Can I Slim Down in 2 Weeks?

Medically Reviewed on 12/21/2020

Can I slim down in 2 weeks?

You can employ lifestyle changes to maximize weight loss over two weeks.
You can employ lifestyle changes to maximize weight loss over two weeks.

A person should have a realistic expectation if they set a goal to lose weight in two weeks. Fast weight loss goals are both unrealistic and unhealthy. Smaller, more realistic weight loss goals are the best way forward. A realistic and healthy weight loss goal is to lose one to two pounds per week. To lose weight in a healthy manner, you should cut 500 to 1,000 calories a day by eating less and exercising more. Anything more than that may cause harmful effects to the body, including stress and tiredness. Before deciding to go on a weight loss regime, you may want to consult a doctor or a qualified nutritionist to know how much weight you need to lose and what are the best ways to achieve it. This may vary based on several factors, such as your general health, any underlying health conditions, your daily activity levels and your dietary preferences. Below are a few common tips to lose maximum weight within two weeks.

  • Eat lots of green vegetables or take a fiber supplement. You can lose weight quickly if you eat fruits and vegetables. They are rich in fiber and keep you feeling fuller for longer. Because of this, you will not be hungry. Besides, they contain many vitamins and minerals that our bodies need to stay healthy. Vegetables also contain fiber, which has a positive effect on the body.
  • Say no to alcohol or sugary drinks. We take a lot of hidden calories in the form of sugary drinks, both alcoholic and nonalcoholic. You may choose to replace them with water, coconut water and green tea.
  • Try to avoid wheat products, such as bread or pasta. The body converts wheat to sugar faster than any other grain. Instead, switch to whole-grain products.
  • Reducing carbohydrate intake helps weight loss. Carbohydrates are absorbed quickly by the body and one feels hungry shortly after. The consumption of carbohydrates leads to the accumulation of fat, making it challenging to lose weight. Eliminating carbohydrates completely from your diet is quite difficult, so try to reduce their consumption.
  • Protein should be the main component in your diet for these two weeks. The body expends more energy digesting protein than carbohydrates. Therefore, the body uses more calories to digest and absorb protein. Additionally, protein provides a sense of fullness. Poultry and fish are usually recommended.
  • Consume four to five cups of green tea per day. One cup of coffee per day is allowed.
  • Studies show that low-fat yogurt is loaded with sugar and sodium to make up for the blandness with reduced fat content. So, eat real butter, yogurt, milk and cheese, but keep portion sizes small.
  • Water is one of the best tools in the fight to lose excess pounds. Water helps to cleanse the body of toxins and improves the functioning of the digestive tract. Water is especially important if you want to lose weight.
  • Limiting salt intake is especially important if you want to lose weight. Excess salt causes water retention in the body. Water makes up about 55 to 60 percent of body weight. Therefore, do not consume salt for two weeks while you are trying to lose weight.
  • If you want to lose weight in two weeks, you will need to exercise every day. Set aside one hour a day for exercise. You can walk, jog, cycle, swim or do cardio exercises. Include strength training in your schedule. While cardio training helps to get rid of extra pounds in a short period of time, muscle-building exercises also contribute to weight loss and improved health.
  • Sleep is an essential part of good health. Sleep is essential for weight loss. It is recommended to sleep at least 8 hours every night.

What is the best diet for weight loss?

The Mediterranean diet may be considered the best for weight loss. This diet also results in better control of blood glucose (sugar) levels and a reduced risk of depression. It also reduces levels of inflammation (a risk factor for heart attack) and lowers the risk of  stroke and Alzheimer's disease. Below are a few tips to follow the Mediterranean diet

  • Switch to olive oil: Olive oil is rich in monounsaturated fatty acids, which may improve high-density lipoprotein (HDL) cholesterol levels, the good type of cholesterol. Olive oil may also be used in homemade salad dressings and finished dishes like fish or chicken to boost flavor.
  • Fish: Salmon, sardines and mackerel have good proteins and are rich in heart- and brain-healthy omega-3 fatty acids.
  • Vegetables: A good way to eat veggies is to eat one serving at snack time. Aim for at least two servings per day. More is better. 
  • Whole grains: A hot bowl of oatmeal is perfect for breakfast. Even popcorn is a whole-grain. Keep it low-fat by eating popcorn without butter. Eat whole-grain products like whole-wheat bread and pasta instead of their white counterparts.
  • Nuts: Almonds, cashews or pistachios can make for a satisfying snack. They are low in calories, as well as low in added sugar and sodium. They contain more fiber and minerals, such as potassium, than processed snack foods.
  • Fruit as dessert: Fruit is a good source of fiber, vitamin C and antioxidants. Eating fresh fruit is a healthy way to indulge and satisfy your sweet tooth. It is a healthy snack when you are hungry.
  • Wine: According to research, women should stick to one 3-ounce serving and men should stick to one 5-ounce serving of wine per day.

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Medically Reviewed on 12/21/2020
References
Medscape Medical Reference

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