How to Lose Weight Quickly in 14 Days

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Losing weight can be a challenge, especially if you have a specific occasion in mind and have to get in shape to fit into your favorite festive clothing. If you put aside the notion that weight loss equates to a smaller size, you can reach your goal of losing weight quickly in 14 days. Muscle weighs more than fat, so toning up while burning off excess weight will make you look like you've been dieting for months. In order to succeed in achieving this task, you have to commit to making fundamental changes to your diet and level of physical activity.

Step 1

Begin a program of aerobic exercise for at least 30 minutes, five days a week. In addition, add 15 minutes before and after the exercise, for warm-up and cool-down. Your goal should be to keep your heart going at 50 to 75 percent of its target rate. If you haven't been physically active for a while, begin with brisk walking. Monitor your heart rate, and when it dips below your target rate, increase the intensity of the exercise by walking faster or walking on an incline such as a hill.

Step 2

Get rid of any foods in your cupboards that are highly processed or nutrient sparse. Replace them with fresh or frozen fruits, vegetables and whole grain products, which are nutrient dense and contain high amounts of fiber. Fiber helps your digestive system process food and also fills your stomach, making you feel fuller longer. Buy foods that are already portioned for each meal or portion them when you bring them home. This makes it easy for you to pull together a healthy meal quickly, even if you've had a long day.

Step 3

Perform five different weight training or resistance exercises three days a week. Each exercise should consist of 8 to12 repetitions. If you haven't been doing this kind of exercise for a while, push your muscles until you feel the burn of lactic acid, which is an indication that your muscles are being challenged. Muscles that are challenged will grow and will increase your metabolism, even when you are resting. This is key to this plan, because the increased muscle tone will make you look like you've lost more weight than you actually have.

Step 4

Keep healthy snacks with you at all times. Snacking on fruits, vegetables and whole grain chips will provide additional fiber and will keep you from waiting until you're starving at meal time. Starving yourself will only lead to eating too much or eating foods that aren't healthy. Additionally, snacking, according to the Mayo Clinic, maintains your metabolism at a higher rate than it would have been if you hadn't had a snack. Portion your snacks into individual bags or containers and store several at work and at home. This is an easy way to keep healthy food handy.

Step 5

Drink at least 64 ounces of water each day. Dehydration, even in its mildest form, can cause muscle weakness and fatigue, according to the Mayo Clinic. You will likely need a bit more than the minimum amount of water daily, since you will be exercising aerobically and sweating. Staying hydrated also helps maintain your body's metabolic processes so that you continue to burn fat.


Keep a chart of your progress to keep you motivated. Have a friend join you on your two-week plan. This provides encouragement and motivation to continue.


Check with your doctor before making significant changes to your diet or level of physical activity.

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