How to achieve your 14-week weight loss plan
Losing weight is essential for maintaining good health. Being overweight or obese increases the risk of diabetes, heart disease, and liver disease.
14-Week Weight Loss Plan
Let’s know about the 14-week weight loss plan which is considered the best for both men and women.
Week 1: Time Your Meals
In week 1, set the timer to 20 minutes and re-invent yourself as a slower eater. It’s one of the best ways to lose weight without a complicated meal plan.
Enjoy every bite and make it last until you hear the bell ring. Paced eating gives you the pleasure of smaller portions and stimulates your body’s endorphins.
When you eat in a rush your stomach doesn’t have time to signal to your brain that it’s full, leading to overeating.
Week 2: Eat More Veggies
If you serve three vegetables with dinner this week instead of one, you’ll eat more without even trying. More variety leads to more food, and eating more food leads to weight loss.
Fruits and vegetables are high in fiber and water, so they’ll fill you up with fewer calories.
They’re cooked without added fat, and they’re seasoned with lemon juice and fresh herbs instead of being drowned in high-fat sauces or dressings.
Week 3: Go for Whole Grains
Whole grains are also part of your secret 14-week weight loss plan. They help you eat fewer calories and may even lower your cholesterol.
Brown rice, barley, and oats are all whole grains, as well as buckwheat and whole wheat.
Whole grains can be found in many products, including waffles and pizza crust. They can also be found in English muffins and pasta, as well as soft “white” whole wheat.
Week 4: Skip the Bacon
Skip those 2 strips of bacon for breakfast or in a sandwich in week 4. This will save you about 100 calories and can help you lose 10 pounds over the course of a year.
You can substitute the flavor with other sandwich fixings that are lower in calories.
Try tomato slices or banana peppers. Roasted red bell peppers or grainy mustard or a mild spread of goat cheese.
Week 5: Build a Better Slice of Pizza
If you opt for vegetable toppings instead of meat on your pizza, you could shave 100 calories off your meal.
Here are some other skinny pizza tips:
- Eliminate cheese or substitute low-fat cheese
- Go for a thin, crust-like pizza with just a pinch of olive oil
Week 6: Cut Back on Sugar
Replacing one sugary beverage, such as regular soda, with water (or a zero-calorie seltzer) means you’ll be drinking about 10 teaspoons less sugar. For added flavor and fun, try adding lemon, mint, or frozen strawberries.
Soda has liquid sugar that bypasses the body’s natural fullness signals. A study compared jelly beans and soda and found that the jelly beans provided an additional 450 calories daily, while soda didn’t.
The study participants ate fewer calories as a result of eating candy, but not as a result of drinking soda. They lost 2.5 lbs in four weeks.
Week 7: Limit Alcohol
When alcohol is involved, follow the first glass with a non-alcoholic, lower-calorie drink, such as sparkling water, rather than immediately moving on to another cocktail, a beer, or a glass of wine.
Alcohol has more calories per calorie (7) than carbs (4) or proteins (4).
Alcohol can also loosen resolve, causing you to snort chips, nuts, or other foods you would normally avoid.
Week 8: Go for Green Tea
Another way to lose weight is to drink green tea. According to some studies, green tea can temporarily increase your body’s ability to burn calories.
This may be due to the presence of catechins, a phytochemical found in green tea. Either way, you’ll get a refreshing beverage that’s low in calories.
Week 9: Slip Into a Yoga State of Mind
Women who practice yoga tend to have lower body mass index (BMI) than those who don’t.
According to a study published in NCCIH, what’s the link? Yoga-goers reported a more “mindful” attitude toward eating.
For example, they said they noticed the large portions at restaurants but ate only enough to satisfy their hunger.
Scientists believe that this calm self-consciousness, developed through yoga, may help individuals resist overeating.
Week 10: Chew Strong Mint Gum
For example, chew sugarless gum with an intense flavor when you’re vulnerable to a snack attack. For example, make dinner after work, go to a party, watch TV, or surf the Internet.
These are just a few examples of situations where you’d be vulnerable to an unhealthy snack attack. Gum with an intense flavor can overpower other foods, making them tasteless.
Week 11: Shrink Your Dishes
For example, if you’re having lunch on a 10-inch plate and dinner on a 12-inch plate, you’ll automatically eat less.
According to Cornell’s B.W. (Ph.D.), “Test after test shows that people serve more food with larger plates and eat more with larger plates.”
By reducing the size of your plate or bowl, you can reduce your daily calorie intake by 100-200 calories and lose 10-20 pounds over the course of a year.
RELATED: Healthy Diet To Lose Weight
In Wansink’s tests, no one reported feeling hungry, and no one even noticed when he used tricks of the eye to shave 200 calories off of their daily intake.
Week 12: Get Food Portions Right
One of the most common habits of thin people is to eat the same portion at every meal for five days in a row or more.
That’s what “always slim” people do, and it’s what successful losers do, according to a consumer reports survey. Once you’ve measured portions a couple of times, it becomes automatic.
Small “snack” packs and keeping serving dishes away from your plate at mealtime make it easier.
Week 13: Try the 80-20 Rule
In the United States, Americans are trained to eat until they are full, but Okinawans eat until they are 80 percent full.
In fact, Okinawans have a natural way to lose weight: they eat until they are as full as they can get.
The Okinawan term for this is hara hachi bu, which translates to “eat until you are full.”
“We can adopt this healthier eating habit by eating 20% less,” says Wansink. “Our research shows that most people don’t miss it.”
Week 14: Celebrate
If you’ve stopped drinking soda or you’ve managed to get through the day without overindulging, give yourself a pat on the back!
You’ve come a long way towards a slim lifestyle that works for people who want to lose weight without drastic or overly complicated diet changes.
Call a friend, get your nails done, buy new clothes, or on rare occasions, indulge in a piece of cheesecake.
FAQs Related To Achieving Your 14-Week Weight Loss Plan
How much weight can you lose in 14 weeks?
You can lose between 14 and 28 pounds in a total of 14 weeks (98 days).
Can I lose 10 kg in 14 weeks?
Yes. You can lose up to 10kg.
Can I change my body in 14 weeks?
Yes. Follow the instructions in the article.
How to lose 15 to 20 kg in a month?
Eating foods high in healthy fats like nuts (almonds, walnuts, etc.), seeds (pumpkin, melon, sunflower, etc.), and eating a diet rich in fiber will help you get full sooner and satisfy your hunger.
Include fruits and veggies in your diet. Avoid junk foods, oily foods, processed foods, and canned foods.
How much weight can you lose in 3 months?
You can lose up to 12 to 24 pounds
What is realistic weight loss in 12 weeks?
How to lose 15kg in 4 months?
Eating a low-calorie, high-nutrient diet is the best way to lose weight quickly.
How long does it take to lose 15kg?
It takes several months
Will I look pregnant at 14 weeks?
Yes. You will start noticing great changes
Why am I showing so much at 14 weeks?
Generally, the uterus extends beyond the pelvis around 14 weeks of pregnancy, so most women show signs after the first trimester.
Can you completely change your body in 4 months?
Yes, within 3 to 4 months, you can complete a complete fitness and health transformation.
Can I lose 20 kg in 4 months?
Yes, by eating fewer calories and exercising more.
A Word From GetMe Treated
It’s not too late to change your weight loss plan (if your current plan isn’t working) to our 14-week weight loss plan, and if you’re ready to try out this plan, follow the instruction listed above.