Your New Year’s resolution to lose weight may have fallen by the wayside, but you don’t have to wait until the new year to slim down again. By taking just two weeks off, you can kick-start your metabolism and bring down your weight without feeling deprived or cutting calories too severely. Follow these tips on how to lose weight in 2 weeks, and watch the pounds fall off!
Prep your body for quick weight loss
To lose weight in 2 weeks, you’ll want to build your body up. Exercise is a great way to make sure you have enough energy for workouts and eating well at every meal makes sure you have enough fuel for all that exercise. While 2 weeks is a small window, it’s long enough for most people to see tangible results from eating healthier and exercising more. It also gives your body time to burn fat stores for fuel instead of muscle tissue – which speeds up weight loss even more. So, in order to lose weight in 2 weeks with exercise and healthy eating habits, here are some quick tips.
Maintain healthy eating habits by eating every three hours and combining protein and carbohydrates at each meal. For example, try turkey burgers on whole-wheat buns with a side of sweet potato fries. This will provide you with both enough energy for exercise and lean protein best green tea for weight loss zero calorie that’s sure to keep you full between meals. Also remember to stay hydrated and drink a glass of water before breakfast, lunch, and dinner. Additionally, make sure you’re doing some form of physical activity every day whether it’s lifting weights or going for a run outside, and aim for at least 30 minutes per session. A combination of these healthy habits is sure to help quicken your weight loss in just two weeks!
Eat more frequently
The biggest myth about weight loss is that you need to eat less. You can lose weight by eating frequently, but it’s important not to eat too much at each meal. In fact, eating large meals can actually slow your metabolism down, which will make it more difficult for you to lose weight. If you want to lose weight in 2 weeks, try splitting up your meals throughout each day so that you aren’t eating larger portions at any one time. However, be sure not to eat very little you should still be consuming healthy amounts of calories throughout your day so that your body has enough energy and nutrients for each activity.
Watch what you drink
A major cause of excess weight is consuming too many calories in liquid form. It’s easy to guzzle a few thousand calories in alcohol each week, especially if you’re drinking on a regular basis. One glass of wine can contain more than 200 calories that’s like eating a whole bagel! If you want to lose weight quickly, drink less and drink healthier by opting for low-calorie beverages like water, seltzer water, or unsweetened tea instead. If you must drink alcohol regularly (for example, for health reasons), opt for smaller glasses of higher quality alcohol such as red wine or spirits rather than beer or sweet cocktails.
Exercise, but not too much
While exercise is absolutely essential to losing weight, you have to be careful with how much you do. Exercising too much can make your body divert calories to your muscles instead of storing them as fat, meaning they’re less likely to reach a deficit in energy balance and more likely to store more fat. It’s easy enough to estimate how many calories you’re burning during exercise – all you need is a heart rate monitor (for most forms of physical activity) or a pedometer (if you are walking). To lose weight in 2 weeks, it’s recommended that men burn 2,500–3,000 calories per week and women burn 1,800–2,000 calories per week through exercise. If that sounds like a lot for two weeks… it is!
Have realistic expectations
The most important thing to keep in mind when embarking on a weight-loss program is to set realistic expectations. How fast you can lose weight and how much will depend on your body type, diet, exercise routine, and other factors. Whatever you do, don’t give up after two weeks see it through for at least one month. You’ll likely see an initial drop in your weight anywhere from 2 to 5 pounds but if you weigh yourself every day, that number may seem discouragingly high. If you’re like most people and tend to be preoccupied with thoughts of food, those worries might get worse as time goes by without any progress. But when it comes to losing weight, a great mantra is: Slow and steady wins the race!
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.