Sep 30, · wiki How to Lose 5 Pounds in 2 Weeks. Two Methods: It helps you lose fat rather than muscle, Perform exercises that depend on your own body weight, Views: K. Jan 30, · #1 Fat Burning Tip: Burn Body Fat and Lose shares with you his best fat burning tip to lose body fat, Try this method for two weeks with. Do you need to lose fat for a special event like a wedding, reunion, first date, job interview, meeting the in-laws, etc. Maybe you just want to feel more confident.
Losing 5 pounds in 2 weeks takes some hard work and patience. A healthy weight loss is considered 1 to 2 pounds per week, so losing 5 pounds in two weeks or 2. You will have to modify your diet and add regular exercise to make this weight loss happen.
Featured Articles Losing Weight. Work out in the morning. If you currently exercise in the afternoon or evening, consider changing your exercise routine to the morning hours. Changing up your routine can be difficult at first. Do high-intensity interval training HIIT.
HIIT workouts are popular these days and for good reason. Studies have shown they help burn more fat and keep your metabolism elevated longer than traditional exercise. Include one to two days of HIIT workouts each week. Perform 45 minutes of cardio with a 10 minute warm up and 10 minute cool down. The 25 minutes in between should be devoted to sprinting for 30 seconds to one minute and returning to moderate intensity for two to four minutes. HIIT boosts the production of the human growth hormone by percent for 24 hours.
High-intensity is 80 to 85 percent of your maximum heart rate. You can keep up a conversation with a friend, but are short of breath. Alternate between these two.
On alternating days where you are not doing a HIIT workout, include some strength training. Keep in mind that it takes a while to build muscle. However, regular weight training along with a healthy diet can help you to build muscle mass over the course of four to 12 weeks, which will boost your metabolism. Strength training exercises help you build lean muscle mass. The more lean muscle mass you have, the higher your metabolism will be. These are quick to do and can be easily incorporated into your current exercise routine.
Try new weight machines, kettle bells or TRX straps as well. Better yet, work out with a friend or personal trainer who can show you how to use new equipment. Work to the burn for 12 to 15 reps. Do two to three sets. Include other forms of cardio. In addition to HIIT and strength training workouts, include a few days of other types of cardiovascular activity. These types of exercises also help support weight loss. Include to minutes of cardio exercises each week HIIT can count towards this as well.
One of the main differentiating points of cardio and HIIT, is that these cardio exercises are done at a constant, moderate intensity and not alternating between high and moderate intensity levels. Create a daily calorie deficit of 1, calories. One pound is equal to 3, calories, so 5 pounds equals 17, Over the course of 14 days, this equals a 1, calorie deficit per day.
You can create part of this deficit with exercise, but you will also need to cut calories from your diet to meet your weight loss goal of 5 pounds in 2 weeks. This in combination with a smaller calorie deficit from your diet will help you reach your goal easily. Eat a hearty breakfast. This meal should be rich in protein and fiber to help fuel your day and keep you feeling satisfied longer.
In addition, the fiber adds bulk to your meal so you feel more full. Try to limit carbohydrates in your diet. Losing 5 pounds in 2 weeks can be easy, but certain diet patterns make it even easier to do. Limiting some carbohydrates in your diet can help you shed pounds a little quicker.
However, limiting certain types of carbs may help you lose that 5 pounds easier than just following a low calorie diet alone. Carbohydrates are found in the following foods: Instead of eating breads, rice or pasta, replace these carbs with non-starchy vegetables, such as broccoli, spinach, cauliflower, celery, and peppers.
These are high in fiber, vitamins and minerals that are essential to your overall health. Eat protein and vegetables at every meal. Like breakfast, protein heavy meals supplemented with low calorie vegetables can help you reach your weight goal faster than just a low calorie diet. Make sure to measure your portions to help you stay on track. Pair your protein with any type of vegetable. Try to stick to non-starchy vegetables like salads, broccoli, peppers, Brussels sprouts or tomatoes since these are very low in calories.
Include a 1 cup serving or 2 cup serving of salad greens. Replace processed foods with more nutritious foods. Limiting or avoiding processed foods during your two week weight loss window will help you to meet your goal without any hang-ups. Processed foods are known to be slightly higher in calories, added sugars, unhealthy forms of fat and many other added preservatives. Cut out processed foods like: For example, swap out your evening cookie with fruit and dark chocolate or even a small yogurt for fewer calories and sugar.
Or instead of ordering a fried chicken sandwich, opt for grilled chicken breast on a bed of greens. Michele Dolan Personal Trainer. Foods to avoid include, but are not limited to, biscuits, candy, alcohol, chips, soda, baked goods such as cakes, pastries, cookies and muffins, fried foods or deep fried foods including battered fish, french fries and tempura.
Also limit rich sauces and gravies, sausages, hot dogs or salamis which are all high in fat. Not Helpful 10 Helpful What exercises can I do without machines can help me lose weight? Perform exercises that depend on your own body weight, like planks or pushups. Doing cardio exercise, like running or dancing, will also help you shed pounds. Not Helpful 4 Helpful How many inches could I lose from my hips and stomach?
This depends on your height, bone structure, current weight, age, caloric intake, and many other factors that play into weight loss. Not Helpful 1 Helpful 4. Take apple cider vinegar and garcinia combogia supplements. You should also work out; even 30 minutes a day can help. Not Helpful 0 Helpful 2. How do I lose inches from my waist?
Sit ups and planks are best for this to strengthen your core; running also helps. Not Helpful 6 Helpful 7. How can I lose weight from my thighs?
You cannot lose weight from one specific area. Even so, do lots of cardio workouts and leg-targeted workouts. If you can, find a leg-centered HIIT workout online. Not Helpful 1 Helpful 2. Should I eat my healthy breakfast first and then exercise? It is better to work out on a empty stomach and eat your breakfast 30 minutes after your workout is finished.
Not Helpful 3 Helpful 3. How would I get rid of fat around my neck and waist? You cannot lose weight from a certain area, unfortunately. You should do lots of cardio and HIIT for overall weight loss though. Not Helpful 0 Helpful 0. How much apple cider should I drink to lose weight? Answer this question Flag as How do I lose weight from my upper legs?
Already answered Not a question Bad question Other. Tips Always talk to your doctor before losing weight. They will be able to tell you if weight loss is appropriate. Two weeks is a perfect amount of time to lose 5 pounds.
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