There's no way to lose weight overnight, especially if you want to be safe and stay healthy. However, you can accomplish fast weight loss in just two weeks with a commitment to dietary and fitness changes. You can expect to safely lose between two to five pounds during this time period with serious hard work.
Cardiovascular Exercise
The best way to achieve fast weight loss is to perform cardiovascular exercise on a regularly basis. You need at least 30 minutes of exercise, five days a week to stay healthy. However, since weight loss is your goal, try stepping that up to 45 to 60 minutes per session. Any activity that gets your heart rate up for a sustained period of time will suffice like jogging, running or swimming.
Interval Training
Interval training can help you get the most out of your cardiovascular workouts. This type of training makes it so your body never gets comfortable or used to the activity you're performing, meaning it has to work harder and will burn more calories as a result. So, if you typically ride your bike to exercise, you would ride at a normal pace for a minute, then pedal hard and fast for 30 seconds. Then you'd drop back down to a moderate pace and switch back and forth until your workout is done.
Circuit Training
To further maximize your workout, you can incorporate circuit training. This works off of the same principle of interval training in that your body doesn't have time to get used to an activity, however, instead of modifying the pace, you change the activity itself. A circuit can include a variety of exercises that workout the entire body so you get cardio and strength training at the same time. A few exercises you could combine include running, cycle, push-ups, sit-ups, bicep curls, leg lifts and squats. You'd repeat this circuit several times or until your workout time is completed to burn more calories than if you just stuck with one activity.
Keep Track of Your Diet
While getting lots of exercise will certainly help your burn calories and lose weight quickly in two weeks, it won't happen if you don't maintain a healthy diet. To do this, you need to keep a food journal for a week or so to see how many calories you typically eat. Then you can start removing food items that aren't nutritious like fast food, soda and alcohol, and reducing your portion sizes of meats and starches. Then you can add more vegetables and fruits. A calorie calculator can be useful in determining your daily allowances.
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