How to lose your weight up to 14 kilograms in two months:

  Losing weight may seem like a daunting goal, but in reality, you can learn how to lose your weight up to 14 kilograms in two months by intelligently incorporating diet and exercise into your daily routine. Losing that much weight in a nine-week time span will require a plan and dedication, but if you set your mind to it once, you can achieve your goal.

1. Method :

• Create a Weight Loss Plan -
  
  
  

1. Know what you've got in store:  

 Starting an article about losing weight this way is hardly motivating but it helps to chase the weight loss goal: 30 lbs in two months ( 14 kg) It is extremely difficult to lose weight. Trained doctors and dieticians agree that losing 1 to 2 lb (.45 to 1 kg) per week is healthy. but if you lose 3 lb (1.4 kg) per week for 9 weeks ) you lose weight, you reduce your weight loss goal even more. However, it is certainly possible to lose 30 pounds (14 kilograms) in two months, although it is a different matter whether this is healthy or not.

• Weight loss in a healthy way involves reducing fat storage without stimulating the "starvation response". When you drastically reduce your calorie intake, your body will think you are hungry, which actually leads to weight loss from muscle instead of fat, and this is not a good thing.
•  In general, it is very difficult to lose weight even by eating less. When you completely cut down on your calorie intake, your body will actually have a hard time losing weight. This concept is called "diet-induced adaptive thermogenesis". is | Whatever it may be, it sounds strange that you need to consume calories to lose weight.

2. Learn how many calories to burn to lose weight:  

There are 3500 calories in a pound. This means that to lose one pound of weight, you need to burn more than 3,500 calories per day compared to your intake. This is too many calories.

• For example, you can expect to burn between 100 and 125 calories by running a mile at a semi-comfortable pace. [5 At this pace, losing one pound of weight will take about 28 miles. Or have to cover more distance than a marathon.
• People who run marathons on a daily basis lose up to 7 pounds during that typical run, but most of that lost weight (about 6 pounds) is from water.

3. Learn about other ingredients involved in losing weight:

   Fortunately, humans can lose weight in many different ways. These include loss of muscle mass, loss of fat, and loss of water. Your expected weight loss over the course of two months is due to water loss, and that's okay. If you combine regular exercise and a spartan exercise routine with your healthy lifestyle, you will be able to achieve your goals.

4. Set a weekly or monthly goal to keep yourself motivated:

   Many people start exercising and fail to see results right away. Many types of stalemates are incredibly discouraging when they plan to lose more than 15 pounds. They give up quickly because their goals are too high and results are few. Instead of giving up on this dilemma of dieters, aim for more. It should be divided into manageable parts so that even if you fail to get immediate results, at least you do not get discouraged and do not give up on your goal.

• If you want to lose 30 pounds in two months, make small goals of losing 15 pounds each month or 3.3 pounds per week. Losing 30 pounds can seem daunting. Losing 15 pounds seems more manageable, and losing 3.3 pounds seems completely doable.

2. METHOD :

• Get basic dieting or diet advice :

1.  Calculate the basal metabolic rate and consume fewer calories than you expend: 

  The basal metabolic rate is a calculation that typically calculates the calories you burn in a day. Prepared meal of 2000 calories per day. As mentioned earlier, the key to weight loss is to consume fewer calories than you burn during the day, so in order to lose weight, it is very important to know how many calories you burn or expend in a day. |

• It is very easy to calculate your BMR or Basal Metabolic Rate. Type "basal metabolic rate" into a search engine and enter your gender, age, height, weight, and pregnancy status.

2. Don't skip meals:

Since the key to successful dieting is to consume fewer calories than you expend, this method does not involve skipping meals. Skipping meals is a possible trigger of the starvation response and may lead to overeating and stop eating.

3. Eat lean protein: 

A high-protein diet is essential for weight loss. Studies show that participants who followed a low-calorie diet with a high-protein diet showed greater satisfaction and experienced greater satisfaction (less hunger) than before starting this type of diet. Sources of great protein include:

• Spare flesh similar to lemon and chicken breast 
• fish like tuna
• Lean dairy similar to skim milk or cabin cheese or low-fat yogurt 
• soy-products, such as tofu
• Beans and legumes such as kidney beans and pulses

4. Give preference to complex carbohydrates over simple carbohydrates:  

There is a vast difference between complex and simple carbohydrates. Simple carbohydrates such as white bread, soda pop, and cookies have a simple chemical structure that our body digests relatively quickly; And most of its excess is stored as fat or fat. Complex carbohydrates such as yams, brown rice, and zucchini have more complex chemical structures and are digested in the body over a longer period of time, meaning that you can grow taller. The feeling of being full for longer periods of time makes it less likely that the carbohydrates you eat will be stored as fat. When you have to choose between simple and complex carbohydrates, choose complex carbohydrates:

• Choose whole-grain bread rather than white bread
• Choose Whole Grain Pasta Instead of "Normal" Pasta
• Choose Brown Rice Instead of White Rice
• Choose vegetables like broccoli over starchy potatoes
• Choose Nuts, Beans, and Legumes Instead of Sugars, Sodas, and Sweets

5. Choose healthy fats over unhealthy fats: 

Not all fats should be discarded. Broadly speaking, there are two types of "healthy" fats and two types of "unhealthy" fats. Incorporating some healthy fats into your diet can help you stay healthy even as you lose weight.

• “Mono” and “polyunsaturated” fats are considered healthy fats for humans and can be safely included in the diet. Exemplifications of monosaturated fats include avocados, nuts. olives and pumpkin seeds | Examples of polyunsaturated fats are omega-3 fatty acids such as salmon fish and flax seeds.
• Avoid “saturated” and “trans fats.” These fats are not only bad for cholesterol levels, making you more likely to develop cardiovascular disease, but they also provide no real nutritional benefit. is | You should especially stay away from them when you are dieting.

6. Eat a balanced diet:

  Even when you eat a healthy diet, it's possible to overeat a particular type of food and neglect the health benefits of other types of food. So if you want to lose weight, maintain a good balance in your diet by including fresh fruits and vegetables, whole grains, legumes and nuts, fish, and lean meats. In particular, try to stay away from fatty foods, overcooked foods, "snack foods", sweets, and baked goods.

3. Method :

Start with a special diet:

1. Follow the Atkins diet: 

This is a low-carbohydrate diet that forbids the intake of total carbohydrates in lieu of protein and certain fats. People on the Atkins diet are encouraged to eat foods with a low glycemic index. Eating a hamburger without a bun with a patty and vegetables can be an example of an Atkins diet.

2. Follow the South Beach Diet:

   Although the South Beach Diet is similar to the Atkins Diet, there are two noticeable differences:

• The South Beach Diet prohibits "unhealthy" fats but encourages adjustments to healthy fats.
• The South Beach Diet does not count carbohydrates. Instead, it encourages dieters to consume only low-sugar or low-glycemic-index carbohydrates.

3. Lose weight with the Mediterranean diet: 

This diet encourages dieters to eat Mediterranean foods that are commonly eaten in places like Spain, Italy, Greece, and Crete. Many people in these regions eat these regularly:

• Moderate amounts of fish and poultry and small amounts of red meat
• Foods and vegetables from many seasonal plants
• fresh fruit as a confection
• olive oil
• Cheese and yogurt as staple dairy foods
• small to moderate amounts of wine

4. Use weight watchers pro points: 

 Weight Watchers or Weight Watchers is a popular weight loss program that anyone can sign up for. In this, they give pro-points based on several important factors such as age, gender, and weight; Food is assigned based on the scale of the item. The person is allowed to eat any type of food items within the relaxation of his given points.

5. Be a vegetarian:

  Although it's not a traditional diet, there are many benefits to becoming a vegetarian when it comes to losing weight. Studies have to Introduce that vegetarians lose weight in lower than five years compared to meat-eaters. Also, just because you're a vegetarian doesn't necessarily mean you eat right. Despite being a staunch vegetarian, there are many junk foods that can lead to weight gain. Consider becoming a vegetarian if you think it will help you eat healthier.

4. Method:

Get basic exercise advice:

1. Maintain consistency: 

 Get some exercise each day. It is important to maintain consistency in order to lose weight. Take a walk, play a sport, or do another exercise regularly during your day that will help you when it comes to measuring weights for two reasons:

• Instead of making a big change, you'll lose a small amount of weight over time. Losing a pound per day is easier said than done. Exercise daily or twice a week and lose 1 pound or 0.45 kilograms per day.

2. Exercise with a friend:

Exercising with a friend is a great way to keep yourself highly motivated. It can be hard to miss a day of exercise when your friend is waiting for you to come to the gym. Not only this, but it is also a great opportunity to strengthen your bond with your friend.

3. Try interval training: 

This involves doing short bursts of uninteresting activity over a long period of time and has been found to be particularly effective at burning calories. For example, to cover a distance of one mile, instead of going four times at the same speed around a track, go three times around the track at regular speed and run as fast as you can at full speed for the fourth time.

•   Interval training is not only more effective at burning calories than traditional exercise, but it is also more efficient.

4. Exercise when you have the most energy: 

Some people are as active as birds in the morning, others are night owls and take a little longer to build up. No matter what type of person you are, try to exercise whenever you can really start. It is not necessary that you exercise only when your stomach is empty; If you start exercising at the right time, then you will get a lot of benefits from it later.

5. Keep your motivation close to your heart:

You want to lose weight and lose weight fast. Whatever the reason for losing weight, just keep it close to your heart and keep it motivated to keep going whenever you feel like you can't. There will come a time when you'll want to give up on your weight loss goal midway, and you'll feel like you've done everything you could and the desire to give up will be very strong. At that point, you'll need to constantly raise your motivation or keep yourself motivated. Your inspiration maybe.

• A friend or family member:  You may be able to lose weight just by being inspired by them.
• A professional athlete: Maybe you've always wanted to look like them.
• A remedy or a cause: Maybe you're very concerned about improving your health and want to feel better every day. 
• As a challenge:  Because you know you can do it.

6. Get enough sleep:

  Researchers at the University of Chicago found that people who slept 8.5 hours a night were able to lose 55 percent more body fat than people who slept 5.5 hours. Getting enough sleep can increase the ghrelin hormone and ghrelin increases a person's appetite which can affect the fat stored in the body.

5. Method:

choose specific exercises:

1. Do aerobics, otherwise called cardio: Cardio is one of the best ways to lose weight and burn fat, as well as have many very specific health benefits. It improves respiration, strengthens the heart muscle, reduces depression, and reduces stress. Here are some cardio exercises that you can try to lose weight fast:

• Swimming
• Running
• Cycling
• Boxing
• Walk

2. Try playing team sports: 

Team sports are great for encouraging people to go the extra mile because they get plenty of exercise. Most of the time, people who engage themselves in the competitive aspect of the sport end up burning a lot of calories over several hours. Join a local internal team or play your own team with your friends or co-workers. Here are some popular sports that are great for burning calories:

• Play basketball: Running on the playground is said to help burn 812 to 946 calories per hour.
• Play soccer: The sport is notorious for its high speed and constant running, but playing soccer can burn 740 to 860 calories per hour.
• Play hockey: Being a purely physical sport, playing hockey can help you burn about 500 calories per hour.
• Play football: Although it is difficult to say exactly how many calories are burned playing football, a general estimate is that a player of 200 pounds playing football burns 900 calories.

3. Play a solo game:

Test your determination and perseverance with a solo game. Singles games are played in a number of ways that let you know how far you want to go towards your goal. These are tests in which you have to walk your body on a line but with something to represent it. Success in this gives successor in our case a reduction in calories.

• Try rock climbing: Although it doesn't sound like a vigorous workout like basketball or soccer, rock climbing can actually burn calories. As expected, 810 to 940 calories are burned for each intense rock climb.
• Go skiing or snowboarding: This is expected to burn anywhere from 640 to 980 calories per hour.
• Play tennis: Tennis can be a tiring sport. Essentially short bursts of motion or intense jerks, and with the best eye and head coordination, tennis can help burn about 400 calories per hour.

4. Run a half marathon if you're up for it: 

As mentioned earlier in this article, half marathons are one of the best ways to lose weight. Yes, it's exhausting, punishing your body, but at the end of the day, it's more a test of your willpower than your body. But, if you finish the marathon, get ready for the incredible jump and sky-high feeling.

• Of course, a marathon is a good option in terms of calories. You should train yourself for a marathon. You can't expect to push your body to a limit without some training. Its training requires several hours of running, burning countless calories. With its training, you can expect to get more powerful results.

5. Incorporate strength training into your workout routine:

When effective dieting and targeted aerobic exercise are combined with strength training, this combination can help you lose weight "completely" which is why many fitness experts recommend it. If you start strength training, you will not only burn fat, but you will also get slim and attractive muscles in place of this fat. Plus, strength training has been proven to help your muscles burn calories even after you've finished exercising.

  When choosing exercises for strength training: remember to choose a large muscle group. These exercises include but are not limited to, these exercises, other exercises can also be adjusted:

• Do squats
• Do front kicking exercises (front lunges or front lunges)
• Do Kettlebell Exercises to Burn Fat in One Minute
• Practice squat thrusts with kicks
• do burpees
• reverse lines
• Do pull-ups exercise
• do push-ups exercise.

6. Method :

Try it all together:

1. Don't be discouraged if you don't get results right away: 

 Two months is a long time. But even if you don't end up losing 30 pounds in the end, you still have plenty of time to make a big difference in your look and feel. As it is being said many people want to see the results immediately and get disappointed when they are not able to. They exercise for a week and can barely move the scale or scale. They think, "If there is no difference, why should I punish myself like this?" And give up on your goal.So never disappoint and never give up.

• This is called the plateau effect. To overcome this plateau effect, you need to vary both your diet and exercise.

2. Know that you can't lose weight on one part of your body:

  Measures that tell you you can only reduce your belly fat without losing weight elsewhere are called "spot reduction" and spot reduction is complete. Myths have been proven in some way. The body can and does break down fat from any part of the body for fuel, so don't expect that you can only lose belly or thigh fat and nothing else.

3. Drink mainly water:

If you're really serious about losing 30 pounds, you can't accomplish this goal without it. Water is clean, refreshing, substantial, and most importantly, calorie-free, while other water alternatives such as soft drinks, energy drinks, fruit juices, and other caloric drinks may not meet your goal in the end.

• To feel full before a meal, drink a glass of water immediately before a meal. This will fill the extra space in your stomach with water and you will eat less food than if you had an empty stomach. Make sure you eat nutritious food so that you don't feel hungry for several hours.

4. Have a complete breakfast, all lunch, and a light dinner:

 You must have heard the saying, "Eat breakfast like a king, lunch like a prince, and dinner like a beggar." A complete breakfast Doing so will help give your body the right start to its metabolism and prepare it for the day ahead. Skipping breakfast means that you're asking your body to gormandize for 15-20 hours. When this happens, the body cannot produce the enzymes needed to metabolize fat effectively, and you fail in your goal.

•  If you're hungry, have a healthy, nutritious snack in between meals.
•  Eat as light a meal as possible. Many people say that your metabolism slows down during the night, so it is more difficult for your body to digest large amounts of food during the night. But there is no scientific evidence behind this suggestion, but it is a good reason to lighten the dinner. Foods have taken at night that are harmful to us are snacks, ice cream, candies, and other Substances.

5. Have fun with the weight loss method:

  We all know dieting can be a daily chore, but if you get the chance to make it fun and rewarding, do it. So, make dieting a sport - challenge yourself to maintain your body on up to 1,500 calories for 5 out of 7 days a week. Reward yourself when you meet this goal - reward yourself by shopping for yourself if you keep your weight loss pace even after completing the first month. Whatever you do, have fun and your body will reward you for doing so.

Advice:

• Do not skip meals In fact, skipping meals can make it difficult for you to lose weight in the long run. It would be better if you eat 4 to 5 small meals a day and do not eat anything immediately before bedtime.
• The most rewarding thing would be to say that you are tired. And now you have succeeded! Don't ever let yourself lose in pursuit of your goal of a healthier and happier lifestyle. Keep following your plan consistently and that's how you'll feel great about everything in the end.
• The easiest way to stay motivated is to keep thinking about how you will end up looking after you lose weight. If that doesn't work, read some articles about clothes you just can't wear. Whenever you feel discouraged, look at clothing articles.