You can follow some steps that help you lose 10 kilograms in two weeks, including the following: [1]
Eat less carbohydrates and increase protein: A diet low in carbohydrates helps you lose weight within several days, and reducing carbohydrates for a short period reduces water retention and bloating in the body. It is important to eat an adequate amount of protein, which helps reduce appetite and promotes metabolism.
Reducing the amount of calories: Reducing the calorie intake is important for weight loss. Important steps to reduce calories include calculating calories consumed, eating healthy during meals, reducing unhealthy snacks, and eating large amounts of vegetables.
Doing exercise and weight lifting: exercise helps burn calories. Pregnancy exercises such as weight lifting lead to weight loss, increased muscle mass, and increased muscle strength. In addition, weightlifting increases metabolism and protects hormone levels from decreasing when dieting.
Intermittent fasting: Intermittent fasting is considered effective for losing weight, as it helps reduce the amount of calories consumed by reducing the time available for eating. There are several ways to implement the intermittent fasting system, including fasting for 16 hours and eating within eight hours, or fasting for 20 hours and eating within four hours.
Food helps lose weight
Many foods affect appetite, which helps in weight loss. Among these foods are the following: [2]
Eggs: is eggs of common foods taken during breakfast, where they help to lose weight, one study showed that eating eggs for breakfast is clear from the amount of food intake at the next meal decreases during the next 24 hours.
Oats: One study found that eating oatmeal for breakfast gives a feeling of fullness and reduces hunger for a longer period compared to eating breakfast cereals, as it reduces the amount of calories eaten during lunch.
Legumes: Legumes such as lentils and chickpeas enhance weight loss and increase the feeling of fullness. Legumes are rich in soluble fiber that slows down the process of digestion and absorption, and eating protein-rich foods leads to hormones that increase the feeling of fullness.
Avocado: Avocado is a fruit that contains fiber, healthy fats, and many nutrients that may help control weight, and one study showed that people who took avocado had less body weight and BMI than people who did not eat it.
Reasons for not losing weight
Many causes limit weight loss, including the following: [3]
Not getting enough sleep: Lack of sleep is associated with being overweight, and one study indicated that women who slept for five hours had a higher risk of weight gain compared to women who slept for seven hours, in addition to that lack of sleep may cause feelings of hunger.
Stress: Stress is associated with many health problems, the most important of which is the high cortisol that increases appetite, causes an increase in fat storage in the abdominal area, and an urgent desire to eat food associated with feelings of tension or feelings of sadness.
Eating a large amount of food: Individuals often eat more calories without needing them, because the calories are not counted in meals. Studies have shown that the majority reduce the amount of calories consumed when trying to record them. Therefore it is important to keep a record of all foods eaten during the day, to analyze the food intake, and to know the amount of calories it contains .
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