Two weeks might not seem like a lot of time when it comes to weight loss, but you can drop a surprising bit of excess fat if you follow the right procedures. You don’t have to go to any drastic lengths to lose a significant amount of weight in such a short time span. We want to explore some of the practices you can implement to achieve this, all without the use of sketchy extreme diets or weight loss pills. These are all perfectly safe methods you can use not only to shed weight in two weeks, but keep up as part of your healthy lifestyle going forward.
1. Increase Your Protein Intake
We all know the first rule: Weight Loss = Calories In < Calories Out. As long as we burn more calories than we take in, we will be losing weight. Even so, there is a way to simultaneously reduce the number of calories we take in and boost the rate at which we burn them up. This may be done by taking up a low carb, high-protein diet. This diet is great for those seeking to lose weight for a number of reasons. For one, it is known that our bodies store up unused carbohydrates in the form of fat for later use. Our unwanted fat is simply our body’s store-keeping mechanism gone wild. It then follows that by reducing the amount of carbs in our diet, we will be reducing the amount of excess that’s stored as fat, and so help our weight loss efforts. Second, our bodies have a harder time processing protein than they do with carbs, sugars, and fats. This has a twofold advantage for us. It forces the body to actually burn up some calories in the process of breaking down protein into a form that’s usable by the boy. It also means that we will be fuller for longer and so reduce the amount of food we feel compelled to consume. So what exactly should be on the menu if we’re looking to go low-carb, high-protein in our diet? Quality proteins include chicken, beef, legumes, eggs, beans, dairy products, and such. Replace the carbs on the menu with green leafy vegetables and fruit and you should be on a great start to achieving your target. 2. Reduce Your Calorie Intake As we mentioned; Weight Loss = Calories In < Calories Out. Reducing the number of calories you consume in your diet is a pretty straightforward yet highly effective way of shedding weight in a fast way. Here are some useful pointers on how you can do this: • Only eat during designated mealtimes. Snacking in between meals or after dinner should definitely be avoided. It has been shown that minimizing the window in which we allow ourselves to eat in itself is a highly effective weight loss strategy. A good cutoff time for dinner should be 7 pm. In case you do feel hungry after dinner time, go for a large drink of water. • When filling your plate at the table, go primarily for leafy greens and vegetables. • Go for lean protein sources such as chicken or fish, while only eating boiled or grilled meat. Void fried meat at all costs. • Don’t slather your food in sauces and condiments. Use them sparingly or, preferably, not at all. Make use of herbs and spices instead if you’re looking for a flavor boost. • Avoid liquid or hidden calories. These are the calories you get from alcoholic drinks and sugary beverages such as soda. If you need a drink, it should only be zero-calorie water on your menu. • Make a journal whereby you will be able to log your calorie intake. There are plenty of free mobile apps that will help you do this out there today. 3. Get Rid of the Bloat Bloat refers to the body’s tendency to retain water, which in turn reflects as weight gain once we get to the scales. There are a number of methods by which you can minimize or eliminate bloat, including: • Drinking tea or coffee, albeit being careful not to indulge in sugar or sweeteners • Keep away from salty or starchy foods, as these encourage the body to retain water • Dandelion extract supplement is very effective in reducing bloat • Make a point of keeping track of which foods you may be intolerant to, as these may be the cause of your water retention 4. Keep Away from Junk Food It might seem like too obvious a point to be useful here, but it always bears repeating due to how important it is. Junk food is one of our biggest sources of empty calories that quite simply pile on the fat in our bodies. There quite simply cannot be any compromise when it comes to junk food and weight loss – it simply has to go. Besides, we have seen that eating whole foods will actually keep you feeling satisfied and energized for longer. 5. Take Up HIIT and Strength Training Any dietary efforts need to be complemented with some physical activity if you’re to get their full benefits. Strength training or resistance training should be implemented in conjunction with some cardio in order to burn up the calories while simultaneously building up our lean muscle mass. Lean muscle mass is great in that it continues to burn up calories simply to stay alive – even while you’re at rest or sleeping! It’s plain to see how that comes in handy when weight loss is the goal. HIIT is an acronym for High Intensity Interval Training, which is a great muscle-building and fat-burning exercise structure. It consists of high intensity bursts of activity lasting from 30 to 60 seconds, interspersed with resting periods. One may incorporate more than one exercise type per round. It is particularly well regarded as an effective way to burn calories within a short time frame. By combining your diet measures with physical weight loss initiatives, you will be multiplying your chances of hitting your weight loss goals or even surpassing them. Even if you fall short of your two week weight loss target, you may have discovered a much healthier way to live your life as the days move on.