In the fast-paced world we live in, we’re used to getting results now—and weight is no exception. Many decide they want to find ways to lose weight in 2 weeks or less, but that’s not exactly how it works.
According to the Centers for Disease Control and Prevention (CDC), the most weight you should lose per week is two pounds.
But that’s not enough! I want results now!
That’s completely understandable. If you have a big event coming up in a month, it can be tempting to go on a fad diet to try to lose 40 pounds in time. But if you gradually lose weight, you’re more likely to keep it off, according to the CDC. There’s a reason why they call it a “yo-yo diet”—your weight might go drastically down when you’re on the diet, but as soon as you stop the diet, it will go right back up to where it was. Losing weight is easy, but keeping it off? Not so easy.
Yes, it might seem disappointing that you should only lose four pounds over the course of 2 weeks. That being said, consider the above photo. As gross as it is, that is the equivalent of five pounds of fat. Imagine that 2 weeks from now, you could lose approximately that much off your body—and keep it off. Sounds nice, right?
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Techniques and Ways to Lose Weight in 2 Weeks or Less
1. Change your weight loss mentality
When most people think about losing weight, they think about eating a temporary meal plan set out for them by some mysterious source. They think about lettuce, and weird juice cleanses.
In other words, they think about gimmicks. And they comfort themselves during the torturous process by telling themselves that after the diet, they can go back to eating all that comfort food they love so much.
If you lose weight, that’s great. But don’t think you can go back to the way you ate before and still keep that weight off. One of the biggest ways to lose weight in 2 weeks is to think of the changes you’re making as lifestyle changes, not temporary changes. Remind yourself that this is how you will be eating, from now on.
Related: 7 Steps to Fat Loss
2. Do the math
According to the CDC, one pound equals 3,500 calories, so to lose 4 pounds in 2 weeks, you should reduce your caloric intake by 1000 calories a day. Remember, slow and steady is always best, so don’t think that you can eat however you want the first week and starve yourself the second week.
Aim to reduce your intake by 1000 calories a day, and not by simply not eating, but by making more nutritious, wholesome choices.
3. Stick to foods you like…
I remember when my mom used to go on the “cabbage soup diet.” She would make a big pot of repulsive cabbage soup. The entire house would smell like it for days. She would dread eating and constantly complain about how much she hated it. Dieting became the bane of her existence. And I grew up thinking that losing weight is one of the most unpleasant processes in the world.
Why in the world would you choose to eat something you hate, when there are plenty of healthy and delicious options out there? If you hate kale, for example, don’t force yourself to eat it just because it’s a superfood! Find a veggie you like better, and eat that. It will be much harder to stick with your lifestyle changes if you completely despise it.
Related: Why Burst Training is Your Best Fat Burning Workout
4. …and workouts you like
Here’s the thing: if you hate running, don’t do it. Again, you’re making a lifestyle change, and it should be something you love to do and look forward to doing.
That being said, don’t exchange running for sitting on the couch. Do you love to swim? Do a few laps at the gym’s pool. Do you love to dance? Take a Zumba class. Make it fun, and you’ll be more likely to stick to it.
5. Be consistent
Throughout these 2 weeks, eat those healthy, nutritious foods that you like, and do the workouts you like. But above all, do them consistently. If you’re eating well and working out, that’s great; however, if you only do it every Monday and Tuesday, you can bet that you won’t lose those four pounds by the end of the 2 weeks.
Eat healthy consistently, and try to work out five or six days a week for about 60 to 90 minutes. Write down your caloric intake daily, and always keep your goal in mind.
Related: How to Get More Fit with Less Exercise
The Takeaway
When it comes to weight loss, if it sounds too good to be true, it probably is. Slow and steady wins the race. However, you can do it! There are ways to lose weight in 2 weeks and keep it off. By changing your lifestyle, doing the caloric math, eating foods and completing workouts that you like, and being consistent, you can lose four pounds in 2 weeks. Do that every 2 weeks, and you’ll be the sexy you’ve always imagined in no time!
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Sammy Nickalls is the Content Manager at Inspiyr.com. She is an avid health nut and a lover of all things avocado. Follow her on Twitter or Pinterest.
Photos by dogwelder and foshydog