First of all, you have to eat more than the amount you normally eat in a day to lose 5kg in 2 weeks. The way to do it is to consume one serving of every food we normally eat. However, we need to eat this lot in one sitting, so it may not be practical for you to do so.
The calorie deficit can be achieved simply by consuming small amounts of the foods we normally eat daily, usually from 4 to 6 per day.
Here are the food and portion sizes for a typical meal:
Served with mashed potato (2 portion)
1-2 slices of tomato, diced (1/2 portion)
2 green peppers, diced (1/2 portion)
1/2 egg (1 portion)
Fresh bread or other white bread for breakfast (1 portion)
1 cup pasta (1 portion)
Fish and other small cut fish (1 portion)
Fruit (1/4 cup)
1/3 cup juice (1/3 portion)
Half or half of an orange or lemon, sliced (1/5 portion)
Whole cooked meal (1/2 cup)
Half cooked meal (1/2 cup)
Pizza (1/2 portion)
Sliced meat (1/2 portion)
Sliced salad (1/2 portion)
2 ounces of fruit (1/4 portion)
After each meal that you consume, your body converts the calories for use in the next day.
You can consume foods which may be less filling than a standard portion size. Examples include fruits, vegetables, beans, whole grains, nuts, legumes, and dried fruit.
What about the exercise?
After every meal, exercise is necessary. To encourage proper digestion, food and exercise are often combined.
The following exercise may assist in gaining weight, but you will need to find out if your doctor will approve it for you or not.
Bicycling (2-5 kilometres/h)
Standing up upright (3 times/day)
Losing weight gradually by cutting down on your food intake and exercise, and increasing your physical activity and stretching.
If you want to lose weight, you must do these activities.
Don’t try to cut back on other activities in order to lose weight. For example, do weight loss aerobics
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