Can you experience fast weight loss in a few weeks? It might sound impossible at first but it’s quite practical. About one-third of the world’s population is now overweight/obese. The good news is you can take some basic steps to lose weight by changing your eating habits and hitting the gym. Most health experts advise against long-term dieting so a short-term plan that’s under a month is generally healthier and more effective. It’s all about staying laser-focused after learning how to lose weight fast in 2 weeks and taking the best steps to shed pounds and belly fat.
Losing weight isn’t tough but keeping it off can be. That’s why it’s often recommended that people avoid “diets.” It’s better to make some diet/lifestyle tweaks that will last long-term and even for the rest of your life. This involves getting back to basics like eating healthy food, exercising regularly, drinking more water, and so on. Otherwise, if you go on an extreme weight loss program there’s a good chance, you’ll gain back all the weight afterward and then some. On the other hand, simply swapping out highly-processed food from your diet like junk food can have lasting results and help you sustain a healthy body weight for the long term.
What’s an Extreme Weight Loss Program?
If you want to lose weight quickly, you’ll have to go on an extreme weight loss program. Here’s why. Fun Fact: Each pound of fat is equal to 3,500 calories. So, based on a 2,000-calorie diet you’ll have to lose almost two days’ worth of calories to lose one pound of fat.
Even on popular diets like Paleo, Ketogenic, and Vegan diets, it might be tough to lose several pounds in a few weeks. So, you’ll have to take it up a notch.
Several diet programs and products on the market promise something called “fast weight loss.” It can be tough to figure out what they’re all about. There are three main categories for these program/products:
If you walk into many supermarkets and health stores you can find a wide range of diet supplements and pills that promise quick weight loss. There are different methods these products claim they use. They include boosting metabolism, blocking nutrient absorption, or fat-burning.
This includes the Master cleanse diet that features lemon juice, cayenne pepper, and maple syrup. These diets promise you can lose lots of weight through body detox. Interestingly, these detox diets have been around since the 1950s.
There are low-calorie diets then there are Very Low-Calorie Diets (VLCDs). This approach is scientifically proven and can be very effective in creating something called a “caloric deficit.” Most research about weight loss is based on these diets.
Some very unscientific programs often promise you can lose weight without cutting calories or regular exercise. These involve stuff like creams, devices, and (wait for it) magic spells. As you might guess these are gimmicks that are as effective for weight loss as epic cheat meals.
Keep in mind that dietary supplements are regulated differently than prescription drugs. Companies usually don’t have to prove their over-the-counter (OTC) products can do what they claim.
How to Lose Weight Fast in 2 Weeks
Drink more water
We’re often told we should drink 6 to 8 glasses of water per day for good health. If you’re trying to lose weight you should amp up your drinking water. This will work as a body detox and get rid of lots of toxins/wastes in your body. It will also help you feel fuller so you can avoid snack attacks.
Do high-intensity workouts
Health experts usually say diet is about three-quarters of weight loss. However, it’s important to be doing exercises like high-intensity interval training (HIIT) to help maximize weight loss. This will speed up your metabolism and turn your body into a fat-burning machine. Make sure you also maintain a low calorie/carb diet.
Eat more veggies
Vegetables are low-calorie and high-nutrient including vitamins, minerals, and enzymes. Add more to your meals to achieve more weight loss. One of the best options is “salad food” including raw veggies like:
If you eat a garden salad for lunch and dinner it’s a healthy choice to cut calories.
Do intermittent fasting (IF)
This includes a daily fasting/eating cycle like 18/6 or 20/4 hours. When you stop eating for long periods your body starts getting energy from stored fat like on the keto diet.
Eat lean protein
This might seem odd since we usually think of animal protein as being fattening. Go with lean protein like grilled fish and skinless chicken. This can help you feel fuller through different amino acids. Some can help boost the brain/body signals that tell you you’re full. It’s better to cut back on red meat if you want rapid weight loss.
Stay calm and sleep well
It’s important to reduce stress levels and get enough sleep. Higher levels of the hormone cortisol can cause weight gain. Meanwhile, some studies show that sleep deprivation can be linked to weight gain.
How to Maintain a Long-term Healthy Diet
As noted, it’s better to make long-term changes to your eating habits to keep off the weight after a 2-week rapid weight loss program. Here are some tips to help you stay on track:
1. Avoid ALL unhealthy food
If you’re going on a 2-week diet and want big weight loss you’ll have to avoid all unhealthy food. That includes added salt, sugar, artificial sweeteners, trans-fats, and so on. Two weeks isn’t a long time so forget about an epic “cheat meal.” Make sure you not only avoid ordering fast food but also buying junk food when you’re doing your grocery shopping.
2. Make healthy tweaks when dining out
This can be tough but it’s doable. It will usually involve asking what kinds of ingredients are in certain dishes, asking if they can make tweaks, etc. For example, you could order certain dishes without salt or sugar.
3. Stay motivated
You’ve probably heard that old-school expression: “What’s my motivation?” It’s one that never goes out of style because it works. You might want to slim down for your beach vacation, lower blood pressure, or just look/feel better. Try to use methods and things that motivated you so you’ll be more likely to stay on track in your weight-loss journey.
4. Make healthy snacks
There are so many options like:
- Fruit/veggie smoothies
- Trail mix (homemade)
- Caesar salad bites
- Low-carb hummus and veggies
- Berries with heavy cream, etc.
5. Be realistic about weight loss goals
One of the problems with claims that you can lose 50 pounds in one month on this or that diet is it’s not realistic. In some cases, it’s even unhealthy. Make sure to do the math. You could set two goals: one you’ll probably reach and one you’d like to reach. This can help you stay focused and not be disappointed after learning how to lose weight fast in 2 weeks.