Are you looking to shed some weight before an upcoming beach vacation? While it’s important to set realistic and sustainable weight loss goals, if you’re working with a tight deadline, these tips can help you effectively lose up to 20 pounds in just two weeks.
1. Decrease Your Daily Calorie Intake
For faster weight loss, reduce your calorie intake by 500 to 750 calories and stick to a diet plan with low calorie yet nutritious food. You can also cut portion sizes to decrease your overall calorie intake.
2. Avoid Carbs, Sugar, And Processed Foods
Avoid carbohydrates, sugar, processed and unhealthy food that add more calories to your diet and make it challenging to lose weight.
3. Keep Yourself Hydrated
Water is one of the best means of shedding weight by losing toxins and improving digestion.
4. Consider Intermittent Fasting
Try intermittent fasting for weight loss to restrict your calorie consumption and speed up the weight loss. You can try the 16/8 method, 5:2 diet, or alternative day fasting according to your preference.
5. Eat More Fibre-Rich And Whole Foods
The calorie-conscious diet plan to lose weight fast in two weeks must include loads of soluble fibre in the form of fruits and vegetables. The high fibre content helps you keep satiated for longer.
6. Eat Healthy Fats
Avoid unsaturated and trans fats. Instead, eat healthy fats with every meal, and you will feel less hungry.
7. Do Strength Training and HIIT
Strength training and HIIT are the best exercises to lose weight fast in two weeks. HIIT helps burn fat faster than any other exercise, and strength training helps build lean muscle, which allows the body to continue burning fat while at rest.
8. Take More Proteins In Your Diet
Make proteins the main component of your diet. Eat lean proteins that help promote satiety and reduce frequent hunger pangs.
9. Workout For At Least 30 Minutes A Day
Prioritize daily fitness by working out for at least 30 minutes a day. You can start with simple aerobic exercises such as brisk walking, jogging, and running to burn more fat.
10. Get Quality Sleep
At least eight hours of restful sleep allows your body muscles to repair and renew and prepare them to burn more calories during the workout.
11. Daily Cardio Exercises
Running is the best cardio exercise for weight loss when done for 20 to 30 minutes at a moderate pace. You can also try jump rope, cycling, swimming, stair climber, and kettlebells.
12. HIIT it 3 times a week
High-Intensity Interval Training (HIIT) is the best workout to torch more calories and burn stubborn fat faster from any part of the body. To fully reap the benefits, choose your exercise type such as sprinting, burpees, etc., and do it alternatively with intense recovery periods.
13. Lift weight twice a week
On days you’re not HIIT-ting it, start lifting weights in the gym. If you don’t have excess to a gym, simply find an excuse to carry heavy things or perform full body weight workouts, for eg. carrying groceries, stair climbing, push-ups, etc., can help improve your muscle strength and allow your body to burn fat even while at rest.