Losing weight is hard. Being fat is hard. So, here you need to pick your hard. Now is the best time to start. Get yourself together and put on your tracksuit. We are here with a perfect health plan on how you can lose weight in 2 weeks.
To shed some real pounds in weeks and a quick yet healthy weight loss, follow our Diet plan perfectly combined with our workout plan and some pro tips to help you get going. The first thing you need to understand is your body. Different people have different bodies and their bodies respond to weight loss differently. Some may lose weight fast while others comparatively at a slower pace. But one thing that we assure is that this perfect health plan will kick start your weight loss goal.
So, even after this heath plan is over, don’t stop. Keep working out, keep running, follow the diet and enjoy your life.
For breakfast, have a 2-egg omelette with two whole grain bread. Load it with veggies. Alternatively, you can also have an open Paneer sandwich with mint chutney. Don’t forget to have a pre-breakfast of any fruit of your choice. Fruits with high fibres make a great start for your metabolic system in the morning. Apples, pomegranates, oranges, etc. are recommended, but you can have any fruit of your choice.
For lunch, eat two multi grain chapattis with a bowl of red rice or brown rice and a bowl of any pulses.
For dinner, you should have two multi grain chapattis with a bowl of salad and a bowl of low-fat curd.
- For mid-day meals and snacks you can have sprouts, one fruit of your choice, walnuts and dates, green tea or coffee and warm low-fat milk.
Have a pre-lunch of one bowl of minestrone loaded with veggies and cut down on pasta. For main lunch, two multigrain roti with a bowl of vegetable curry is best. But alternatively, you can have a vegetable omelet and a mixed vegetable curry with one bowl of red or brown rice.
Two multigrain chapattis with a bowl of mixed pulses or you can have fish curry and a bowl of low-fat curd.
- For mid-day meals or snacks you can have fruit platter, coconut juice, green tea or coffee and skimmed warm milk.
- Add a glass of hot water half an hour before each meal for best results. Cut down on white meals. Didn’t mean to be racist here but if you want some serious weight loss to happen as soon as possible, you will have to throw off all the white foods like white rice, white bread, pasta, etc. Also, cross junk food off your list and that sugar coated, vanilla chocolate desserts. Control your cravings and remind yourself that nothing tastes as good as being thin feels. So get yourself together and start your weight loss program right now.
And remember, “higher heart rate, more calories burned!”
The whole workout consist of :-
1 min. each
40 sec workout and 20 sec rest
Perform these ten exercises back to back and rest for 1 min.
First of all, warm up. Warming up your body is very necessary being doing any workout. So start on the spot Marchor spotjogging for 5 to 10 minutes. Warming up will slowly increase your heart rate and will get your body prepared for the workout.
Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg
ALTERNATE LUNGES– For this put your hand on your hip. Take a wide step forward and lunge down while keeping your body straight. Repeat the same for the other leg.
HIGH KNEES -Stand put your arm out about your waist and jump high. This is to increase your heart rate.
TRICEP DIPS– Sit on the floor with your knees bent and hands behind you on the floor with fingers facing your body. Slowly and gently bend your elbows and lower your body close to the floor without the hip touching the ground as you go down.
BURPEES -Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.Push your hips back, bend your knees, and lower your body into a squat.Place your hands on the floor directly in front, and just inside with your feet. Shift your weight onto them.Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.Jump your feet back so that they land just outside of your hands.Reach your arms overhead and explosively jump up into the air. Stand straight and repeat.
SQUATS –Stand with your shoulder-width apart, and your toes pointed slightly outward.
Bend your knees and lower your hips as though sitting down until they are even with your knees. Keep them slightly forward.Push straight back up, lifting your hips up and forward. Don’t curve your spine.
PLANK -Start by getting into a press up position.Bend your elbows and rest your weight on your forearms and not on your hands.Your body should form a straight line from shoulders to ankles.Engage your core by sucking your belly button into your spine.
SPIDERMAN PLANK– Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow.
Rest for 1 minute after every round and repeat for four times. The harder you do, better the results. Just don’t give up and when you think that you are on the verge of quitting, just ask yourself one small question- “HOW BAD DO YOU WANT IT?”
- Drink more and more water daily , Drinking four litres of water everyday will boost your weight loss and will also keep you hydrated
- Cut down on Sugar and Starches , this would lower your insulin level and will kill your appetite which will help you to lose weight
- Eat more proteins and fibres and less carbs
- Eat your food slowly , Chew every bite approximately 32 times, This will help you digest food better and boost your metabolism
- Don’t Overeat
Just don’t give up and when you think that you are on the verge of quitting, just ask yourself one small question- “HOW BAD DO YOU WANT IT?”
So, this was our perfect health plan to lose weight in just two weeks. So, through those pizzas and doughnuts aside and get ready to see yourself transform within weeks from FAT TO FIT.