Thinking of how to lose weight fast in 2 weeks today? Stop imagining about complicated weight-loss programs to achieve leaner body shape. All you need is an efficient 7-step diet plan which would help you burn 10lbs (4.5kg) in a week!
An average person usually needs to spend around 3 to 4 weeks on a diet plan to lose 10lbs. But through an efficient program, you can shape your body in lesser amount of time. That makes it perfect if you have an upcoming photoshoot or vacation in one or two weeks.
However, note that it’s not a long-term solution to keep your excess weight away. Instead, it’s best for starting with major body shaping programs to achieve permanent results. Also, remember to be careful if you have a history of any eating disorder, such as anorexia. Consult your physician to guide you on how to lose weight fast and easy through any diet plan.
Learn this Truth about Losing 10 Pounds in a Week for you to Start
Yes, it’s possible to burn up to 10lbs or 4.5kg of weight in a week. But it wouldn’t be pure body fats at all. That’s because your body needs enough calories to burn every pounds of fats. Thus, it’s not safe to lose 10lbs of pure fats in a short span of time.
Even so, you can still burn 10lbs of weight and make your body look leaner. That’s by burning certain pounds of pure fats and losing extra water weight with it. And that’s the key on how to lose weight fast 2 weeks or even in a single week today.
This happens by lowering down the insulin level which helps the body burn stored carbohydrates. Such stored carbs come in the form of glycogen, and your body normally has around 300 to 500gm of it. Small amount, but glycogen holds water which is about 3 times its own weight. In addition, insulin reduction also decreases the amount of sodium in kidneys, which in turn reduces retention of water.
Aside from losing body fats and water weight, reducing intestinal weight is also possible. This is by reducing the weight of fiber and undigested food in your digestive tract. That’s why you should learn how to lose weight with fasting along with other steps.
And you only need to remember these 7 steps for efficiently losing 10lbs in a week:
Reduce Carbs intake while increasing Protein
Always begin by following low-carb diet to curb your weight. This would help you gain noticeable results in few days. Various scientific studies back it up, which also shows health benefits you would get from low-carb diet plan.
One of its significant effect is reducing water weight in your body. Remember that carbs hold water; thus, reducing carbs means decreasing water weight. As a bonus, it helps reduce bloating as well. That’s why people who choose low-carb diet usually notice a drop on the weighing scale right on the next day.
On the other hand, protein helps control your appetite and boost your metabolism. That would help on how to lose weight fast in 2 weeks without too much effort. Reducing your appetite means curbing your food intake, while metabolism improvement helps your body burn more calories.
To do this step, remove or greatly decrease the amount of sugar and starchy food from your daily diet. Also, increase the amount of eggs, fish and meat you eat. Eating vegetables with low-carb content is a great idea as well.
Favor Whole Food while staying away from Processed Goods
Be sure to include whole foods in your diet if you want to quickly lose weight. These are simple foods with lesser calories, but easily makes your stomach full. That means you don’t have to starve while reducing your calorie intake. Thus, this is important on how to lose weight faster without exercise, since it makes losing weight easier.
Whole food means dishes with only one or few ingredients, and these are highly recommended for the diet plan. Low-carb vegetables and lean meat are good choices to satisfy your hunger through the week. On the other hand, avoid artificial food and junk food. Yes, they contain lesser nutrient contents, and aside from that, they also carry too much artificial ingredients which would increase your body weight.
Reduce Calories you Consume
Consuming lesser calories is a big factor on how to lose weight fast in 2 weeks successfully. Note that it’s important to eat lesser calories than what your body use. That’s because stored calories would make it harder for you to burn fats.
Thus, be sure to keep track of your calorie intake. Use a calorie calculator to help you. Also, keep these tips in mind as a guide on how to lose weight fast without exercise in short span of time:
- Count your calorie intake – be sure to keep track of the food you eat and its weight. Find a reliable calorie counting tool to help you. Such tools would show you the amount of nutrients and calorie you eat.
- Avoid snacks – eat only during meals, and be sure to avoid eating snacks and other food after dinner.
- Reduce the use of condiments – you should decrease the use of condiments and sauces during meals. This is important especially on condiments with lots of calories.
- Consume more lean meat – eat more chicken, eggs and fishes among other lean meat. Be sure to avoid fatty meat since they carry more calories.
- Eat more low-carb vegetables – add low-carb vegetables on your meals since they have lesser calorie. Avoid starchy veggies or those with added fats.
- Stay away from calorie-rich drinks – be sure to favor water, coffee or tea with no calories. However, you can have protein shakes if you take them as meals.
Try High-Intensity Interval Training (HIIT) and Lifting Weights
Proper exercise routines easily burn excess weight while efficiently shaping the body and boosting strength. And resistance training burns as much weight as what aerobic routines reduce. It also reduces stored carbs in your body, thus making it vital on how to lose weight fast 2 weeks today.
In addition, lifting weights helps in maintaining your metabolism and body hormones. Thus, you don’t have to worry about metabolism decrease while curbing your diet.
On the other hand, High-Intensity Interval Training (HIIT) is another efficient exercise method you should try. Studies show that 5 to 10 minutes of HIIT session is 5 times more efficient than regular exercise. It helps eliminate stored carbs in your body, while simultaneously boosting your metabolism and fats burning hormones.
That makes HIIT a great solution on how to lose weight fast by exercise today. You can incorporate it throughout or after your regular routines. And most HIIT sprints don’t last longer than 30 seconds each. Be sure, however, to give 100% effort or intensity for best results.
To help you start, here are few HIIT routines you can do. You can do these indoors, outdoors or on a cardio-machine such as bikes and treadmills.
- First Session – ten 20-second sprints with 40 seconds rest
- Second Session – fifteen 15-second sprints with 30 seconds rest
- Third Session – seven 30-second sprints with 60 seconds rest
- Fourth Session – twenty 10-second sprints with 20 seconds rest
Have an Active Lifestyle
Do not rely much on exercise and workout routines in the gym. Instead, come up with an active lifestyle that would push your body to work and function. This is essential on how to lose weight fast in 2 weeks or even one week, since it helps burn more calories and lose more weight. It helps keep you away from obesity as well.
Simply walking or biking to your daily destination is a good start. Preferring to use the stairs instead of elevators, standing more throughout the day or doing household chores and DIYs help a lot as well. And these simple activities are easy to do anytime and anywhere.
Consider Intermittent Fasting
Yes, knowing the type of food you should eat is important. But how you consume them is another vital factor to consider as well. That’s how intermittent fasting would help you.
Intermittent fasting is limiting the hours or time you eat in a day. For example, you go for 8-hour feeding window, with 16 hours of fasting in a day. 20-hour feeding window and 4 hours fasting is also available along with other variations. That would help drastically curb the calorie you consume daily.
Intermittent fasting is also great when you do it with regular exercise routines. Be sure, however, not to coincide your workouts with your fasting hours.
Reduce Water Retention
As mentioned earlier, reducing water weight is important for this diet plan to work. That’s why you should remember few tips to help you with such goal. This would help you look leaner and lighter in just a week:
- Consider taking dandelion extracts. Dandelion extracts are proven effective in reducing water retention. Also, they come in various supplements you can easily buy.
- Coffee is another secret on how to lose weight fast in 2 weeks efficiently, since it’s a good source of natural caffeine. Caffeine helps burn fats and reduce water retention as well. Be sure, however, to have natural coffee and avoid artificial products.
- Be sure to avoid food which contain ingredients your body is intolerant to. If you have lactose intolerance, for example, keep milk and other dairy products away. This helps you feel good throughout the week, and avoid bloating and increase water retention.
These are the tips you should consider on how to lose weight fast 2 weeks or even a single week. The key is to come up with proper diet plan while doing enough workouts. Yes, the tips above won’t lead to long-term or pure fat weight loss. But this would help you begin losing more weight afterwards.
Also, remember that you don’t need to apply all these 7 tips. But doing more would help you better in achieving the body shape you want. While on it, plan for a more sustainable plan or program which you would do when the week is over. That would help you lose more weight and keep them away.