How To Lose 6 Pounds In 2 Weeks
How much can – and should – you actually lose in a week? Basically, if you lose a healthy amount of weight, you can lose up to 1 kilo per week on average. If you lose more weight, you will lose more muscle mass in your body. This in turn can stand in the way of successful weight loss in the long term. 1 kilo per week is therefore a good weight loss goal. There is one exception: In the first few weeks it is quite normal that you lose a little more weight. Because during this time your body loses additional water. After three to four weeks, however, your weight loss should level off at an average of 1 kg per week so that you are within a healthy range. So, go for a sustainable change of diet instead of radical crash diets.. This way you will stay healthy, lose weight in the long term and the notorious yo-yo effect will also be avoided. Healthy lose 1 kilo per week – here you will find the best tips.
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Lose 1 kilo per week: How many calories can I eat?
Anyone who wants to lose weight knows that calories play a decisive role. Because only with a calorie deficit you can lose weight. But what does that mean? We all consume energy through food and use it up again – among other things, to keep our bodily functions running or when we are on the move and do sports. To lose weight, you should consume more energy than you take in.. Because then your body gets the missing energy from fat reserves. The result: you lose weight – ideally about 1 kilo per week. However, a calorie deficit is very individual and must not be too high. Therefore, avoid radical diets. Sooner or later you’ll end up in the yo-yo effect. Finding the right balance is crucial – and WeightWatchers helps you find it: With WW, foods are assigned Points® based not only on calories, but also on sugar, saturated fat, and protein. The points therefore tell you how healthy a food is. In addition, WW calculates a Points Budget that is perfectly tailored to you, taking into account takes into account how many calories you should eat. You get a appropriate nutrition plan so you know exactly what you can enjoy to lose a healthy 1 kilo per week.
WW members can expect to lose about 1 kg per week!
Support your weight loss with exercise in everyday life
The right diet is half the battle for a healthy weight loss. If you also exercise or do sports, you have an even better chance of success. A study shows that those who incorporate exercise into their lives can lose up to 20 percent more weight. And we all know that exercise also puts you in a good mood and has a positive effect on your well-being. Exercise is therefore an excellent way to lose up to 1 kg a week. The important thing is that it should be fun! Here are a few ideas on how to increase your physical activity level:
- Yoga has a huge fan community – and might be just right for you? Click through our yoga guide to find out what types of yoga are available.
- Not much of a sports fan? No problem. Even with relaxed walks you can bring movement and a good feeling into your everyday life.
- Are you looking for a sport that you can do anywhere, that’s fun and promises a quick sense of achievement? Our tip: Hula-Hoop. Just a few minutes a day will help you lose weight.
- Do you prefer to exercise in your own living room? Then take a look at the WW app. Here you can find online workouts from Obé in different intensities.
Lose 1 kilo per week – the right attitude helps
You eat healthy, watch your calorie deficit and exercise? Excellent. What you’re missing now to stay on the ball in the long run and lose up to 1 kg a week is the right attitude. Because in order to anchor healthy routines, it’s helpful to be aware of your behavioral and mental patterns and to actively strengthen your motivation – like this:
- It’s normal to run out of motivation or stagnate in your weight loss journey.. Don’t put yourself under pressure, but remember that the road to your desired weight is not a sprint, but a marathon. Staying on the ball is the key. Use lows like this to remind yourself of what you’ve already accomplished. Be kind to yourself instead of criticizing yourself. A positive attitude helps you not to give up.
- Make sure you set actionable goals. If you set impossible goals from the start, you’re bound to be disappointed and lose motivation. So, take a close look at your goals: Is it realistic to go to the gym for an hour every day from now on? Or does it feel better to start with just one visit a week – and ramp it up as needed?
- Your why is the engine of your weight lossIt drives you and tickles your motivation awake. The why stands for your inner drive and a very personal goal. For example, your why could be that you want to fulfill your dream of running a marathon. Remind yourself of your why to keep at it.
More support around the Topic Mindset and Motivation you will find in the WW App: Our audio coachings will help you establish the right mindset for a healthy lifestyle.
Bonus tips for successful weight loss
Want to lose up to 1 kilo a week? Make it even easier with these tips:
- Incorporate high-fiber and high-protein foods into your diet. For example, whole grain products, legumes, fruit, vegetables or fish. These foods keep you full for a long time and prevent cravings.
- Try to reduce stress as much as possible. The stress hormone cortisol can promote weight gain. During stressful periods, meditation can help you wind down. Also helpful: time in nature and restful sleep.
- Drink enough Waterto strengthen your well-being during weight loss (and beyond).
In the WW Shop, you’ll find plenty of protein- and fiber-rich foods that are not only delicious, but can also help you lose weight.
Losing approximately 1 kg in one week is a realistic goal for healthy, sustainable weight loss. Therefore, make sure you have a personalized nutrition plan that includes a calorie deficit, incorporate exercise into your daily routine, and work on a positive, motivating mindset. And if you need support, WW’s program is the ideal companion for you. Lose 5 kilos in 10 days You want to lose a few kilos quickly? 5 kilos in 10 days is quite feasible. We introduce you to diets that help you lose weight fast, but also tell you what to watch out for in crash diets.
5 kilos in 10 days – why a crash diet?
Hooray – the kilos are falling and finally you get rid of the winter flab very quickly. Or you manage one dress size less for the bikini season. Or you want to fit back into your old dress for a special occasion? There are many reasons why you want to lose weight fast. Of course, it also makes sense to quickly get rid of kilos you’ve put on over the holidays, for example – before they take hold for good. For a targeted, short-term weight loss, a crash diet can be goal-oriented and okay in individual cases. Crash diets can also be recommended for people who are extremely overweight – from a medical point of view, formula diets are sometimes used to help highly obese people lose weight quickly. Extreme overweight is very harmful for the people concerned, because it puts extraordinary strain on the body and organs. A very high weight can therefore be quite life-threatening! A weight loss of 5 kilos in 10 days is in these cases even a minimum – here really kilos must go down!
Why flash diets can be dangerous
All diets that make you lose weight quickly in a short time put a lot of strain on the body. It gets under stress because it thinks a famine has broken out. This is how the body reacts when it suddenly gets significantly less to eat:
- The metabolism slows down drastically.
- The body reduces the energy it normally spends on digesting food.
- A strong feeling of hunger sets in.
If one-sided crash diets are carried out for longer, they can lead to the loss of muscle mass and impair the impair the function of the thyroid gland. There is also a high risk of is not sufficiently supplied with vitamins and trace elements.. Mentally go so strict diets also not without a trace at one past, because one is listless and suffers from mood swings.. If one begins again with the “normal” meal after the Diät, places itself usually the Jojo effect that is, the body “sucks up” all calories, bunkers them for bad times and one weighs afterwards usually more than before. So all the effort was in vain!
Which “diet” is the solution?
If you want to lose weight, you should focus on a change of diet and exercise in the medium and long term. The rule of thumb is to eat fewer calories than your body consumes. Through the calorie deficit you lose weight. You have to find out for yourself which type of diet you feel most comfortable with, because a change in diet is a long-term project. Enough vegetables belong however always as main component on the plate – the further good coal hydrates, healthy fats and oils as well as sufficiently protein. Especially during the Christmas season, it is difficult to give carbohydrates a wide berth. How your body reacts when you consume too much of them reveals… Read more Crash diets promise the greatest successes. But if we take off the rose-colored glasses for a moment: Can what we are promised with all the flash diets work at all? Is it possible to lose five kilos in a week? 3 pounds in 3 days, 5 kilos in 7 days: That sounds great. Within a few days the accumulated excess weight should be gone. Who doesn’t dream of getting rid of the excess kilos that have been bothering us for weeks, months or even years in the shortest possible time? So it is only too understandable that the temptation – and motivation – are initially great when we are offered the prospect of rapid weight loss. But how realistic are the wild weight loss promises of various magazines really? We asked Silke Restemeyer from the German Nutrition Society (DGE). The answer is more than clear: Mostly these Ditversprechen are large Humbug. And so Silke Restemeyer makes a clear announcement:
How much you can lose in a week depends, among other things, strongly on the starting situation.
It should be noted: People who are severely overweight lose weight faster and significantly more than people who are only struggling with two or three kilos. In addition, it plays a role how much is eaten and whether sport is practiced. However, five kilos in a week is rather unrealistic even for a severely overweight person. “It is quite possible to lose several kilos in a week,” says Restemeyer. However, he adds, it is important to know that this is not fat to begin with, but only water. To lose one kilo of fat tissue, you have to save 7000 kcal! The DGE warns: Short-term diets do not work permanently!
This is the right way to lose weight
The Ernährungsexpertin advises urgently to decrease rather slowly, but for it on a long-term basis. “Anyone who loses a lot of weight in a very short time runs the risk of not being sufficiently supplied with all nutrients. In addition it has this weight owing to Jo Jo effect just as fast again drauf.” This is because the metabolism switches to a dormant state when we eat far too little. As soon as we then return to normal eating behavior, the body takes all the calories it can get and stores as much as possible. The pointer on the scale speeds back up. Reading Tip: Clean eating: delicious and healthy recipes for losing weight “To trick the yo-yo effect, you should really lose weight carefully. Half a kilo per week, one to two kilos per month are optimal,” says Silke Restemeyer. She also recommends taking a diet break of four to six weeks after the first three to five kilos, during which the weight is maintained. Who in this way slowly diminishes, gives to the Jo Jo effect no chance and can be safe that it is supplied with all nutrients. In addition, those who are allowed to eat 1200 kcal or even a little more a day are significantly happier than someone who has to make do with only 800 kcal! Reading Tip: Why am I not losing weight? 4 possible reasons © gofeminin So that the diet succeeds: The best tips See album
How many calories do you actually need per day?
We now know how many calories we need to cut in order to lose 1 kg of fat tissue. And we have learned that our body works on the back burner and our basal metabolic rate decreases when we reduce calorie intake. Which explains why drastic 1- or 2-week diets are usually not very promising in the long run. But how do we actually know how many calories our body needs in the first place, regardless of whether we want to lose a few kilos or simply stay in shape? Our daily calorie requirements depend on various factors, such as gender, age and physical activity… Curious? Then you can easily calculate your calorie needs here! Reading Tip: Avoid the yo-yo effect: How to stay slim permanently
Lose weight by kilos:
Turn 1 into 3, 5, 10 or… 20: No matter how many kilograms you want to lose: Here you will find the appropriate battle plan!
- Lose 3 kilos: So it works guaranteed
- Lose 5 kilos: With this battle plan you finally get it done
- Lose 10 kilos: How to overcome the magic hurdle
- Lose 20 kilos: Ingenious tips to make it work
- All pounds gone: Lose weight with the 30-gram method
Faster weight loss success through exercise?
If you are in a hurry to lose weight, there is no way around sports. Activate your fat burning through exercise! If you exercise several times a week, you will quickly lose a few kilos. Especially at the start of the new year, many fitness studios are offering attractive deals for new customers. But it’s not just the gym around the corner that will get you going; online fitness programs like Gymondo* or Fitumenia* are also becoming increasingly popular – making it easy to stay fit at home! Video-Workout: 4 minutes full Tabata-Power Video by Aischa Butt NEWS LETTERS News, tips and trends… we have many exciting topics for you! Important note to end on: An active lifestyle with a balanced diet and lots of exercise is still the best way to stay fit for the long term and achieve or maintain a healthy weight. I’m amazed to find sooooo much weight loss advice here – and to see a lot of it backed up by “expert” information. It strikes apparently hardly someone that it concerns with approximately 50% copied, written off advertising texts, which the salesmen of such “Pülverchen” from which “Shakes” and what I know, which for Abnehmkünstler I may acquire for expensive money, in order to be able to reduce in shortest time my weight, as for example very clearly with tina.85551 is expressed. I also do not want to denigrate everyone here. 50% advertising also means 50% no advertising and of those, the diet and slow weight loss people are about equal. I can only tell you about myself, who doesn’t take any kind of medication – the food tastes much too good to me and the most important thing seems to be the satisfaction. Who would like to lose weight if all pleasures have to be denied. It is clear that the big snacking spree has to be stopped. This is not possible from one day to the next, because the topic “lack of satisfaction” comes up immediately and slows me down or sends the yoyo. Therefore my short story – I know, some diets and some sales begin in such a way. But from me no one gets food, neither sold nor recommended, nor other such annoying things except one, which sometimes as impatience also reduces some satisfaction, but I do it just so: 2011 I had a few problems with my blood (missing iron, thus insufficient oxygen transport and puffing after the 3rd stair step). I was “adjusted” with iron infusions for about 8-9 months until the hematocrit value was stable again. The treatment, however, was given with the advice to greatly reduce physical exertion. And when I was through with it, I had almost 150 kg at 1.86 m height. Big shock, feeling the muscles again, what was still there, slowly building them up again with normal food – I tried this for 1.5 years, swam, cycled despite my knee arthritis, etc. The result was close to “0”. Result towards “0”. And now nothing comes – no medicine, no powders, etc, but only my head (yes, I’m bragging a bit), which told me, something has to be changed. But this is not new to anyone – actually. So I changed my basic living and eating habits – not radically, of course – and I didn’t grow into a competitive athlete, which I wouldn’t have become at my age anyway. No. I have only made everything more regular at first: every morning my back muscles trained 30 minutes, which must hold my belly, 3 – 5 x out of the apartment and relatively short distances beginned (3 km) run (in the form of go) in normal pedestrian speed and the stairs (7th floor > 200 steps) I run – at the beginning break on each paragraph now still 1 – 2 x break. Of course, all after my breakfast coffee, whose sugar content I reduced in very long intervals by half teaspoons from 3 to 1 whole teaspoon. I drink black. My meals similarly, because I had noticed (my head was wondering) that I wasn’t really hungry at meal times, as a rule. So similar to the coffee, gaaaaaann slowly reduced the portions too, until at some point I actually felt hungry. Then I stayed with the amount. Of course, the body also needs a carbohydrate boost, a piece of cake or chocolate. I hardly changed that when needed (now again the head), because I always ate only 1 – 2 pieces anyway. But the head used to come and say that yes there was something started, which could go bad. Yes, and then I read in the shelf life (sounds all so clever, but it is not, the head plays a trick on you – but who likes to be ausrixen?) and thus just as slowly as the other measures more consciously eaten. Not that I have now changed my food, as described here, possibly that helps – but it was against my principle to try something “rushed”. And so I changed piece by piece. But I also didn’t think about it when I might have a craving for chocolate. Then I even ate a bar in 2 minutes and then the need was covered for 3 months – cravings long gone. Great. But: no, no hook, but a disadvantage is already there. It takes time ! Whoever gets involved should actually think in the long term and really have a lot of patience. Every body is different and my times are not a general basis for everyone. And now the numbers: I started this on September 26, 2013, and today is August 24. So it’s been just under 2 years – now don’t be alarmed: I have arrived at 138 kg. That’s an average of 6 kg per year (half a pound per month. Not insanely much but reduced – for me a success. Everything completely irregularly, who would like to rise daily on the scale , should do that of course after the weight-intensive physical process, but that feels bored. I advise to the weekly comparison. So now you can tear my many words, praise me or ignore everything – I do not care, because I have done my part, whether you use it or not. In any case it is completely free of charge to me. I will continue this, I am not yet where I want to go weight-wise. How To Lose 6 Pounds In 2 Weeks.
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