8 Tips to Lose Weight in Just 2 Weeks!
Today we are going to talk about tips for losing weight based on my experience in nutritional counseling, most of us tend to eat foods that are not rich in nutrients but are high in calories. For example, avoiding sugary drinks is often the easiest way to lose weight faster. You don't feel satisfied with drinks, even those that contain calories, so swapping them for sparkling water or unsweetened tea and coffee is the best place to start.
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Other big culprits usually come from refined grains like cereal, chips, crackers and cookies. If you want to lose 5 kg in just two weeks, I encourage you to be aware of the foods you eat and don't choose. Think about the food pushers at work or your kids' leftovers. Realizing where your extra calories come from is another step in making better short-term and long-term choices.
Tips to lose weight in just two weeks:
1. Eat more vegetables all the time:
It's that simple, I promise! If you plan on having any meal, mainly include vegetables (at least 50% of whatever you are eating). That way you will be on the right path to improving your health.
2. Produce a better breakfast:
Every meal is important, but breakfast is what helps you start your day on the right track. The best and most enjoyable breakfasts are the ones that fill you up, keep you satisfied, and stave off cravings later.
Aim to eat between 400 and 500 calories for your morning meal and be sure to include a source of lean protein and fat (e.g. eggs, unsweetened Greek yogurt, nuts or nut butters) and fiber (vegetables, fruits or 100 % of whole grains). This will help you to lose weight without sacrificing.
3. Know your limits with salt:
Since salt is a preservative, packaged and processed foods tend to have more sodium. Something to keep in mind when planning your meals. When it comes to shopping for snacks, a “low sodium” product should be 140 mg or less per serving, so if you're REALLY struggling, follow the guidelines on what to put in the cart.
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4. Drink more coffee:
One of the tips to lose weight is to start your day with a cup of coffee. In addition, caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg of coffee daily, according to the Dietary Guidelines.
Don't drink a lot of coffee? Tea is also a natural diuretic. Herbal tea types such as dandelion root or fennel can also help. A recent study compared the metabolic effect of green tea with that of a placebo, researchers found that green tea users burned about 70% more in a 24-hour period.
5. Skip sugary drinks:
We just don't feel full of calories with liquid drinks the way we do with real food. Drinking juice or drinking coffee with caramel is not as satisfying as eating a bowl of sautéed vegetables and veggies.
So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of these drinks throughout the day, you will consume at least 800 extra calories and still be hungry. (Incidentally, alcohol can suppress fat metabolism, making it harder to burn those calories.)
6. Eat Spicy Foods (This is Serious):
In fact, these foods can help you cut calories. This is because capsaicin, a compound found in jalapeno peppers and cayenne peppers, can (slightly) increase the body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories.
What's more, eating chili peppers can help speed up your metabolism, and curb your appetite. You're less likely to devour this spicy spaghetti dish. So be extra careful when it's full. In addition to peppers, some additional benefits include ginger and turmeric.
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7. Get a Good Night's Sleep:
There is tons of research that shows that sleeping less than your desired amount, about 7 hours of sleep a night, can slow down your metabolism. Plus, when you're awake longer, you're naturally more likely to eat midnight snacks. So don't skimp on your SLEEP and you'll be rewarded with an extra edge when it comes to losing weight this is one of the most important weight loss tips.
8. Resist the urge to skip a meal:
One of the tips to lose weight is not to skip meals as this will not make you lose weight faster. If a busy day makes having a meal impossible, keep a piece of fruit and a packet of peanut butter in your car or purse, and store snacks in your office desk drawer—anything that will keep you from going hungry.
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Going long periods without food undermines our healthy eating efforts, slowing metabolism and setting you up for another binge later in the day. Think, you skipped breakfast and lunch, so you're ready to eat a whole turkey for dinner. Make it your mission to eat three meals and two snacks every day and don't wait more than three to four hours without eating.