5 tips to help you lose weight fast in 2 weeks.
Before you embark on your journey to lose weight as fast as you can over the course of the next 2 weeks,..
.. let's make a clear distinction between weight loss and fat loss.
Weight accounts for everything beneath (and above) the surface of your own skin;
Your organs, bones, blood, body fat, muscle mass, water, urine, stool, hair, clothing, etc etc.
Whereas body fat accounts for JUST one of the many components that make up your overall body weight, which is, body fat!
When people say that they want to lose weight, what they generally mean is that they want to lose body fat, and believe that if their weight is going down it means they are losing fat, or if it goes up, their body fat has.
THIS IS NOT TRUE.
Jump on the scales right now, and then drink 1 litre of water and jump back onto it.
Your weight should be up by at least 1lb.
Then ask yourself the question: is this increase in weight due to an increase in fat or due to the water I just drank?
Then ask yourself: would I rather lose water (weight), or lose body fat?
You see, those who lose a LOT of weight fast in just 2 weeks don't only lose fat, they lose a lot of fluids, and such fluids makes up the majority of the weight loss, not body fat.
If your goal is to lose WEIGHT fast in 2 weeks, rather than BODY FAT, then stop reading...
This blog post isn't going to recommend an unhealthy and unsustainable approach that will help you lose the water your body needs, worsen your relationship with food, and eventually leave you heavier as a result.
If, on the other hand, you would like to lose as much BODY FAT as possible in 2 weeks, in a safe and sustainable manner, then keep reading...
To lose body fat, you need to consistently burn off more calories than you eat. So here is..
Step 1. Get and stay in a calorie deficit
There are two ways to do this:
You can do a calculation on My Fitness Pal and use the app to track your calories, or you can emphasise and eat high-volume foods instead if you don't know how to use My Fitness Pal, or don't like using the app in general.
If you need help getting set up on My Fitness Pal, or structuring your high-volume food plan, then head on over to the main page of my site to check out my online personal training programme, and feel free to apply and book a FREE call with myself where I'll help you put a plan in place (don't worry - you won't be obliged to sign up to the programme if it doesn't suit you).
Step 2. Priotise protein
Foods that are high in protein leave you satiated and fuller for longer, and many of such foods are low in calories (a chicken fillet, for example).
By prioritising your protein, and consuming a minimum of 3 palmed-sized amounts each day, along with protein smoothies, yogurts, and bars, you will keep yourself full throughout the day which means you'll be less inclined to overconsume high-calorie foods that aren't too filling, and that may take you out of a calorie deficit (chocolate bars, for example).
Not only will a high protein intake help you stay in a calorie deficit and lose fat, but it will also help you maintain muscle mass, and recover from working out, which is essential when it comes to losing fat and keeping it off.
Step 3. Stay hydrated and eat plenty of vegetables
This goes without saying. Dehydration negatively affects you hormonally and cognitively.
By staying hydrated each day, you will help regulate your hormones, which will make it easier for your body to burn fat. It will also help you make better choices in terms of food and exercise due to its positive cognitive effects. So aim for at least 2 litres each day. Regarding veggies, they will provide you with key nutrients that your body needs to stay healthy and torch body fat, and they will also keep you fuller for longer, just like protein. So aim to have 2 handfuls with lunch and dinner.
Step 4. Increase your day-to-day physical activity
Again, to lose it fast in 2 weeks, you have to burn more calories each day than you eat. Here is what I encourage my online personal training clients to do to ensure this.
Aim for at least 7k steps each day
Do 3 - 4 strength training sessions each week
On non-workout days, go for a walk, hike, or do some form of moderate cardio training
Step 5. Use a fitness tracking watch
Although this step isn't vital, it can be useful to use a fitness tracking watch which will give you a ball bark estimate as to how many calories you're burning off each day. Used in conjunction with My Fitness Pal, it can be really effective.
For example, there are 3,500 calories in 1 pound of fat. To lose 1 lb of pure fat per week, therefore, you will have to burn off 500 more calories than you eat each day.
Here's how that would work; your fitness tracker says you burn off 2,200 calories every day, so you only eat 1,700 calories, and if you want to eat more, you make sure you burn more.
So there you have it - 5 steps to help you lose weight (body fat) fast in 2 weeks and beyond. While you haven't been recommended a fast, juice, pill, or any other gimmick to help you lose weight fast in 2 weeks, I hope these 5 steps have provided you with a healthy framework, a better insight into what it is you really want to achieve, along with what you can do to achieve it.
Coach Alan
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