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Simple Ways to Lean Out in 2 Weeks

by
author image Chris Dinesen Rogers
Chris Dinesen Rogers has been online marketing for more than eight years. She has grown her own art business through SEO and social media and is a consultant specializing in SEO and website development. Her past work experience includes teaching pre-nursing students beginning biology, human anatomy and physiology. Rogers's more than 10 years in conservation makes her equally at home in the outdoors.
Simple Ways to Lean Out in 2 Weeks
Leaning out is a matter of balancing calorie intake and expenditure. Photo Credit Jupiterimages/BananaStock/Getty Images

Being overweight has reached epidemic proportions in the United States, with more than two-thirds of Americans overweight or obese. Fortunately, you can find simple ways to reduce your weight and become more lean. It is simply a matter of understanding your body's physiology and how your lifestyle impacts it. Two weeks of living a healthy lifestyle will not shed great amounts of weight. However, it will put you on track for long-term weight loss.

Start With the Basics

Simple Ways to Lean Out in 2 Weeks
Keeping a food and exercise journal will reveal your daily patterns. Photo Credit Digital Vision./Photodisc/Getty Images

To decide a course of action, you will first need to assess your daily calorie intake and expenditure. This information is necessary to identify areas of improvement. It can also determine the most effective changes. Keeping a food and exercise journal will reveal your daily patterns. It is essential to record everything you consume. Weight loss, after all, is a simple mathematical equation of balancing your intake with your calorie burn.

Scrutinize Your Diet

Simple Ways to Lean Out in 2 Weeks
Cutting fat is an effective way to lean out since you will eliminate the most calories. Photo Credit Jupiterimages/Pixland/Getty Images

Cutting fat is an effective way to lean out since you will eliminate the most calories. A gram of fat equals about 9 calories versus the 4 calories for each gram of carbohydrates or protein. Your diet should include 20 to 35 percent fat. To lose weight quickly, you can stick to the lower end of this range. By reducing your fat intake by 2 tbsp. oil or butter a day, you will reduce your caloric intake by 240 calories a day, well on your way to losing weight.

Ramp Up Your Activity

Simple Ways to Lean Out in 2 Weeks
Adding more activity in your day will increase the calorie deficient necessary to lose weight. Photo Credit Jupiterimages/Goodshoot/Getty Images

Along with diet changes, adding more activity in your day will increase the calorie deficient necessary to lose weight. Moderately intense exercise will burn fat and help you reach your weight-loss goals. A study by I-Min Lee of the Harvard Medical School and colleagues and published in the 2010 issue of the "Journal of the American Medical Association" found that middle-aged women who exercised 60 minutes a day most days of the week were most successful at preventing weight gain.

Putting It All Together

To lose 1 lb. a week, you will need to create a calorie deficient of 500 calories each day. The most effective way to do this is through both a reduction in calories and an increase in calorie burn. These goals are accessible for most individuals. You can safely increase your weight loss to 2 lbs. a week by creating a deficient of 1,000 calories. The proportion for diet changes and exercise can be determined through your initial food journal. If your calorie count was high, you may find that you can make the greatest strides through diet, adding exercise as a way to meet your calorie goal.

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