QuestionI'm a girl of 22 years, having weight 65 kilos and height 5 feet. Please could you suggest me a diet by which i could reduce my weight by 10 kilos in two weeks time. I'm doing treadmill for at least half an hour and also yoga(Indian exercise) for atleast one hour daily.
AnswerHi Inderjot,
Right off the bat, let me tell you the same thing that any reputable physician would: dropping 10 kilos in two weeks is too fast to be healthy or safe. Weight loss is tricky. Some folks are able to drop 2.27 kilos per week by increasing cardio exercise to 1 hr per day, plus weight training 4 x a week, in addition to counting calories in a healthy diet. That's what I'd recommend. The goal in successful weight loss is to consume 500 - 700 fewer calories per week than you normally do. Keeping a food journal, writing down everything you put in your mouth while you do it is a particularly helpful exercise. Putting it all on paper can be quite shocking and shaming (as well as a good incentive not to eat those chips).
So, all that to say, bump up your cardio to 1 hr per day (raising your heart rate to the proper degree -- charts here: http://www.americanheart.org/presenter.jhtml?identifier=4736), start weight training 3-4 times a week, bring your calorie count down to 1500 - 1800 per day, eat loads of fresh fruits and veggies, along with whole grains and legumes, and you'll be set. Track your calories and exercise online using SparkPeople or another free site. There you will also find other folks who can help you to drop your pounds in a healthy and effective way.
For your cardio, I recommend getting a heart rate monitor if you don't already have one. It will make a huge difference in the effectiveness of your exercise.
Most importantly, get enough sleep. Between 7 and 9 hours is optimal, especially as you increase your exercise regimen.
Good luck! Hope this helps.
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