If you only have two weeks to lose a specific amount of weight, you may find that most will recommend a crash diet. While lowering your calorie intake to the minimum could help you lose a few pounds during the first few days, this is usually linked to water weight and is unlikely to be permanent. Instead of putting your health at risk following a fad diet, opt for making a few lifestyle changes that can produce not only quick weight loss, but also lasting one.
Step 1
Cut all carbohydrates from your diet. While this is not a good idea in the long run, eliminating carbs for one to two weeks can help you get a jump start in your weight loss efforts. Many of the low-carb diets, such as Atkins and South Beach, advocate a two-week "cleaning period," in which you eat no carbs. This includes not only grains but also starchy vegetables (potatoes, corn), fruits and baked products.
Step 2
Base your diet on lean protein. Avoid red meats and instead focus on chicken and fish, cooked without added oils and fats. Make sure each meal contains a small serving of protein, since this will help you feel fuller and keep cravings at bay until your next meal.
Step 3
Eat often. Being hungry triggers spikes on your blood sugar, which in turn leads to cravings and to the production of insulin. Having four to six small meals a day will keep you feeling satisfied and maintain a steady level of blood sugar. For best results, eat before you are hungry, once every four hours or so.
Step 4
Eat dark green vegetables to help you obtain fiber and fill you up. At a minimum, add a cup to every meal. They are low in calories but high in nutrients and will keep you satisfied until your next meal. Good options are broccoli, cucumbers, fresh green beans, cabbage and lettuce.
Step 5
Start an intense exercise program. If you only have two weeks to lose the weight, you will need to workout in addition to dieting. If you're short on time, interval training is the best option for weight loss. Interval training is characterized by short bursts of intense energy followed by periods of low activity. For example, 10 minutes of walking on an incline on a treadmill, followed by two minutes of running at high speed and high incline. Interval training speeds up the metabolism and is more effective as a weight loss technique. Add some resistance or weight loss training to engage your muscles.
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