Lose weight with our home gym programs
How to lose weight sustainably? Rapid weight loss due to excessive deprivation is often short-lived. Regularly doing fitness exercises at home to lose weight and eating rationally until you are full, but of course not beyond, is a much better program than strict fasting to lose weight and keep it off. We can even say that fasting is the least effective solution to lose weight permanently and stay slim. An important and brutal caloric reduction has only a limited effect in the short term.
It is certainly POSSIBLE, without sport, to lose 5 kilos in 2 weeks but it is not DESIRABLE because such a diet acts too little on the main causes of excess fat. The causes of excess weight are, on the one hand, the absence of a physical activity program based on a daily schedule and, on the other hand, poor eating habits based on snacking that deprive the body of the nutrients essential for its maintenance.
Losing 5 kilos in 2 weeks by eating little is very bad
A good program to lose weight combines sport and balanced menus
Programs of 12 circuit-training exercises to do at home
Program alternating Rope Jump and Squat
Plan to lose weight on the thighs for women
Plan to lose weight on the hips for men
The ideal program combines diet, jogging, weight training and fun
Losing 10 pounds in 2 weeks by eating little is very bad
Trying to lose 5 kilos in 2 weeks by following a strict diet to lose weight quickly is paradoxically the first step towards gaining weight! This is an opportunity to realize that diets make you fat, not thin. This statement may come as a surprise, but in the long run, this is what happens. The solution of fasting to lose weight quickly is a false good idea. It is certainly possible to lose 5 kilos in 2 weeks, but the more severe the diet that allowed you to reach this objective, the more weight loss is the result of a loss of water during the first few days and of muscle mass, and the greater the risk of regaining weight afterwards!
A good weight loss program combines sport and balanced menus
To lose weight and keep a healthy weight, the best method is to follow this method combining 1 or 2 physical programs and 1 dietary program
1 - a cardio training program of moderate physical exercises if you are starting out in sports, for example our running program for beginners alternating walking and jogging in fundamental endurance and/or our weight training program with body weight exercises. These two free plans are followed at the same time by many of our visitors. These two free plans are followed at the same time by many of our visitors. 6 sessions per week, alternating 3 sessions of running outdoors or on a treadmill and 3 sessions of weight training at home.
2 - A program of progressive modification of the diet without excess with balanced meals but also without frustration and especially not a diet. It is no longer necessary to eat less but it is essential to eat better.
This solution leads to a lasting weight loss because it allows :
to burn calories,
to build muscle but not to gain volume,
prevent the body from reducing the amount of calories it burns at rest, because this is the body's natural reaction to a too large reduction in food intake,
to be sure that the weight lost is fat and not muscle or water, as is caused quickly but temporarily by sweating, for example when wearing a sweat belt during physical activity
Reducing the caloric balance
You have calculated your ideal weight and you have concluded that your goal is to reduce your current weight by 5 kilos. Your plan of action could be to work out by doing endurance muscle and cardiovascular training 3 times a week and to eat a piece of fruit instead of a pastry for dessert at dinner or as a snack during the day.
This will reduce your total caloric balance, the food you eat minus the calories you burn, by 500 calories per day. If you adopt this behavior 5 days out of 7, you will be able to lose 0.750 kilo in 2 weeks (3500 calories = 0.5 kilo of fat). You will be able to lose 5 kilos in about 3 and a half months.
This is a little longer than a miracle diet, but at least the weight loss is only a loss of fat; you don't have to change your lifestyle drastically; the feeling of hunger is less strong without the ingestion of appetite suppressants and it is easier to maintain your new weight in the long term.
Eating mostly fiber-rich fruits and vegetables, snacking on an apple instead of a dessert and doing some fitness exercises to eliminate are the only changes in your lifestyle. If you really enjoy cake, consider gingerbread; it is the only cake that contains no fat and only carbohydrates. It is perfect for breakfast or as a snack during the day.
This dietary approach combined with cardiovascular activation is the 4th of the 7 main methods for slimming established by entraînement-sportif.fr. It is the first really positive step towards achieving a healthy weight; the frustration of dieting restrictions is replaced by a long-term commitment and clearly accepted decisions.
You can use the 12-exercise fitness program in the next chapter as inspiration for your weight loss exercises or the Rope-Squat sports program if you have a jump rope and... a broomstick.
One of the consequences of the above is that if you want to have lost your 5 kilos before the summer and have a flat stomach you should start this program at the beginning of March at best. The longer you wait, the more tempted you will be to go on an express fat loss diet whose effects, make no mistake, will be very short-lived.