Losing two pounds in two weeks takes a lot of effort and patience. A weight loss is considered healthy when you lose 0.5-1 kg per week; therefore, losing two kilos in two weeks or one kilo per week is considered a somewhat ambitious goal; if you want to achieve it, you have to change your diet and add regular physical activity.
Steps
Method 1 of 2: Exercise to Support Weight Loss
Step 1. Exercise in the morning
If you are currently training in the afternoon or evening, consider changing your schedule.
- Some studies have found that morning activity improves the body's ability to burn calories by taking them from stored fat, rather than using those that are consumed throughout the day through food.
- Plan on exercising for 20-30 minutes as soon as you wake up. By working out in the morning, you don't risk skipping your commitment because you are too tired or busy during the day.
- At first, it may be difficult to change the routine, but after a couple of days of getting up early (and going to bed a little earlier) you will feel better with morning exercise!
Step 2. Do High Intensity Interval Exercise (HIIT)
It is very popular these days and for very good reason; of studies have found that it helps burn more fat and speeds up metabolism more than traditional physical activity.
- Typical HIIT involves high intensity explosive phases (such as sprinting) alternating with others of more moderate exercise (such as running); dedicate a day or two a week to this workout.
- Get 45 minutes of cardio exercise with 10 minutes of warm-up and 10 minutes of cool-down. In the middle 25 minutes, you should take 30-60 second bursts and then return to moderate intensity exercise for two to four minutes.
- HIIT increases growth hormone production by 450% for 24 hours; it helps to lose fat instead of muscle mass and is therefore ideal for weight loss.
- High intensity exercise involves getting your heart rate to 80-85% of its maximum value, you are unable to hold a conversation and feel out of breath. Moderate intensity expects to reach 65-80% of maximum frequency, you are able to hold a conversation with friends, but you are short of breath. Practice alternating these two levels.
Step 3. Strength training begins
On days when you don't do high-intensity interval activities, include weight lifting. Keep in mind that it takes some time to develop muscle mass; however, by doing it regularly and combining it with a healthy diet, you can have bigger muscles within 4-12 weeks, thereby speeding up your metabolism.
- Strength training helps increase lean muscle mass; the more muscle you have, the faster your metabolism.
- Start the week with the most common exercises, such as bicep curls, triceps raises, chest presses, chest pulls, squats, stretches, and calf raises; they are all simple to do and you can easily integrate them into your current training routine.
- Also try the new weight machines, kettlebells or elastic bands or, better yet, work out with a friend or personal trainer who teaches you how to use the new equipment.
- Work out until your muscles burn, i.e. do 2 or 3 sessions of 12-15 repetitions.
Step 4. Enter other forms of cardio exercise
In addition to HIIT and strength training, do different types of cardiovascular activities on the other days of the week to help you lose weight.
- Just like high-intensity interval exercise, cardio also burns a significant amount of calories with each session. Include 2.5-5 hours of this activity per week (which also includes HIIT).
- Some alternatives are: light running / running, elliptical bike, dance, swimming or aerobics classes.
- One of the main aspects that differentiate cardio exercise from HIIT is that the former takes place at a steady pace with moderate intensity and without more intense alternating phases.
Method 2 of 2: Eating to Lose Weight
Step 1. Establish a daily calorie deficit of 1,250 calories
Half a kilo equals 3,500 calories, so 2.5 kg correspond to 17,500 calories; over two weeks, this means giving up 1,250 calories per day. To achieve the goal of losing 2 pounds in two weeks, you can partially create this deficit with physical activity, but you must also reduce your calorie intake with your diet.
- While fewer calories leads to weight loss, cutting off too many can actually slow the process down, causing nutritional deficiencies and fatigue.
- Remember that you are also burning calories through exercise which, combined with a lower calorie deficit through nutrition, allows you to easily reach your goal.
- Use a food diary or smartphone app to track how many calories you are currently consuming and subtract 500-750 from the resulting value. Keep track of your calories to make sure you don't overeat and "stay on track".
Step 2. Have a hearty breakfast
This is an important meal, especially when you plan to lose weight.
- However, you don't have to eat any type of food. Breakfast should be high in protein and fiber to provide you with the "fuel" you need throughout the day and to keep you full for a long time.
- The combination of a large amount of protein and fiber helps you feel satisfied once breakfast is complete; in addition, the fibers make the food more voluminous and make you feel more full.
- Eat oatmeal with low-fat milk, fat-free Greek yogurt with 50g of low-calorie granola and a handful of berries, a two-egg omelet with non-starchy vegetables, or a hard-boiled egg.
Step 3. Try to cut down on carbohydrates
Losing two pounds in two weeks can be easy, but some eating plans can make it even easier; by limiting some carbohydrates you can lose weight a little faster.
- These nutrients are present in many foods; however, reducing some of them can make it easier for you to lose weight than simply following an exclusively low-calorie diet.
- Carbohydrates are present in the following foods: dairy products, grains, starchy vegetables, legumes and fruits.
- Instead of eating bread, rice or pasta, replace these foods with non-starchy vegetables, such as broccoli, spinach, cauliflower, celery, and peppers. they are all foods rich in fiber, vitamins and minerals, essential for health in general.
Step 4. Eat protein and vegetables with every meal
As with breakfast, meals high in protein and low-calorie vegetables can help you reach your goal faster than a simple low-calorie diet.
- Instead of counting your daily protein grams, focus on eating one or two servings of very lean protein foods with each meal and snack. these foods guarantee you a sufficient amount of essential nutrients for the body.
- One serving of protein is equivalent to about 80-110g of foods such as beans or lentils; be sure to weigh portions to stick to your diet plan.
- Choose leaner proteins, such as poultry, eggs, lean beef, tofu, or skimmed dairy products, to stay within the calorie range for your goal.
- Combine proteins with any type of vegetable; if possible choose non-starchy ones, such as lettuce, broccoli, peppers, Brussels sprouts or tomatoes, because they are low in calories; Include one or two servings of green salad in your meals.
- Vegetables are also high in fiber and other essential nutrients that help you feel fuller, while still taking in fewer calories overall.
Step 5. Replace industrially processed foods with more nutritious ones
Limit or avoid the refined ones altogether during the two-week diet, so you can more easily reach your goal without too many hitches.
- Typically, refined and processed foods contain more calories, added sugars and preservatives, as well as other types of unhealthy fats.
- Eating large quantities of industrially processed foods on a regular basis can interrupt the weight loss process or even make you fat.
- Cut down on substances such as: alcohol, sugary drinks, candy, baked goods, ice cream, breakfast cakes and brioches, sugary cereals, fried foods, and high-fat cured meats.
- For example, replace evening desserts with fruit and dark chocolate or even a small packet of low-calorie, sugar-free yogurt or instead of ordering a sandwich with fries, choose grilled chicken breast with green salad.
Advice
- Always consult your doctor before starting a weight loss diet, as he can tell you if losing weight is appropriate for you.
- Two weeks is perfect for losing two pounds; however, they are not enough if you want to lose more weight; if your goal is to lose at least 5 kilos, you need to expect more time.
