There is no dearth of information on the net regarding tips and advices on How to Lose Weight as well as on topics related to Weight Loss. However not everything is authentic on the net. It’s for this very reason that we approached the award winning nutritionist and lifestyle celebrity Shubi Husain and asked if she can recommend some genuine tips to reduce weight fast, say within 14 days, based on her enormous, more than 2 decades of experience as a weight loss expert.
Below are the 15 effective ways that Shubi Husain recommends to lose weight fast but in a healthy way, in less than 2 weeks
1. Set Realistic Goals
Before embarking on any weight loss journey, it’s important to set realistic goals. Aim to lose 1-2 pounds per week, as rapid weight loss can be unsustainable and potentially harmful. Understand that losing a significant amount of weight in just two weeks is challenging, but by adopting a disciplined approach, you can achieve noticeable results.
2. Create a Calorie Deficit
To lose weight, you need to create a calorie deficit. Start by calculating your daily caloric requirements and reduce your intake by 500-1000 calories per day. However, ensure that you consume a minimum of 1200 calories per day to maintain adequate nutrition.
3. Heading: Increase Water Intake
Drinking ample water aids in weight loss by boosting metabolism and reducing overall calorie intake. Aim to consume at least 10-12 glasses of water daily and replace sugary beverages with water to reduce calorie consumption.
4. Include Lean Proteins
Incorporating lean proteins, such as chicken breast, turkey, fish, and tofu, into your diet can help you feel satiated and reduce cravings. These proteins also require more energy to digest, thereby boosting your metabolism.
5. Limit Processed Foods
Processed foods are often high in calories, added sugars, and unhealthy fats. Limit your intake of processed foods, such as packaged snacks, desserts, and fast food meals, as they hinder weight loss progress.
6. Increase Fiber Intake
Foods rich in fiber, like fruits, vegetables, whole grains, and legumes, promote feelings of fullness and aid digestion. They also help regulate blood sugar levels and reduce the chances of overeating.
7. Practice Portion Control
Be mindful of portion sizes to prevent excess calorie intake. Use smaller plates and bowls, and measure your food to ensure you’re eating appropriate portions. Listen to your body’s satiety signals and avoid eating until you feel overly full.
8. Engage in Regular Exercise
Engaging in both cardio exercises and strength training can accelerate weight loss. Aim for at least 150 minutes of moderate-intensity aerobic activity, such as jogging or cycling, and two days of strength training per week.
9. Get Sufficient Sleep
Inadequate sleep disrupts hormone regulation, increases cravings, and affects metabolism. Aim for 7-9 hours of quality sleep each night to support weight loss efforts.
10. Reduce Sodium Intake
High sodium intake can lead to water retention and bloating. Limit your consumption of processed and canned foods, and opt for fresh, whole foods instead. Flavor your meals with herbs and spices instead of adding extra salt.
11. Minimize Sugar Consumption
Sugar is a major contributor to weight gain. Minimize your intake of sugary foods and beverages, including soda, sweets, and pastries. Opt for naturally sweet alternatives like fruits to satisfy your cravings.
12. Practice Mindful Eating
Avoid distracted eating and pay attention to your food while eating. Chew slowly and savor each bite, noticing the taste, texture, and satisfaction it brings. This helps prevent overeating and promotes better digestion.
13. Stay Active Throughout the Day
Incorporate physical activity into your daily routine. Take breaks to stretch and walk around if you have a sedentary job. Use the stairs instead of elevators, and find opportunities to be physically active whenever possible.
14. Manage Stress Levels
Stress can lead to emotional eating and hinder weight loss progress. Find healthy ways to manage stress, such as practicing yoga, meditation, deep breathing exercises, or engaging in hobbies that bring you joy.
15. Seek Professional Guidance
It’s advisable to consult a registered dietitian or a nutritionist who can provide personalized guidance based on your specific needs and goals. They can help design a customized diet plan compatible with your lifestyle.
At the end Shubi reminded us, saying that sustainable weight loss is a gradual process. While these tips can help a person jumpstart his / her journey and lose weight fast initially, it’s important to maintain a balanced lifestyle to achieve long-term weight management and overall well-being.
