How To Lose 5 Pounds In Two Weeks

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Having a few extra pounds under your belt may be a nightmare if you’ve been swinging back and forth from losing and gaining weight. Sometimes the journey to losing those fats can be quite tricky despite all the methods, tips, and South Beach or Keto diets you’ve tried. If none of those ever worked for you, then this new list of tips will.

This may sound overconfident, but you certainly can lose five pounds in two weeks. It’s possible, but not without discipline and effective methods.

No need to spend so much on diet programs and food deliveries, which are currently in vogue. With these tried-and-tested tips, you can prepare your own low-calorie and low-carb meals, and quickly shed off those unwanted pounds.

Water, Water Everywhere…

Drinking a lot of water can suppress your appetite and make you feel full. It also speeds up your metabolism. The American Council on Exercise even recommends that you drink 2.7 liters daily, as opposed to 8 glasses of water, which is the usual suggestion.
Water also makes you burn more calories. Drinking about 16 ounces of water can boost your metabolism up to 30 percent and help you burn 200 calories in itself. Water is undoubtedly the healthiest drink you could have on a daily basis.

…And Coffee, Too?

Aside from keeping wrinkles and puffy eyes at bay, coffee can also boost your energy levels before your workout routine. Getting a java fix (black, if possible) prior to exercising can keep you up and going as you burn fat, sugar, and carbs.

Stay Away from Refined Carbs

Bread and pasta do make for a delicious snack and can get you going throughout the entire day. Refined carbs such as these are easily digested by the body, leaving you with hunger pangs by mid-afternoon and the evening. The hungrier you get, the more tempted you are to eat. Instead of gobbling up bread (even those of the whole wheat variety), eat fruits and vegetables instead. It’s better to munch on an apple or banana than eating a cookie when you get hungry.

Add Fiber and Protein to your Meals

Increasing your protein and fiber intake fill you faster and make you eat less in general. A study from the American Journal of Clinical Nutrition proves that increasing your protein intake of up to 30 percent can help you burn more than 400 calories each day. Protein also prevents weight regain.

A sample meal plan with more fiber and protein could include the following:
  • A cup of coffee, 2 boiled eggs, and half of an avocado for breakfast
  • Steamed veggies and boiled chicken strips for lunch
  • Smoked fish for dinner
  • A cup of Green yogurt and a few strawberries for snack or dessert

Here’s another clean and lean meal plan that you can try for 2 weeks:

For Breakfast
  • Regular or steel cut oats with nuts, honey, or fruits
  • Vegetable omelet with low-fat cheese
  • Greek yogurt
  • Bagel and a piece of banana or an apple slice
  • Whole wheat toast, maple syrup, black coffee
For Lunch
  • 3 ounces of grilled chicken, an ounce of cheddar, and pasta
  • Teriyaki beef strips, mixed green salad, a tablespoon of dressing, and a small piece of bread
  • Turkey burger and fresh lettuce
  • Pita bread with grilled chicken, salsa, and cheese
  • Minestrone soup
For Dinner
  • Angel hair pasta, marinara sauce, meat, and fresh tomatoes
  • Salsa pizza
  • Roasted chicken and veggies
  • Mixed greens tossed with salmon and drenched in olive oil
  • Turkey chili

Exercise for 30 Minutes a Day

Any kind of exercise is good, especially when it’s done on a regular basis. Cardio exercises, however, are better because they engage your core muscles. Do kickboxing, lunges, and push-ups for 30 minutes to an hour and you’ll notice your pants slipping off after the 14 day mark.

The intensity of the exercise is no more effective than committing to a consistent exercise regimen. However, you can gradually increase and vary your exercises.

These exercises can help you burn around 300 calories in just half an hour: jogging, speed walking, swimming, aerobics, cycling, strength training, and dancing (Zumba, to be specific). Up the challenge by enrolling in a martial arts class or play sports for an hour.
You may also try HIIT, which stands for high-intensity interval training, to get rid of your belly fat. You can perform your workouts in circuit-type fashion. This means doing one exercise after another without, or at least with little, rest.

Watch Your Portions

The French keep their figures slim because they practice strict portion control. They don’t fill their plates much, and stop eating when they are stop feeling hungry.

You can complement the Portion Control Method with slow eating. The more you eat slowly, the fuller you feel. When you eat too quickly, your cravings also become intense, making you less satisfied when you should be.

The key is to not deprive yourself of food you like. Crash diets don’t really work. If they do, they just work for a short time. Food deprivation intensifies your cravings during cheat days, so a better way is to eat your favorite food in small portions.

The ideal set-up is to keep your lean and clean meals to 90 percent, and reserve the remaining 10 to your “sinful” delights. Chew these foods slowly so you feel full fast. Once you’ve reached your weight loss goal for a week or two, you may increase your intake of your favorite foods up to 20 percent.

Conclusion

The most important thing in losing weight is to keep going even when you don’t see the results yet. Some people lose weight in a week; others take more days, depending on their weight, body type, and lifestyle. Keep yourself motivated and fix your eyes on your goal. Before you know it, you have already lost 5 (or more) pounds.

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