Hi I have 2 weeks off, then I'm off on a sunny beach holiday!

Any regimes - diet and home exerices I can do in these 2weeks to at least lose 5 kilos?

Thanks

Hello Krs

Depends on how much time and energy you are prepared to put in it.
You plan to lose 5 Kilos in 2 weeks...

Your weight is based on the total of that of your bones, tissue, muscles, fat, and water.
There are only two things to loose on short notice : fat and/or water.
To loose fat takes a lot of time, a strong will, and a strict regime of energy intake versus energy consumption.
To loose water is easy, but it is not permanent.
Easiest way to loose a couple of kilograms in one day is by taking a diuretic (a pill that elevates the rate of urination). But if you take next day your 2 daily liters of water, these 2 kilograms are added again to your body weight. Losing weight should be a way of life. And here is my advice :

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Losing weight means a negative result of the subtraction of calory intake less calory use each day. A woman requires around 1500 calories (a male around 2000 calories) per day to stay on weight. That includes EVERYTHING that enters your mouth!!

Even a cup of tea without sugar without milk contains calories!!

Your daily intake should include things like vitamins and other "musts" : you do NEED veggies, you do NEED proteins, and - yes - you do NEED some fat daily.

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The incoming side :
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What you should do : make a list of EVERYTHING you eat and drink on a day.
Including water (of which you should drink at least 2 liters each day).

Calculate from that list the total amount of calories entering your mouth.
See where you can reduce that intake. Out goes chocolade, out go cookies, out go alcohol, out goes sugar, out goes cola and any other sweet softdrinks, out goes any fat (there is much hidden fat in foodstuff - more than enough for your daily intake). Reduce intake of other carbohydrates!
And no more quarter pounder burgers with mayo and chips on the sideline !
Forget the existence of MacD and BurgerKing !
If you ever want to eat a burger : prepare it yourself ! KNOW what you eat !

Eat daily a salade of lettuce , tomatoes, and cucumber.
Eat daily at least 3 pieces of different fruits. An apple a day...

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The outgoing side :
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While you reduce the intake of energy, you now also have to increase the loss of energy inside your body, and the only way to do that is by burning up fats and carbs.

START EXERCIZING!! Use a bicycle instead of your car. Walk instead of using other means of transportation. Go to a gym. Make a list of all the things you do on a daily basis, and see where you can change your habits to one in which you use more energy.

On a more permanent basis of weightloss : eat more bran and fibers: it fills, and is very healthy for good stools.

Try exercizing targeted on centimeter loss.
The problem with dieting is that most people have no idea how their body functions and how and why they keep gaining weight.

Another thing to take into account is the ratio length to weight : the body index. Weight is related to length. So it is important to meassure length and weight (and relate that to age). If you weigh 70 Kilos and are 195 Cm, you are too light. And if you weigh that same 70 kilos, but are 160 Cm, you are too heavy.

Now : at least I gave you the basics of that.
It's up to you now to reduce that calory intake, and increase that calory consumption !

Success !

:)