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How To Lose Weight Fast in 2 Weeks
If you need to lose 15 pounds quickly but want something you can maintain, this post is for you. But before we give you the plan, we need to understand how weight loss occurs?
Weight loss occurs when we create a calorie deficit that allows our body to burn off some of that stored fat. If you currently eat 2000 calories daily, to lose weight fast, you have to cut back to about 1500-calories or less.
But what can you do to create this deficit? Diet should be your biggest consideration as it can make or break your goal.
It’s much easier to control how much food we eat than it is to burn off the calories. This is why weight loss exercises should be part of your plan but not the main focus of your plan.
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How to lose weight in 2 weeks without exercise
You might be too busy to exercise or just don’t like the feeling of exercising itself. If so, the majority of your effort needs to be on changing or adjusting your diet for easy weight loss; Here’s what you need to do;
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1. Try Intermittent fasting
Intermittent fasting is an eating pattern that cycles between fasting and eating. It doesn’t tell you what to eat, but rather it tells you when to eat. Fasting is one of the best ways to create a calorie deficit.
You spend so much time in a fasted state compared to eating time. This allows you to reduce your calories. To get started, you need to choose a fasting schedule to use. Whether you want to fast daily, several days a week, or just once or twice a week. There is something for everything.
The most common schedule for beginners is the 16:8 fasting diet. This is whereby you spend 16-hours fasting and only 8-hours eating. If you’re someone who struggles with constantly eating or snacking.
2. Try a low carb diet
Have you heard of the ketogenic diet? If you have then you’ve probably heard how good it for weight loss. Whether you’re overweight, obese, or just looking to lose 15 pounds quickly, going keto works.
But why should you cut carbs for weight loss? Because carbs are the simplest food group to break down for energy. Whenever you eat food, your body burns down carbs fast and uses up whatever it needs and the rest is stored as fat.
However, the next time you’re hungry aka your body needs more energy. It doesn’t turn to these stored fats, it simply creates a response in your body that tells you to eat more and the cycle continues.
As you eat carbs daily, you’re not giving your body a chance to burn up those stored fat cells. This is why disrupting this cycle by cutting carbs is so good for weight loss. Eating low-carb forces your body to burn stored fat for energy as it no longer has access to enough carbs.
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This metabolic change is known as Ketosis and is what makes the Keto diet so powerful for weight loss. However be aware that on such a strict low carb diet, you have to drastically cut your carbs to achieve and maintain ketosis.
If you do find this too extreme you can still cut reap the benefits by cutting carbs slowly. Here are the 3-best ways to reduce your carb intake;
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150 – 100 grams
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- This amount of daily carbs is a good start for beginners. It gives you enough room to enjoy your favorite fruits and vegetables. However, don’t stay here too long as this stage is best for weight maintenance, not weight loss.
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100- 50 grams
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Cutting carbs to this level gives you enough room to start losing weight. However, this is only a slow and steady kind of weight loss.
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50grams and below
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Cutting your daily carbs to this level will set you up for fast and easy weight loss. Because your carbs are so restricted, your body has to adapt and starts burning stored fat to provide enough energy to support body functions. This is the level at which you can achieve and maintain ketosis.
3. Eat more protein foods
Just like carbs are bad for weight loss, some foods such as protein are the complete opposite. If you want to lose weight for good, your plate should always consist of high-quality protein.
This is because your body needs more calories to break down protein foods. This study shows that your body burns as much as 80 – 100 calories more per day just to break down protein.
Besides, eating high protein foods with every meal ensures you feel full hence reducing the number of calories you eat.
This was proven in this study done on the effects of high protein diets. Participants ate 441-calories less per day when just 30% of calories came from protein foods. So not only are you eating less you’re also burning more calories.
Choose quality protein foods such as lean cuts of meat, poultry, or fish. Ensure you have a form of protein at all meal times even at breakfast, you’ll feel more satisfied when your breakfast includes eggs than when it doesn’t.
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4. Cut off sugar
Countless studies have linked increased obesity in adults and children to sugar and it’s for good reason. Be it sugar-sweetened beverages or foods, they’re both just empty calories.
Because they add no nutritional value, you will need to eat more just to fill full. As you eat more, you’re also adding up on extra calories. This is not what you want when you’re trying to lose weight fast for good. Have you ever noticed the more sugary foods you eat the more cravings you have for other sugary foods?
It’s not just in your mind, sugary foods have been shown to affect your hunger and appetite hormones. So you’re more likely to crave other calorie-dense foods as well. Start by cutting out your daily baked good, treats, high-sugar cereals, and even beverages.
Here’s a list of other foods you think are healthy but also surprisingly high in added sugar.
5. Eat more fiber
When was the last time you enjoyed some chickpeas? If you can’t remember, here a reason to stock on some. High-fiber foods such as chickpeas are essential when you’re trying to lose weight fast.
Not only do they keep you full for longer. They also slow down the digestion of food in your stomach. This is what makes you feel full hours after enjoying some bean stew.
Also, because you can only get fiber from plant sources this is a good way to break up your overreliance on meat protein.
High fiber foods such as chickpeas, legumes, and beans are also high in protein, hence serving you both ways. If you prefer to have animal protein at dinner, why not have some legumes at lunch?
Finding a way to incorporate these fiber foods as just adding 30grams of fiber daily can help you lose weight according to this study
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6. Drink more water
Drink water before meals to reduce appetite? You’ve probably heard of this weight loss tip before and probably ignored it. But here’s why you should try it.
In this study, participants who drank water 30-minutes before their meals increased their weight loss by over 44% in just 3-months. Moreover, drinking more water will help you burn more calories at rest.
As much as 24- 30% more calories for a period lasting for 1hr – 1hr 30 minutes. Most experts recommend that you aim to drink 4- 8 glasses of water daily about 1- 2 liters.
7. Eat healthy fats
Fats and weight loss are not things that go together for most people. However, this should not be the case when it comes to healthy fats. Adding healthy fats will help you fight your cravings.
Besides, healthy fats also keep you full for longer and make your food taste delicious. Consider healthy fats such as avocado, cheese, fatty fish such as salmon, and full-fat yogurt.
Healthy snacks such as nuts and seeds such as chia seeds are also full of filling healthy fats good for weight loss. The amount of healthy fat to add to your diet will depend on your diet type.
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8. Eat more fruits and vegetables
Fruits and vegetables are good for weight loss because they’re so low in calories yet still filling and nutritious. You get to eat more and stay full without worrying about extra calories.
However, consider low-carb vegetables that grow above the ground when trying to lose weight fast for good. These are vegetables such as cauliflower, broccoli, collard greens, kale, etc.
Fruits make for the perfect healthy snack when you’re trying to lose weight. The best fruits of weight loss are high in fiber and very low in calories so they’ll keep you full for longer. Consider fruits such as; grapefruit, apples, berries, kiwifruit, and stone fruits.
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How to lose 15 pounds in 2 weeks
You can also lose weight fast without focusing too much on your diet. However, this means your plan should include good weight loss exercises to help you burn calories. Here’s how;
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Counting calories
Because the goal here is to lose 15 pounds in 2 weeks without dieting. You have to know your macros. When you count macros you’re able to tell just how much you should be eating to lose weight for good.
But what exactly are macros? Macros are short for macronutrients that are major food groups which are carbs, protein, and fats. So when you count macros you’re able to determine just how much of these foods you should eat daily to achieve weight loss.
Using a macro calculator you will be able to determine how many calories you need to eat daily. This number is determined based on your age, gender, weight height, and lifestyle.
Are you someone who’s mostly sedentary or are you very active in the gym and outside? Using this information you’ll get a calorie amount that all foods you eat in a day should be within.
No foods are off-limits and everything you eat is up to you and your macros. Using this technique you can easily lose weight fast for good without dieting. All you have to do is learn to track how much food you eat.
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Cardio Exercises
Cardio exercises are exercises that work to stimulate your heart. With these exercises you find yourself breathing faster and heavier as your heart rate increases.
These exercises are great at helping you burn fat fast. When you’re trying to lose weight without dieting. Cardio exercises should be part of your workout plan.
Consider exercises such as hiking, walking, dancing, or cycling to burn the fat fast. Aim to do at least 30- 60 minutes of cardio exercises 3- 5 times every week for the best results.
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HIIT Exercises
Also known a high-intensity interval training. HIIT exercises are made up of short periods of intense exercises accompanied by a period of rest.
This type of workout lasts for about 15- 30 minutes and is considered one of the best ways to get the most out of your weight loss exercises.
Research on calorie expenditure during exercise proved that HIIT exercises burned as much as 25 – 30% more calories compared to both cardio and weight exercises. To get started with HIIT, first, choose your exercise.
You can start with a ratio of 1: 1 or 1:2. With a ratio of 1:1 if you exercise for e 30s seconds then your rest periods are also for 30-seconds. With the 1:2 ratio, the time spent resting is 2x the time spent exercising. Repeat this cycle for 30-minutes for a full HIIT workout.
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Weight training
While cardio burns the most calories per session. Strengthen training exercises work to improve your metabolism at rest. This is because strength exercises help you build muscle and muscles burn more fat at rest.
You will burn calories even after your workouts when strength training. Aim to do weight exercises at least 3-times every week. To get the most benefits with strengthening training. You want to target all your muscle groups with your workout.
Lose 15 pounds in 2 weeks workout plan
Your workout plan should involve both cardio and weight training exercises for the best result. You want to aim for about 200-hours of exercise or more every week.
Alternate your workouts so you’re not doing the same exercise over and over. HIIT exercises such as jumping rope, burpees, planks, and lunges should be part o your workouts.
To strengthen training, do exercises such as the deadlift, barbell squats, barbell overhead press, and bench press, etc.
Is it possible to lose 15 pounds in 2 weeks?
Most health experts recommend that you aim to lose about 1- 3 pounds per week. This is what is considered a safe or healthy rate for weight loss. Does this mean that losing weight any faster than that is unhealthy?
Losing too much weight too fast puts you at risk. First, you might not be meeting all nutritional needs as you are forced to drastically cut calories to maintain this type of weight loss.
Second, losing weight too fast might also result in muscle loss and might also slow down your metabolism
Also, it has been shown that those who lose weight slowly and steadily are most likely to maintain the weight loss compared to those who lose weight faster. It is for these reasons that most experts don’t recommend fast weight loss.
How to Lose 15 pounds in 2 weeks Conclusion
To lose 15 pounds fast you need to change your diet for weight loss and burn more calories with exercise. Combining these two is the best way to lose 15 pounds in as fast as 2-weeks.
However, if you prefer to do this just by adjusting your diet. You might have to eliminate foods such as carbs, added sugar, and junk foods. While at the same time eating foods that are high in protein, high in fiber, fruits, and vegetables.
For those looking to lose weight fast for good without dieting. Consider counting macros, intermittent fasting, and burning extra calories with exercises.
Also, a workout plan that consists of both HIIT, cardio, and weight training exercises will give the best results. These are the best ways to lose 15 pounds fast.
