Health

Best Planned Strategies To Lose 2 Stones Within 8 Weeks

You have less time and want to lose weight FAST? Then you are on the correct page as I will guide you through a simple and easy diet plan to lose weight over eight weeks.

1. Exercise Daily to Maintain Metabolism

Exercise Daily to Maintain Metabolism

Do workout for at least 60 minutes daily to burn extra calories. This will increase your chance to lose weight and it will protect you from other diseases such as heart attack, diabetes, stroke and more. Nevertheless, it is vital to do aerobic exercise as it will increase your endurance and cardiac health.

A study was done on obese adults, who exercised for 40 minutes 3 times a week and we’re on a diet that showed a weight loss of 10% within 6 months. Another study was carried out for 10 months where the participants were required to lose approximately 500 calories 5 times a week through anaerobic exercise. In which 10.1 pounds of weight was lost.

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Do Cardio Exercise Daily!

Examples of cardio exercise are:

  • Weight Lifting – start with the smallest weight then increase weight.
  • Cycling
  • Swimming
  • Biking
  • Sprinting
  • Skipping or jumping
  • Interval running with high intensity

2.Have Enough Sleep Everyday

Have Enough Sleep Everyday

A sufficient amount of sleep is very important for a diet and your health. Everyone is required to have at least 8 hours of sleep to perform well throughout the day.

Studies have shown, lack of sleep increases the level of ghrelin, a hormone that stimulates your appetite hence you will feel more hungry.  This will lead to weight gain so set yourself a schedule to get the sleep you need.

3. Increase Fibre intake

Increase Fibre intake

A little change in your diet by adding fiber will make you feel fuller and eat less. This is because fiber slows your food digestion to your gut, it also stabilized blood sugar levels so you take in fewer calories. Several studies have shown a positive effect on weight loss if you increase fiber levels in your routine.

For example, taking an extra 14 grams of fiber without restricting any food made approximately 2kg decrease in weight. Hence, try to have 30 grams of fiber daily from foods like vegetables, whole grains and viscous fibers (e.g. glucomannan, beta-glucans…).

4.Eat Protein-Rich Breakfast

Eat Protein-Rich Breakfast

DO YOU WANT A HEALTHY START TO YOUR DAY? If yes then high-protein breakfast will boost your day. To achieve your goal, protein is the best start as it reduces your appetite and will direct you to weight loose. Fiber makes you stay full for a longer period so it decreases your calorie consumption. One of the studies stated, eating fiber in the morning will reduce about 30% of the calories daily. Hence, you will lose the weight of 5 kg.

Chart Plan For Weight Loss:

 

FOR WEEK 1-2
  • Decrease your calories intake such as take about 1300-1500 calories daily
  • Eat Protein daily with at least 700 calories
  • Reduce fats and eat healthy like fruits and nuts that contains 100  calories
  • Walk for at least an hour daily
  • Have plenty of water
  • Drink tea made of turmeric and sip ginger
  • Focus on whole foods such as fruits and vegetables
  • For the rest of your calories eat fermented foods that include yogurt, tempeh.

 

FOR WEEKS 3 – 8
  •  Eat lots of fiber daily that contains calories up to 300.

For example:

  • A. Broccoli
  • B. Lentils
  • C. Leeks
  • D. Asparagus
  • E. Peas
  • F. Tuna
  • G. Eggs
  • H. Almonds
  • I. Lean beef
  • J. Chicken breast
  • Have several carbs that have at least 400 calories, for example, vegetables, fruits, nuts, oats, brown rice, and sweet potatoes.

 

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