How To Lose Weight In 2 Weeks

Lose weight in 2 weeks

Written by – An apple a day may keep the doctor away, but it won’t make your ass any smaller. A lot of people struggle with diets, because much of the health food we eat shouldn’t be considered weight loss food. If you want to lose weight in 2 weeks, you need a better strategy than just eating “healthy”.

Realistic Goals

Before getting to the needed steps to sustain 14 days of weight loss, it’s important to establish realistic goals and probably temper some expectations.

How much can a normal human person lose in two weeks?

A weight loss range of 5-15 pounds is a realistic, and achievable goal in a few weeks. Some of that weight will be body fat, some will just be water, and some will be a loss of muscle mass.

Your activity level, food choices, daily calories, age and gender are among many of the factors determining how much you can lose.

Below are some steps you can take to kick-start your diet, and help sustain two weeks of losing weight.

Start A Daily Fast

Fasting means different things to different people. Some use it for spiritual or religious reasons and others use it as a form of political protest,

A weight loss fast isn’t intended to be an extreme test of willpower to see how long you can avoid food. It shouldn’t feel like a punishment, because it isn’t.

A weight loss fast only lasts 14-16 consecutive hours each day. It can help stimulate your metabolism, normalize blood sugar, increase growth hormone secretion and numerous other weight loss factors

Daily fasting can also help you manage unwanted snacking with firm, easy to follow, rules to boost your diet discipline.

Here’s a few example fasting schedules you can try, and an in-depth intermittent fasting guide to get started.

Change What You’re Eating

Eating better or “healthier” is an over simplification of what’s needed to lose unwanted pounds. For long term health, a diet rich in fruits and vegetables is always recommended. But for weight loss in a few short weeks, you’ll need to limit many of the processed health foods you see on grocery shelves.

Health Food Vs Weight Loss Food

Many foods widely accepted as healthy should be limited and eaten in moderation when trying to lose weight in 2 weeks. They aren’t bad for you, but they can slow your progress and should take a back seat to other (high protein) food choices.

Here’s some “health” food to avoid

High carbohydrate vegetables
High carbohydrate fruits
Boxed/Processed health foods
Zero fat processed foods

High Protein/Low Carb

Low carb diets work by altering your consumption of your body’s preferred energy source (carbohydrates). Food digesting from your last meal is easily accessible energy, usually abundant, and is more efficient than breaking down and converting body fat for use.

When you restrict carbs, it forces your body to find and utilize alternative sources of energy. The more carbs you eat, the greater quantity of easily accessible energy is available, decreasing the need to utilize stored body fat.

Here’s some carb goals:

Over 200 grams per day: Difficult to lose body fat unless you run marathons
80-100 grams per day: Slow, but steady fat loss if you’re active
Less than 50 grams per day: Moderate fat loss
Less than 20 grams per day: Rapid fat loss

About Keto (Super Low Carb/High Fat)

Keto is the new diet rage of 2019, with daily updates and transformations from celebrities using keto to lose weight. While incredibly effective for pure fat loss, keto shouldn’t be considered an entry-level diet.

It’s a high discipline diet that isn’t very forgiving if you aren’t disciplined enough to get into ketosis. You can’t “kind of” keto.

If you aren’t strict enough with your carbs you run the risk of gaining weight because of the high percentage of calories coming from fat on keto.

Should you try it? If you can eat less than 20 grams of carbs for an entire day, for several weeks in a row, keto is worth trying. Here’s how to get started with keto.

Hidden Pounds

Most people have a plan for diet and exercise, but not many will give much thought into getting rid of bloat and water weight. It’s one of the easiest, and more effective, ways to lose weight in 2 weeks.

Foods That Reduce Belly Bloat


Steps To Reduce Bloat

Avoid carbonated drinks
Reduce artificial sweeteners (sugar alcohols)
Limit talking while chewing/eating (swallowing air causes bloat)
Reduce salty foods

To Lose Water Weight

– Drink at least 2 liters of water per day
– Reduce Sodium
– Reduce carbohydrates
– Drink Dandelion root tea (natural diuretic)

Here’s a few more ways to reduce water weight.


No one is going to argue against the value of exercise and how it can positively influence long term health. It can increase your life span, and reduce the risk of heart disease.

But in terms of quick weight loss, exercise isn’t going to move the needle much. At a moderate intensity, where you get your heart racing a little, you’re likely to burn about 300 calories every 30 minutes.

If you were to exercise for 30 minutes each day, for 14 straight days, do you know how much weight that’ll take off?

About 1.5 pounds.

That’s a lot of effort, for less than two pounds. If you’ve ever busted your ass in the gym, and looked down at the scale to see a one pound difference you know exactly how this feels.

Exercise is best viewed as a tool to help increase a calorie deficit, and not as a magic bullet to lose weight. If you want to create a 500 calorie deficit you could:

A) Reduce your daily calories by 500
B) Reduce your daily calories by 300, and burn 200 calories with exercise

Combining exercise with diet changes will result in consistent weight loss. It helps make the weight loss process sustainable and more manageable.

If you exercise more, without making significant diet changes, you’re likely to be disappointed and frustrated with the results.

Again, exercising isn’t bad and definitely not a waste of time. It just isn’t enough on its own to help you lose much weight in a short amount of time.

Quick Workouts

4 minute tabata workout
7 minute scientific workout
Low impact cardio workouts

List Of Priorities

Here’s a quick summary, and list of priorities, to help you lose weight in 2 weeks.

1) Start fasting (intermittent fasting guide)
2) Change diet content to high protein/low carb
3) Lose bloat and water weight
4) Use exercise to increase your calorie deficit as needed

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Lose weight in 2 weeks

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