relaxed. To apply this exercise, we can choose to walk on a treadmill for an hour or use a stationary bike while watching a movie. 

"This form of exercise keeps the heart rate in balance and will burn a few extra calories without adding stress to the body," says Patrick. According to Patrick, cardio exercise also allows us to do high physical activities and will not cause sleep disturbances.

 "Anything that gets your heart rate up is very helpful for weight loss, but don't overdo it," adds Patrick.


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