Okay, I know what you are thinking. Is it really possible to lose weight in two weeks? Well, yes, it is possible to lose weight in two weeks. But, before you can successfully shed a few extra pounds in 14 days, you need one thing, and this thing is the essential key to achieving
true happiness a slimmer figure.
This, my friend, is what we call discipline. You are probably rolling your eyes right now, but it’s true. To achieve great results, you need to be fully committed to reaching your target weight.
Speaking of target weight…
Disclaimer: This will only work if you set a realistic weight goal, it has to be achievable. DO NOT set an unrealistic goal like “I want to lose 50 pounds in two weeks”. Please do not give yourself false expectations. Repeat after me: I will not lie to myself like how my scumbag ex lied to me.
Now that we have that out of the way… let’s proceed to the tips and talk about our long list of ex-lovers some other time, shall we?
Tip 1: Create an eating schedule for your meals and snacks.
(And stick to it. Duh!)
By scheduling your meals, you will limit the number of times you eat in a day — which cancels out any unnecessary snacking and helps you consume fewer calories throughout the day. Consuming fewer calories is a major key factor in losing weight.
You don’t have to be super strict with the schedule, but try to create a feasible timetable that you can commit to.
Here’s an example:
Breakfast : 8:30 am – 9:30 am
Lunch : 12:00 nn – 1:00 pm
Snack : 3:00 pm – 4:00 pm
Dinner : 6:30 pm – 7:30 pm
Tip 2: List your meal ideas and snack ideas for the two-week period!
It will be easier to stick to a diet if you plan your meals ahead.
Prepping your meals will reduce the stress of starting a new diet, and can also save you time and money — it will also make following an eating schedule easier!
When you combine your everyday tasks with thinking every 3 hours of what healthy food you should eat, you might get frustrated, go cray cray, and quit. Plus, you will not be able to use the I’m-too-busy-right-now-I’ll-try-next-time excuse. (I’m guilty of using this excuse myself)
My go-to meal for lunch and dinner usually consists of; half a portion of protein, a quarter portion of vegetables, and a quarter portion of carbs.
So now, you can list the kinds of protein source, veggies, and carbs you like — and would enjoy eating for two weeks.
Here are a few examples:
- Chicken breast (roasted, grilled, baked)
- Pork tenderloin (roasted, grilled, baked)
- Baked lean beef (roasted, grilled, baked)
- Fish fillet (roasted, grilled, baked)
- Leangroud meat with taco seasoning (a personal fave!)
- Eggs (boiled and poached eggs are the best choice for weight loss. Oh, and veggies omelettes are great too!)
- Vegan protein (there are so many delicious vegan protein recipes)
- Roasted or baked broccoli, green beans, cauliflower, carrots, or any veggies you enjoy eating
- A salad, but make sure to put little to no dressing
- Kimchi (rich in probiotics, plus spicy food can help you lose weight by boosting your metabolism)
- Cucumber (great for when your meat dish is very flavorful)
- Mashed, boiled, baked, or roasted sweet potatoes
- Mashed, boiled, baked, or roasted regular potatoes
(Can you tell I love potatoes?)
- 1/2 or 1/4 cup of rice (best choices would be red rice or brown rice)
After creating the list, you can simply mix and match throughout the week!
Healthy snack ideas for weight loss:
- Nuts and seeds: great healthy snacks to tide you over the next meal, but be sure to choose the brands that are low in sodium.
- Bananas with nut butter : super yummy and easy to prepare!
- Dark chocolate: as long as it is 70% dark chocolate, this can be a portable and satisfying snack that has a ton of health benefits.
- Chia pudding: there are hundreds of recipe ideas that you can choose from to fit your flavor reference! Plus, chia seeds are considered a “superfood”, and are loaded with nutrients.
Some of these snacks are also great breakfast meals!
Keep these in mind:
- Avoid greasy food as they contain high amounts of fat which will make you gain weight.
- There are two major types of carbohydrates. Unlike the common misconception, not all carbs are bad for you. For now, just keep in mind to stay away from sugar, white rice, white bread, donuts, french fries, etc.
- Fresh veggies are the best option but if you are a busy bee and don’t have time to go to the grocery store every day, then frozen veggies are also fine. Avoid canned vegetables because they tend to have high sodium content.
Tip 3: Drink more water!
(*cue music*) Tale as old as timeee…
But it’s true! I noticed that I wouldn’t lose much weight or any weight at all on the days where I don’t drink a sufficient amount of water.
Drinking water helps speed up your metabolism, and also acts as an appetite suppressant if consumed before meals. It can also flush out all the crap unhealthy food you’ve been ingesting. Plus, drinking lots of water also gives you clearer skin. Who doesn’t want that? Just do it! Do you want to eat clean, workout, do the whole shebang — and still not be able to lose weight only because you aren’t drinking enough water? No, right? I thought so.
Tip 4: Portion Control!
This. Is. Crucial. You will not lose any weight if you do not lessen your food intake.
In order to lose weight, you need to burn more calories than you consume — which means controlling your food portions.
(and don’t forget about exercising but we will get into that later)
Since you want to lose weight within a two-week time frame, you must try to eat roughly half of your normal food consumption.
If you are currently eating 1,200 calories or less, I would not recommend you eat half of your regular calorie intake. Eating too few calories will put your body in starvation mode. Which will slow down your metabolism, and can cause you to stop losing weight.
Skip this step and focus on the next tip, if you are already eating less but not losing any weight.
Tip 5: Eat clean!
Okay, maybe not super clean but cleaner.
Different kinds of food will have different effects on your body. Some food can help you lose weight and/or gain muscle, and others can give you a round belly and a puffy face. So it is best to be mindful of what you put in your body.
Here’s an easy and realistic guide you can follow:
Increasing your protein intake will aid in suppressing your appetite and also help you feel fuller throughout the day. Chicken breast, lean meat, and eggs are great sources of protein that you can incorporate into your meals. Also, adding protein powder to your shakes, oatmeal, pancake batter, and other snacks is an easy way to increase your protein intake. There are many kinds of protein powder, so make sure to choose one that will best suit you.
I’m not saying you should cut out carbs completely, just eat less of it. If you like eating a cup of rice every meal, you can start eating half a cup of rice instead and add some veggies to your plate to still make you feel satisfied. Don’t forget to switch to eating the good kind of carbs! Convert to whole wheat pasta, whole wheat bread, brown or red rice, quinoa, sweet potatoes. These are only a few examples of healthy carbohydrates, there are still so many tasty options out there.
Also, don’t forget to avoid refined sugar! Convert to sugar-free snack alternatives to help you break your sugar cravings.
Similar to protein, fiber is also an appetite suppressant. Eating more fiber will also make you feel full and save you from feeling like you need to eat a bag of chips every 5 mins! Pears, avocados, strawberries, raspberries, bananas, oats, carrots, broccoli, almonds, chia seeds, and dark chocolates are all high-fiber food, to name a few.
The more sodium and salt you consume, the more water your body will retain. Aside from that, salt can also cause bloating. Whenever I look and feel extra puffy, I will decrease my salt intake (mostly from chips, junk food, and fast food) and double up on water.
Less unhealthy fats
There are two major kinds of fat — saturated fat, and unsaturated fat. Saturated fat is what you want to avoid, they mostly come from animal products like; full-fat dairy products, red meat, poultry products, and some oils like palm oil. The healthy kind of fat or what smart people like to call unsaturated fat is what you should include in your diet. Some examples are avocados, avocado oil, olives, olive oil, nuts, nut butters, seeds, salmon, and mackerel.
The more ingredients you add to your food, the more calories you are adding to your meal which will cause you to gain more weight. So remember to stay away from the sweet and sour chicken for now and go for regular grilled or roasted chicken. Load up on fruits and veggies – Most fruits and vegetables are high in fiber. Plus, there are a bajillion benefits to eating fruits and vegetables — like lowering blood pressure, reducing the risk of heart disease and stroke, managing bodyweight yada yada yada. You get the point. (*wink*) They are also low in calories, so loading up on veggies and fruits will keep you feeling satisfied without the extra five-hundred cal.
Tip 6: Move more!
Whether you are living a sedentary or an active lifestyle, try your best to be more active than usual during the two-week period.
Like what I said earlier, to lose weight you must burn more calories than you consume. To burn more calories you have to get active, combining this with cutting calories from your diet will give you optimum weight loss results!
Here are some ways to get your peach moving:
Walking – Regardless if it’s a 10-minute walk or a two-hour walk, it still counts!
Following a workout video – There are tons of workout videos online! Go to Youtube, Google or whatever, type in “workout video” — then violà, choose the best one that suits you. I know right, the magic of the internet. Fascinating, isn’t it?
Jumping rope – I must admit this is one of my personal faves. 10 – 30 mins of skipping rope can burn 150 – 600 calories.
You do not need any workout equipment to get moving and to lose weight. There are so many exercises that are great for shedding some pounds without using any fancy equipment.