You’re two weeks away from putting on your swimsuit for the first time in a while, and it doesn’t fit like it used to. It isn't easy to drop a few pounds in two weeks, but it is possible. The key is to boost the intensity of your workouts to burn more fat and calories and rev your metabolism. Diet is also crucial; focusing on nutritious calories can help you lower your daily caloric intake, which will help you lose weight fast. Consult your doctor before beginning any weight-loss program.
The process of losing weight comes down to the basic concept of creating a calorie deficit, which means you consume fewer calories than you burn. The fastest way to create a calorie deficit is by making changes to your diet. Specifically, eliminate unnecessary calories, such as those coming from soda and other sugary treats. The U.S. Department of Health and Human Services suggests eating a well-balanced diet consisting of vegetables, whole grains, fruit, reduced-fat dairy products and lean cuts of meat. It points out that adult women can consume lose weight at a safe rate by eating 1,000 to 1,200 calories per day, while men need 1,200 to 1,600 calories each day.
A vigorous exercise such as high-intensity interval training, or HIIT, can help you get in shape fast. According to Dr. Len Kravitz of the University of New Mexico, HIIT is more effective than moderate aerobic exercise when it comes to burning fat, improving aerobic capacity and building muscle. He explains that vigorous exercise effectively stimulates the fat oxidation process in the body, which means your body burns fat for fuel when you exercise. Three days per week of interval training can lead to fast results. Do 30 to 60 seconds of moderate exercise followed by 30 to 60 seconds of vigorous exercise; repeat this cycle for 20 to 30 minutes each workout.
Resistance training, such as weightlifting, helps you burn more calories and promotes muscle growth. Increased muscle mass helps to tone your body, and it can help you lose weight faster than aerobic exercise alone. Muscle tissue burns far more calories than fatty tissue, so by increasing the amount of muscle you have, your body becomes more efficient at burning calories. Perform a resistance-training workout two or three times per week -- 30 to 60 minutes per session -- to start seeing results by the end of the second week.
Although the consumption of a healthy diet and regular exercise can help you meet your goal of losing weight in two weeks, making a number of everyday changes can also play a role. Consider such changes as rising early and taking a short walk or bike ride before work, walking around the block during your lunch break and playing outside with your kids in the evening. Even simple, household chores such as cutting the lawn can burn calories to help you create a calorie deficit.