You may be surprised to hear that it is possible to lose 10 pounds in just two weeks. However, it will require some effort on your part. Here, we will outline a few things you need to do in order to make this happen. With some determination and effort, you can reach your weight loss goals!
1) Increase your activity level
One of the reasons you may have plateaued is because your body has adapted to your current activity level. If you’re doing the same workout day in and day out, your body isn’t being challenged enough and, as a result, isn’t burning as many calories. To overcome this, you need to mix things up by adding some new exercises to your routine or increasing the intensity of your workouts. This will shock your body and help jumpstart your weight loss once again.
2) Cut back on calories
You may also need to cut back on calories in order to lose those last few pounds. Even if you’re eating healthy foods, you may be eating too much of them. To determine how many calories you should be eating in a day, start by calculating your basal metabolic rate (BMR). We can get a good estimation of your BMR at the Kinetix office in Chicago with a body composition scan. Once you have your BMR, subtract 500-1000 calories from that number and that’s approximately how many calories you should be eating in a day in order to lose one to two pounds per week.
3) Make sure you’re getting enough protein
Protein is an essential nutrient for weight loss because it helps preserve muscle mass while you’re dieting. When people diet, they often lose muscle along with fat, which can lead to a decrease in metabolism. By making sure you’re getting enough protein, you can help prevent this muscle loss and keep your metabolism high. Aim for 0.36 grams per pound of body weight or about 55-60 grams of protein per day if you weigh around 155 pounds.
4) Drink more water
Drinking plenty of water is important for overall health and it can also help with weight loss. Often times when people feel hungry, they are actually just thirsty so before reaching for a snack, try drinking a glass of water first and see if that satisfies your hunger. Water can also help increase thermogenesis, which is the number of calories your body burns in order to digest food.
5) Get enough sleep
Getting enough sleep is important for overall health but it can also help with weight loss. When you don’t get enough sleep, levels of the hormone ghrelin increase while levels of leptin decrease. Ghrelin signals your brain that it’s time to eat while leptin signals your brain that you’re full so when these two hormones are out of balance, it leads to increased hunger and cravings throughout the day. To avoid this hormone imbalance, aim for seven to eight hours of sleep per night.”
If you’re struggling to lose those last 10 pounds, don’t give up! By following these tips, you can jumpstart your weight loss and finally reach your goal weight. Remember, losing weight is a journey, not a race so take it one step at a time and celebrate each success along the way! At Kinetix, Dr Lala will support your health journey and lead you to success. Give our office a call to schedule an appointment. 773-270-8223