How to lose 3-6 kg in 2 weeks

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-01-05

Sometimes we need to lose weight by a certain deadline (for example, for an event: celebration, an important meeting, etc.). Urgently!!! And there’s only a small amount of time: 2-3 weeks! Is it possible to achieve this in such a short time? Yes! Of course, losing 15-20 kg so quickly is not possible. This is physiologically impossible! And it’s not worth trying! But when it comes to shedding 3-6 kg, this is quite realistic.

There are just certain points you need to accept. Here are these three components of a successful endeavor:

• Nutrition.
• Maintaining muscle tone.
• Clear vision of the goal.

So, let’s figure out what’s what!

Nutrition

1. Try to eat as little fatty and sweet foods as possible. Focus on proteins (meat, fish, dairy products) and complex carbohydrates (grains, whole grain bread, vegetables). These products have more benefits and fewer calories.

For example, half a pack of low-fat cottage cheese and a slice of whole grain bread contain 150 kcal and 3-5 grams of fat, while the same amount of calories is found in 1 tablespoon of vegetable oil and 20 grams of fat. Do you feel the difference?

But if you really crave a treat, don’t forbid yourself, that’s unnecessary. Just eat a small piece of low-fat treat when you are already full. This way, there will be no harm to your figure, and you won’t lose your state of comfort!

2. Try to eat as little as your comfort allows. Just don’t make your diet too strict – this will lead to a breakdown and subsequent overeating.

Use smaller-sized dishes for this purpose. It’s a proven fact that a small amount of food in a small dish looks like a quite substantial portion.

3. Eat more frequently: 4-5 times. You can achieve this by using snacks. For example: low-fat cottage cheese, protein omelet, whole grain bread, and tea with milk, unsweetened yogurt, vegetables.

4. Use the rule of pre-meal snacking. A small light snack 15 minutes before the main meal significantly reduces appetite. Such a snack can be a glass of low-fat kefir or drinking yogurt, or a couple of spoonfuls of cottage cheese.

5. Keep a food diary. This will help discipline yourself and understand the peculiarities of your body.

6. Introduce all restrictions gradually over three to four days.

7. Reduce evening food intake. But there’s no need to forbid yourself to eat after 6 PM. On the contrary, eat! After a light dinner (for example, a piece of lean meat or fish with vegetables), you can allow yourself a light snack of boiled egg whites with cucumber a couple of hours later. Or drink a glass of kefir, or a protein shake.

Maintaining Muscle Tone

Here I recommend limiting yourself to toning exercises and walking in the park or on the treadmill for an hour. You can also use other types of activities: skiing and cycling, or training on a stationary bike. The main thing is that this process should bring pleasure, boost mood and energy, and not cause fatigue and increased appetite. This means you have overdone it, and it’s time to change tactics.

Remember, no discomfort!

Clear Vision of the Goal

What does this mean? The point is that when we see our goal and move towards it, our body also starts to energize us. And where does it get this energy? From those very notorious fat reserves it stored for the moment when we truly engage in something beneficial.

Having a vision of the goal energizes a person, increases the production of adrenaline and noradrenaline. These hormones stimulate fat breakdown and release energy from reserves into the bloodstream.

To keep your goal in mind, you can use visualization techniques. For example, imagine the clothes you will wear, which are currently too small but will fit perfectly in 2-3 weeks. You can hang them in a visible place.

Imagine how many admiring gazes will be directed towards you. Whatever you visualize, the main thing is that it evokes pleasant feelings and a creative uplift in you. This way, losing weight will be much easier because your whole body will support you.

So, let’s summarize. Is it possible to lose 3-6 kg in 2-3 weeks? Yes, by using the three main components I mentioned above while remaining in a state of comfort both mentally and physically. I wish you success!