People use crash diets and unhealthy practices to lose weight in a hurry. Even if diet aids like appetite suppressants, laxatives and energy boosters were effective, they can still have a negative impact on your overall health. Lose weight in two weeks the healthy way by making changes to your diet and getting your body moving.
Step 1
Reduce your daily intake of calories. Cut back by 500 to 1,000 calories to lose 1 to 2 lbs. a week, according to the Centers for Disease Control. Aim for the higher reduction to lose 4 lbs. in two weeks.
Step 2
Include nothing but high-nutrient foods in your diet. Stick with lean meats, beans, whole grains, low-fat-dairy products, fruits, vegetables and leafy greens. Stay away from foods that are high in sugar, sodium and saturated fat, such as fast food, commercial baked goods, candy bars and ice cream.
Step 3
Step into the kitchen in the morning to prepare a meal. Studies show that eating breakfast helps weight loss and is associated with better weight control, according to the Meals Matter website. Take the time to eat something healthy every morning for two weeks, such as whole-grain cereal with soy milk, cottage cheese with berries mixed in or a vegetable omelet.
Step 4
Eat small, balanced meals every few hours throughout the day to keep your hunger under control. Include a portion of protein and complex carbs with every meal. Sliced turkey breast on a whole grain bun with lettuce, tomato and mustard is a healthy meal.
Step 5
Consume calorie-free water as your main beverage. Give up beverages that contain calories, such as flavored lattes, dessert coffees, fruit punch, lemonade, soda and alcohol. Drink water with your meals as well to fill your stomach and further keep your appetite under control.
Step 6
Choose a type of cardio that you enjoy, and do it every other day for two weeks. This will boost your caloric deficit even more and increase your weight loss. Aim for 60 to 90 minutes of cardio and do something like running, inline skating, elliptical training, rowing, kickboxing, step aerobics or stair stepping. Exercise at a moderate to high intensity.
Step 7
Perform circuit training on the alternating days of your cardio. Do exercises that target your whole body, such as push-ups, push presses, back rows, triceps dips, squat thrusts, leaping lunges, alternating arm and leg raises and bicycle crunches. Aim for 12 to 15 reps, and do all of the exercises back to back. Rest for 30 seconds between each one, and repeat the circuit four times.
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