Weight loss is not as hard as you think it is. Two weeks may seem too short, but there are safe ways to drop a handful of unwanted kilograms in a short period of time. Fad diets and promoters of weight loss pills will have you believing otherwise, but there are safe and effective ways to lose a handful of kilograms in 2 weeks or less. Let’s take a look.
How To Lose Weight In 2 Weeks
Eat fewer carbs, but more lean proteins
You can lose the first few kilos easily by following a strict low-carb diet. Studies have shown that this type of diet is effective for weight loss. It helps reduce bloating and water weight as well. If you love carbs, then you will have to say goodbye to them for a while because you only have two weeks to drop the excess weight. You have to replace them lean proteins, and green leafy vegetables.
Reduce calorie intake
You have to eat fewer calories than you normally would in order to drop the weight. Here are some tips to reduce your calorie consumption:
- Count the calories and log them in a food journal. You can download an app to help you monitor your intake.
- Eat only during mealtime, and reduce the snacking and avoid eating anything after dinner. If you feel hungry at night, try to drink water or grab a small fruit.
- Eliminate those condiments and sauces. Use herbs and spices for added taste and flavor.
- Stuff yourself with vegetables, particularly leafy greens.
- Eat only lean proteins, like fish and chicken. Stick to grilled and boiled meat, instead of fried.
- Do not drink your calories. Avoid sugary beverages and alcoholic drinks. Stick to only zero-calorie water at all cost.
Avoid junk foods
You can lose the weight quickly by ditching the junk foods, and sticking to whole foods. Eating whole foods can make you feel full for longer. Make sure to avoid junk and processed foods because they contain tons of calories and can make you bloat.
Do strength training and HIIT
Exercise and diet must work hand-in-hand to ensure weight loss and improved health. Resistance training should be combined with cardio exercises to let your body burn fat, while gaining lean muscle mass. When you have more lean muscle mass, your body will continue torching fat to keep the muscle tissue alive, even after your workout session.
High Intensity Interval Training, or HIIT, is another effective fat-burning and muscle building method. It involves doing sprints for 30 to 60 seconds, and then resting for 10-20 seconds per exercise. There can be more than one exercise per round, and you should be doing at least two rounds per session.
Studies show that doing five to ten minutes of HIIT daily can have a significant impact on your health and fitness. It can reduce the carb stores in your muscles, and increase your metabolism and fat-burning rate. You can do it as part of your routine, as well. During your EFM workouts you’ll be doing plenty of this type of training if weight loss is a goal of yours.
Burning fat should not end after your workout. In order to burn more calories, you have to keep moving throughout the day. How active you are every day plays a vital role in your overall health and fitness. In fact, the difference between a manual job and a desk job can go as high as 1,000 calories a day, which is equivalent to more than an hour of high intensity exercise.
Take the stairs, walk some more, or clean the house. There are plenty of ways to keep moving. You can even challenge your friends or colleagues to take as many steps as possible in a day.
Take away the bloat
Weight gain is often caused by water weight. You can get rid of this by following these simple tips:
- Take dandelion extract supplement
- Drink coffee or tea
- Avoid salty and starchy foods
- Know which foods you may be intolerant to
You have to optimise your training and diet to lose a great deal of weight in two weeks. While it will not completely result in fat loss, it may give you a kick-start to a healthy lifestyle.
The tips above provide an effective way to lose weight safely. As long as you stay consistent throughout, the excess kilos will come off before you even notice it.