Letters hit my email inbox all the time with people asking how they can quickly lose five pounds. They may have an upcoming reunion, wedding, or just want to fit back into the jeans they swore they'd never get too big for. While you can't safely lose five pounds in a day, you can safely lose five pounds in two weeks without starving yourself.
I hate crash diets that promise fast weight loss without long-term weight maintenance. This two-week plan isn't a crash diet but instead a healthy, realistic way to drop five pounds and use the lessons learned to keep going with your weight loss, if necessary.
First, make sure you are mentally prepared to work hard for two weeks. Don't start a diet if you aren't 100 percent committed, because there are few things more depressing to the dieter than failure.
Second, if you have any pre-existing medical conditions, check with your doctor before starting a diet.
This morning I had my Week 1 weigh-in. I am more than halfway to my 3-week goal of 15 pounds! I weighed 237.2 pounds when I started my program Nov. This morning, Nov. 10, my handy dandy Weight Watchers scale read 229.4 - that's a one-week weight loss of 7.8 pounds!!! The best part: I did this with diet only. Intermittent Fasting. One of the best ways to lose weight and body fat fast is the simplest too.
Third, get ready to make a list, do some shopping, cook up some good meals, exercise at least eight times, and lose those pesky five pounds.
The Eating Plan
Eating to lose five pounds in a couple of weeks is relatively simple. You just need to keep your calories at a weight loss level for 14 days in a row.
What's a weight loss level? Well, that depends on the person. But in general, women should eat between 1,200 and 1,500 calories a day and men should eat between 1,700 and 2,200 calories a day.
I recommend eating three or four meals a day and dividing your calories relatively evenly among the meals. For example, if you are eating 2,000 calories a day and want four meals, each meal should have about 500 calories.
The truth is that in most cases, it doesn't really matter what you eat so long as you keep your calories at a weight loss level. That being said, it matters to your health.
Don't lose five pounds eating Pop-Tarts for breakfast, Lunchables for lunch, and a frozen meal for dinner. If you do that, you will lose weight but you will also gain it back as soon as you begin eating regularly.
Breakfast Options
1. Egg white omelets with vegetables and low-fat cheese
2. Oatmeal (regular or steel cut) topped with fruit, honey, or nuts
3. Greek yogurt with fruit or 1 tablespoon of nuts
4. A piece of fruit and a small bagel
5. Whole wheat toast with peanut butter, fruit, and a cup of juice
Lunch Options
1. Pasta Salad with light dressing and vegetables, 3 ounces of grilled chicken, and 1 ounce of cheddar cheese
2. Mixed green salad with teriyaki-seasoned beef strips, cantaloupe slices, a small piece of crusty bread, and 1 tablespoon of dressing
3. Pita bread stuffed with seasoned grilled chicken, black beans, salsa, and a sprinkling of cheese; add a piece of fruit, a bit of guacamole or sour cream, and you have a delicious, filling lunch
4. Turkey burger on a lettuce bun: If you're avoiding bread, use lettuce or other greens to wrap a well-seasoned turkey burger; top the burger with a thin slice of cheese, a bit of turkey bacon, and your favorite mustard and serve alongside a salad and an apple
5. Hearty minestrone soup: A bowl of minestrone soup has about 200 calories; have two bowls and a few whole wheat crackers for a meal that will leave you full until dinner
Dinner Options
1. Black bean, corn, and salsa pizza made on pita bread: Slice the pita bread open and use both halves. Mix the beans, corn, and salsa together and put on pita halves. Top with some cheese and bake for about 10 minutes. Serve with Greek yogurt instead of sour cream, fruit, and some sherbet for dessert.
2. Angel hair pasta with meat or marinara sauce: Make your own spaghetti sauce using canned or fresh tomatoes, fresh basil and oregano, and tomato paste. Add lean turkey or beef to the sauce if desired. Serve over 1/2 cup of cooked angel hair pasta.
3. Hearty main dish salad: Use mixed greens as the base and add salmon or chicken, sesame seeds, olive oil dressing, and your favorite vegetables. Serve the salad with fruit and whole wheat bread.
4. Roasted chicken and vegetables: Roast a chicken in the oven or buy one already cooked from the store. Toss some vegetables such as potatoes, onions, Brussels sprouts, and butternut squash in olive oil and salt. Roast the vegetables for 30 minutes at 425 degrees until tender.
5. Beef or turkey chili: Use canned kidney beans, cooked beef or turkey, tomatoes, onions, green pepper, cumin, and chili powder to make a spicy chili.
The Exercise Plan
You don't have to go crazy with exercise to lose five pounds in two weeks. Commit to regular exercise, and you will be surprised at how good you feel.
Perform cardiovascular exercise four days each week, adding in two sessions of weight training on your non-cardio days.
Here are some ideas that will help you burn 200-300 calories in 30 minutes, depending on your weight and your exertion level:
– Moderate bike riding
– Low-impact aerobics
– Dancing vigorously
– Using the elliptical machine
– Walking at a moderate pace
– Strength training
– Jogging
– Swimming
– Participating in a martial arts class
– Playing basketball (for an hour)
You can see that losing five pounds in two weeks isn't that hard, but it does take planning your meals, committing to an exercise plan, and not cheating.
Many individuals constantly try to lose weight because of various reasons. The reasons can range from preparing for an upcoming event, trying to fit into an amazing new outfit, or just to maintain good health and a healthy weight. The best way to lose those few extra pounds and keep them off for good is by adopting a sustainable and healthy lifestyle that you can continue for a longer time. When you fall into a crash diet, the process of losing weight might be quick, but as we all know you may regain the weight as quickly as you lost it once you start eating normally again. We're looking for something more sustainable.
In general, people often postpone their weight loss goals until they are in need of losing weight for an upcoming occasion be it a wedding, a romantic vacation, summertime, or a high school reunion.
Here at healthreviewfairy.com we've compiled a list of 15 methods that can help you lose 15 pounds in just two weeks.Whatever the reason for your crash dieting, here you can find some of the useful methods that can help you lose weight quickly as well as tools to help you maintain your weight loss for a longer period with lifestyle changes.
1. Restrict your daily eating to 1,200 calories:
Follow this rule; eat only 1,200 calories per day. This is important to keep your body functioning in a healthy way the entire day.Some people may require more calories because of several things like body type and physical workload. However, if you are able to eat just 1,200 calories per day, then you can soon see significant weight loss results. You may feel hungry (and slightly cranky) in the first few days, but soon your body understands that you are not feeding it more so it will start adjusting to the 1,200 calorie diet. It helps to plan for light activities during the 15-day period as this daily calorie consumption is not sufficient to power for strong activity days.
2. Eat less quantity, but eat more frequently:
Drop 15 Lbs In 3 Weeks Old
Many health professionals feel that eating small amounts of food frequently is the best way of eating, instead of eating three big meals per day. They suggest that adults should eat six smaller meals instead of eating three full meals. This method can make you feel full the entire day, and this will help you maintain your energy levels so that you can perform your daily activities easily. This kind of eating habit can also make it easier to take in a balanced nutritional diet. If you eat smaller meals with smaller portions, then you can easily control your weight and you can quickly lose those extra pounds.
3. Do regular exercise (light to moderate):
When you're on a low-calorie diet be advised to avoid very intense workout sessions as it can make you feel dizzy and weak. It is always recommended to do light to moderate Securecrt 8 5 3 – terminal emulation for it professionals. exercises regularly as it can help you maintain good health and also keeps you active the entire day. Perform workouts in intervals to save your energy levels and make it easier. You also have more energy to perform your daily tasks. The best daily exercises include walking, yoga, swimming, and jogging. A light, one-hour walk every day can help you burn around two-hundred calories, it varies depending on your commitment and present weight.
4. Stay hydrated:
You know, drink water to stay hydrated; it also helps you lose weight gradually. You must drink a lot of water. Water offers so many health benefits, including weight control.Drinking lots of water is always a good habit, and try to avoid sugary drinks, which are the worst when you are trying to let go of those extra pounds. Drinking a lot of water can also help you fight your hunger pangs and decrease your eating frequency. By staying hydrated, you can improve your metabolism and enhance your energy levels, making you look slimmer and younger than your age.
5. Make a note of everything that you eat on that day:
Maintaining a food journal can help you record the exact food that you are eating on any given day. When you start recording the food that you eat, the drinks that you drink and eat even a small candy, that you had can help you discern your eating habits and understand just how many calories you are taking in. Maintaining a food journal will make you fully aware of how much food you consume every single day.Doing so can help you determine areas where you can lower your daily caloric consumption. It can also help you determine where to make your dietary adjustments so that you can quickly reach your weight loss goals and improve your overall nutrition.
6. Cook Your Own Food:
Your aim is to eat 1,200 calories per day which means you can set aside many of the usual drinks and snacks that you eat on daily basis. It is important to be aware of your caloric intake during this time of losing weight so you can be sure you are not taking in excess and surpassing your daily needs. The best method to ensure your calorie intake does not exceed 1,200 calories is to prepare your own meals. ??Cooking your own food is valuable since you control the size of the meals and the ingredients that you use. Making preparing your own food a regular practice can help you maintain your weight loss goals.
7. Read Labels Carefully:
It is a good habit to always check the label to find the calories and other significant information about your food. If it says xxx calories per one serving, then you should check the fine print to determine how many servings you'll be having so you can monitor your daily consumptions accurately. Check the label of the product for extra-processed ingredients before you buy.Our body converts processed sugars into fat! Ia writer 3 2 1 download free.
8. Avoid Processed Sugar:
Avoid eating carbohydrate-rich foods such as cookies, pasta, bread, cakes, and more. All these products contain calories and they can cause bloating so we advise you to avoid such carbs rich foods while using weight (use the 90/10 rule). You should eat lean proteins, vegetables, and fiber-rich fruits. Rule of thumb; avoid sugary foods because they can increase your weight.
9. Keep Yourself Busy:
Most of us eat when we get bored. It is important to keep yourself busy and avoid eating unnecessarily. If you are bored, then talk to your close friends, play a cognitive game, research online, read, go for a walk, and do exercises. You can use your extra time to do things that you enjoy and that benefit your life in other ways.
10. Join Support Groups and Subscribe to a Program:
It is always a good idea to join a support group as it can help you progress in your weight loss goals. If someone is monitoring your weight loss progression with you, you are more likely to reach your target quickly. You can join a weight loss program (by the way, if you haven't already read our Lean Belly Breakthrough, click here to see it now) or workout program in your community or hire a personal trainer, following one of our recommended online programs, and/or join facebook groups and gain access to a community where you can ask questions.
11. Drink Green Tea or Black Coffee:
Green tea or black coffee contains zero calories and these caffeine drinks can help you control your appetite and curb your hunger pangs. If you are used to having a snack at the night then instead of eating a snack, try making a cup of black coffee or green tea with no sugar.
How To Drop 15 Lbs In 3 Weeks
12. Chew on gum:
Chewing gum, funny as it sounds, will actually trick your body and mind in the sense that it makes your body think that you are eating something. Because of this, it can help suppress your appetite.
Lose 15 Lbs In 3 Weeks Reddit
13. Lose Weight While You Sleep:
While you're diligently following your low-calorie diet? you may have lower energy levels as well. Due to this, it is vital to get extra sleep at night so you can balance your energy levels and avoid feeling de-motivated or sluggish. Extra sleep can improve your metabolism and helps you in your weight loss process.
14. Low-intensity Exercises
If you want to follow a diet plan one thing you may want to make sure to do is de-stress. If you recently switched to eating lower calories you may feel low on energy levels and if you practice any rigorous workouts you are sure to feel dizzy and light headed. Therefore, it is important to choose light to moderate workout sessions while you are on a low-calorie diet.
15. Pantry Raid:
If you want to lose any extra pounds then it is time to get rid of all the junk food from your pantry.Raid your pantry and clear out all the guilty temptations and throw them in the trash or give them away right now. When you want to lose weight it's important to remove junk foods from your home. You can make it a family rule or a game at home that everyone eats only healthy foods so every member of your family will get used to a healthier lifestyle.
Conclusion:
There are several practices that you can do to lose the extra weight that you've been carrying around. Following healthy guidelines ensures the weight will stay off going forward.To maintain good health and wellbeing, you should do exercises regularly. Exercising for thirty minutes daily can help you balance calorie consumption and help you maintain weight once you reach your desired body weight.
Record your weight regularly to track your progress, but don't get frustrated or disheartened if you are not able to reach your aimed weight loss goals right away, you can and will reach your goals eventually. The main objective is being healthy and you should aim for that first.
Make sure you get enough sleep to ensure that the hunger hormone or ghrelin levels stay under control and you can balance your energy levels so as to continue your daytime activities easily. Avoid stress as it can make it harder to lose weight. When you're under stress your body increases cortisol levels that reduce your metabolism.To control your stress levels, you can do meditation or yoga. Good luck!!
This has been 15 Ways to Lose 15 Pounds in 2 Weeks, now check out our review on Lean Belly Breakthrough
