Best Ways to Lose Weight in 2 Weeks

There are many reasons why people try to lose weight. They may be told to do it by their doctor for health reasons, they might be frustrated because they can't fit into certain clothes any more or they might have an event coming up where they want to look really good such as a wedding. When it comes to losing weight in two weeks, the stakes get turned up and there are several ways to accomplish this goal.

Caloric Adjustment

Whenever you are trying to lose weight, you must create a caloric deficit. This takes place when you burn more calories than you consume. One important way to do this is by cutting 250 to 500 calories out of your daily diet and eliminating foods that are high in fat and sugar such as deep fried foods, processed foods and refined foods. Eat nutrient dense foods like lean meats, low-fat dairy, fruits, vegetables, seeds, nuts and whole grains.

Meals

Another way you can lose weight in two weeks is by increasing your metabolism. This can be done by eating five to six small meals throughout the course of the day instead of two to three big meals. When you eat small balanced meals, your body is getting a steady supply of energy and you can keep your hunger under control. Eat meals that are a balance of protein and carbs. An example of a meal would be a baked chicken breast with steamed broccoli and brown rice.

Water

Liquid calories still count as calories and if you want to lose weight in two weeks, then eliminate every high calorie beverage from your diet. This includes soda, fruit juices, sweetened teas, sugared coffee drinks and alcohol. Instead, drink 8 to 10 glasses of water a day. Water can help keep you hydrated, it can help flush toxins from your system and it also has no calories.

Cardio

Cardiovascular exercise is another way you can add to your caloric deficit. This type of training turns up your internal temperature causing you to sweat and burn calories. Perform cardio three days a week on alternating days for at least 45 minutes. Examples of exercises you can do include running, biking, swimming, stair stepping, rope jumping and rowing.

Weight Training

Weight training can help build muscle, which can also help increase your metabolism. Do exercises that target the chest, shoulders, back, triceps, biceps and legs. Examples of these include bench presses, military presses, back rows, tricep dips, bicep curls and lunges. Do these exercises three times a week in a circuit where you do one exercise right after the other with 30 seconds of rest in between. This can increase your caloric expenditure. Do 12 to 15 reps for each exercise and use moderate weights. Alternate weight training days with cardio days.