Avoid Fad Diets For Long
Skip the crazy 1000-calorie, low-fat diet plans that leave you feeling starved and miserable.
Say no to restricting yourself to only the diet-friendly restaurant meal when dining out.
Oftentimes weight loss success for these types of diets is a matter of water weight loss.
If its too restrictive, its likely not a great option for those trying to make permanent changes.
This is especially true when you feel like you are constantly following diet rules.
Not to mention, its not healthy for us.
The goal is always to succeed in a healthy weight loss.
This allows you to get the physical and emotional benefits of all your hard work without worrying about gaining the weight back or dreading lunchtime.
For a beginner, skip wikiHow and learn about moderation with these simple strategies.
This can help control your cravings and keep your servings to a minimum.
How To Lose 20 Pounds In 2 Weeks
Need to know how to lose 20 pounds in two weeks?
Sometimes you just need to lose a lot of weight really fast. Maybe its a wedding, birthday party, vacation or some other big event in your life that you need to look your best.
The good news is it is possible to lose 20 pounds in two weeks fast and safely.
You shouldnt expect a miracle cure but you can still lose a lot of weight when youre doing the right stuff and putting in the work.
It can be a great way to kickstart your weight loss journey by losing a lot of weight very fast. Its highly motivating to see some quick results thatll encourage you to keep going.
This diet can be very effective for rapid weight loss. Although I wouldnt recommend doing this specific diet and workout plan forever.
Sometimes eating right and exercising daily wont be enough to lose 20 pounds in two weeks. If your clothes dont fit anymore and all the weight seems to be in your stomach area then this diet will surely help you.
Slow and steady doesnt always win the race. Especially if your pants are tight and your shirts are looking horrible on you. Then rapid weight loss is the answer.
Many studies have found losing weight quickly can help lead to better long-term weight loss.
If you need to lose 20 pounds in two weeks then you can do it as long as youre doing the dieting strategies below. Here youll find a diet and workout plan to do it without starving yourself in the process.
Engage In Exercise You Love
To get the best results from your exercise program, focus on activities you enjoy, recommends theUniversity of Rochester Medical Center. Maybe working out at the gym isn’t your cup of tea, but you love hiking in the woods. So, schedule an energetic weekly hike with a friend, and soak up the scenery while you track your steps.
If you’re new to exercise, begin with 30 minutes of moderate-intensity physical activity daily. Start your session with gentle stretches and light warmup exercises, and repeat with a similar cool-down when you’re finished. Adding a few extra minutes to each exercise session helps to minimize your injury risks.
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Hiit Workouts + Cardio
High-Intensity Interval Training is by far the best workouts you can do to lose 20 pounds in 2 weeks.
The vast majority of your time working out should be done with HIIT workouts. But if you have the extra time do a cardio workout such as going for brisk walking, jogging, bike ride or hiking.
Even though HIIT workouts will burn more fat cardio workouts have also been found to be beneficial for weight loss.
I wouldnt recommend starting a strength training routine in these next two weeks if you really want to lose 20 pounds.
A strength training routine will help you gain some muscle which will also add weight to your body. This muscle will help to shape and tone your body. But it may mentally defeat you do not see the scale fall down as much as youd like.
I always recommend some kind of strength training routine. But for these next two weeks, it will be okay if you just stick with the HIIT workouts or cardio.
Try to stick with only 20 minutes of HIIT workouts or 20 or 30 minutes of longer-form cardio per day .
How Many Calories Do You Need
Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people â there are many different factors involved, not all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.
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Calculate Your Basal Metabolic Rate To Lose Weight
Basal metabolic rate is the total number of calories that your body needs to perform basic, life-sustaining functions. These basal functions include circulation, breathing, cell production, nutrient processing, protein synthesis, and ion transport. You can calculate the basal metabolic rate using a mathematical formula.
Find Ways To Stick With It
These strategies will help you lose unwanted weight, but what happens after reaching that mark is just as important. A meta-analysis of 29 weight loss studies found that 80 percent of weight lost during trial studies was regained.
To avoid weight regain, be sure youre not eating too many calories each day, you remain active, and get seven to nine hours of sleep. Without these strategies, youll be rereading this article in a few months.
With that said, lets get into the ways you can drop two pounds each week.
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Lose 5 Pounds Quickly
Sometimes, 5 extra pounds of weight can appear out of nowhere. Maybe your clothes fit more tightly, or the scale just delivered the unwelcome news. Either way, you want that excess weight gone right now, and you’ll do everything necessary to make that happen.
You might be a candidate for a rapid weight loss program, states the U.S. National Library of Medicine. In contrast to a balanced weight loss plan, designed to help you drop 2 pounds per week, this accelerated program sets you up for a greater weight loss for just a few weeks.
These very restrictive low-calorie plans drastically limit your daily calories. If you’re a woman, your low-calorie eating plan allows around 1,000 to 1,200 calories a day. Men are allocated about 1,200 to 1,600 calories daily. Some of these plans include both regular food and meal replacements, and you might not have much flexibility in your food choices.
On a quick weight loss plan, you stand a higher chance of gaining the weight back compared to a dieter who follows a more conservative plan. Your physician probably won’t endorse a rapid weight loss program, but you should make her aware of your efforts. Finally, your doctor may recommend that you put your exercise program on hold until you have settled into a more balanced diet.
This Post Has 103 Comments
Just seeing if I have this right,
If I need 2300 calories to maintain, and I only eat 1000/day, and work out enough to burn 1,500/day would I lose 5lbs per week?
Is that just incredibly unhealthy, or even doable??
Your math may be right, but I think you missed the point of Toms article. Losing more than 2 pounds per week is possible, but not necessarily realistic or desirable long-term.
If youre losing much more than 2 pounds per week, then youre likely doing three things:
1) losing not just fat, but also valuable lean body mass2) losing water weight3) weakening your metabolism
If your daily calorie needs are 2300, then I wouldnt drop any lower than 1840 calories daily . Much lower than that and youre playing with a starvation level diet, which will have metabolic consequences and wont work long-term. Realistically, a 15-20% deficit works better long-term, especially for consistent progress for FAT loss, not just weight loss.
My name is madi I am 18 years old and I weigh 135 and want to weigh about 125 for cheer but cant figure this stuff out. Ive been eating chicken and salad and eggs for about 4 weeks now and havent dropped a pound. I try hard to stay eating healthy but when Im not dropping a pound it is very hard
What is your opinion on HCG and Simeons Protocol?
Im 13 and weight 194 pounds and am 55 help please!!!!!!!
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The Morning Cleanse + Couch Workout
500-Calorie Deficit to Lose 1 Pound per Week
“Start your program with a tiny cleanse,” suggests Mandy. “On your first day of your healthy diet plan, swap out your breakfast and your mid-morning snack for two Evolution Fresh Sweet Greens & Lemon juices that you’ll find at any Starbucks.” By noon, you will already have reached a 200-calorie deficit.
To reach a full 500-calorie deficit, get active when you watch TV in the evening. Believe or not, a super-fun living room workout can burn 300 calories or more.
1000-Calorie Deficit to Lose 2 Pounds per Week
At lunch and dinner, skip the starch. That could mean skipping chips with your sandwich at lunchtime and not having a baked potato at dinner.
The starch itself isn’t necessarily a huge calorie expense. A baked potato, for example, only provides 150-200 calories. It’s the toppings that add up to easily total several hundred more calories.
500-Calorie Deficit to Lose 1 Pound per Week
“Go to the gym!” says Mandy. It sounds simple, but we all come up with reasons to avoid it. “Don’t make excuses,” she says. Mandy suggests that you choose fat-burning cardio exercises that you can quantify so you know exactly how many calories you are burning during your session.
Set a goal to burn at least 300 calories. “Time your visit to the gym with your favorite TV show so that when you’re running or walking on the treadmill or elliptical, you can just zone out and rack up the miles.”
1000-Calorie Deficit to Lose 2 Pounds per Week
Create A Calorie Deficit
As many might already know, a calorie deficit is necessary for weight loss to occur. Especially with a lofty goal of losing 2 pounds a week.
The best way to create a calorie deficit is to make healthy lifestyle changes that reduce your calorie intake and increase your movement.
Physical activity and diet are crucial to making this deficit happen.
You can keep track of your calorie deficit by using a calorie deficit calculator or tracking your meals to monitor your daily calorie deficit.
This will show your total calorie intake versus how much energy you have burned with exercise.
Lets look at some simple steps you can take to reach this goal for a healthier lifestyle and better health overall.
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Interesting Weight And Body Composition Data
Leo Hamel here again.
The answer is a scientific No! Because a pound of fat contains 3500 calories, and most people dont burn even that number each day, you would need to consume less than zero calories to lose that much weight in fat. But you quickly can lose that much weight. So there is a vast difference, and I will talk more about that in a later Blog, Weight, Fat versus Lean Tissue.
On the third day or so, after cutting carbs out of my diet. When I say reducing, I mean 50 grams or less, doing s0 means not very much.
Find Your Inner Motivation
Nobody else has the power to make you lose weight. To pleasure yourself, you must make dietary and activity modifications. So, what will motivate you to stay on track with your weight-loss goals?
Create a list of what matters to you to keep motivated and committed, irrespective of whether its a pending vacation or improved general health. After which, figure out how to ensure you can rely upon your motivating resources during times of temptation. You may, for example, write a motivation letter to yourself on your pantry door or maybe the refrigerator door.
While you must take responsibility for your actions to lose weight, having the appropriate type of support can assist. Choose individuals who will reasonably encourage you, free of shame, humiliation, or sabotage.
Find someone who will listen to your concerns and sentiments in the best-case scenario. Next, spend time with you exercising or preparing nutritious meals. Finally, talk about how important it is for you to live a healthier lifestyle. Accountability from your support group may be a powerful motivator for sticking to your weight-loss objectives.
If you want to keep your weight-loss efforts private, hold yourself responsible by weighing yourself often. Just keep a log of your food and exercise efforts, or utilizing digital tools to track your progress. This is the best way to lose 2 lbs a week.
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How To Lose 1 To 2 Lbs A Week
surplusdeficiteating fewer calories than your body burns in a daySee: Calorie Deficit CalculatorDaily Calorie Deficit to Lose 1lb Per WeekDaily Calorie Deficit to Lose 2lbs Per Week
-250 + -250 = -500 calorie deficit
-500 + -500 = -1000 calorie deficitSee: Calories Burned Database
Your Body And Weight Loss
A healthy weight varies for each individual. Its important to never judge your health based solely on a number on the scale, but instead maintain a healthy weight for your body type. Some peoples bodies may hold water or shed water weight quickly. Either way, you should start to see your body shift in the first month or two of a weight loss regimen.
Aim to lose 10 percent of your body weight initially, at a rate of one to two pounds a week, and keep that weight off for six months before continuing to shed any more weight.
You also can check with your doctor to determine if youre overweight, since different body types may weigh more than others. For example, someone with a very muscular build may weigh more than someone with a very thin build, but not be overweight. If you are overweight, losing weight can help reduce your risk of health complications, such as diabetes and heart disease.
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How To Lose Weight In A Week Or Two
First off, I want to tell you that its more than possible to lose 10 or 20 pounds in just a couple of weeks. And its going to be a lot simpler than youd think.
The good news is the more weight you have to lose the easier its going to be. But if youre trying to lose the last 10 pounds then thats going to be a lot more difficult to get done in 2 weeks. The more excess weight you have to lose the easier its going to come off .
Most give people a hard time who have lost a lot of weight in a short amount of time. Youll hear things like its not sustainable or youll just gain it all back. And yes you will indeed gain it back if you go back to the old bad habits again. But if you want to keep this freshly lost weight off for good then youll have to keep going with the plan.
In the honeymoon phase of weight loss, youll be able to drop the most poundage the quickest. Then unless you take things up a notch you wont be able to keep up the same rate of results. So if you havent been dieting or exercising in a while then losing 10 pounds in a week is even more achievable.
And studies are finding those who initially lose the most weight end up having the best success in the long run . Getting these quick wins is going to do a lot for your motivation. And the better motivated you are the more likely you are to keep going. The trouble starts when you put in the work without the results to show for it.
Count Calories To Meet Goal
Establishing a 2-pound weekly weight loss goal is a smart move. This realistic figure aligns perfectly with recognized healthy weight loss guidelines, notes Harvard Health Publishing. To get started, pinpoint the number of calories you should consume daily to reach that target.
As a baseline, determine how many daily calories will enable you to stay at your existing weight. So, note your current weight, and multiply that number by 15. The resulting figure estimates the number of calories per pound of body weight that you’ll require to keep that weight.
This calculation assumes that you’re a moderately active adult who gets 30 minutes of daily physical activity .
To reach your 2-pound weekly weight loss goal, you must consume 500 to 1,000 fewer daily calories than you’d eat to maintain your weight. With that said, ensure that you eat at least 1,200 calories daily and 1,500 calories daily .
If you’re a confirmed couch potato, you must also ramp up your activity level. By adopting 30 minutes of physical activity on most days, you’ll give your “lose 2 pounds a week workout” a great kick start.
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