Let's face it: no bikini operation anymore or anything. You don't have time. You have tried and such, but the terraces and the good weather have boycotted your diet. Damn! Well, you still have a few days to go to the beach to look great, good, not big. We propose a challenge: a two-week diet so that you lose those five extra kilos (there are more, but the others we leave for September better).

What you should do to lose 5 kilos in just two weeks

The creator of this express regimen is Fiona Kirk, who in her book '2 Weeks in the Fast Lane' shares very healthy and rich menus that also lose weight. In this regard, in an act of absolute generosity, he has published one of them in 'The Daily Mail'. The nutritionist says that the key to losing weight in just 15 days is to eat the right things and follow certain tips and advice so as not to fail along the way. "If you make as many changes as you can in two weeks, you could lose up to 5 kilos of weight, 2 of fat and lose inches from your hips, thighs, and belly in record time," he says. Attentive to their advice.

 

 

Tips you should follow

 

The nutritionist recommends us to follow the following tips and tricks to achieve the goal in the set time:

Give the egg: the protein they have and how low they are in fact will make you say 'no' to mid-morning snacks.

Snack on nuts, seeds, and fruits - they put fat-burning enzymes to work.

Drink water before meals and snacks, as it curbs hunger and you will eat less.

If you make as many changes as you can in two weeks, you could lose up to 5 kilos of weight, 2 of fat, and lose inches from your hips and belly

 

 

Become a fan of lunch in lentils and beans: they fill up a lot, leaving us satiated for the next meal.

l Forget diet drinks: what they do is trigger your desire for more sugar.

l Say yes to curry: spicy spices increase body heat, thus making us burn more calories.

l Drink coffee: increase your metabolic rate and lead the body to use more stored fat for energy.

l Get Seven to Eight Hours of Sleep a Night: Helps regulate blood sugar levels and keep hunger and appetite hormones in balance.

l Vitamin D: you will get it from the sun. Increase fat burning.

 

An example menu

Here is a sample of the daily meal plan that you should follow: ♦ Every morning: Every day you have to drink a small cup of black coffee (without milk or sugar), and you should do 30 to 45 minutes of exercise, preferably in the air free. After that, take a cup of hot lemon juice with ginger (mix 2 tablespoons of this squeezed fruit, grated ginger, sea salt, and a tablespoon of honey).

 

♦ Breakfast: 

 

Choose between:

 

Scrambled eggs with toast (2 eggs in a thick slice of toast and sprouted seed butter).

Ham, egg, and tomato (1 tomato and a half, 2 slices of Serrano ham, and an egg sautéed in light olive oil).

Avocado.

 

♦ Lunch: Choose between:

 

Crusty bread with toppings (between two crunchy buns add creamy goat cheese, mashed avocado, and tomato or hummus, sliced cucumber, grated raw carrot, and toasted pine nuts).

 

Chickpea salad (a mixture of chickpeas, red, yellow, and green peppers, red onion, cucumber, feta cheese, cherry tomatoes, and pitted black olives, garnished with lemon juice).

 

Lentil and bean salad.

 

Every day you have to have a cup of black coffee (without milk or sugar) and hot lemon juice. You should also do 30 minutes of exercise 

 

♦ Dinner: Choose between:

 

Salmon (Grill a salmon fillet, drizzle in lemon juice, and serve with at least three steamed vegetables or a mixed salad.)

Baked vegetables with quinoa.

 

♦ Mid-morning and mid-afternoon snacks: Choose one or two a day:

 

1 handful of walnuts with 1 piece of fresh fruit.

Hummus with raw vegetable sticks.

2 oatmeal or rice cakes topped with nut butter and smoked salmon.

2 thick slices of cucumber, tomato, zucchini, or apple topped with mild goat cheese.

A cold boiled egg.

 

♦ Drinks: You can take them with or between meals. Remember that you must drink a large glass of water 20 minutes before each intake: Mineral water.

 

Teas: black, white, red, green, matcha, chai, kombucha (no sugar).

Coconut water: add ice, coconut flakes, and a little lime juice.

Fresh fruit juices, diluted with water.

Fresh Vegetable Juices: Make them yourself, but watch out for excess salt.

 

 

Exercises you can do

 

You can boost a good diet with exercise fitness expert Phil Sims, which have been collected by 'Men's Health'. It is a circuit that favors the elimination of fat. The best? That we can do it all and anywhere. And that is free, obviously, that we have already melted the salary in drinks the weekend. Another of its main advantages is that it is quick to do, so the excuse of 'oh, I have to put washing machines', does not strain. To all this is added that it will accelerate your metabolism, with what, whether you want it or not, you will lose weight. Be careful, you also have to watch what you eat the days after the weekend. Nutrition experts like Fiona Kirk recommend eating eggs, nuts, coffee, getting a lot of sleep ... If you want to know more, click on the highlight below. 1) Squats ♦ The plan: five sets, ten reps each. Stand with your legs open. The feet should be at shoulder height. Begin by bending your knees and pulling your hips back. Lower as much as you can and return to the starting position. Keep your head up and your back straight at all times, or you risk injuring yourself and not doing it right. It is a very complete exercise, as it helps to burn a lot of fat. With the up and down movement, you burn a lot of calories, but the best thing is that you keep doing it in the hours after. With each movement, you will be strengthening your lower extremities and burning around 70 kcal. Not bad, huh? A few days ago we told you how to do squats correctly because everyone does them wrong (click here to find out more).

 

2) Lunges 

♦ The plan: five sets, with five reps on each leg. This is an exercise similar to squats, but with only one leg. Starting from an upright posture, slide one leg forward until the knee of the other leg almost touches the ground. The leg you are leading should stay bent about 90 degrees. To switch limbs, jump into the air, bringing your back foot forward and your front foot back.

 

3) Lunges

 

♦ The plan: five sets, ten reps each. You should support your weight on your toes. The hands must be below the shoulders. The body, straight, very straight. You must be careful, Sims says, to keep your core locked, so that a straight line forms between your head, glutes, and heels. Come on, don't move a muscle. Once you have mastered the pose, bend your arms and lower as much as possible, and then return to the starting position by extending your upper extremities.

 

4) Raise the bottle 

♦ The plan: five sets with twenty reps each. As we assume that at home you will not have weights, take a two-liter bottle of water, and do the following. Stand up with your legs spread apart, and your feet at shoulder height. Take the bottle with both hands and go down as if you were doing squats, as we have explained before. Pass the bottle through the middle of the legs. Your back should be flat and straight, and you should contact your entire body while doing the exercise (your abs, legs, arms, and buttocks). When raising the bottle, make your upper extremities stiff at shoulder level.