In today's weight-conscious society, people are constantly searching for shortcuts and hacks to achieve rapid weight loss. While it's important to approach weight loss with a realistic mindset, there are strategies you can implement to make meaningful progress towards your goals. In this article, we will explore a sensible approach to losing 5 kg in two weeks, focusing on sustainable habits, lifestyle changes, and exercise routines that maximise weight loss.
The Number One Pill For Losing Weight
When it comes to weight loss, there is no magical pill that guarantees instant results. According to K11 certified fitness trainer Jayant Jawa, "Achieving and maintaining a healthy weight requires patience, persistence, and a commitment to sustainable lifestyle changes." Jawa advised falling into the trap of quick fixes or fad diets that promise drastic results in a short amount of time. Instead, adopt a sensible and balanced approach to achieve lasting weight loss.
Two-Week Workout Plan
To complement your weight loss journey, incorporating regular exercise is essential. Jawa suggested a sample two-week workout plan designed to maximise weight loss:
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Week 1
Day 1: Cardiovascular Exercise (eg brisk walking or jogging) for 30 minutes
Day 2: Strength Training - Upper Body (eg push-ups, dumbbell rows) for 20 minutes
Day 3: Rest or Light Yoga for relaxation and flexibility
Day 4: Cardiovascular Exercise for 30 minutes
Day 5: Strength Training - Lower Body (eg squats, lunges) for 20 minutes
Day 6: Cardiovascular Exercise for 30 minutes
Day 7: Active Rest Day (eg gentle stretching, leisurely walking)
Week 2
Repeat the same workout schedule as Week 1, but increase the intensity or duration of cardiovascular exercises by 10-15 minutes.
Maximising Weight Loss
To maximise weight loss during your two-week journey, consider the following tips:
Full-Body Workouts
Jawa suggested engaging in exercises that target multiple muscle groups simultaneously, such as burpees, mountain climbers, or kettlebell swings. This approach can help increase calorie expenditure and overall fat loss.
Increase Cardiovascular Intensity
Gradually increase the intensity of your cardiovascular exercises throughout the two weeks. "This could involve jogging instead of walking, increasing resistance on a stationary bike, or trying out new cardio workouts like cycling or swimming," Jawa said.
Active Lifestyle
In addition to your structured workouts, aim to incorporate physical activity into your daily routine. Jawa said that make it a habit to take the stairs instead of the elevator, walk or cycle to nearby destinations, and engage in activities that keep you moving throughout the day.
Lifestyle Changes To Support Weight Loss
To achieve sustainable weight loss, it's important to make lifestyle changes that go beyond exercise. Consider the following tips:
Balanced Diet
Focus on consuming a well-balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. The only thing to remember is that you are practising portion control and mindful eating.
Sleep And Stress Management
Prioritise quality sleep and practice stress management techniques such as meditation, deep breathing exercises, or engaging in activities that help you relax.
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Accountability And Support
Seek support from friends, family, or join a weight loss community to stay motivated and accountable. "Sharing your journey with others who have similar goals can provide encouragement and helpful insights, Jawa concluded.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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