Losing a significant amount of weight in 2 weeks. Is it possible? The simple answer is- of course, why not.
Whats the amount that you will lose?
Well, you can lose up to 20 pounds or even more!
Ehh…the exact amount that you lose depends on various factors. It depends on your diet, routine, the genuine efforts that you are putting in, and somewhat on your body type. Yes, these are the factors on which it depends. Now, the effort put in varies from person to person and so does the weight that you lose.
It won’t make any sense on my part if I just blabber about getting great results like losing 30 or 40 pounds in 2 weeks. You may achieve that but the process just may not necessarily be a healthy one to follow.
Diets that require you to just starve yourself out won’t make much difference. It slows down the body metabolism, which means the body won’t be much prepared to burn the calories when you eat and will eventually lead to weight gain. You need to eat right and exercise in order to lose weight if I say in a much-simplified way.
The basic principle of losing weight is burning more calories than you consume. Although, along with this you need to balance a few other things too. That’s what I will tell you in this post, combining and balancing different things accordingly to lose weight as quickly as possible. For quick results, you have to quickly incorporate a couple of changes.
So if you have to attend a wedding or some event in a few days and want to lose weight(up to 20 pounds or more) in 2 weeks or less, follow these tips.
1. Cut down carbs
This is the first and foremost step you need to take in order to lose some pounds. You need to avoid the white carbs or bad carbs contained in foods like white flour, sugar, white rice and most of the processed foods. These carbs are just empty calories without any nutritional content.
Eating high carbs food such as burger will fill your stomach and just add up calories to your body, keeping your body away from the macronutrients.
These carbs are sugars and have a high glycemic load. It quickly increases the sugar or glucose in our blood which is synthesized in our body by a hormone called insulin which removes the excess sugar from the bloodstream and transfers it to the organs for being used as energy or stored as fat. Insulin helps us absorb nutrients from the food.
These carbs spike the blood sugar levels as they are digested quickly. This makes you hungry very soon, and as a result, you eat more, possibly more of high carbs food which ultimately leads to weight gain. As the number of carbs that you eat increases, more insulin is required.
Thus, your needs to produce more insulin than it actually needs in order to keep the blood sugar level stable. This phenomenon on a constant basis makes you less sensitive to insulin. You face trouble in digesting carbs and absorbing nutrients so even then you gain weight.
Doing a carb detox and following a low carb diet for a few days alone can help you drop a few pounds. You might even see an immediate drop in weight when you start with a low carb diet. This is because carbs cause the body to store excess water; so when you decrease the carb intake, you lose this water leading to weight loss.
2. Cut down processed foods
The processed foods contain unhealthy fats including the trans fat and processed fats which add up to your body fat along with posing a risk to your cardiovascular system. Yes, that’s because these unhealthy fats are the major cause of your increasing LDL (low-density lipoproteins) or the bad cholesterol.
I have already said this– processed and junk foods such as chips, pizzas, burgers, cakes, and other such desserts, etc contain a high amount of bad carbs which are merely empty calories. These just prompt the body to produce more insulin thereby making the pathway for more and more calories to be turned into fat.
That extra chip you are craving for will end up as some extra fat to your body. You think that a little chip will hardly affect your body and neglect the idea that one chip usually leads to another.
Some people think that eating these sometimes is fine. Yes, it is, totally, if you actually limit yourselves to sometimes.
These chips and other processed foods which you eat to satisfy your hunger make you hungry again real quick, triggering you to eat more.
3. Choose whole food
Whole foods contain some healthy carbs in the form of fibers and nutrients which are required by the body. These do not cause spikes and drops in blood sugar levels, keeping them stable.
Foods such as processed foods containing refined carbs and added sugar are linked to obesity. But it is not true for the whole foods which contain the fiber-rich healthy carbs. Fiber itself doesn’t get digested but is required for proper digestion of the food and other processes. Foods such as avocados, bananas, chia seeds, apples, etc are rich in fiber.
Unlike the processed foods, the carbs in these foods are not merely empty calories without any nutritional value. Whole foods are digested slowly, which prevents irregular spikes in the blood sugar levels, keeping it normal.
Leave aside weight management, eating whole foods have a lot of other benefits too. You get a lot of diseases combating phytochemicals and vitamins from these healthy foods. No doubt, doctors advise us to eat fruits and vegetables when we are ill. Including some fruits and veggies in your diet on a daily basis will never harm you, unless you are allergic.
Even the whole foods contain fats, but most of the naturally occurring fats are healthy. For example, Avocado is a healthy fat food as it contains a high amount of monounsaturated fats, which are healthy fats as it actually reduces the LDL ‘bad’ cholesterol levels instead of raising it. Adding onto that, they promote HDL (high-density lipoproteins) or the good cholesterol.
Many fishes contain omega 3 fatty acids which again is a very healthy fat. It suppresses inflammation and promotes a healthy heart. Too different from the trans fat!
4. Eat more lean protein
Lean protein foods are those foodstuffs that are rich in protein and contain less of unhealthy substances such as carbs. Proteins are the bodybuilding blocks, responsible for the formation and repair of tissues along with fulfilling the nutritional requirement of the body. Protein is required for many body functions along with weight loss. It satiates your body and makes you feel full for a longer period of time, thus preventing unnecessary eating which helps in weight loss.
Lean protein foods are healthy in general, as they contain lower amounts of unhealthy carbs and unhealthy fats, and can even contain healthy fats and healthy carbs. Almonds, low-fat dairy products, chicken’s white meat, whole eggs, soybeans, fishes such as sardines and wild salmon (which are also rich in omega 3 fatty acids) are a few sources of lean protein. Any food that is rich in protein and low in bad carbs(sugar) and unhealthy fats(trans fat and unsaturated fats) is lean protein food.
Unlike lean protein sources, many foods rich in protein are also rich in unhealthy carbs and even saturated fats that can cause heart related and other diseases.
5. Eat the right calories
The basic principle behind weight loss is burning more calories than you consume, although it is affected by a lot of other factors too. For that, you don’t necessarily need to heavily drop your calorie intake, unless you are consuming a lot more calories than required by your body.
Focus on burning out more calories and replace the calorie-dense and high carb foods with high protein foods and fruits and vegetables and other low carb foods that are rich in fibers, vitamins, and minerals. This will naturally reduce your calorie intake. Keep in mind to control your portion, otherwise, even an excess of these is just excessive calories.
Eat on time with gaps of 3-4 hours between meals. Eat 4 meals in the day called breakfast, lunch, snacks, and dinner with breakfast being the heaviest meal. Finish dinner, the last meal of the day by 8 p.m. Cut out the unnecessary munching between your meals.
Do not starve yourself for a long duration. It’s not helpful. The body goes into the energy-saving mode, slows down the metabolism which decreases the rate at which you burn calories and the body cells start storing everything they get in the form of fat.
If you feel hungry between your meals, eat fruit. Drink water.
6. Drink more water
Yes! Drink lots of water which meets your body’s daily requirement of water.
But whats the requirement?
Many people don’t even know how much water they need to drink and that is why they fail most of the time. It is recommended to drink at least 64 ounces of water per day.
Why more water?
First of all, water boosts the body metabolism. Water helps in flushing out the toxins from the body. It is required for proper digestion and bowel movements, thus preventing constipation. It allows the easy breakdown and movement of foods. Proper digestion and detoxification are a requisite for losing weight.
Drink a glass of warm lemon water on an empty stomach after you wake up in the morning to flush out the toxins and make you fresh along with giving a boost to your body. Drinking lemon water has a lot of other serious health benefits as well. You can even try detox water or keep them for the latter part of the day.
Drinking water especially sometime before the meals fills you up and suppresses your appetite, making you eat less.
Lack of water in the body forces it to retain water, which causes bloating.
7. Eat healthy fats
In the above point, I told you that whole food contains healthy fats.
Healthy fats are those fats which possess several health benefits such as lowering cholesterol levels, blood sugar levels, boosting up the immunity and even helping in weight loss and weight management. In short, they contribute towards a healthy body.
Completely different from the long-developed outlook that fats are very unhealthy, right?
Yes, there are unhealthy fats, but they are not the only ones.
The healthy fats increase the hormones in the body which burn fat along with satiating you. Eating more healthy fats and lesser carbs will cause the body to switch its primary energy source for basic activities to fat over carbs.
Won’t this help in weight loss? Check out healthy fats that promote weight loss and a healthy body.
8. Exercise and resistance training
Needless to say, exercising and workout are much much much helpful in weight loss. Even if you lose weight quickly without exercising, you need it to exercise to get a toned body.
Okay, leave that. Whatever the case may be, exercising will always be beneficial for you unless have completely given up on your body.
You don’t even have to take the pains of finding some good exercises for yourself. Our post on belly fat burning exercises is always up for helping you.
Resistance training too can help you lose weight along with maintaining or adding up to muscle strength and mass. Some high-intensity interval training and resistance training can shape your body along with making your metabolic rate better.
Being active throughout the day which will burn more calories is an added advantage to exercising. Being active includes walking, taking the stairs, using a bicycle, doing other physical work. I know you are busy with your day jobs, but do try to find a few minutes here and there for walking or moving your day.
If you can’t exercise someday, be active! That will burn some calories which are better than nothing. Don’t just be comfortable on your sofa, which hinders the weight loss process altogether. The lazier you act, the more you will step away from your weight loss goal.
9. Intermittent Fasting
Fasting is a practice that dates back thousands of years and works really great for accelerating weight loss. Nothing fancy, Intermittent Fasting (IF) is simply a timed approach to eating that involves regular short term fasts. It basically regulates *when* to eat and when not to eat.
By regulating your eating, you eat fewer calories and also optimize hormones of your body for weight control(unless you eat much more during the eating period which I doubt you will if you want to lose weight in 2 weeks. Now, there are many methods of intermittent fasting but the easiest method is The 16/8 Method. This method involves fasting for 16 hours and eating only during the 8-hour window between 12 noon to 8 pm.
Now, before you jump into fasting, let me clear that IF is not for everyone. It is not recommended for pregnant women, women who are breastfeeding, people with diabetes, or other people who need to closely regulate their blood sugar. So, it’s advised to consult your doctor regarding Intermittent Fasting to make sure it’s right for you.
10. Get proper sleep
You have worked out and ate all the healthy stuff in the day, now its the night time and your body need rest to repair itself. In fact, not getting enough sleep is linked to obesity. People who don’t get enough sleep face difficulty in losing weight. If you don’t get proper sleep on a consistent basis, your body fails to function properly. It results in improper insulin and glucose levels; your fat cells’ ability to use insulin properly gets affected.
Ultimately, your body’s resistance to insulin increases, producing and causing more of it to accumulate in the body. Thus, the level of fat in the body is increased. Lack of sleep also increases the levels of the stress hormone cortisol in your body which indirectly means that proper sleep also acts as a stress buster.
Moreover, getting proper sleep freshens you up while letting your body rest. You must be exercising and working out during the day time in order to lose weight. Your muscles wear out while doing so. The night time’s sleep helps the muscle to repair and build themselves while being at rest. So don’t expect your next day’s workout to be proper if you haven’t slept well at night.
I think I don’t need to say this but still, I will. The amount of weight that you will lose depends on the state of your body. Don’t think about losing 10 lbs if you are a 130 lbs man with around 3-4% body fat because there isn’t much to lose in your body in terms of weight. And what’s even the need to lose weight in such a case. All you have to do is exercise and eat healthy to STAY FIT.