How to Lose Weight Fast in 2 Weeks
Obesity, an epidemic recognizes by WHO in 1997, is rising day to day. More than 700 million people are invaded by it. For this, it is a burning question for us “how to lose weight fast in just two weeks?”. So here the answer to this question by several scientific studies for you.
To lose your weight fast in just two weeks, follow the following steps:
1. Carbohydrates
A High-carbohydrates diet increases the secretion of insulin. Insulin promotes obesity by increasing hunger and slow metabolic rate.[2] So try to choose carbohydrates which have minimum calories. These types of carbohydrates are beneficial for losing weight.
2. Proteins and Fats
As proteins in meat digest after the fats and carbohydrates, this makes the energy released from protein a surplus. This is then converted into fat and stored in the body.[17] High amounts of energy (particularly fat and sugars) accelerates the storage of fat. Thus be conscious of highly energetic proteins and fats.
3. Vegetables
Pro-vegetarian diets could provide protection against obesity and may help to achieve weight loss, researches suggest.[8,10] As vegetables and fruits are low in calories but high in water volume, they help to full our stomach with less food calories. For this reason, you should reach your meals with fruits and vegetables. But potatoes are found to link with obesity in other research. [9]
4. Fiber
The fiber in foods can prevent obesity. They prevent weight gain by helping to grow the ‘good bacteria’ in the colon.[13] There are more benefits of fiber such as improving blood sugar, lowering diabetes, etc. Fruits, vegetables, whole grains, legumes, etc. are some good sources of fiber.
5. Vitamin D
Though the role of Vitamin D to obesity is uncertain, several studies finds that fat mass and BMI are inversely related with 25-hydroxyvitamin D or (25D).[16] Vitamin D also reduces adipogenesis ( formation of fat cells in the body).
6. Water
Drinking water before a meal can lead you to reduce your weight.[5] Research finds that drinking 1.5 L/d extra water can promote weight reduction, body fat reduction, and appetite suppression in overweight females.[3] It also helps to burn calories.[4] When you drink water before a meal, you may feel like you are not so hungry. As a result, you can’t eat much which is responsible for weight gain.
7. Green Tea
Green tea, according to research, has anti-obesity effects.[15] Green tea contains flavonoids and caffeine. These ingredients act against obesity by increasing metabolic rate, fat oxidation and improving insulin activity. Thus drinking green tea instead of alcohol may helpful for you to reduce your weight. Learn Green Tea: Constituents, Health Benefits and Side Effects.
8. Fasting
Several studies find that fasting is one of the best ways to lose weight. During fasting when glucose is depleted, fat is broken down and used for energy.[14] It also helps in maintaining blood sugar, diabetes, and cancers. So try to fast. 5:2 or two days per week is a well-known method of fasting. Learn 8 Health Benefits of Fasting- Backed by Science.
9. Stress
According to research, stressful situations result in release of cortisol in the body. Cortisol is associated with the accumulation of body fat. In consequence, people become obese.[7] Stress can also increase weight gain and fat deposition by changing the feeding behavior.[6] So remember, stress is your enemy in the process of losing weight.
10. Sleep
Sleep deprivation is linked with obesity, as per the new study.[11] Sleep-deprived people may be too tired to do physical exercise, which is needed for burning calories. Besides they become hungry which leads them to eat more reach food. This is why they become bulky. Excessive sleep is also negative for health.[12] It also has a chance to become obese. So maintaining enough sleep is necessary for not being overweight.
11. Exercise
If you want to lose weight, exercise regularly. Exercise contributes to obesity by burning off calories and increasing metabolic rate. Exercise is essential for good health. Here, exercising time is important for losing weight. A scientific study says people who exercise early in the morning lost more weight compared with the people who exercise in the evening.[1] So choose some exercises compatible with your body and the exercising time. Though waking and swimming are the best in exercise, you can also go to the gym.
Maintaining BMI is also an important factor in obesity.
Body Mass Index(BMI) ≥ 30kg/m² is considered as obese.
I hope above mentioned tips will help you to lose your weight. Don’t hesitate to drop your BMI in the comment box.
To determine BMI:
Weight(kg)/height²(meter)
References:
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6082688/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4121911/
[4] https://pubmed.ncbi.nlm.nih.gov/19661958/
[5] https://www.webmd.com/diet/obesity/news/20150828/water-weight-meals-obesity
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3428710/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242489/
[8] https://www.sciencedaily.com/releases/2017/05/170518220955.htm
[9] https://www.independent.co.uk/life-style/health-and-families/health-news/certain-vegetables-could-be-making-people-overweight-10515923.html
[10] https://pubmed.ncbi.nlm.nih.gov/22117658/
[11] https://www.hsph.harvard.edu/nutritionsource/sleep/
[12] https://www.webmd.com/sleep-disorders/news/20120613/obesity-depression-linked-to-daytime-sleepiness#1
[13] https://www.sciencedaily.com/releases/2018/01/180122184723.htm
[14] https://www.nytimes.com/2020/02/17/well/eat/the-benefits-of-intermittent-fasting.html
[15] https://www.nature.com/articles/ejcn2014143
[16] https://www.researchgate.net/publication/260912786_The_relationship_between_vitamin_D_and_obesity
[17] https://food.ndtv.com/health/meat-protein-not-fat-causes-obesity-study-1439702
