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How to lose weight

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For most people, losing weight is one of the hardest things to do. When you are desperate to lose weight fast, it is natural to look into fad diets and crash diet plans. While these plans may have temporary results, quick ones at that, they do no benefit the body in the long run.

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How to lose weight

If you are wondering how to lose weight fast in 2 weeks, then there are some simple tricks that can help you achieve your weight loss goals. What you need is an approach works in harmony with your normal bodily functions to make weight loss effective and safe. When you are trying to lose weight fast, here are some things that you should keep in mind when you are trying to lose weight fast:

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Count the calories

Keeping an eye on your calories does not require you to drastically cut down on your food intake. If you are thinking about how to lose weight naturally, you need to keep two things in mind- the calories consumed and the calories that you burn.

If you are trying to lose about 1 kilo or two pounds in just a week, you have to burn 500 calories more each day for the whole week. The best way to do this is to consume fewer calories and burn more.

You can reduce your calorie consumption to about 1000 to 1200 calories each day and fit in one hour of a rigorous workout each month. Cutting down more than 500 calories a day can be harmful for your body and can result in several health issues.

Watch your starch and salt intake

Consuming too much salt leads to the retention of fluid which can also add to your overall body weight. It can also make you look bloated and bulkier.

It is a good idea to increase the consumption of starch in your diet instead of fats and sugars. Starch is a type of complex carbohydrate that will digest slowly and keep you feeing fuller for longer. This allows you to stay satiated and also gives your body a constant supply of energy to carry out various functions.

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Choose aerobic exercises

If you are wondering how to lose weight fast with exercise, aerobic training along with strength training is the healthiest and most natural approach. Aerobic exercise is most useful when you are trying to lose more weight in a shorter span of time. This helps you burn several more calories and allows you to get rid of stored fat deposits faster.

Ideally, 1 hour of aerobic each day will allow you to also maintain a healthy calorie intake. This prevents you from going into the low calorie range which is quite dangerous.

One important thing to note is that when you are cutting calories from your diet, you may feel slightly tired when you exercise. So, it is ideal to set a goal of not shedding more than 1 to 2 pounds each week. That way, the calorie intake is not drastically low and helps you manage both aerobic exercises and strength training.

The type of exercise, the time of exercise and body weight determine the amount of calories lost. For instance, according to the Harvard Medical School, a 125 pound adult can lose between 210 and 300 calories with 30 minutes of aerobic exercise such as High Impact training, cycling, running, rowing and swimming. On the other hand, the same time on the same activities leads to a loss of 311 to 444 calories in case of a 185 pound adult.

Find a balanced diet plan

The food that you eat can make all the difference when it comes to weight loss. A meal plan that is well balanced is easier to stay consistent with. If you are looking at creating a diet plan that is low in calories, you need to make sure that you consult with a registered dietician.

Ideally, filling your plate 1/4th with protein, ½ with vegetables and fruits and the other 1/4th with whole grains is a simple way to start out on a balanced meal plan. Make sure that your diet includes a lot of fish, lean protein, skinless chicken, soy, quinoa, lean beef and a lot of fruits and vegetables.

A low carb diet is also a great option to lose weight fast. These diet plans limit the carbohydrate intake to under 50 grams each day. With this type of diet, your body uses fats instead of carbs to produce energy. That way, you are able to get rid of any fat deposits in your body faster.

There are some side effects for the first few days of following this diet such as nausea and headaches. This is short term. However, for women who are pregnant or for those who are suffering from osteoporosis or kidney issues, it is best to consult a certified dietician and your doctor before starting a diet plan that is low in calories.

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Include strength training

Most people focus only on aerobic training and cardio training when it comes to weight loss. However, including strength training increases your chances of maintaining the weight loss process for a longer time.

Strength training helps you build muscles. The more your muscle mass, the more calories your body burns. This when combined with a diet plan that is lower in calories, you will be able to lose weight faster.

Strength training also keeps the muscle mass higher and consistent to make sure that your weight loss is retained for a longer time.

Besides all of the above, making sure that you get ample rest and also drink a lot of water through the day can help you lose weight a lot faster. Water helps you absorb nutrients from different foods better to make sure that you are on the path to healthy weight loss.

How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

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What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
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