How to lose 14kg in two months? Losing weight may seem like a challenging goal, but in reality, you can learn to lose 30 pounds in two months by incorporating sensible food and exercise into your daily routine. Losing that much weight in nine weeks takes a plan and commitment, but once you get it in your head, you can hit the target. Let’s know How to lose 14kg in two months.
How to lose 14kg in two months?
Method 1 – Create a Weight Loss Plan
This is hardly motivating, but it will help you pursue your weight loss goal:
Thirty pounds in two months (14 kg) is quite a challenge to lose weight. Physicians and trained nutritionists believe that it is healthy to lose 1 to 2 pounds (0.45 to 1 kg) of weight per week.
But if you lose 1.5 kg per week for nine weeks, you will lower your target weight even faster. However, it is possible to lose 14 kilos in two months, although it is different if it is good for your health.
To lose weight healthily, the importance of fat accumulation must be reduced without triggering the “hunger response”. When you reduce your calorie intake too much, your body feels like you’re hungry, which causes weight loss of muscle instead of fat, and this is not good.
In general, it is difficult to lose weight, even if you eat less. When you finally cut your calorie intake, your body must be going through some tough times to lose weight. This concept is called “diet-induced adaptive thermogenesis”.
Maybe it’s a necessary process for survival, or maybe it’s a measure to keep bodyweight available for our bodies. Whatever it is, it seems strange to hear that you have to eat calories to lose weight.
Know how many calories you burn to lose weight:
- One kilogram contains 3500 calories. This means that to lose one pound, you need to burn more than 3,500 calories than you eat in a day. That’s a lot of calories.
For example, you can expect to lose between 100 and 125 calories by running a mile at a semi-comfortable pace. At that speed, a pound of weight can be reduced by running more than a mile or a marathon.
People who run marathons daily lose up to 7 pounds on that typical run, but most of that lost weight (about 6 pounds) is water that leaves the body through sweat.
How to lose 14kg In Two Month?
Learn more about other ingredients involved in weight loss:
Fortunately, people can lose weight in many different ways. These include muscle loss, fat loss, and water loss. The weight loss over two months is due to water loss, and that’s okay. Incorporating regular exercise and a strenuous exercise routine in addition to your healthy lifestyle will help you achieve your goal.
Set a weekly or monthly goal to stay motivated:
Many people start exercising and do not see immediate results. When planning to lose more than 15 pounds, many types of deadlocks are incomparably discouraged.
They soon give up because their goal is too high and the results too low. Rather than giving up, victims of this diet dilemma should break down their goals into more manageable parts so that, even if they don’t get immediate results, at least they don’t get discouraged and give up on their goal.
If you want to lose 14 kg in two months, set small goals to lose 7 kg per month or 1.5 kg per week. Losing 14 kg can seem daunting. Losing 7 kg seems more manageable and losing 1.5 kg seems feasible. (How to lose 14kg in two months)
How can I lose weight in 2 months without exercising?
Method 2 – Get a Main Diet or Nutritional Advice
Calculate your basal metabolic rate and consume fewer calories than the calories you consume:
Basal metabolism is a calculation that typically calculates the calories you burn in a day. Instead, it is part of a meal prepared with 2,000 calories per day.
As mentioned before, the key to weight loss is consuming fewer calories than the calories expended during the day. To do this, it is crucial to know how many calories you burn or consume in a day.
Calculating your BMR or basal metabolic rate is very simple. Type “basal metabolism” into a search engine and enter your gender, age, height, weight, and pregnancy status.
Don’t skip meals:
Since the key to a successful diet is consuming fewer calories than the calories you consume, this method does not involve skipping meals. Skipping meals is a possible cause of hunger response and stopping eating foods tempted by more greed.
Eat lean proteins:
A high-protein diet is essential for weight loss. Studies show that competitors who eat fewer calories on a high-protein diet experience greater happiness and satisfaction than before they started this diet. High protein sources include:
- Lean meats such as turkey and chicken breast.
- Fish like tuna.
- Low-fat dairy products, such as skim milk, cottage cheese, or low-fat yogurt.
- Soy products such as tofu.
- Beans, legumes such as beans, and legumes.
Choose complex carbohydrates over regular carbohydrates.
There is a difference between complex and simple carbohydrates. Common carbohydrates such as white bread, soda, and cookies have a simple chemical composition that our bodies digest relatively quickly; And most of your excess is stored as fat.
Complex carbohydrates such as gimmick, brown rice, and zucchini have a more complex chemical structure and are digested in the body over a long period.
That is, you have a feeling of a full stomach for a long time, reducing the chances of the carbohydrates you eat building up as fat. When you have to choose between simple and complex carbohydrates, choose complex carbohydrates:
- Choose whole-wheat bread instead of white bread.
- Choose whole-wheat pasta over “regular” pasta.
- And choose brown rice over white rice.
- Choose vegetables like broccoli over starchy potatoes.
- Always choose nuts, beans, and beans over sugars, sodas, and sweets.
- Choose healthy fats over unhealthy fats.
Not all fats should be thrown away. In general, there are two types of ‘healthy’ fat and two types of ‘unhealthy’ fat. Including some healthy fat in your diet can help you stay in shape even after you’ve lost weight.
“Mono” and “Polyunsaturated Fat”:
Monounsaturated and polyunsaturated fats are considered healthy fats for humans and can be safely added to the diet. Examples of monounsaturated fats are avocados, nuts, olives, and pumpkin seeds. Examples of polyunsaturated fats are omega-3 fatty acids such as salmon and flaxseed.
Avoid “saturated” and “trans” fats:
Not only are these fats bad for your cholesterol levels, which increase your risk of cardiovascular disease, but they also offer no real nutritional benefits. It is when you are on a diet, you should especially stay away from it.
Eat a balanced diet.
Even if you eat healthily, it is possible to consume more of one type of food and ignore the health benefits of other types of food.
So if you want to lose weight, get the right balance in your diet by consuming fresh fruits and vegetables, whole grains, beans and nuts, fish, and lean meats. Try to stay away from fatty foods, highly cooked foods, snacks, sweets, and fried cheese. (How to lose 14kg in two months)
Which diet is the most effective for weight loss?
Method 3 – Start with a special diet
Follow the Atkins Diet:
This is a low-carb diet that prohibits eating total carbohydrates instead of protein and certain fats. People following the Atkins diet are encouraged to eat foods that are low on the glycemic index. Eating a hamburger without buns with hamburgers and vegetables could be an example of an Atkins diet.
Adopt a South Beach Diet:
While the South Beach Diet is similar to the Atkins Diet, there are two differences to note:
- The South Beach Diet bans “unhealthy” fat but calls for adjustments to healthy fat.
- The South Beach Diet has no carbohydrates. Instead, it encourages dieters to eat low-sugar or low-glycemic carbohydrates. (How to lose 14kg in two month)
Lose weight with the Mediterranean diet:
This diet motivates dieters to eat Mediterranean foods that are widely consumed in Spain, Italy, and Greece. Many people from these areas eat them regularly:
- Medium amounts of fish and poultry and small amounts of red meat.
- Lots of plant foods and seasonal vegetables.
- Fresh fruit for dessert.
- Olive oil.
- Cheese and yogurt as the main dairy products.
- Small to medium amounts of wine.
Use Weight Watchers pro points:
Weight Watchers Supporter or Weight Watchers is a popular weight loss program that anyone can participate in. In this one, they give pro points based on several key factors such as age, gender, and weight. A person can eat any food within the relaxation of his given points.
Become a vegetarian:
While it is not a traditional diet, there are many benefits of becoming a vegetarian when it comes to losing weight. Studies have shown that vegetarians lose weight in less than five years compared to those who eat meat.
Being a vegetarian doesn’t necessarily mean you’re eating the right foods either. Do this despite being an avid vegetarian and a lot of junk food causing weight gain. Consider becoming a vegetarian if you think it will help you eat healthy. (How to lose 14kg in two months)
Which exercise burns the most belly fat?
Method 4 – Get Basic Exercise Advice
Make sure you get some exercise every day. It is essential to maintain consistency to lose weight. Always walk around during the day, exercise, or do other activities that help you measure your weight for two reasons:
Instead of a significant change, you will lose some weight over time. It is easier to lose 6 kilos a day. Train twice a day or twice a week and lose 1 lb or 0.45 kg per day.
Exercise with a friend:
An activity with a friend is a great way to keep yourself highly motivated. When your friend is waiting for you to go to the gym, it becomes a challenge to work out even for a day. Not only that, but this is the best chance to strengthen your relationship with your boyfriend. (How to lose 14kg in two months)
Adopt interval training:
This includes prolonging short bursts of unpleasant activity and is particularly helpful in burning calories. For example, a distance of one mile. Instead of running around the track at the same speed for four laps, run three times at normal speed and run as fast as you can for the fourth time.
Interval training is not only more effective at burning calories than traditional exercises, it is also more efficient.
Exercise when you have more energy:
Some people act like a bird in the morning, others are like night owls and need a little more time to build up their speed. Whatever kind of person you are, try to practice whenever you can.
You don’t have to exercise alone if you are obese. If you start exercising at the right time, you will get many benefits in the future. (How to lose 14kg in two months)
Keep your motivation close to your heart:
You want to lose weight quickly. Whatever your reason for losing weight, keep it close to your heart and when you feel like you can’t, you’ll be motivated to keep going.
There will come a time when you will want to give up your weight loss goal halfway through, and you will feel like you have done everything you could and the desire to get off the goal will be very intense. At this point, you will either need to increase your motivation or keep yourself encouraged. Your inspiration could be:
A friend or family member:
Maybe you can lose weight just by being inspired by it.
A commercial athlete:
You may always want to be like them.
Solution or cause:
Perhaps you are very concerned about improving your health and want to experience it better every day.
As a challenge:
Because you know you can do it.
Get enough sleep:
Researchers at the University of Chicago found that people who slept for 8.5 hours a night could lose 55% more body fat than those who slept for 5.5 hours. The hormone ghrelin can increase a person’s appetite, which can affect the fat stored in the body. (How to lose 14kg in two months)
Is exercising 30 minutes a day enough to lose weight?
Method 5 – Choose the specific exercise
Do aerobics, cardio, or any other exercise you enjoy.
Cardio offers many specific health benefits and the best ways to lose weight and burn fat. It improves breathing, gives strength to the heart muscle, reduces depression, and reduces stress. Here are some cardio exercises you can try to lose weight fast:
- to walk
Try playing team sports.
Team sports are great for encouraging people to go the extra mile because they offer a lot of exercises. Usually, people engaged in the competitive aspect of the game burn a lot of calories in many hours.
Join a local internal team or play with your friends or colleagues as a team. Here are some popular sports that are good for burning calories:
Running on the playground is said to help burn 812 to 946 calories per hour.
This sport is notorious for its grueling speed and constant running, but soccer allows you to burn 740 to 860 calories per hour.
Being a purely physical sport, hockey can help you burn about 500 calories per hour.
While it’s hard to say exactly how many calories you can burn playing soccer, a common estimate is that a 200-pound player who plays soccer burns 900 calories.
Play a solo game:
Test your determination and stability with a single game. Singles games are played in different ways that show how much you want to go towards your goal.
These are tests that require you to walk your body in a line but to show it, you walk over it with something. Achieving this will give you fame, or in our case, there’s a calorie reduction.
While it doesn’t feel like a workout like a basketball or a soccer, rock climbing can save calories. As expected, each burns 810 to 940 calories in intense climbing.
Go skiing or snowboarding:
It is expected to burn 640 to 980 calories per hour.
Tennis can be a tiring sport. Tennis can help you burn about 400 calories per hour, usually with small bursts of speed or quick movements and the best damage to the eyes and head. (How to lose 14kg in two months)
When you’re ready, run a half marathon. As mentioned earlier in this article, the half marathon is the best way to lose weight. Yes, it’s exhausting, punishing your body, but in the end, it’s more of a test of your willpower than your body. But when you complete the marathon, get ready for the perfect jump and the same feeling of touching the sky.
In terms of calories, a marathon is of course a good option. For a marathon, you have to train yourself. You can’t expect to push your body to its limits without some training.
It requires several hours of running, which in practice burns countless calories. Through your practice, you can expect more powerful results. (How to lose 14kg in two months)
Add strength training to your workout.
When an effective diet and targeted aerobic training are combined with strength training, this combination can help you lose “complete” weight, which is why many fitness experts call it.
Include it in your training program. When you start with strength training, you not only burn fat, but with that fat, you become slim and attractive in the muscles. Plus, strength training has been proven to help burn calories from your muscles, even after you’ve finished exercising.
When choosing strength training exercises, remember to select a large muscle group. These exercises are part of, but not limited to, other activities that can be modified in addition to these:
- Do squats
- Do front kick or front lunges
- Kettlebell exercise that burns fat in one minute
- Practice squats with kickbacks.
- Do pull-ups
- Do push-up exercises
How can I reduce my belly fat?
Method 6 – Try It All Together
Don’t be disappointed if you don’t get immediate results:
Two months is a long time. Even if you don’t eventually manage to lose 30 pounds, you still have plenty of time to make a complete difference in your appearance and experience.
As mentioned, many people want to see results right away, and if they can’t see them, they’re disappointed. They exercise for a week and can barely shake the scales or the scales. They think, “If there’s no difference, why should I punish myself like that?” And give up your goal.
This is called the plateau effect. To beat this plateau effect, you need to vary your diet and exercise.
Know that you cannot reduce the weight of any part of your body:
Remedies that say you can slim your belly without losing weight anywhere else are called “spot reduction” and the spot reduction is complete. The myths have been proven.
The body can break down fat from any part of the body for fuel, so don’t expect to be able to reduce fat from your abdomen or thighs alone. Also, the fat is not reduced anywhere. (How to lose 14kg in two months)
Drink more water:
If you’re serious about losing 30 pounds, you won’t be able to reach that goal. Water is clean, full of freshness, sufficient, and above all calorie-free, while other water alternatives such as soda, energy drinks, fruit juices, and other calorie drink ultimately fail to reach their goal.
To feel full before a meal, drink a glass of water right before a meal. As a result, the extra space in your stomach is filled with water and you eat less than on an empty stomach. Keep in mind that you have a nutritious diet so that you don’t feel hungry for hours. (How to lose 14kg in two months)
Enjoy a full breakfast, all lunch, and a light dinner:
You may have heard the saying, “Breakfast like a king, lunch like a prince, and dinner like a beggar”. Doing this will help your body boost your metabolism and prepare you for the day ahead.
Skipping breakfast means asking your body to fast for 15 to 20 hours. When this happens, the body is unable to produce the necessary enzymes that effectively metabolize fat and keep you from reaching your goal.
If you are hungry, eat a healthy and nutritious breakfast between meals.
Eat as light as possible: Many people say their metabolism slows down at night, so it’s hard for your body to digest large amounts of food at night.
But there’s no scientific evidence behind this suggestion, but it’s an excellent reason to lighten dinner. The foods that are harmful to us at night are snacks, ice cream, sweets, and other foods. (How to lose 14kg in two months)
Have fun with weight loss methods:
We all know dieting can be a daily chore, but if you get the chance to make it fun and fulfilling, do it. So make dieting a sport – challenge yourself to keep your body at 1500 calories 5 out of 7 days a week.
When you reach this goal, reward yourself – if you maintain your weight loss even after completing the first month, reward yourself by shopping for it. Whatever you do, do it for fun, and your body will pay for itself in the process. (How to lose 14kg in two months)
How to lose 14kg In Two Month – Conclusion/Advice
Don’t skip meals. Skipping meals makes it difficult to lose weight for a long time. Eat 4 to 5 small meals a day and do not eat anything right before bedtime.
The most satisfying thing would be to say you are tired. And now you’ve done it! Never get lost in achieving the goal of a healthy and happy lifestyle. Continue to follow your plan continuously and in this way you will experience everything very well in the end.
The easiest way to stay motivated is to constantly think about what you’ll look like after you lose weight. If that doesn’t work, read some articles about the dress that you can’t wear yet.
If you’re feeling down, look at clothing items. This will motivate you to lose weight to wear your favorite dress and look smarter.