Diet & Exercise to See Results in Two Weeks

Change your diet and exercise to see results in two weeks, all without starving yourself or spending hours every day at the gym. If you're conscientious and committed to your 14-day plan, you can safely lose weight through a balanced, low-calorie diet and regular physical activity. Use your short-term results as motivation to continue a healthy lifestyle. Consult your doctor before beginning a diet and fitness plan.

A woman begins a high-intensity workout regimen with a trainer. Credit: Jupiterimages/Stockbyte/Getty Images

Add Fiber

A father and daughter enjoy a healthy breakfast including fruits. Credit: Digital Vision./Digital Vision/Getty Images

To see results in two weeks, cut calories without getting so hungry you're tempted to binge. A high-fiber diet lets you eat more food while taking in fewer calories, according to "Easy Natural Weight Loss" by Patrick Engelen, who calls fiber the secret ingredient for weight loss. For fast weight loss, eat plenty of fresh fruits and watery vegetables, such as spinach, tomatoes and peppers. Consume moderate amounts high-fiber whole grains, such as oatmeal and brown rice.

Eat Less

Learn to eat smaller portions on smaller plates or bowls. Credit: Stockbyte/Stockbyte/Getty Images

Eating oversized portions will sabotage your two-week diet. Learn to eat less by using small plates and bowls when you dine at home. If you do go to a restaurant, ask your waiter to put half your meal in a to-go bag right away so you aren't tempted to eat the whole thing. Substitute a starter portion for a main dish if you can't take your leftovers with you.

Go Running

Running will provide better results than walking. Credit: Stockbyte/Stockbyte/Getty Images

Walking and running each burn roughly 100 calories per mile, according to "Smart Running: Expert Advice on Training, Motivation, Injury Prevention, Nutrition and Good Health" by Hal Higdon. However, it takes much longer to walk a mile than to run. Running will provide you with better results at the end of your two-week plan. For example, someone who burns 400 calories an hour by walking briskly can increase her calorie burn to 700 by running at a steady pace. Add interval training to your workouts to burn more calories. Higdon recommends doing at least one long run a week to lose weight even faster.

Burn Fat

One should aim for high-intensity cardio intervals for 60 minutes three times a week. Credit: IT Stock/Polka Dot/Getty Images

Increase the intensity and duration of your workouts to lose weight. The "Journal of Applied Physiology," reporting on a 2006 study at the University of Guelph in Ontario, Canada, showed that when eight women did high-intensity cardio intervals for 60 minutes three times a week, their fat-burning capacity improved by 36 percent. This is true for whatever type of exercise you do, whether you run, bike or swim.

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