If you are looking to lose weight fast because you have to be somewhere in two weeks, maybe a wedding or you just want to live healthier, then this post is for you.
The suggested rate for losing weight during one week is 2 pounds. However, how to lose 5 pounds in 2 weeks will actually require you to become more serious about both your daily diet as well as your exercise program.
When you have quite some weight to lose, it is possible to lose 5 pounds in 2 weeks. However, for a person who is near her ideal weight, it may be much harder to reach this weight loss goal.
It is always advisable to consult with your doctor before you start on a weight loss program to lose weight rapidly, which can be unsafe for some individuals. This is even more important should you have any medical issues.
How To Lose 5 Pounds In 2 Weeks
- 1 How To Lose 5 Pounds In 2 Weeks
- 2 How To Eat to Lose Weight
- 3 Burning Calories By Exercising
- 4 Fast Weight Loss Tips
- 5 How To Lose 5 Pounds In 2 Weeks Without Exercise
To lose 1 pound of weight, you have to consume 3,500 less calories than your body utilizes. That means when you are aspiring to lose 5 pounds of weight, you have to consume 17,500 less calories than you need.
Over a period of 2 weeks, this converts into a deficit of 1,250 calories on a daily basis.
Decreasing your intake of calories, whilst following a suitable exercise program, will be the best procedures to create such a deficit.
Your objective should be to reduce your calorie-intake with 750 from your normal daily calorie consumption, whilst it should be your goal to burn 500 calories during your exercise program on a daily basis.
You can use an online calorie calculator to assist you to make an estimation regarding your calorie requirements. For example, a woman of 35 years, 5 feet 6 inches, and weighs 155 pounds.
She needs 1,913 calories for maintaining her weight. In her case, to lose 5 pounds in 2 weeks, she has to cut her daily calorie-intake to 1,163.
The reason why you want to bring about the calorie deficit via diet and exercising is due to the fact that you don’t desire to consume too less calories.
When you are consuming less calories than the suggestion of 1,200 calories per day for women & 1,800 calories daily for men, your metabolism can slow down, which will make it even more difficult to lose weight as per “the American College of Sports Medicine.”
The suggestion from the majority of healthcare professionals is not losing over 2 pounds per week.
Losing weight too fast can result in malnutrition or health issues like gallstones or leaving you worn out, whilst feeling tired.
However, it is important to see your doctor when you are aiming to lose a great quantity of weight over a short time span. This is important if you want to lose 5-10 pounds in 2 weeks!
How To Eat to Lose Weight
Consume a diet which is filled with dense foods with low energy. These kinds of foods permit you to consume big portions which contain fewer calories and satiate you. Vegetables & fruit should form the principal part of both your meals & snacks.
Half your plate should consist of fruits and veggies with every meal. Lean proteins, which contain a low-energy density, are fish and chicken breasts, as well as whole grains like oatmeal and brown rice. Grains & proteins should each fill up a ¼ of your plate.
Make certain substitutions in your attempt to cut back 750-calories from your normal diet when you want to lose 5-8 pounds in 2 weeks.
Breakfast: Swap your deli-bagel for an omelette made from 2 egg whites and fill it with a cup of spinach, together with one slice of whole wheat bread & save 250 calories.
Lunch: Trade your sandwich filled with fried chicken for grilled chicken served on greens with some low-fat dressing and cut over 400 calories. Instead of consuming one bowl of pretzels, eat carrot sticks along with a tablespoon of hummus, to cut back 80 calories.
Burning Calories By Exercising
To burn 500 calories, to enable you to shed 5 pounds within 14 days, add some aerobic exercise. Opt for high intensity aerobics which will burn more calories over a shorter time span than its low-intensity counterpart. Doing this can help you to lose 5 to 10 pounds fast.
A person who weighs 155 pounds must walk for a period of 90 minutes at 4 mph for burning 500 calories, whilst running for 50 minutes at 5 mph will enable you to burn the similar amount of calories.
Keeping Off The Weight
To be able to lose 5 pounds of weight over a short time span, will require a restricted diet and a suitable exercise program. We advise you to choose an exercise which you like and which will assist you to exercise on a continuous basis. Opting for a type of exercise you love can help you to lose 5 pounds fast.
After the 2 weeks period, make some changes to your meal plan as well as your exercise regime which can help you to prevent adding the weight again.
A lot of people struggle to keep the weight off due to the fact that they can’t stick to their diet as per an article published during 2014 in an issue of Today’s Dietician.
You can add 250 – 500 calories back to your diet plan which can assist you making your weight loss diet a lot easier to follow over the long term. Thus, you can continue losing weight, but at a slower pace, with a much better chance to keep it off.
To build or maintain your muscle mass, it is advisable to add some strength training to your exercise program. Use free weights, body resistance exercises or exercise bands at least twice a week. If you are a novice, approach a fitness consultant for guidance.
Your Body & Weight Loss
A healthy weight differs from individual to individual. Furthermore, it’s also vital not to judge your health only based upon a number reflected on your scale. Rather maintain a healthy weight according to your body type.
However, some people’s bodies can either hold or shed water weight fast. You should observe some weight loss within the first or second month of following a weight loss program.
Make it your objective to lose 1 to 2 pounds of weight on a weekly basis. Then focus to keep off that weight for a period of 6 months before you continue to shed more weight. Take this important advice into consideration when it comes to how to lose 5 pounds in 1-2 weeks.
Consult your doctor to establish whether you are overweight, due to the fact that different body types can weigh more compared to others. Never start with a highly restricted diet or exercise regime especially when you want to know how to reduce 5 pounds in 2 weeks.
In case you are overweight, lose weight which can decrease your risk of experiencing health conditions, like heart disease and diabetes.
Fast Weight Loss Tips
Nowadays there are many different methods to lose weight. However, generally the best formula is to eat a healthier diet and to exercise more.
Beware of following fitness trends and be on the look out for fad diets. Rather change your eating habits that are sensible for your specific lifestyle and opt for the type of exercise which you really enjoy.
Below find steps to lose weight as suggested by the NIH:
1. Focus on nutrition instead of calories:
Fresh and nutritious foods are a much healthier choice than processed foods. Foods with low-calorie content do not mean that it is healthy.
It is vital to eat an ample amount of food on a daily basis to prevent your metabolism from slowing down, as your body can interpret it as starvation.
Follow a well balanced diet which includes lean protein, fruit sources, plenty of fresh veggies, unprocessed, whole carbohydrates, and small quantities of unsaturated fats. This is good advice when you want to reach your weight loss goal.
2. Counting calories:
According to the recommendation of the NIH women should eat 1,000 – 1200 calories per day and approximately 1,600 – 1,800 calories for men on a daily basis.
You will be losing weight when you are consuming fewer calories than your body is using.
When you reduce your calorie-intake by 500 – 1,000 calories on a daily basis, you will lose 1 to 2 pounds a week.
3. Aim to follow an exercise regimen including different exercises:
Don’t follow an exercise program which only includes cardiovascular exercise. Ensure that your exercise program includes resistance training too.
You can opt to use your own body weight or free weights, lots of stretching as well as cardio. When your exercise program is focusing on the different muscle groups, it keeps your body in a guessing mode which boosts your metabolism, even after your workout.
Make it your goal to exercise for 30 – 90 minutes on a daily basis, whilst taking off one day to rest and heal your body.
4. Hire some Help:
A dietician and a professional personal trainer can assist you to stay accountable. Personalized meal plans and workouts can be created for you. In case your wallet doesn’t permit this, get hold of free workouts from YouTube and follow your exercise program at home.
5. Drink enough Water:
It is important to drink ample water on a daily basis. Make water your main source of fluid and cut unhealthy beverages, like soda or sugary drinks from your diet.
Water will flush out toxic compounds from your body; keep your metabolism on par, whilst preventing your body to interpret dehydration as hunger.
6. Get enough Sleep:
Follow a sleeping pattern of 7 to 9 hours at night, which can assist you to lose weight. Your metabolic rate will slow down in case you are sleep-deprived, whilst your hormones which control hunger can increase which will result in consuming more food.
7. Using Technology:
To lose weight use technology which can be fun. Install a free app which count calories to assist you to know the calorie-count of the foods you are consuming, especially when you are eating at a restaurant.
Technology tools, like FitBit can assist you incorporating more physical activity during the day.
8. Consider Surgical Help:
Some individuals may find weight loss procedures and surgeries helpful and appropriate.
If you struggle with obesity, consult your doctor to establish whether you will be a candidate to undergo weight loss surgery.
How To Lose 5 Pounds In 2 Weeks Without Exercise
Is it possible to lose weight without following an exercise routine? The answer is yes, it can be done.
According to a new study which was published in the “Journal Applied Physiology, Nutrition, and Metabolism” which adds to research which shows that whilst both noticeably improve your overall health, their effect on weight-loss are not the same.
Lara R Dugas, PhD, (assistant professor at the Loyola University Chicago Stritch School of Medicine) stated that people put too much focus on exercise when it comes to discussing the obesity epidemic.
She further stated that physical activity won’t serve as protection against the impact of a high-sugar, high-fat diet as far as weight is concerned. When asked whether one should exercise, Dugas answered yes, a 150 percent. She added that exercise can encourage a good and long life.
However, the message is that you can be disappointed if you are just exercising to lose weight. To lose weight it is not always necessary to exercise. This is important for people who are trying and want to lose weight without attending a gym – maybe due to an injury or a very busy schedule.
How this can be done as experienced by real women:
Improving your Sleep:
Whilst a woman was focusing on self-care to decrease her anxiety and managing periodic depression & stress, she lost 20 pounds.
During her self-care she had to retrain her brain to decrease insomnia, whilst increasing sleep to get ample sleep each night.
According to the experts it is just as vital for weight loss to sleep a minimum of 7 hours each night as it is to consume the correct amount of calories.
Inadequate sleeps results in the elevation of the stress hormone levels, which cause increased hunger & weight gain.
A medical cause can be the reason of gaining weight suddenly or if you are unable to lose weight. One woman experienced this difficulty and could not lose weight after gaining 20 pounds. After consulting her doctor she was diagnosed with a thyroid disease known as Hashimoto’s. Due to this disease the function of her thyroid was lowered which resulted in gaining weight.
After receiving the proper medicines for managing the illness, she starts losing weight slowly. She counted her calorie-intake, whilst making healthier choices. She was unable to exercise because of a very busy job as well as the influence Hashimoto’s had on her energy-levels.
It took her a year and 6 months of treatment, trying to handle her body correctly and patience, but she lost the weight.
According to the experts a lot of medical factors may affect both weight gain & weigh loss, like liver function, sex hormones, gut bacteria, insulin as well as thyroid function.
Another woman decided to follow the ketogenic diet. By following a keto diet your body will use stored fat for fuel instead of glycogen.
Her diet contains mostly fat, some protein and she aimed to consume almost zero carbs on a daily basis. She did not follow an exercise program. However, people on a keto diet don’t need to exercise as far as weight control is concerned. This woman lost 40 pounds during one year, whilst losing 10 pounds in her first month.
According to the experts they don’t advise people to cut out all their carbs. However according to research it is possible that the keto diet can be burning 10 times the amount of fat compared with other weight loss diets.
Tracking Calories by Using an App
Yet another woman tried to lose weigh and hired a personal trainer. She stated that she learnt a lot about exercising, but did not lose weight.
She stated that after her gym workouts, she was almost starving and would go home and consumed more calories compared to what she burned during her workout.
She used the MyFitnessPal App to keep track of her calorie-intake. This assisted her to start losing weight at a steady pace. She lost 40 pounds of weight over a period of 18 months, without working out because of a health disorder.
According to the experts to lose weight you will need complete nutrition consuming less calories compared to what you burn.
Whilst you will be able to create a deficit of calories through exercising, it can also be accomplished by cutting your calories. The majority of women don’t really know the amount of calories they consume daily, which make tracking calories a great starting point.
Eat Whole Foods:
A woman shed 15 pounds within 5 weeks by accentuating eating unprocessed, whole foods.
She stated that she focuses on consuming real food: whole grains, proteins, vegetables and fruits, whilst she saves 100 – 200 calories daily for some treat, not to feel deprived. Although she is a supporter of a regular exercise routine, she did not exercise because of certain major changes in her life. She successfully lost weight without exercising.
According to the experts it is an unbelievable simple method to focus on whole foods, whilst cutting calories spontaneously and increasing your mineral and vitamin intake; which both can assist with healthy weight loss.
According to the experts diets which have a high content of processed carbs will result in weight gain, whilst diets with a rich fibre & protein content will make a contribution towards weight loss.
To experience maximum results consume proteins like lean meats, fish, chicken & shellfish and add plenty vegetables.
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