How to lose 2.5 kg a week?

How to lose weight fast: 8 ways to drop 2 kg in one week How to lose weight fast: 8 ways to drop 2 kg in one week. ... 30 minutes cardio every day. ... 36 push-ups and lunges on every alternate day. ... Switch to complex carbs. ... Drink water (and lots of it) ... Eat 5 meals a day. ... Maintain a rigid posture at all times. More items... •

gqindia.com - How to lose weight fast: 8 ways to drop 2 kg in one week - GQ India

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How to lose weight is a quest several brave men and women venture onto. But few end up finding the holy grail that is a fit(ter) body. Traditionally, this quest begins on the first day of every year. But in a month or two, weight loss plans tend to lose steam. So if your New Year resolution of losing weight hasn't gone the way you thought it would and you're on the verge of giving up completely, don't lose hope just yet. We might have a solution to help you get things back on track and make up for lost time. If you're worried that you would need to follow a long-term weight loss plan, don't sweat. This is as quick and easy as it gets. The key to shedding flab is to take things one step at a time and set smaller targets instead of higher, unrealistic goals which will only lead to disappointment if they are not achieved. So, if you've read about these teeny tiny lifestyle changes to help you lose weight in the long-run, we have something else along the same lines to that can give you effective results within a week. So, if you're willing to give it a shot, here are 8 simple ways how to drop 2 kg or more in just one week. How to lose weight fast: 8 ways to drop 2 kg in one week Although small lifestyle changes may not get you effective results immediately, they will definitely benefit your health in the long run. But if you want to know how to achieve your fitness goals fast and shed 2 kg or more within a week, you don't need to follow fad diets or kill yourself at the gym. Here are 8 tricks and tips that will boost your weight loss. (Hint: the more methods you incorporate into your daily life from this list, the faster you will see results within a week).

1. 30 minutes cardio every day

You know that the key to losing weight is to burn more calories than you consume, ie, you need to ensure your body is going through a calorie deficit. Any workout that gets your heartbeat racing is sure to burn calories in your body. Cardio is the best way to help you burn maximum calories to get fit. One of the best forms of cardio is done in the open environment through running. If you like dancing, you can always incorporate it into your routine cardio workout. Other forms of cardio are spinning, kickboxing and boot-camp workouts. Thirty minutes of each of these exercises will help you burn 200 to 300 calories while simultaneously toning your arms, legs, and core. Additionally, if you include interval training in your workout, you can burn more calories. HIIT or high-intensity interval training alternates between short bursts of intense cardio immediately followed by a slower physical activity.

2. 36 push-ups and lunges on every alternate day

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While complex exercises help you pack on muscle and look buff, basic exercises at the gym are the ones that will help you lose weight and sculpt muscle for a more streamlined physical appearance. If you perform push-ups and lunges every alternate day with 3 sets of 12 reps of each, you will see the difference on your weighing scale in no time. Push-ups are performed to work your upper body and lunges work your lower body parts as your thighs, butt, and hips. It is essential to ensure that your back and legs remain straight forming a line during your push-ups which will also help improve muscle tone.

3. Switch to complex carbs

Most people go on low-carb diets to try and reduce weight. But somehow it doesn't always help. This is perhaps because the right way to go about it is not cutting carbs but knowing how to balance them and when to consume them. It is a myth that carbs make you gain weight. It is essential to include carbohydrates in your diet. This will help you shed fat and provide you with energy to exercise. Some popular sources of carbs are foods such as rice, oats and even fruits and vegetables. It is best to consume more carbs in the first half of your day or before 2 PM. Complex carbs can be added to your diet for good energy and to help you lose weight. For example, you can switch from regular pasta to whole-grain pasta and include oats in your breakfast.

4. Drink water (and lots of it)

Drinking ample water throughout your day is crucial if you want to lose weight. Keeping yourself hydrated helps boost metabolism, keeps you feeling full longer and also helps with intestinal transit. Space out your water consumption throughout the day by drinking a minimum of 2 liters on an average. Another liquid that could potentially aid weight loss is green tea as it helps you burn belly fat. Additionally, consuming water in the form of green tea does not add any calories to your body. It is a great substitute for your morning coffee because milk and sugar are the two ingredients that will hinder your weight loss goals. If you want to drink juices, make sure they're natural and made fresh (preferably at home) without any added sugar. Consume juices only until noon as they will not only fill you up but will also give you the extra vitamin boost your body requires to remain energized and healthy. Drinking water on an empty stomach since it has many benefits of flushing out toxins from your body, boosting metabolism and accelerating burning of fat.

5. Eat 5 meals a day

Leave shorter gaps between your meals and decrease your meal portion size. Do not leave large gaps between your meals, such as four or five hours. This will help speed up your metabolism level and encourage weight-loss. Consume a heavy protein-packed breakfast, and eat your fruits in the first half of the day and not in the afternoon since they are high on sugar. Ensure to eat a light dinner at least two hours before bedtime to give your body time to metabolize it.

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6. Maintain a rigid posture at all times

Straighten your spine, push your shoulders back and tuck your tummy inward for a confident and streamlined body posture. Do not hunch while sitting or walking. This will get you used to flexing your muscles and keeping them strong and fit instead of droopy and loose.

7. Cut out one sinful food indulgence completely

Whether it is sweets or fried snacks, these foods can cut hundreds of calories if avoided. So, begin by cutting out any one item that you're used to eating and stick to the routine without having cheat days to witness effective results.

8. Eat salmon

Fish is a good source of protein. So you need to incorporate this seafood in your routine diet to help you with how lose weight fast. Salmon is packed with nutrients. Not only does this fish help build muscles, it also helps tone them. Some nutritionists are even of the opinion that however salmon is cooked, it could automatically give a certain contour to your face. While you are guaranteed to lose at least 2 kg in a week if you follow most (or better still, all) of the tips above, you need to know how to maintain the weight you've lost. So, here are some tips to keep weight gain at bay: Avoid adding sauces to your meals. Prepare your meals with one spoon of olive oil and put in condiments and herbs of your choice for added flavour. Avoid the consumption of alcohol or limit yourself to one drink per week.

Avoid sweets and fried foods.

Exercise at least twice a week.

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