How To Lose Weight In Two Weeks

On occasion, when you are preparing for an approaching event, such as a reunion, wedding, or beach vacation, you may need to lose weight fast. If done carefully and with intense work, this can be achieved. Losing weight may also improve your overall health and lower your risk for heart disease and diabetes. However, frequently going on a crash diet can lead to future health problems. You should always consult your doctor before making dramatic changes to your diet and exercise program.

You can order your weight loss shakes here to have affordable rates. There is a need to make the changes in the diet so that the availability of the desired results is possible for the individuals. The learning about the program for the performance of the regular exercise.

There are a number of popular diets that promise fast weight loss; however, if you choose a plan that is not too extreme and involves nutritious foods in the right amounts, you will have more success keeping the weight off.

Basics of Weight Loss

Your body needs a minimum number of calories per day to function even while at rest (about 1200-1500 depending on your age, gender, and weight). Going below this calorie level for more than a few days puts your body into starvation mode and slows your metabolism. Additionally, using extreme diets frequently or for an extended period of time may increase your risk for developing an eating disorder.

But in order to lose weight, you need to create a deficit of 3,500 calories for one pound of weight. If you want to lose 5 pounds in two weeks, you need to create a calorie deficit of 17,500 calories over 14 days. That is equivalent to 1,250 calories per day. The safest way to achieve this result is to combine diet with exercise. You can decrease your calories by 625 per day and increase your physical activity by 625 calories per day.

Lower Your Calories Safely

Follow these few basic principles to achieve quick and safe weight loss through diet. Eat smaller, more frequent meals that are spaced 3 to 5 hours apart. Each meal should include whole grains (such as whole wheat bread or brown rice), plant-based fats (olive oil, nuts, or avocado), lean protein (like chicken or fish), and plenty of produce (at least six servings of fruits and vegetables per day). Also, when you add herbs and spices to each meal, hunger and cravings will be reduced. Finally, drink eight glasses of zero calorie fluids per day and reduce your sodium intake. This will decrease water retention.

Increase Your Physical Activity

In order to burn 625 calories per day, you will need to add some intense cardio activity to your fitness program. The following are some examples of exercises and the duration that will get you to your goal:

  • Running for 40 minutes
  • Intense aerobics for 60 minutes
  • Spinning class for 70 minutes
  • Power yoga for 80 minutes
  • Walking for two hours.

The steps outlined above are the safest and quickest way to lose up to five pounds in two weeks. By eating the right types of foods in the right amounts and adding intense cardio to your routine, you will meet your goal. In addition, you may notice a surge in energy levels, better sleep at night, and healthier looking skin.