Losing 15 pounds (7 kg) in 2 weeks or 7.5 pounds (3.5 kg) per week requires producing a daily deficit of 3,500 calories. To achieve this, you must adopt a very low calorie diet and do a lot of intense exercise every day, so it is not recommended. Losing 1 to 2 pounds (1/2 to 1 kg) per week is considered a healthier rate of weight loss. This demands burning 500 to 1000 calories more than you eat in a day. However, if you want to lose weight quickly due to an upcoming event, there are some strategies to increase your weight loss results. Reduce your daily calorie intake to create a daily deficit and move more to increase the amount of calories you burn each day. You can also incorporate healthy lifestyle changes to help you achieve your goals.
Exercising to Lose Weight in 2 Weeks
1. Move more throughout the day to burn more calories. Staying as active as possible will help you burn more calories and lose more weight. Even small additions to your normal physical activity can add up. Increase the number of calories you burn each day through the following activities:
- Do your procedures on foot or by bicycle.
- Park further away from the entrances.
- Get off the bus a few blocks before your stop and walk the rest of the way.
- Take the stairs instead of the elevator.
- Do squats or jumping jacks during commercial breaks while watching TV.
2. Try to perform 150 minutes of exercise cardiovascular moderate a week. Not only is it the minimum recommended amount of cardiovascular exercise for general health, it is also the minimum necessary for weight loss. Choose a form of exercise that you enjoy and incorporate it into your daily routine on most days.
- For example, walk, run, or bike if you enjoy being outdoors. If you prefer to work out in the gym, use the elliptical machine, take aerobics classes, or go swimming.
Tip : keep in mind that you can also divide your exercise routine into shorter periods if you cannot do it all at once a day. Do three 10-minute sessions or two 15-minute sessions daily instead of 30 minutes at a time.
3. Incorporate strength training to build more muscle . Having more muscle mass helps you burn more calories even when you are at rest. It includes two 30-45 minute strength training sessions a week and exercises all major muscle groups during each session. These groups are the arms, legs, back, abdomen, buttocks, chest and shoulders.
- You can lift weights to build muscle, use resistance bands, or do bodyweight exercises to build strength. Choose the most convenient option for you.
4. Try high-intensity interval training to burn more calories. High-intensity interval training (HIIT) is a form of exercise that alternates between moderate and high-intensity cardio. Going back and forth between the different intensity levels in your exercise routine allows you to build endurance and burn more calories.
- For example, you could walk for 4 minutes, jog for 4 minutes, then walk again for 4 minutes, and so on. Keep alternating between intensity levels for a total of 30 minutes.
- Many gyms offer HIIT classes. Sign up for one of them for an additional challenging routine.
Make Other Lifestyle Changes to Lose Weight
1. Limit your consumption of alcoholic beverages. Alcohol adds empty calories and lowers inhibitions, so you end up eating more than normal. Limit yourself to no more than 1 glass a day if you are a woman or 2 glasses a day if you are a man.
- One glass of alcohol equals 12 ounces (350 ml) of beer, 5 ounces (150 ml) of wine, or 1.5 ounces (45 ml) of liquor.
2. Drink water every time you feel thirsty. Staying well hydrated prevents you from mistaking thirst for hunger, which can lead to overeating or when you’re not really hungry. Instead, drink water throughout the day and every time you sweat to stay hydrated.
- Take a reusable water bottle with you wherever you go and fill it up every time you finish it.
Tip : If you don’t like the taste of plain water, add a lemon wedge, a few fresh berries, or a cucumber slice for flavor without adding too many calories.
3. Get 7-9 hours of sleep each night. Being well rested helps you choose the foods you eat better and have the energy to maintain your exercise routine. Go to bed at the same time each night and get up at the same time each morning to maintain a regular schedule. Here are some other things you can do to get better sleep :
- Turn off electronic devices 30 minutes before going to bed.
- Avoid caffeine in the afternoon and evening.
- Keep your room cool, dark, and quiet.
- Use your room only to sleep and not to work, eat, or pay bills in bed.
4. Incorporate relaxation techniques to avoid stress eating. Feeling overwhelmed by your life or wanting to lose weight quickly can cause stress. Stress drives some people to eat more than normal, causing you to gain weight. Set aside at least 15 minutes each day to relax. Try one of the following relaxation techniques:
- progressive muscle relaxation
- deep breathing
- Drinking a moderate amount of caffeinated beverages, such as tea or coffee, contributes to weight loss. Include a cup of coffee or tea a day with breakfast or before exercising for extra energy.
- Do not take weight loss pills unless prescribed by your doctor. There are countless products that claim to help you lose weight quickly, but most of them have not been proven effective.