So, you want to lose weight in 2 weeks. We have all been there.
Losing weight can be tricky. Many of us are trying to find that sweet spot of achieving our ideal weight and body composition in a way that is sustainable and doesn’t make us feel deprived. If you feel deprived, you won’t be able to be consistent and won’t have lasting results.
It can be tempting to do crash diets to reach a goal when we want to lose weight quickly. Take it from the team here at Health Review Fairy. While we would love to wave our magic wand and make the fat fall away, that is not how it really works. We would be doing a disservice to the HRF community if we were not honest.
Starving yourself doesn’t work – so what can you do?
While we can’t wave our wand and instantly give you your ideal figure, we have provided real value in this list by showing you XX unique things that you can implement into your daily life to start shedding pounds in an enjoyable and sustainable way, no starving necessary. We give you real suggestions that can have real and lasting effects when implemented consistently.
1. Calories – How low do you need to go?
The first thing is, of course, diet. You may be tempted to eat super low calories for the 2 week period to maximize weight-loss but not only is that very unpleasant, it doesn’t work. Your body notices the dramatic change in caloric intake and rather than losing fat it will try hard to retain it. It is more effective to be at a slight calorie deficit everyday. This is much easier to do, healthier, and much more effective than eating too little. AND, this is sustainable.
First, in order to determine the ideal calorie intake for you, you need to determine your current intake. Since you are needing to lose weight quickly, your best bet is to estimate what you think your current caloric intake is and subtract about 10-20%. That means if you are currently eating around 2000 calories a day and want to lose weight, you’d want to drop your calories to around 1700 calories, keeping protein high.* If you’re currently eating around 2500 calories per day, you’d drop that to around 2000 calories a day. Notice, these numbers are not drastically low. If you eat too few calories your body will go into “starvation mode” where insulin resistance will making losing weight more difficult. Slightly decreasing your calories and including some of the methods mentioned below will cause you to burn more calories each day than you eat, without depleting yourself. That will result in high energy and natural fat burning that is easy to sustain.
Using a food scale is the easiest way to measure your calories. Moderation is the magic word. You can have the foods you enjoy. Measure 1 serving using a food scale to enjoy your foods of choice without having to worry about exceeding your desired daily calorie intake. We recommend you record your calories and protein. The mindset should not be that you record your calories to restrict yourself. Rather you record them in order to make sure your meet your calorie goal, which should be 10-20% lower than your current calorie intake as mentioned earlier.
2. Low Calorie, High Protein Snacks
Simple tweaks to your daily habits make a big difference.
Hack your diet by eating lower calorie foods that are more protein dense. Eating more protein dense food while doing moderate exercise daily will help you to build muscle. The more muscle on your body, the easier it will be for you to lose fat and keep it off. These suggestions are meant to inspire lifestyle shifts that will happily guide you to your goal. Opt for High Protein snacks. This hack makes us so happy because 1) eating a high protein snack inspires us to exercise because it boosts energy. 2) We get to enjoy a delicious snack without eating empty calories. We’ve discovered some high-protein, low sugar snacks that are seriously addictive. The “misfits” bars taste like candy bars, but the sugar content is teeny! The Iwon puffs resemble cheese puffs but come with 10g protein. Tip; our favorite flavors are dijon mustard and carmelized onion. These snacks are super satisfying and serve a purpose. We love a win-win!
Beyond eating at a slight calorie deficit each day and prioritizing high protein, incorporating exercise is going to be vital for your rapid weight loss. We understand not everyone wants to hit the gym. Many members of our community are looking for easy ways to shed weight at home. When you are having fun, it’s so much easier. Here are our favorite tools to incorporate into our daily lives which promote a healthier body weight and fitness level.
3. REBOUNDING – Small, but hugely underrated
Aka, jumping on a tiny trampoline.
Is it fun? Yes.
Will it make you feel like a kid? Yes.
Will it aid in lymphatic drainage? You bet.
Will it burn calories without you even noticing? Oh yea.
This is seriously one of our favorite ways to exercise. Even if you really hate exercising, this is just too fun to stay off of. There are many to choose from ranging from $50-$500.
To maximize fat loss over a 2 week period, rebound on a mini trampoline for 10-15 minute intervals up to 6 times a day. This video shows 10 effective moves you can use on your own rebounder each day.
4. Cook Your Own Food to Minimize Extra Calories
Losing weight can be the catalyst for becoming a great home-cook. Food cooked at home is usually healthier because you are in control of every ingredient. You can also go very light on the oil. Did you know 1 tablespoon of oil contains around 120 calories? We’ve found that using 1/2 teaspoon of Avohass Extra Virgin Avocado Oil (20 calories) and brushing that evenly over a hot pan works perfectly. It’s fun to recreate some of your restaurant favorites at home using organic ingredients.
5. Want more fun? Enter, rollerblades.
“Talk about a way to trick to yourself into working out.” Music, a comfortable outfit + a pair of rollerblades and you’re well on your way to having a great time and getting that much closer to your ideal body composition. Rollerblading uses a lot of strength and energy, but since it’s so fun, you hardly notice the great workout you’re getting. The best part? It’s so easy to throw them on and get rolling. Since you want to amp-up the weight loss, we recommend roller blading for up to an hour a day. Even 20 minutes is effective and once you start you’ll want to keep going!
6. Drink Tea Throughout the Day
A warm cup of tea can do a lot for a person including curb ones appetite. It’s important to drink organic tea and it’s very affordable. Green, black, or white tea all contain natural caffeine and 0 calories. We also love herbal teas. Tea can help you relax or boost your energy, depending on the type. Making tea a part of your daily routine can help you feel full and have less desire to snack throughout the day. It’s also a great way to increase your daily water intake and drinking tea with pleasant flavors can satisfy your tastebuds to curb unnecessary snacking.
7. Use Intermittent Fasting to Burn Fat While You Sleep
It’s been well documented that intermittent fasting increases fat burning and provides multiple other health benefits. To optimize intermitted fasting for fat burning, it’s still important to eat your determined calorie amount each day (10-20% lower than your current intake). That means that even though you’ll be fasting for certain periods of time, when you’re not fasting you will eat normally. The easiest way to begin intermittent fasting is using the 16:8 method. It mean’s you’ll have a 16 hour fasting window. An example fasting window for the 16:8 method could be from 7pm to 11am. It’s relatively easy to begin eating after 11 and stopping after 7. With consistency, intermittent fasting can help burn even stubborn fat while also helping to repair damage in the body. It’s important to start slowly and gradually increase your hours. To fully maximize fat burning, fast for up to 20 hours.
8. Fruit, Fruit, and more Fruit
Want to snack? We have tried, and it seems impossible to gain weight from eating too much fruit! Since it’s so low in calories and high in water and vitamin content, the more the merrier! Don’t confuse fresh fruit with processed sugar. The sugar in fresh fruit is paired with the enzymes your body needs, and comes in a perfect balance. It would be very difficult to consume a harmful amount of sugar just by eating fruit. Sometimes fruit can seem boring since it’s labeled a health food. But who could deny the appeal of a fresh and beautiful fruit platter?
Trying exotic fruits can be exciting. Pair a few favorites together on a platter for breakfast or dessert. Fruit is super satisfying and so good for you.
In 2022, it’s important to buy most fruits organic.
9. Now, BLEND
Few things are more satisfying than a properly made smoothie. Creamy, cold, sweet, and full of enzymes, vitamins, and antioxidants. These nutrition-packed snacks can be extremely filling, low calorie, and give a great energy boost! A smoothie is also a fantastic way to break an intermittent fast. Eating large amount of fruits can aid in detoxification. Making smoothies a habit is a great trick for losing weight and maintaining a trim figure. We love the abundance that smoothies embody rather than the typical idea of depravation associated with losing weight. Add all of your favorite fruits, sneak in some spinach, plus some flax or hemp seeds, some cold-pressed juice, water, or plant-milk and blend to your perfect texture. If you want to make it more interesting, create a thicker mixture by using less liquid and scoop into a favorite bowl. Top with fruit, nuts, seeds, and granola!
10. Medtation / Mindfullness
To be a master of your eating habits, master your mind. Taking 10-15 minutes in the morning to focus on your goal will put you in the right mindset to do all of the things to help you reach it with ease. Set a timer for 10-15 minutes. This is the time for you to solidify the blueprint of what you want. Focus clearly on exactly what you want to create and image having it now. Focus on how it feels to have your desired goal. Setting that pace for yourself each morning can be a total game changer. Rather than jumping into the day, you deliberately move into your day with your goals in mind. It also gets you re-invigorated about your goals everyday and you’ll be hyper-focused.
11. Hoola Hoop Tricks are Not Just for Kids.
If you haven’t noticed, we like hiding exercise in our fun like some parents hide veggies in delicious food. Exercise is easier when you can enjoy it and when there is little effort involved in set up. Hoola hoops are perfect for that! We love that you don’t even need to change clothes for this exercise. To burn fat rapidly, set an alarm to go off 4-5 times a day. When the alarm sounds, stop whatever you’re doing to take a 5 minute hoola hoop break. Focus on keeping the hoola hoop us for the entire 5 minutes. Making this a daily habit can burn a serious amount of calories, and it doesn’t take much thought. If you want to take it to the next level, try a weighted hoola hoop.
12. Drink More Spring Water
This simple advise is worth mentioning. Increasing your water intake will make you feel fuller and more satisfied after meals. You’ll also prevent dehydration. Make drinking up to 2 liters a day of water a habit to ease the transition to a slight calorie deficit. Spring water is preferred over purified water. Spring water is sourced from natural springs whereas purified water is city water (tap water) that has been filtered. The difference in quality is dramatic. The extra hydration can give you a glow to look your best!
13. Go on Daily Walks
Some people have the good habit of going for a long walk after lunch or dinner. Walking aids in digestion so walking after big meals is perfect. Walking is also surprisingly effective for weight loss. An hour of walking a day can burn around 300 calories. Burning 300 calories each day for 2 weeks would be 4200 calories burned. It may be well worth walking for an hour a day for 2 weeks to reach your goal of slimming down quickly. 300 calories a day really adds up. Walking at a brisk speed is more affective for weight loss than walking slowly. This article from the New York Times references a study which determines that for most people under 60, a brisk walking speed is about 100 steps per minute. To increase intensity you can do “vigorous walking” which usually falls around 130 steps per minute (basically the fastest one can walk before jogging.)
14. Lift Weights
It’s a common misconception that lifting weights will make your body larger rather than smaller. However, it’s actually very hard to gain bulk, and wouldn’t happen by accident. Lifting weights builds muscle. Muscle tissue is more metabolically active than fat, meaning that with more muscle, you’ll naturally burn more fat. “The more muscles you have, the bigger your resting energy expenditure, which means that your body burns more calories “while doing nothing”.” – firstbeat.com Adding muscle can help your body look more toned and will help you burn more fat while resting. It’s possible to build muscle at home using weights or even exercise bands. If you’re eat at a slight calorie deficit and also build muscle, you can reach the sweet spot of losing fat and building muscle all at once.
15. Monitor progress weekly, not daily
It’s tempting to step on the scale every morning during your weight loss journey. This is usually not beneficial because 1) weight naturally fluctuates some, 2) muscle weighs more than fat. If you’re building muscle and losing fat, weight alone is not the best way to measure your progress. To get a clearer picture of your results, it’s great to use a scale which measure weight, body fat percentage, and muscle percentage. Seeing the body fat % go down while the muscle % goes up is ideal for most people’s goals.
This has been 15 Ways to Lose 15 Pounds in 2 Weeks