How to lose weight quickly can really be done, especially for those who want to lose 5 kilograms in just 2 weeks. And today we have a weight loss formula that will help you achieve your goal. Just be disciplined and do it safely with the following 6 techniques.

6 techniques for weight loss without the yo-yo effect

1. Organize food portions

lose weight quickly Start with food. สมัคร ufabet You should arrange the proportion of your daily food intake to be appropriate for your weight. This will lead to appropriate energy usage and no energy left over that will become fat and stick to various parts of your body. For women , it is recommended to consume only 30-50 grams of carbohydrates per day and should reduce sugar as much as possible. Although sugar helps to increase energy, if there is too much, it may cause high calories and cause weight to shoot up. Also, sodium should be consumed as little as possible. Then add protein from lean meat. Choose sea fish or eggs, which are the best. Including protein from plants will make weight loss effective.

2. Exercise must be regular

lose weight quickly Exercise must be consistent. If done together with appropriate food restrictions, it will help control energy and calories per day very well. Importantly, exercise will be an important helper, accelerating the metabolism at a good rate. Choose to do weight training to build muscle or do cardio and flexibility exercises to strengthen the bones and joints. It does not cause harm during exercise, which should be 2-3 times a week. But when you start to get used to exercising, you should do it 3-5 times a week.

3. Eat more vegetables and fruits

When you are used to eating weight loss foods, it is recommended to add vegetables and fruits to your meals, gradually increasing the amount to make the body receive vitamins, minerals, and fiber that help strengthen the body and improve the digestive system. Focus on green leafy vegetables, orange and red vegetables such as broccoli, tomatoes, carrots, and cabbage. As for fruits, choose low-sugar fruits and eat 20-50 grams per day to make weight loss more effective.

4. Add good fat

Another nutrient that should not be missing from the body is fat, but it should come in the form of good fat that plays an important role in breaking down bad fat in the body, along with adding vitamins from ADE and K to the body completely, which is an important part in the absorption of various nutrients into the bloodstream, along with controlling hormone levels and bad fat very well. Focus on cooking food from natural oils, such as coconut oil, olive oil, or avocado oil, which are rich in good fat.

5. Sleep well to lose weight effectively

Rest is very important to help make weight loss more effective. Because when you don’t sleep, your body will not be able to fully recover. The metabolism system will break down easily. Importantly, the later you sleep, the more your appetite will be stimulated. Until you cannot lose weight well enough. Therefore, you should sleep a full 8 hours and go to bed at the same time every day. To make the body remember and help in losing weight better

6. Have patience and discipline in reducing

Patience and discipline are very important things that people who want to lose weight should have, especially having the motivation to want themselves to be healthy along with the right weight and beautiful muscle mass. Therefore, no matter what problems arise during weight loss, what you should think about is that you will be successful in losing weight, getting a better shape, and being healthier than before. Do not overlook taking care of yourself or use the method of recording food, weight changes, exercise, and proportions each month to inspire yourself and to check if you are on the right track.

For ladies who want to lose weight urgently by 5 kilograms within 2 weeks, it can be done and done safely. Just use all 6 formulas along with controlling your diet, exercising and getting proper rest. Most importantly, having discipline in losing weight that will not be easily broken will be an additional helper that will help people achieve their desired goals for sure.