14-Day Guide to Lose 5 Pounds

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Dropping 5 pounds in 14 days may seem like an impossible feat; and honestly, the short-term weight loss endeavor is certainly no walk in the park! Whether you want to shed 5 pounds for an upcoming event, bikini season, or to simply feel lighter, it’s possible to lose the weight on a time crunch. However, a 14-day goal to shed 5 pounds translates to 2.5 pounds a week, and weight loss this speedy can jeopardize your health when not tackled properly. Many people turn to fat-burning supplements, crash diets, or detox products in order to shrink their waistline while pressed for time. Not only do these harmful methods fail, but they’ll also cause your metabolism to take a nosedive and you’ll likely gain even more weight afterwards.

Balance: Diet, Exercise, and Healthy Habits

A pound of fat makes up 3500 calories, so you need to take in 3500 fewer calories than your body uses in order to wave that pound goodbye. Achieving a 5-pound goal successfully is made possible by finding a healthy, doable balance between diet and exercise. With your diet, reduce your daily intake of calories while eating certain foods that’ll boost your metabolism. And with exercise, choose a fun, high-intensity workout plan that includes both strength training and cardio, and power through your workout 5-6 days a week.

Here at SkinnyMs., we’ve developed a 14-day plan to help you drop 5 fast. Instead of providing you a rigid plan that comprises a strict list of recipes and workouts to follow, we’ve listed diet and exercise options for you to pick and choose from. That way, you can personalize your own plan to meet your schedule and individual needs. Well, what are you waiting for? Follow this foolproof plan and prepare to flaunt a slimmer physique in just 2 weeks!


A calorie deficit is necessary in order to shed 5 pounds in 2 weeks, and this means eating fewer calories than normal. Depending on factors such as your weight, height, and BMI, you’ll have your own specific calorie needs. The average person needs 1800-2000 calories per day in order to maintain his/her weight. That said, shaving off 500-700 calories daily for 2 weeks would allow you to create the deficit you need in order to shed 5 pounds.

Keep in mind that a healthy diet rich in whole foods and nutrients is key for permanent, successful weight loss! That said, it’s critical to make sure you’re eating enough food. Cutting too many calories from your diet will only sabotage your goals by reducing your energy levels and pumping the breaks on your metabolism.

Get a good estimate of your calorie needs by logging your info into an online calorie calculator. These devices let you know how many calories you’ll need per day based on how active you are.

Below, we’ve included meal ideas for breakfast, lunch, and dinner that’ll help you meet your calorie needs. The following lightened-up recipes have the nutrients you need to satisfy your tummy and crush hunger, without weighing you down with calories.


Crustless Quiche Loaf (Calories: 97)
Make-Ahead Egg and Veggie Muffins (Calories: 118)
Asparagus and Egg Scramble (Calories: 118)
Egg and Spinach Pepper Bowls (Calories: 143)
Fried Eggs with Mushrooms and Brussels Sprouts  (Calories: 189)
Skinny Banana Split Protein Smoothie (Calories: 217)
2-Ingredient Sweet Potato Pancakes (Calories: 224)
Avocado Egg Bake  (Calories: 233)
Egg and Toast Breakfast Cups (Calories: 278)


Avocado Hummus Bowl (Calories: 196)
Slow Cooker Red Lentil Curry (Calories: 199)
Sprouts, Veggie, and Cheese Wrap (Calories: 226)
Grilled Chicken and Blueberry Salad (Calories: 266)
Salmon and Avocado Salad with Lemon Dressing (Calories: 267)
Skinny Quinoa Stir-Fry (Calories: 269)
Clean-Eating Cobb Salad (Calories: 282)
Shrimp Tacos with Sweet and Tangy Slaw (Calories: 284)
Pasta Salad with Pesto, Mozzarella, and Tomatoes (Calories: 285)
Lite Tuna Melt Wrap (Calories: 329)


Grilled One-Minute Steak and Paprika Corn on the Cob (Calories: 153)
Cauliflower Lasagna (Calories: 193)
Zucchini Noodles with Creamy Red Pepper Sauce (Calories: 200)
Chicken Lettuce Wraps (Calories: 240)
Honey Dijon Glazed Salmon (Calories: 245)
Crock-Pot Low-Fat Beef Stew (Calories: 264)
Spaghetti with Cauliflower, Peas, and Hazelnuts (Calories: 270)
Zucchini Noodles with Pistachio Pesto (Calories: 311)
Slow Cooker Turkey Lasagna Soup (Calories: 314)
Grilled Chicken Skewers with Peanut Sauce (Calories: 327)
Skinny Spaghetti Squash with Marinara (Calories: 328)

Next: Exercise

Exercise is imperative to weight loss, but it does more than allow you to shed a few inches. The right exercise regime will strengthen your muscles and sculpt your figure while melting those pesky pounds. And you don’t have to spend hours sweating it out on the treadmill or elliptical to squeeze in an effective workout. Instead, find a fun, doable workout you actually enjoy, and exercise 5-6 days out of the week for 30-45 minutes. Try alternating between strength training and cardio workouts in order to maintain a revved up metabolism and a fat-burning state. Meanwhile, the calories you burn exercising will add to the calorie deficit necessary to knock off 5 pounds.

For the next two weeks, pick an appropriate workout for your fitness level, and alternate between weight training and cardiovascular exercise.

Looking for effective, fat blasting workout regimes? Pick from the following exercise routines.
Fitness Challenges
Fat Blasters
Strength Training

New to the whole exercise thing?

These awesome Beginners Workouts will build a strong foundation to improving endurance, building muscle, and boosting stamina.

Healthy Habits: 

Weight loss boils down to exercise and diet; strictly speaking, you need to use more calories than you take in in order to shed pounds. That said, losing weight isn’t as black and white as you might think! Your lifestyle habits play a huge role in allowing you to achieve your slim-down goals or not. And lucky for you, there are certain tips and tricks you can turn into habits that’ll accelerate your calorie-burning abilities, and these have little to do with diet and exercise!

We’re hooking you up with some nearly effortless tricks that’ll boost your weight loss progress and help you lose 5 pounds in 2 weeks, no sweat. What are you waiting for? Check out the articles below to make the next two weeks smoother, and wave those extra 5 pounds buh-bye!

7 Best Weight Loss Tips
6 Super Easy Weight Loss Tips
10 Daily Habits to Help You Reach Your Goal Weight
10 Small Changes to Lose Weight Naturally

Happy weight loss!

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