Overweight is a problem that is faced by everyone, whether you are young or aged due to the junk food, no control on the intake of calories and improper schedule. When it comes to losing weight and moreover, if you want to lose 20 pounds in 2 weeks, you need to do a lot more than you think. To lose this much weight, dieting and exercise will make the right combination. It will absolutely need a lot of effort, determination, and also discipline.
You can lose 20 pounds in 2 weeks while improving your health and fitness and making diet and lifestyle changes. You should eat less, but must take that much which is necessary for proper working of your metabolism. In order to lose 20 pounds in 2 weeks, you certainly donвЂ™t need to starve yourself as you may think. You just need to keep your diet balanced so that you take proper no. of calories, which keep your metabolism working properly with losing weight. So for all those who need the quick results, here come some powerful tips.
Weight Gain: Know More
We tend to put on weight when the food we eat and the calories we take through it are more than the calories we burn. This leads to piling up of fat on the body and an increase of fat cells leads to bulges and tires as a result of this. In order to lose weight effectively and to lose 20 pounds in 2 weeks, you need to control your diet in a strict way, exercise hard and at the same times get enough right nutrition so that you donвЂ™t become weak throughout the process.
Reasons for Weight Gain:
- Thyroid imbalance
- Unhealthy food choices
- Large portion choices
- Inactive lifestyle
- Side effects of medicines
- Digestive problems
- Genes and environment
- Age factor
- Consuming excess alcohol
- Lack of sleep
- Crash diet
- Ignoring healthy fats
- Using too much salt in food
- Late night snacking
- Lack of commitment to weight loss
Ways to Lose 20 Pounds in 2 Weeks:
Whatever the reason may be behind your weight gain, you can certainly lose 20 pounds in 2 weeks when you have set your mind on it. In order to do so, adopt the below methods:
Eat a Lot of Fruits and Vegetables
Eat lots and lots of fruits and vegetables if you want to shed that excess weight from your body. HavenвЂ™t we been advised by doctors so many times to include a lot of fruits and vegetables and chuck away the junk food to stay healthy? Well, it is definitely not without a valid reason. Fruits and vegetables have a high content of water, nutrients, and fiber and generally has a low energy density.В This means even if you have large quantities of them you are not going to end up having too many calories. This is the fastest way to lose 20 pounds in 2 weeks and if incorporated it will really help in remaining healthy and disease free.
Have Small Meals
Having small meals or quick, healthy bites through the day prevents you from slowing down your metabolism. Aim for smaller meals (300-500 calories) a day rather than 3 large meals if you want to lose 20 pounds in 2 weeks. Have something every two hours. You can definitely take some milk, fruits, and digestive biscuits, nuts, Salads or a plain sandwich to keep yourself full. Avoid having any starchy or calorie rich foods or fried foods in between. Doing this is one of the fastest ways to lose weight and will give you astonishing results.
Have More Water
Have as much water as you can if you want to lose weight fast. Water not only helps to keep weight in check, but also helps to flush off toxins from the body. Drinking water before meals also leads to reduced calorie intake, especially in the case of middle-aged people. Water also helps to keep the salt levels and sugar levels in the body in check.В It is particularly good for weight loss when it replaces other beverages in your kitchen like caffeinated drinks which are high in calories and sugar. Having at least 20 glasses of water will be one of the fastest way to lose weight in a few days time.
Adopt Cardio into Your Regimen
Any kind of cardio exercise helps you burn a lot of calories. Running, cycling, hiking or power walking is a great way to burn calories and give you good mental and physical health. Cardio also improves many risk factors for heart disease and helps reduce body weight to a great extent. Any kind of cardio exercises is one of the best ways to start with a plan of losing weight. This is indeed the fastest way to lose 20 pounds in 2 weeks.
Have an Early Dinner
Eating dinner early is the key to losing 20 pounds in 2 weeks. Make sure you have your dinner as early as 6pm every day. This may be difficult, but is the key to losing weight fast. Even if you canвЂ™t eat at 6pm, make sure you are really done with it before 7pm every single day. DonвЂ™t have anything after this apart from green tea or water. This allows your digestive system to work on your meal properly before you go to sleep.
Remove Food Allergens
Because women tend to put on a lot of weight around the waist, it is necessary to get rid of food allergens in your diet as these are the main reasons for the excess weight that comes to your body. If you really want to have a flatter stomach and want to be fitter it is important to chuck away all the food allergens that you might be having. This includes removing dairy, wheat and nuts from your diet and adopting healthier eating habits where these allergens donвЂ™t go into your body. As soon as you do this you will start seeing a noticeable difference in your waistline and other areas. Known as one of the most common ways to lose 20 pounds in 2 weeks it is essential to include this in your regimen.
Weigh Yourself Once a Week
In order to know your progress and to keep your a check on your weight it essential that you weight yourself on the weight machine at least once a week. This is really, really important so donвЂ™t ignore that at all. Here, itвЂ™s important to weigh yourself at the same time of the day, as everybody weight fluctuates throughout the day. It is ideal to weigh yourself as soon as you get up and before you start eating anything. Also, always weigh without your shoes on. Weighing just once a week is good enough if you want to lose 20 pounds in 2 weeks, so stick to it.
Doing weight training really helps in the calorie burning process. Your resting metabolic rate is increased with weight training which is the number of calories you burn while sitting on your butt and not working out. It gives your metabolism an added boost after your exercise and is one of the fastest ways to lose 20 pounds in 2 weeks. Several weight training exercises like bench press, lunges, push-ups, pull-ups, squats, and planks will go a long way in giving you the desired body and weight really quickly.
Make Some Substitutions
Making some substitutions is essential if you want to lose 20 pounds in 2 weeks. And these are the healthiest substitutes for all those wrong foods, you end up eating or including in your diet. Dieting doesnвЂ™t mean eating flavorless food all the time, but these substitutions will really help you to cut down on unnecessary calories. You should opt for the following:
- Substitute dark chocolate for cookies, cakes and other treats.
- Eat shirataki noodles rather than regular pasta/spaghetti.
- Substitute Greek yogurt for sour cream and mayonnaise.
- Your regular mid-afternoon snack can be substituted with one piece of fruit like an apple or banana.
- Switch to whole grain bread, pasta and rice.
- Switch to cooking spray over olive oil, vegetable oil or butter.
Increase Fiber in Your Diet
Foods that contain soluble fiber are really helpful since they help increase the feeling of fullness without adding too many calories. Fiber makes the stomach expand and promotes the release of satiety hormones. This automatically makes us eat less as we have a feeling of being full for a long time. Many types of fiber can also feed the healthy gut bacteria which help in preventing weight gain. Fiber-rich foods will go a long way if you want to lose weight fast. Incorporate them as they are definitely a proven way to make you lose 20 pounds in 2 weeks.
Drink Apple Cider Vinegar
Apple Cider vinegar has been known really effective to help you lose weight really fast. It increases your metabolism rate like nothing else can and is safe to use as well. There are a lot of people who have included apple cider vinegar in their diet every day and lost more weight in a considerable time than they ever imagined. Just drink a small cup of apple cider vinegar in the morning or after any two meals of the entire day. You can mix it with a little water if you want. Do this for 10 days and watch the results yourself. It will speed up your entire fat burning process, to a great extent and help you lose 20 pounds in 2 weeks.
Eat Every Two Hours
Having small meals or quick, healthy bites through the day prevents you from slowing down your metabolism. Aim for smaller meals (300-500 calories) a day rather than 3 large meals if you want to lose 20 pounds in 2 weeks Have something every two hours. You can definitely take some milk, fruits, and digestive biscuits, nuts, Salads or a plain sandwich to keep yourself full. Avoid having any starchy or calorie rich foods or fried foods in between. This will give you astonishing results.
Control Your Sugar Intake
Eating a lot of sugar, more than the recommended daily intake can lead you to have diabetes, heart disease, and cancer if you donвЂ™t keep a check on your health. It is also one of the most common causes of piling on excess weight. Sugar is available in many different forms in food products, particularly processed foods, therefore, it is essential to limit intake of these if you want to lose weight. Minimizing your intake of sugar is a great way to improve your diet and one of the fastest ways to lose 20 pounds in 2 weeks. So avoid adding sugar in your cup of coffee, those fruit juices, and avoid any kind of bakery treats which are loaded with sugar.
Start Your Day With a Lemon Drink
Drinking a glass of warm lemon juice right after you wake up is the right way to lose 20 pounds in 2 weeks. When you get up in the morning, just take a glass of warm water and add a juice of one big lemon to it. You can add a spoon of honey to this well if you like. Mix these well and has this on an empty stomach. Keep a gap of at least half an hour between this and your breakfast. This glass of lemon juice will cleanse your liver of toxins and prepares your body for the day ahead. It will also increase your metabolism and increase your fat burning process.
Drink Green Tea After Dinner
Drinking green tea is one of the best ways to lose 20 pounds in 2 weeks. Green tea is loaded with a lot of antioxidants and speeds up your metabolism, thereby increasing the fat burning rate in your body. It is one of the best ways to lose weight really fast and you are bound to see magical results on your body if you adopt drinking green tea daily.
Here the trick is to drink at least a liter right after your dinner. One liter can alone make you burn around 80 calories. Having green tea regularly can increase your energy expenditure by 4% and selective fat burning by up to 17% especially the harmful belly fat. DonвЂ™t forget to sip on it.
Negative Calorie Foods
Adopt Negative calorie foods to lose 20 pounds in 2 weeks. You can also go for negative calorie foods. Negative calorie foods are the foods that burn a lot of calories when you eat them, yes, you may be amazed to read this but it is true.
These food items are:
- Beet root
- Green beans
So, when you are going for vegetables and fruits, then prefer these fruits and vegetables. These items will burn your calories and if they will not burn then they will not increase the intake of calories for sure.
Exercise Schedule That You Can Follow
Before starting exercise, warm up is very important. So, first of all, warm up your body by jogging for 1 to 2 minutes. Also, move your shoulders in clockwise or anticlockwise direction.
You should do rope jumping for 10 minutes continuously two times a day.
Swimming for 30 Minutes
This exercise can easily make one burn about 500 calories if he/she could swim for 30 minutes only. So why late, just start swimming for 30 minutes in the morning and evenings. It’s a good workout and fun too.
В This is also called as Sun Salutation. Discovered by ancient Indians this is a great workout for overall body. Practice 3 to 4 rounds of Surya Namaskaras or Sun Salutations early in the mornings. It promotes healthy skin & hair growth and makes your body curvy too.
Walk or Run
Walking or running is also very important. So, do running on the treadmill or normal, but run or walk for 20 minutes daily.
After doing rope jumping and running, you need to cool down your body which can be done by stretching your body slightly.
DoвЂ™s you need to keep in mind in order to lose 20 pounds in 2 weeks:
- Eat fresh fruits, vegetables.
- Sleep for at least 8 hours.
- Drink more water.
- Try to consume more liquids than solid foods.
- Play any kind of outdoor games for 30 to 45 minutes.
- Bring more sweats out of your body.
- Take stairs instead of the lift.
- Walk more, you can even run.
DonвЂ™t you need to follow:
- Don’t drink alcohol
- Don’t eat spicy foods or fast foods
- Don’t eat sweets & milk products
- Don’t consume cold drinks & ice creams