Do you need to know how to lose weight safely in two weeks? Since you’re reading this, we’re going to assume that you do! We can help, whether you have a vacation coming up or an important event and you want to look your best. If you stick to the guidelines below, you can make a noticeable change in your appearance in the next 14 days.
We don’t recommend extreme weight loss methods, but really fine-tuning your diet and exercise routine can help you shed some excess weight and inches, quickly and safely. When it comes to losing weight quickly, simply cleaning up your diet can make a huge difference. What you eat and drink each day (and, what you choose not to consume) will determine your results. Then, adding in exercise and workout routines will get you the rest of the way!
How To Lose Weight Safely in Two Weeks
Make sure to Eat Enough – You might be surprised to learn that eating enough is crucial to quick weight loss. Often times, when we’re trying to lose weight quickly, we essentially starve ourselves. This is not only unhealthy, but it’s also incredibly ineffective.
While it is imperative to decrease daily caloric intake, your body and metabolism still require a certain number of calories to burn fat at an optimal rate. For this reason, the first thing that you’ll want to do is find out How Many Calories You Should Be Eating Daily to Lose Weight.
Plenty of Protein – Protein is – by far – the most important macronutrient that you can eat for fast weight loss. It’s not free of calories; in fact, there are 4 calories in each gram. But, digesting protein takes longer and requires more energy. This means that when you eat protein, your body works harder and burns more calories than if you were eating carbs or fat.
Beyond that, consuming sufficient amounts of protein each day will boost your metabolism, slow down digestion, keep you feeling fuller for longer, and even help your muscles recover faster from your workout! A general rule of thumb for weight loss is to eat at least 1 gram of protein per pound of body weight. For instance, if you weigh 140 pounds, you’ll want to eat 140 grams of protein daily for the next 14 days.
To ensure that you don’t get sick of your protein sources, check out this Ultimate List of 44 High-Protein, Low-Carb Foods.
Fewer Carbs – Decreasing your carb intake temporarily can be extremely beneficial to shrinking your waistline! When you eat carbs, your body holds on to water. Limiting carbs allows your body to let go of water, enabling you to lose inches as well. Furthermore, decreasing carbs will help you reduce your daily calorie intake, assisting in the weight-loss process.
The list of high-protein, low carb foods above will be extremely helpful, but you may also want to try one of these effective eating plans:
Plenty of Water – Water is essential to increasing your rate of fat loss. Staying properly hydrated will help maintain the speed of your metabolism, flush out toxins, keep you energized and focused, and even allow you to lose more water weight. That may sound contradictory, but when your body is hydrated, it doesn’t feel the need to hold onto excess water. This means you’ll drop weight – and inches!
Drink a minimum of 64 ounces of water each day. Space it out throughout the day, so you don’t have to chug it all in the evening. We recommend drinking an 8 oz. glass right after you wake up and again before each meal. This will do two things: help you reach your water goals and keep you from overeating.
Black Coffee – Water is the only beverage that you need to drink, but black coffee can temporarily increase fat burn. We say black coffee because once you add cream and sugar, it’s no longer a zero calorie beverage. The caffeine content in black coffee will speed up the rate of your metabolism for an hour or two after you drink it.
Green Tea – This is the other beverage you’re permitted to drink when trying to lose weight fast. Green tea also contains caffeine, and it will have similar effects to black coffee. It’s an excellent way to switch up your beverages if you begin to get bored with water. Keep in mind, however, that green tea does not count towards your daily 64 ounces of water!
Everyday Activities – Increasing your movements throughout the day can add up, and before you know it you’re burning hundreds of extra calories. If you are able, walk to work or school. Take the stairs instead of the elevator. Park in the farthest parking spot from the entrance. Clean the house! The more you move, the more weight you will lose.
HIIT – This is one of the most effective forms of exercise that you can perform. You not only burn hundreds of calories during the workout, but you continue to burn them even after it’s over due to the boost in metabolism! HIIT has become extremely popular, not just because of the results it will get you but also because it takes less time out of your day. If you’re trying to lose weight within the next two weeks, you’re definitely going to want to perform these HIIT routines:
- Lean Body HIIT Workout Challenge
- 14-Day HIIT Cardio Challenge
- 7-Day HIIT Challenge
- Belly Fat Melting HIIT Workout Routine for Beginners
- 15-Minute Indoor Body Weight HIIT
Tabata – This form of training is just as effective as HIIT, but it can be completed in an even shorter amount of time. The goal of Tabata is to combine all-out bursts of energy with rest periods, increasing metabolism and fat-burn. Traditional Tabata workouts can be completed in as little as 4 minutes. Try these fast and fun routines:
- Calorie-Crushing Tabata Workout
- Jump Rope Tabata Challenge
- 4-Minute Fat-Burning Tabata Workout
- Total Body Tabata Challenge
- Ya Gotta Tabata on the Treadmill
If you can adhere to these guidelines for the next two weeks, you will notice a significant improvement in the way that you look and feel.
After your vacation or event has passed, don’t go back to your old ways! Get back on track so that the next time a special occasion comes up, you’ll already be ready. Continue eating clean and working out regularly. You’ll be so glad that you did!