How to lose 5 per cent body fat in 2 weeks

The new year can sometimes feel like a weight off your shoulders, but for many, it’s a cause for frustration. As you look upon your reflection, you may spot one or two extra pounds, and wonder is it possible to lose 5 per cent body fat in 2 weeks? Well, with an impressive list of healthy, feel-good choices, the answer is yes! In this blog post, we’ll explore what you can do to lose 5 per cent of body fat in 2 weeks!

1. Start strength training

There are many benefits to strength training. It can help with weight loss, boost your metabolism and improve bone density to name just a few.

Strength training can help with weight loss. A pound of muscle burns 35 calories a day versus a pound of fat which burns 2. So, each pound of muscle will help you burn fat and lose weight faster. Strength training can also reduce your risk of diabetes or metabolic syndrome.

It can help you manage your stress. Strength training is a powerful stress buster. It can help you fight fatigue and depression. Strength training can improve your mood, help you sleep better and boost your self-esteem.

2. Start a high-protein diet

Protein is an essential component of the body and is especially important when it comes to building muscle mass. Those who regularly exercise should generally aim to consume a diet that is made up of 0.8-1.2 grams of protein per kg of body weight.

This goal can be difficult to achieve, especially for vegetarians and vegans, who are at higher risk of deficiency in protein compared to meat eaters.
If you struggle to meet this requirement, there are several ways you can increase your protein intake. These include:

Eating more protein-rich foods such as meat, fish, eggs, legumes, nuts, and dairy.

Including high protein supplements, such as whey protein, in your diet.

3. Try to spend more time sleeping

Spending more time in bed with your smartphone isn’t going to do you any favours. This is because according to a recent study, people who sleep with their smartphones in bed with them are likely to get less sleep than those who don’t.

3.1 What studies have found

The study found that people who put their phones underneath the pillow, for example, slept less compared to those who didn’t. It also found that people who kept their phones on their nightstands slept more compared to those who placed their phones on their beds.

Lose body fat using the right diet

4. Include vinegar to your diet

Add vinegar to your diet.
Vinegar is your best friend if you are looking for something that helps you lose weight.

If you are wondering how it can help you, then you should know that vinegar has been in use for thousands of years due to its beneficial properties. Here are just some of them:

  • Improves digestion
  • Helps prevent water retention
  • Helps reduce cholesterol
  • Helps you lose weight
  • Detoxifies your body
  • Improves complexion
  • Keeps your health in order

5. Eat more healthy fats

Eating more healthy fats can help lower your cholesterol and reduce your risk of cardiovascular disease.

Your body uses cholesterol to perform various functions, including building cell membranes and hormone production. However, too much cholesterol can be bad for your health. Cholesterol can build up in the walls of your arteries, acting like plaque that narrows the artery and slows the blood flow. If the artery gets blocked or bursts, it can cause a heart attack or stroke.

5.1 Examples of healthy fats

Eating more healthy fats can help lower your cholesterol and reduce your risk of cardiovascular disease. These healthy fats include:

  • Fish and vegetable oils
  • Nuts and seeds
  • Avocados
  • Flaxseed
  • Olives

Healthy fats can also help you maintain the elasticity and density of your skin, which can help prevent wrinkles.

Lose body fat with the right exercise

6. Drink healthier beverages

Drinking water is the best way to accomplish proper nutrition and become healthier. Water helps your body’s metabolism to function effectively, and it keeps your skin and hair healthy. Consumption of more water will also help to remove toxins from your body, and it has the potential to improve your digestion as well.

6.1 Consuming more water

Consume more water: Eighty per cent of your body is made up of water, so it’s important to drink it on a regular basis. However, most people simply do not drink enough water. Fortunately, it’s easy to calculate how much you need to drink each day and consume the recommended amount. All you need to do is divide your weight in half and consume that amount in ounces daily. For instance, if you weigh 160 pounds, then you need to drink 80 ounces of water daily.

If you’re not a fan of plain water, you can add some flavour. Make it fun by using fruit to add flavour. You can boil fruit and make fresh, healthy juice or even buy premade fruit drinks at the grocery store. You can also drink lemon water throughout the day. You can even drink seltzer water or add a few drops of natural lemon or lime flavour.

7. Include high-fibre food in your diet

High fibre food is essential in your diet plan and for good health. Fibre is present in a variety of foods, from whole-grain cereals to beans, fruits, and veggies.

Fibre helps promote healthy digestion, lowers cholesterol, keeps you feeling full, and reduces the risk of heart disease. It is also great for preventing constipation.

The recommended daily intake of fibre is 25 grams. However, most people only consume about nine grams of fibre per day. This can cause many health complications, including weight gain and constipation.

8. Decrease the number of refined carbohydrates

Reducing the number of refined carbohydrates in your diet is a great way to improve your health. Refined carbohydrates, or sugars, are added to most processed foods. They are found mostly in white bread, pasta, refined cereals, cakes, cookies, and pastries.

8.1 Why say no to refined carbs?

Refined carbs cause spikes in your blood sugar and insulin levels. This can lead to weight gain, diabetes, heart disease, and other health issues. There are lots of healthy whole grains that you can eat instead of refined carbs.

Try replacing refined carbs with whole grains such as brown rice, oats, or quinoa. These foods will keep you full longer, stabilize your blood sugar, and provide you with more nutrients, fibre, and vitamins.

9. Include cardio exercises in your program

 Cardio exercises are essential for keeping your heart healthy. They help improve blood circulation, increase oxygen intake, enhance mood, boost energy levels, promote weight loss, and help lower cholesterol.

Although all cardio exercises have similar benefits, some types of cardio exercises are more beneficial for certain conditions, such as high blood pressure, low heart rate, and obesity.

Here are the most recommended cardio exercises for people suffering from the following conditions:

High blood pressure: High-intensity interval training (HIIT), such as various types of sprinting, is a great way to improve your heart’s health.

Low heart rate: Elliptical machines and walking workouts are very effective for increasing your heart rate and improving your cardiovascular health.

Obesity: Running and walking workouts are very effective for losing weight and improving your heart’s health.

10. Increase your iron intake

 Iron is an essential component of good health. It helps with oxygen transport throughout the body, red and white blood cell production, and DNA synthesis. It also improves the functioning of the immune system.

However, if you are suffering from iron deficiency, you may feel tired, have trouble concentrating, or have trouble breathing. You may also experience hair loss, frequent infections, or brittle nails. Fortunately, there are many strategies you can use to increase your iron intake.

Eat more iron-rich foods. Iron is found in red meat, poultry, fish, and shellfish. However, many people suffer from iron deficiency because they have a genetic mutation that prevents their bodies from absorbing iron from these foods. If you are suffering from iron deficiency, try eating more iron-rich foods.

For example, eat beef liver, which contains high amounts of iron. You can also drink a glass of orange juice (with pulp), which contains vitamin C, which helps your body absorb the iron in food.

Take iron supplements. Iron supplements are another way to increase your iron intake. Iron supplements come in pill form, but many people prefer oral liquid iron supplements.

Choose an iron supplement that is high in heme iron, which is the most easily absorbed by your body. Iron supplements

Learn how to lose belly fat using proven ways

11. Add probiotics to your diet

Probiotics are supplements that help improve your gut health. These supplements contain live bacteria that can regulate your digestive system and help you digest your food.

One reason why a person should consider taking probiotics is if they have weakened immune systems. When your body’s immune system is weakened, you are more susceptible to disease.

If you’ve ever taken an antibiotic, you’ve likely experienced some side effects. Antibiotics work by killing bacteria, both good and bad. However, by doing so, they can kill your healthy bacteria as well.

Taking probiotics after taking antibiotics can help you in restoring the balance of healthy bacteria in your digestive system.

12. Drink little Coffee

To drink coffee, yes, it is good for your health, but, how much coffee should we drink?

The recommendation of drinking three or four cups of coffee a day is for mild coffee lovers. For heavy coffee lovers, the recommendation may be up to six cups a day.

The amount of caffeine in one cup of coffee is 95 to 200 milligrams. The recommended amount of caffeine is 400 milligrams per day for adults. Drinking more than 400 milligrams a day may risk health problems.

12.1 Daily dosage

Two cups of coffee contain about 100 milligrams of caffeine. You should not drink more than four cups of coffee in a day in case you have sleep problems.

Two cups of coffee contain about 100 milligrams of caffeine. You should not drink more than four cups of coffee in a day in case you have sleep problems.

13. Try high-intensity intervals training

High-intensity interval training (HIIT) is a type of training that alternates between short periods of intense activity with recovery periods, or rest periods. This type of training uses your maximum effort level for short periods of time and then uses lower intensity exercise (such as walking or stretching) to recover.

HIIT is recommended if you are looking for ways to lose weight, increase your fitness level, improve your health, and enhance athletic performance. Since this type of training uses short bursts of high-intensity exercise, it can also help you burn more calories in less time.

Some studies have found that HIIT training is even more effective than regular cardio or strength training, and can help you lose more weight – and fat – in less time.

14. Try intermittent fasting

 Intermittent fasting, also known as IF, is a method of eating. This method consists of fasting for a particular time every day. For example, some people choose to eat nothing from dinner one day until dinner the next day.

Intermittent fasting can be an effective way to lose weight, increase energy, and improve overall health. But how can you give it a try? Here are some tips to help you get started:

Eat smaller meals throughout the day. Instead of eating three large meals a day, eat smaller portions throughout the day. Aim to eat smaller meals every 2-3 hours, and snacks every 3-4 hours. This will provide you with a constant source of nutrients and energy throughout the day.

14.1 Cutting calories

Cut back on calories. Cutting back on calories is an effective way to lose weight, provided you eat healthy, nutritious foods (see tip #1). Avoid processed foods, white bread, and many other high-fat, high-sodium, high-sugar foods. Instead, focus on eating more fruits and vegetables, healthy proteins, and whole grains throughout your day.

Cut out sugar. Sugar is extremely harmful to your health, and can lead to a variety of serious health conditions including diabetes, obesity, and even cancer. Cut out all sources of added sugar, including soft drinks, fruit juices, and many

15. Stay focused on your target for losing weight

 Losing weight is not difficult, but maintaining it is. It’s easier to lose weight than maintain weight loss. Staying focused on your goal of losing weight will help keep you motivated, and here are some things you can do to help you stay committed to your goal.

Set a start date and end date. Set a date to begin your weight loss journey, and a date to stop. If you don’t set specific dates, it’s easy to lose focus and fall back into old, unhealthy habits. Also, be realistic in setting your dates. Don’t over-promise – you can give yourself a 3-4 month time frame to reach your goal without risking burnout.

15.1 Create a list

Create a list of benefits. Make a list of the long-term benefits of losing weight. Focus on the benefits rather than the number on the scale. Write down how you will feel when you reach your goals. Post-surgery, your mobility will improve. You will fit into those smaller clothes. You’ll be happier.

Write down your weight loss plan. Write down the habits you’re going to break. For example, maybe you’re a soda addict. Or, maybe you eat out a lot. Write down your goals for changing your habits. For example, you’re going to stop drinking soda. Or, you’re going to stop eating out.

Conclusion

 So, now that you understand the many factors that go into weight loss, let’s get started. Here’s what you do. Increase your veggie intake this year by at least 5 per cent. Next, choose more fruits – aim for 20 per cent more fruits. Now, cut your added sugar intake in half. Finally, make sure to drink plenty of water. If you follow these instructions, you should start to see a loss of 5 per cent of body fat in 2 weeks. We hope you have found this article helpful. Let us know how your weight loss plan is working out for you!