2 Week Weight Loss
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| 2 Week Weight Loss |
In order to lose weight while on a 2 week weight loss diet, you must BURN MORE CALORIES THAN YOU CONSUME.
2 Week Weight Loss Foods to Avoid
The following foods will have a reverse effect on weight loss while on a 2 week diet. Also, some people think consuming diet soda or artificial sweeteners help you lose weight. This is a myth, artificial sweeteners actually increase hunger and contain chemicals. If you must sweeten your foods, use honey or pure maple syrup.
- Wheat
- Refined Flour
- Sugar
- Artificial Sweetener
- Alcohol
- Full Fat Dairy
- Saturated Fats
2 Week Weight Loss Foods to Eat
1. Protein
Protein is a significant factor in weight loss, especially while on a 2 week diet plan. Protein provides your body with energy, increases your metabolism, boosts your immune system, improves and enhances muscle mass.
- Turkey (White meat or ground, not dark meat)
- Chicken (white, skinless meat)
- Fish
- Eggs
- Tofu
- Beans
- Low-Fat Dairy (yogurt, cottage cheese, hard cheese)
2. Good Carbohydrates
There are two types of carbs - good carbs and bad carbs. Good carbs are full of healthy fiber that aids in digestion and helps you to lose weight while on a 2 week diet. Because fruits and vegetables are full of fiber, antioxidants, and healthy nutrients, they fall into the good carbs category.
- Brown rice
- Couscous
- Barley
- Sweet potatoes
- Fruits (Apples, strawberries, oranges, peaches, pears)
- Vegetables (broccoli, zucchini, tomatoes, spinach)
By lowering the amount of bad carbs in your diet, you will enhance your desired results of rapid weight loss while on a two week diet plan. Foods that contain refined white flours and refined sugars lead to weight gain, bloat, and belly fat.
3. Water
Often, when we think are hungry, we are actually thirsty. When you feel hungry, drink a glass of water. If you fill full afterwards, then you were only thirsty. If you are still hungry afterwards, you were really hungry and should eat a small, healthy snack.
Water with lemon is the best option due to the liver cleansing charatceristics of lemon. You can also try different varieties of infused water. Not only does it taste great, you will reap the rewards of these yummy fruits.
Lemon infused water - cleanses the liver, removes toxins from the body, helps weight loss
Cucumber, Lemon, Mint infused water - removes toxins, lowers blood pressure, low calorie, purifies skin, anti-stress
Apple Cinnamon infused water - increases metabolism, burns fat, boosts energy, aids digestions, fater recuperation from workouts
Pineapple infused water - Helps weight loss, aids digestion, anti-inflammatory
4. Fats
Stay away from monosaturated fats. Consume polyunsaturated fats, omega3 fatty acids, and monounsaturated fats. This includes:
- Avocados
- Olive oil
- Fatty fish
- Safflower oil
Moderation and small portions are also important to incorporate into a 2 week diet plan. Eating five to six smaller meals a day instead of three larger meals will help your body use and burn fat ad calories more efficiently. If your schedule doesn't allow you to do this, cut back on your portions during large meals. If you are still hungry between meals, eat a small, healthy snack full of protein.
2 Week Weight Loss Exercise
Wouldn't it be easier if we only had to watch what we ate and the weight fell off on its own?
Unfortunately, we are not that lucky. In order to maximize your weight loss, lose fat and build muscle tone is to exercise. The more calories you burn, the more weight you will lose.
Below is a sample workout to enhance weight loss. If there are certain exercises you can't do, that is fine. Substitute exercises you can do.
Aerobic Exercise
At least 6 days a week, you need to incorporate 30 minutes of aerobic exercise into your workout.
- Fast Walking
- Jogging
- Bicycling
3 days a week Do 2 Sets of These Exercises
- 15 push-ups
- 20 bicep curls using 5 pound weights
- 20 triceps kick-backs with 5 pound weights
- 20 front and side shoulder raises
- with 3 pound weights
- 20 rear deltoid lifts with 3 pound weights
Alternating 3 Days Do 2 sets Each of These Exercises
- 20 Squat backs
- 20 Step-Ups
- 15 Calf Raises
- 40 Bicycles
- 20 Lifting Crunches
Exercise is crucial to a 2 week diet plan. The most common excuse for not working out is a lack of time. If you don't feel like you have the time to exercise, try breaking it up into three to six ten minute workouts. You can fit a quick ten minute workout in before work, another one on your break, a third after work and a fourth right before bed. Pretty soon, it will become second nature and part of your normal schedule and you won't even realize you are working out for thirty to sixty minutes a day.
If you are not currently active and do not exercise often, you may need to start out with less reps or slower walks. Every day, work your way up and push a little harder. You will not lose weight remaining comfortable. You have to push yourself and burn more calories in order to lose weight. Remember, this is a 2 week diet plan. You have a goal that you need to reach.
A 2 week diet it not a long-term weight loss plan. It is a way to boost your current diet plan or reach a short-term goal for a special occasion. If you continue to follow this plan for longer than 2 weeks, you will maximize your results.
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