Today, we can find a lot of tips to lose weight in 2 weeks on internet! But you may be confused where to start after reading all of articles that you find. Whatever the greatest tips that you find, without real practice then you will get nothing! -- You might also like to know about top secrets on how to lose weight without exercise, before continuing!
Generally, I think there are 3 basic steps that you should clearly understand on losing weight in 2 weeks. And if you can be master to practice these steps, losing weight is something that can be done not too difficultly. These basic steps include: (1) Get to know your BMR (the amounts of calories that are burned by the body at rest)! (2) Record anything that you eat and all daily physical activities in 2 weeks! (3) And create a lot of substantial calorie deficits /day with the combination between regular exercise to burn more calories (keep active in your daily activities) and eating properly!
What is actually BMR?
It stands for “Basal Metabolic Rate”! Many people also call it as the rate of the condition for the body to burn calories in the body just to sustain life (this means, in your diet you should get at least the same level of your BMR to sustain your life).
Getting to know the value of BMR is so important to make sure you can lose weight in 2 weeks safely. Therefore, crash diet should be avoided because it usually recommends getting calories fewer than your BMR.
In many adults, BMR may be roughly 1200-1920 calories /day or 50-80 calories /hour! The value of BMR can be influenced by your muscle mass, genetic, and other factors. There are several formulas to calculate BMR, and below is one of them:
For male:
For female:
-> Weight in pounds
-> Height in inches
-> Age in years
BMR = 66 + (6.3 x weight) - (12.9 x height) - (6.8 x age)
For female:
BMR = 655 + (4.3 x weight) - (4.7 x height) - (4.7 x age)
-> Weight in pounds
-> Height in inches
-> Age in years
You can burn more calories if you do exercise or move your body more! Overall, if ‘the total expenditure of energy (including BMR)’ /day is greater than ‘the amounts of calories that you have eaten’ /day, then you will lose weight at the end of the day.
Simple secrets to lose weight in 2 weeks
The following are several helpful tips (simple ideas) that you should always remember to lose weight in 2 weeks:
- First, you have to get to know your ideal weight! Just visiting Google or Bing, and then type keyword ‘ideal weight calculator’ then you will find a lot of options to find your ideal weight.
- Analyze any major factors that can determine your weight, which usually may include 3 major factors: foods intake, exercise (or how often you move in your daily activities), and the metabolism performance of your body. Get more data of your habits (bad or good habits) or else that can influence your weight, so thus you can conclude which one that you have to avoid or which one that you should continue!
- As mentioned before, you should know how many calories /day that are needed by your body! In other words, you have to know the daily calories allowance of your body. To get the daily calories allowance, you can multiply your BMR by the variable of your activity level (it can be "1.900" for physical job or extra active, "1.725" for very active individual, "1.550" for moderately active individual, "1.375" for individual who has lightly active level, and "1.200" for sedentary individual). Then you can reduce gradually your calories intake /day until the level of the daily calories allowance. Discuss with your dietitian to get more advices!
- Make sure every food that you eat in moderation! This is one of important keys to weight loss. Take more efforts (including with exercise or through diet) to create more calorie deficits! To lose 1 pound a week, the body usually require at least 500 calories deficit. Read also some simple things that you can do to lose weight in a week!
- Don’t forget to find out how many calories of your favorite foods. Some studies found that people with a diet program are more likely to underestimate the high calories of their favorite foods.
- Be committed and enjoy your diet! Any efforts that you do to lose weight in 2 weeks will be so hard & difficult if you cannot enjoy your steps, which eventually can lead to the higher chance of unsatisfied result in the end of your diet program. So, as close as possible to choose ideas or steps that you can enjoy for your diet! There are a lot of ideas to lose weight, choose some that almost meet to your style.
One thing you should know that the range of steps to lose weight in 2 weeks is so wide. It is much better to see your dietitian to find the best steps that you should choose to get the satisfied result. Additionally, to get more motivation and keep focus to your goal, why not try joining in a certain weight loss group in your local area?!
-- Image credit to ‘Getty Images’
