Many people comment on weight loss blogs and are asking if it is feasible to lose 10 pounds in 2 weeks. The answer to this question is both positive and negative. On the positive part, it is possible to lose 10 pounds in 2 weeks and the negative part is based on the fact that while you can you should not try and lose too much weight in such a short period of time.

Healthy weight loss is the only way out

Weight loss to be effective should be done naturally and gradually. Losing 10 pounds in just 2 weeks is very difficult to be done using natural and healthy ways. To make such a reduction in your weight you either have to follow a very strict diet or use chemicals (i.e. weight loss pills). Even by engaging such techniques the only thing you can achieve is to lose water weight and dehydrate your body and most probably what will happen is that you will get the weight back as soon as you stop the program. If this is how you want to lose weight then go ahead and do it, there a number of weight loss pills and diets on the Internet that will help you out. If on the other hand you want to lose weight in a way that you will not cause any other problems to your health and be able to keep the weight off then you have to do some sacrifices and be ready to work hard until you get the desired results.

Lose weight in 2 weeks

In this article we will not try to explain how to lose 10 pounds in a week but on how to lose weight in 2 weeks. The number of pounds you will lose in these 2 weeks depends on the characteristics and body structure of each person. What is suitable for some people may not work for others. A weight loss program that works for some may not work for others. This is the main reason why the question ‘is it possible to lose 10 pounds in 2 weeks’ has two contradicting answers. What you should concentrate your efforts on is to set the baseline for weight loss. This means that you should start preparing your body for losing weight by creating your long term healthy plan.

When you start your efforts it is likely that you will lose a few pounds in the first 2 weeks. What you need to ensure is that this trend will continue and that you will not get the weight back. When we say ‘do not get the weight back’ we simply mean that once you stop your efforts and for a period of 6 months you will not return to your previous weight. The main idea behind this is that by that time hopefully you have already adopted a new lifestyle and eating habits and there is no longer need to follow any weight loss plan, process or program.

So, for the next 14 days try to apply the tips below and see for yourself how many pounds you can lose.

1. Drink at least 10 glasses of water per day
2. Do not eat ready-made meals. Avoid eating out or taking take away. Cook at home using healthy and low calorie products.
3. Eat more salads with not extra dressing except virgin olive oil
4. Stop drinking soft drinks and alcohol
5. Replace milk with low fat milk
6. Replace snacks with fruits and vegetables
7. Eat at least 2 apples per day.
8. Eat your last meal at least 3 hours before you go to bed
9. Start your day with a good breakfast
10. Start walking for 20 minutes per day the first week and 30 minutes the next week.
11. Replace meat with fish
12. Do not forget that your goal for the next 2 weeks is to lose weight. This may need some sacrifices but you need to be strong and do it.
13. Do not eat fried foods. Prefer barbequed or boiled. This will also help on how to lose belly fat
14. Do not buy take away coffee (latter, cappuccino). Prefer black coffee with a bit of low fat milk.

It is very common for people to gain a few extra pounds during the holidays. This is because the food temptations are a lot and the tradition states that in order to enjoy the holidays better you have to eat and drink well. All people, obese or not should be careful not to overdo it during the feasting period. This does not mean that they should not enjoy the tasty food and traditions but simply means that they must be a bit cautions on what they eat and the quantities of food and drinks consumed. After all taking care of your diet is a healthy habit with many more benefits to your health than losing weight.

It is very important therefore that you watch your diet during the holidays. Your goal is not to lose weight but to make sure that the holiday period will not give you more weight. If you can manage to get out of this period with the same weight you had before then this is a success. The holidays are a period where you need to relax and enjoy. Forget about weight loss for a few days but do not overdo it. You do not have to eat everything that is on the table in big quantities. Be more cautious and selective. Enjoy all the tastes but in smaller portions.

The holiday period is also the perfect period to test your progress towards a healthy lifestyle. Now that you can let your self free to eat and drink anything you want, it is a great opportunity to see if you have learned anything about healthy lifestyle. We said many times that weight loss is about healthy lifestyle. It is about a way of living that helps you eat healthy and maintaining your normal weight. It is not about keeping your self from consuming bad and unhealthy food but it is about teaching your self to naturally stay away from temptations that will harm both your weight loss efforts and health. If your weight loss efforts were successful then you will notice that you are selective on what you eat and drink, not because you ‘have do’ but because you want to. If on the other hand you are feeling that now its the time to eat huge quantities and enjoy all kinds of sweets and drinks then your weight loss efforts so far were a failure.

Regardless the above, there are some quick tips you can follow after the holidays to get back in shape and lose any pounds gained during this period. Most of the tips are already explained in detail in our other posts, how to lose weight in 2 weeks and how to lose weight in a week, but it is good to mention the most important tips again for your quick reference.

1. Do not forget to drink a lot of water. This is a must during the holidays as well. While you are enjoying your tasty food get into the habit of always having a glass of water next to you.

2. Once the holiday period is over stay away from meat (especially red) for at least 2 weeks. Complete eliminate from your diet all meat products and eat more fish and legumes.

3. Start exercising again. Most probably you stop exercising because of the holidays. Now it is time to start again. Do not rush into intense and hard programs. Start slow and gradually increase both the intensity and duration of the exercise.

4. Eat more fiber, fruits and vegetables. Now is the time to really follow this rule. It is very likely that during the holidays you did not eat any fruit and skipped all vegetables. You should start again eating fruits for snacks and having vegetables with your main meals. You need fiber now more than ever.

5. Remove all temptations and get back to your weight loss plans. It is possible that your house if full of sweet temptations left over from the holidays. To protect your self from failing into their trap you need to remove these temptations from your cups and fridge and try to stay focus on your weight loss goals.

Do you wonder how to lose weight in a week? Are 7 days enough for someone to lose weight? The answer is YES. It is possible to lose pounds in a period of one week but the difficult question is “How many pounds can you lose in 7 days?” There is no precise answer as you will read below, but for sure the recommended weight (for a healthy weight loss) you can shed in one week is between 1 -2 pounds. Anything above that is unhealthy weight loss and you should only attempt it after consulting with your doctor.

You should also take into consideration that losing weight in a week is not appropriate for long-term weight loss results; it is a quick way when you need to lose weight fast. For long-term results, you need to adopt a healthy lifestyle that will help you lose weight naturally and increase your chances to keep the weight off.

How many pounds can you lose in a week?

By adopting a very simple mathematical equation, you can calculate how much weight you can lose in one week. This is based on the fact that one pound of fat is approximately 3500 calories. Therefore, if you want to lose one pound in a week you need to create a calorie deficit (burning more calories than consumed) of 3500 calories. If you need to lose two pounds in one week, you need to save 7000 calories (2 x 3500) and so on. This can be done by following a low calorie diet bundled with regular exercise and intense physical activity. By eating less and exercising, you will end up creating a daily calorie deficit that eventually leads to weight loss.

You should also take into account that:

The recommended minimum daily calorie intake for women is 1200 calories.

The recommended minimum daily calorie intake for men is 1500 calories.

You should not follow a low calorie diet that goes below the above recommendations without medical consultation.

You can split the amount of calories you need to save evenly throughout the week.

For example: if your goal is to lose 1 pound in one week then you should try and save 500 calories per day (3500/7).

How to lose weight in one week with a healthy diet

A healthy diet is one that will help you save enough calories per day to lose weight in a week (or more) but without going beyond the recommended limits. The actual number of calories you should consume depends on many factors including gender, age, height and level of activity. You can use our online tools to calculate your daily calorie requirements and adjust your diet to stay below this number.

For example: If your daily calorie requirements are 1800 calories per day and you need to lose 1 pound in a week then you need to reduce the amount of calories you consume to 1300 calories per day. If this sounds very difficult to do with a diet alone then you can burn more calories through exercise and activity and reach your daily target.

The 7-day diet plan proposed below is suitable for men and women of all ages. Each day provides about 1200 calories. You can use it as a sample and adjust it to meet your individual needs and requirements. The diet is consider a balanced diet since it includes items from all food groups and has a healthy distribution of fats, carbohydrates and protein.

The number of calories you consume per day by following the 7-day diet plan is:

How to lose weight in a week with exercise

Exercise is very important if you want to lose weight and keep it off. Many people try to lose weight with a diet alone and they find it very difficult because in order to get quick results they need to minimize their daily calorie intake at very low levels. This is tiring and many people quit either because they cannot follow such a plan for many days or because they get bored. The best way to lose weight in a week is to combine a healthy diet with regular exercise. Based on our example above, where you need to save 500 calories per day in order to lose one pound in a week, here are a few exercise ideas and the calories you can burn with each workout. To get more ideas you can use our online fitness journal.

You can choose from an endless combination of exercises, outdoor sports and physical activities, but what is important is to have fun and do it consistently for a long period. If needed split your exercise sessions throughout the day but try to keep your daily schedule. For example, you can walk for 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes after dinner instead of doing a continuous 30 minutes workout. Consistency is the key here and this means that exercising on a regular basis can produce better results than exercising occasionally. It is more efficient to do a 20-minute workout per day rather than 1-hour workout every 5 days.

10 Tips on how to lose weight in a week without exercise

So far, we have seen how to lose weight in a week with a healthy diet and exercise. This is the recommended approach but some people for one reason or another do not want to exercise but still need to lose weight. The weight loss tips below can help you lose pounds in a period of one week without engaging into any formal diet or exercise schedule. They are tips you can easily apply in your daily life and a major step towards the right direction.

1.       The Secret is to drink a LOT of Water

When you start a weight loss program, you usually experience a reduction in weight and in most cases; this is in the form of water weight. When it comes to losing fat and keeping it off, that is a different story. Nevertheless, if you want the scale to report that you are X pounds less than the previous week, then there is a method for getting rid of the excess weight even if it is only initially in the form of water. Drinking a lot of water will increase your metabolism and this is your goal if you want to get slimmer. If you speed up your metabolism, then you are going to start burning more calories and gradually shed pounds.

2.       Say No to Beverages

As already stated, if you want to lose weight fast, you will have to stick to drinking water only. Green tea is okay too but stay away from any soft drinks or coffee beverages with plenty of empty calories and caffeine. Caffeine can interfere with digestion so keep it as natural as you can to lose weight quickly and effectively.

3.       Avoid those Colorless Carbs and Fried Foods

Avoid eating any “white” carbohydrates. In other words, minimize the consumption of rice, white bread, or potatoes. Stay also away from fried food and prefer barbecued or steam cooked food.

4.       Eat your fruits and vegetables

To lose weight in a week, you will have to focus on eating fruits, vegetables, chicken or fish. For example: choose carrots, cauliflower, green peppers, broccoli, lettuce, cucumbers, radishes, green beans, apples, oranges, kiwi, bananas, grapefruit and asparagus. All these foods are high in fiber and water to speed up a sluggish system. Use olive oil and vinegar for a dressing and you are on your way to shedding the pounds. Just remember – “The more colorful your plate, the lower your weight.”

5.       Protein Foods

Legumes and other protein foods can jump-start your metabolism. Select small servings of lentils, kidney beans, pinto beans and lima beans.

6.       Add Egg Whites once or twice a Week

To avoid the cholesterol in whole eggs, eat a couple egg whites for breakfast adding a whole egg for taste a couple times a week. This will give you the needed protein to help you burn calories and fat.

7.       Eat your Bran

Also, add bran to your diet during breakfast or lunch. Either eat bran flakes or make it a habit to eat a piece of bran toast. Bran will give you the fiber you need and will ‘regulate’ your digestive system.

8.       Lower your Cholesterol too

If you must eat butter, choose a small amount of margarine on your toast; otherwise, forget it if you can.

9.       Limit your Dairy Products

When it comes to dairy, choose low fat milk and stay away from any type of dairy product high in saturated fat.

10.   You Can Do It!

You do not have to deprive yourself. All you need to do is take care of what you eat and in what quantities; that way, you’ll lose the necessary amount of weight in as little as seven days.

To sum up, if you want to lose weight in a week then the best way to do it is by following a healthy balanced diet and doing regular exercise. We have also outlined the other available options and provided you with a diet plan and exercise ideas. All you need know is determination and willingness to enroll in a weight loss process. Depending on your body type, metabolism, gender and age, may take more than a week to reach your target weight but eventually you will get there.

To lose weight in 10 days you have to make many sacrifices. Permanent weight loss does not have a ‘start and end date’ but it is the result of continuous effort through a healthy lifestyle. Nevertheless, there are cases when you need to lose weight fast because of an important event and you need a way to lose weight in 10 days. In such cases and only after you consult with your doctor, you can follow a careful diet packed with an intensive exercise schedule. How much weight you can lose in 10 days depends on the age, sex, medical and physical condition of each person.

Lose weight in 10 days

We have separated our post into three parts. The first part outlines how to lose weight in 10 days with a diet, the second part gives you some exercise ideas to make the most of your exercise schedule and the third part provides for 14 tips you can use to lose weight in 10 days naturally.

How to lose weight in 10 days with a diet

Step 1: Water and more water!

Your goal is to reach at least 11 glasses a day. The water will help to eliminate toxins and excess salt (which you get plenty every time you eat meat, nuts and almost all kinds of fatty foods). Water does not have any calories so it does not add to your weight and can keep your stomach full.

Step 2: Regular meals every 3 hours

Your daily diet should consist of three regular meals and two snacks a day. To rule out the possibility of error, each meal should include:

A serving of protein (e.g. a fillet the size of your palm)

2 cups of vegetables without butter or sauce

1 cup of complex carbohydrates (e.g. pasta or whole wheat bread)

Try to stay within the suggested quantities and make sure that you do not to skip any of your meals. Plan your meals ahead and maintain your schedule for a period of 10 days (at least).

Sample Meal: one omelet (4 egg whites), one medium tomato, one slice of whole wheat bread and a tablespoon of low fat cream cheese

Snacks: You can take fruits, vegetables, unsalted nuts, black chocolate.

Step 3: Count your calories

Follow the above diet for a couple of days, and then go back review your meals and start counting your calories and make sure that you follow the rules in step 2. Ensure that each of your meals is in the range of 300-400 calories. If not then make changes to your diet to achieve this number on a daily basis.

If during the day you feel hungry, remember your choices: low fat dairy products, fruits and vegetables, water, unsalted nuts, whole-wheat crackers, green tea, and any other snack that is low in calories, fats and sugars.

Step 4: Do not quit

To succeed in losing weight in 10 days you need to have discipline to follow your diet strictly for that period. In case you feel bored eating the same foods over and over again, you can try a new recipe every day. It does not have to be something complicated, just something different. Find those foods items that satisfy your taste and explore new cooking methods (try steamed or barbecued). Use herbs for your salads and grilled meats and try to combine each of your meals with green veggies and fresh fruits.

How to lose weight in 10 days with exercise

Exercise is necessary for fast but permanent weight loss. The six exercise tips below can help you lose weight in 10 days and can guarantee that weight loss will continue and most importantly that you will keep the weight off.

1. Aerobics: Start with running on a treadmill for 60 minutes (even with a slow speed). You can split your workout in three, 20 minutes sessions (morning, afternoon, evening). You need to do this every day for the next 10 days.
2. Stretching Exercises: You can start your day with 3-5 minutes of gentle stretching exercises. This is particularly important, since it will relax your hip muscles and give more flexibility to the spine. It is a great way to start and end your day.
3. Weight lifting: While aerobics is a great way to lose fat, if you add weight training and resistance exercises to your workout plan you will achieve a faster weight loss. Weight lifting can help you build more muscles, which in turn will accelerate the fat burning process even at periods of rest. Start with moderate weights, with 1-2 sets of 8-12 reps twice a week on non-consecutive days, and choose an exercise for each muscle group: arms, abs, chest, back and legs. If your physical condition allows it, increase the weight and do exercises that are more difficult.
4. Perform your exercises correctly: While working out make sure you stand correctly, i.e. with your body straight and slightly stretched. Spend a few minutes and inspected your attitude in the mirror. Pull your shoulders back, lift your chest and tighten your abs. Try to make this position your ‘normal position’. Ask your personal trainer for assistance.
5. Exercise for fun as well: If you are getting bored with aerobics and stretching then you can take yoga or dancing classes (highly rhythmic dance). It is very important enjoy your exercise sessions and have fun in the process. Do not just stay in one form of exercise but also try different activities that can keep you fit and happy at the same time.
6. Spend some time for YOU: You need a relaxing activity, whether it is a delightful bath or a massage or sometime of loneliness along with your favorite music. Ten minutes suffice to refresh your mind. Remember that your body needs to rest as well.

How to lose weight in 10 days naturally

So, you’ve decided it’s time to shed some pounds for an important event or you’re just sick and tired of being around ten pounds overweight. Well, you can do it if you put your mind to it. It just takes a little determination combined with a realistic yet healthy perspective towards losing weight. In this section, we will give your some tips on how to lose weight in 10 days, in a healthy and natural way.

1. You are no longer in the “Fast” Lane

If you want to find out how to lose weight in ten days, then you will definitely have to stave off your hunger with more healthy foods. That means you will not be able to make a trip over to your favorite fast food restaurant, bakery or deli nor visit any vending machine that offers such “treats” as potato chips, pork rinds or any foods that lack nutrition but provide plenty of calories. Forget that such foods exist if you want to make a commitment to your diet plan. That means you will have to avoid any foods made with white flour, any sugary foods, all fried foods, red meat and any meat that is processed like bologna, hotdogs or sausage.

2. Get Moving

Another step you will need to take is to exercise at least five days a week. If you are not used to a daily routine, it is probably better to start with, say, ½ hour walking per day. You have to keep moving to a certain degree if you want to speed up your metabolism to lose weight quickly. (see how to lose weight in 10 days with exercise to get some ideas)

3. Stay Hydrated

Next, you will have to make it a goal to consume an adequate amount of water daily. Water assists in cleansing the system and speeding up your metabolic rate so drinking water between meals and after exercise is one of the most effective ways to get rid of any surfeit of weight quickly. If you do not want to drink plain water, choose a flavored variety that does not have any calories. If you are wondering how much water you should consume per day, simply take half of what you weigh. This is the number of water ounces you should drink per day. Therefore, if you weigh 130 pounds, you should drink 65 ounces of water. Since there are 8 ounces in a cup, then you should drink about eight 8-ounce glasses of water daily.

4. Forget the Coffee and Cola

In addition, you will have to give up the caloric beverages you may now consume. Therefore, you will need to forgo the lattes with extra cream or any cola that have extra calories. Keep your coffee consumption to a minimum because caffeine can disrupt one’s digestion. If you want to lose weight “naturally”, do not add caffeine to the mix. You can instead opt for high alkaline drinks that give you energy and help your body get rid of the unnecessary toxins.

5. Catch your Zs

Getting your proper rest is essential too. You cannot digest your food properly if you are not getting enough sleep. You need the additional sleep so your body can recuperate from the day’s stresses and activities and function well metabolically. Studies have shown that people who do not obtain the proper amount of rest often will have a harder time losing weight and keeping it off in comparison to those people who get their proper beauty sleep. Therefore, sleep is important to anyone who wants to look good as well as lose weight and stay slim too.

6. Slimming Foods

You already know what you cannot eat. Now you can concentrate on what foods are acceptable with respect to effective weight loss, especially if you want to take the weight off in ten days. If you plan your diet around the basic four food groups, that is a good start. You can be assured that you will definitely lose weight and keep it off if you focus on eating fruits and vegetables and keep such foods as part of your mainstay nutritionally.

7. Eat your Greens

Eat broccoli and cauliflower everyday as these vegetables contain fewer calories than what it takes to digest them. In addition, lettuce can be prepared in a number of different ways. Prepare a salad with iceberg lettuce, a little cabbage, cherry tomatoes, cucumbers and slices of carrots. Top with a sprinkling of unsalted almond slices. For a dressing, use olive oil, vinegar, and you will be well on your way to being thinner after ten days.

8. Optimum Nutrition

Make sure you steam your vegetables so they will hold most of their nutritional value. Fruits will play heavily in your weight loss plan too so make sure you have apples, oranges, grapefruits, cantaloupes and kiwi on the menu.

9. A Slimming Selection

Bran is equally helpful when you are losing weight. You can have it every day for breakfast and notice a reduction in your weight in the frame of ten days. Bran is a notable food as it has been proven to help people lose weight and keep it off.

10. Detox

As you can see, many of the foods are fibrous which help in cleansing the system. When you cleanse or detox your system, you also speed up your metabolism and utilize nutrients more effectively. As a result, you not only speed up your system so it burns calories more efficiently, you will also feel more energized. Therefore, you are better able to participate in exercise without feeling sluggish or rundown.

11. The Basic Plan

Therefore, it is important to include fruits, vegetables and bran in your diet plan. In addition, add whole grains, chicken, fish and legumes to further your efforts toward quick weight loss.

12. The Benefits of Legumes

Legumes such as red beans, pinto beans, lentils and lima beans satisfy the appetite and provide the needed protein and fiber that will speed up your metabolism and help you burn calories with more proficiency.

13. Add Chicken and Fish

Eating chicken and fish are good protein foods and do not have the additional fat that inhibits the effective loss of weight. So, add them to your menu if you want to shed weight fast.

14. The 10-Day Guarantee

If you eat any of the aforementioned foods in measured portions and consume plenty of water while exercising at least five days per week, you will see your weight drop to your desired goal in only 10 days.

It is possible to lose weight in 2 weeks. Although it is suggested that you should not lose a lot of weight very fast, you can start losing weight in a healthy way if you follow 10 golden rules of how to lose weight in 2 weeks.

Lose weight in 2 weeks

Since we published this article in 2009, we have received many comments asking for two specific things: 1^st what is the fastest way to lose weight in 2 weeks and 2^nd what is the best way to lose weight in 2 weeks. Both questions are valid since the fastest is not always the best way when it comes to losing weight.

Fastest way to lose weight in 2 weeks

To understand the fastest way to lose weight in 2 weeks, let us make some calculations and explain some basic weight loss concepts.

Step 1: 1 pound of fat is approximately 3500 calories. Therefore, to lose 1 pound you need to consume 3500 calories less than what you need for normal body functioning (breathing, digestion, sleeping etc) + physical activities (walking, doing work, etc.).

Step 2: You need to decide how many pounds you want to lose in a period of 2 weeks. If for example you want to lose 4 pounds then this means that you need to save 14000 calories (4×3500) in 14 days or 1000 calories per day.

Step 3: You need to calculate how many calories to lose weight using our online calculator. This will give you the amount of calories you need per day in order to maintain your weight. You can then substract the number calculated in step 2 above and find out the net amount (calories consumed – calories burn) of calories you need per day in order to lose weight in 2 weeks.

For example:  A woman aged 36, height 1.60, weight 80 kg wants to lose 4 pounds in 2 weeks. Using our calorie calculator, we can see that her daily calorie requirement is 1800 calories. This is the number of calories needed per day in order to maintain her current weight.

To lose 4 pounds in 2 weeks she has to save 1000 calories per day through a careful diet, exercise and activity (as explained in detail below). Her net calorie intake should go down to 800 calories (1800-1000).

Best way to lose weight in 2 weeks

The above explanation on the fastest way to lose weight in 2 weeks does not take into account one important parameter: the recommended amount of weight to lose in a week is 1-2 pounds. Therefore, in a period of 2 weeks you can lose 2-4 pounds maximum. Anything above that is not healthy and should only be attempt after consulting with your doctor.

How to lose weight in 2 weeks  – 10 golden rules

Rule #1: Stop eating fast food

If you want to lose weight in just 2 weeks then you definitely need to remove (or at least reduce) the consumption of fast food. Fast food, many times referred to as junk food, is full of calories and it is not a healthy choice for your diet. So, stop eating fast food or eating out and replace soft drinks with water or green tea. When eating out you eat more calories than you need because the meal portions are most of the times larger than what you need.

Rule #2: Eat more fiber

Fiber is very important to help you have a feeling of fullness for a long time. This way you will not need to eat un-healthy and full of calories snacks between meals. A very good way to get more fiber is to eat as much fruits and vegetables as you can. If your goal is to lose weight in 2 weeks then you need to make sure that you eat a lot fruits and vegetables. You can take at work a couple of fruits to replace snacks. You can eat the one in the morning to keep you satisfied until lunch and the other one in the afternoon to replace sweets. With your meals you can have vegetables (boiled or fresh) as a side dish.

Rule #3: Burn more calories than you consume

Besides the theories of weight loss, if you actually want to lose weight in 2 weeks then you need to eat less calories than what you burn. Using the simple methods mentioned above you need to reduce calorie intake by 500 calories per day. You can do this by stop drinking soft drinks (this will immediately save you aprx 200 calories), and by removing high in fat foods from your diet and replacing them with low-fat foods. For example you can stop eating fried and processes foods and start eating lean meats, and a lot of fish (especially tuna). This will not only accelerate your weight loss efforts but it is also healthy and beneficial for your health.

Rule #4: Increase your metabolism

If you manage to increase your metabolism then you will be able to lose weight in 2 weeks. You can increase your metabolism by eating small meals more often. You can start by eating 5 or 6 small meals per day instead of having 2 big meals. By eating small meals more often your body has a continuous supply of fuel and you will not feel hunger. On the opposite if you do not eat small meals and eat just 2 big meals then in-between meals you will feel hunger and look for snacks. This will destroy your weight loss efforts. By eating more frequently you will save a lot of calories and by the end of the second week you will start seeing results.

Another factor that contributes to your metabolism is breakfast. If you want to lose weight fast then you should not skip breakfast. Breakfast is the most important meal of the day and it is proven that if you want to lose weight you need to eat breakfast. This is because during the night your body is working to burn the extra calories and needs re-fueling in the morning. Also eating a good breakfast will keep you until lunch time and thus you won’t have to look for unhealthy snacks.

Rule #5: Water, water and more water

It is not possible to read about how to lose weight and not see a point about water. Our bodies are 75% water and it is needed from our body to carry out the fat burning process. With no water the fat burning process is reduced and you will not lose weight fast. When you try and drink 10 glasses of water per day then you can help the burning process and also you will save yourself from a number of calories because water will give you a feeling of fullness and you will eat less. In addition water will keep you hydrated and assist you in flushing toxins from your system. Drinking a lot of water is a very healthy habit.  Try to carry with you a bottle of water throughout the day and drink as much as you can. Water has no calories and can only do good to your weight loss efforts and health.

Rule #6: Physical activity and exercise

One way to lose weight in 2 weeks is to follow some strick diet rules, such as the ones described above. Another way that can accelerate the process and ensure that you will not get the weight back once you stop the weight loss diet is physical activity and exercise. When we are referring to fast weight loss, exercise plays a very important role in the whole process. Physical activity and exercise rises your internal temperature causing you to sweat and burn calories. At the beginning you should try and exercise 3 days a week for at least 45 minutes per day. You should try and gradually increase that to 1 hour per day, 4 days per week. Examples of exercises you can do include walking, running, biking, swimming, stair stepping, rope jumping and rowing. It is understood that this may not be the easiest thing to do but if you need to lose weight fast you will have to introduce some form of exercise to your schedule.

Rule #7: Weight Training

Weight training can help you build more muscle mass. The more muscles you have the easiest is to increase your metabolism. Weight trainning can add the extra bit on your weight loss efforts and can help you start losing weight in 2 weeks. The advantages from weight training are twofold. First you accelerate the burning process by building more muscles and second it is very good for your health and bones and can protect your from several diseases as you grow old (for example osteoporosis).

Rule #8: Eat more white meat

Some very nice tricks that can instantly save you calories and help you lose weight in 2 weeks concern dark and white meat. Dark meat has about 15% more calories than white meat. For example a turkey breast with the skin (it is better to remove it) has about 155 calories while the same quantity of dark meat has 185 calories.

Rule #9: Steam cooking is the healthiest way to cook your food

Steam cooking is a very healthy and easy way to cook. Steam foods are prepated quickly and have low calories. This is because you do not need to add anything to your food besides water. There is a large variety of foods that can be steam cooked. These include rice, vegetables, meat, fish, poultry and several other types of foods.

Rule #10: Enjoy your food

You should try and enjoy every bite of your food. Food is an enjoyment and this is how you should look at it. For food to be delicious it doesn’t have to be full fat and full of calories. Low fat foods are nowadays as tasty as the normal foods. Try to eat foods that require crunching and chewing.The more you chew you food, the less are the chances that you will eat more than what you need. Great “crunch” foods include carrots and broccoli. The more chewing the more calories you will burn.

If you follow the above weight loss tips and tricks you will be able to lose weight in 2 weeks. Of course this will not be the end of your weight loss efforts but it will be a good starting point that will give you encouragement for the future.