Losing 7 lbs. in two weeks is not an unattainable goal. In fact, some people can lose this much in water weight over a short period of time. However, since water levels in the body commonly fluctuate, aim to lose both water and body fat, keeping as much muscle as possible. At 3,500 calories burned per pound of weight lost, you must burn 24,500 calories to lose 7 lbs. This can be achieved by both reducing caloric intake and increasing physical activity to burn more calories. With a few helpful dietary tips, you will be well on your way to losing 7 lbs. in two weeks or less.
Start a 1- to 3-day distilled water fast. In his book "The Miracle of Fasting," Paul C. Bragg recommends this, along with three to five servings of the apple cider vinegar health drink per day. To make it, mix 2 tbsp. of apple cider vinegar with 1 tbsp. of honey and 8 oz. of distilled water.
Reduce your calorie intake to 750 calories below your maintenance level. Eat 30 percent of calories from lean protein, 30 percent from healthy fat, and 40 percent from low-glycemic (slow-digesting) carbs to optimize fat-burning, according to "The Fat Burning Bible."
Split your total daily calories into five or six smaller meals to be consumed two or three hours apart throughout the day. This grazing style of eating encourages a faster metabolic rate, lower blood sugar and cortisol levels and it controls hunger. Think of it as three main meals, with three small snacks in-between.
Find a workout program that includes both resistance-training and cardiovascular exercise. Three to five days a week, engage in weight-training to help build muscle and burn fat. Immediately following this, perform up to 60 minutes of cardio. If needed, split your cardio training into several smaller sessions over the course of the day. Aim to burn 500 to 1000 extra calories a day.
Use natural diuretics to help reduce water weight. Vitamin C, celery, grapefruits, and caffeine are natural diuretics. Products such as Xpel and Cuts II are available to deliver potent herbal diuretics that eliminate excess water and toxins from the body.
Drink a full glass of water with every one of your five or six meals. Not only does this optimize fat-burning, according to the "Muscle Nerd" Jeff Anderson, it also makes you feel more full. Carry a water bottle with you and sip as needed throughout the day, and during your workout sessions.
- Combat the Fat; Jeff Anderson; CQC LLC, 2009
- The Abs Diet; David Zinczenko; Rodale, 2004
- The Fat Burning Bible; Mackie Shilstone; John Wiley & Sons Inc., 2005