It is so very possible to lose 20 pounds in 14 days. I’m not talking about diet pills or weight loss surgeries – all I’m talking about are small sacrifices combined with specific techniques. And rather than giving you a one-size-fits-all regimen, I really think you’re more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.
So choose at least four of the below science-backed and proven tips, and promise yourself that you will work them into your schedule for 14 days straight.
If you feel ambitious, tack on a few more. The more you pick, the more weight you’ll lose. If you start now, by this time next week, you’ll look and feel way lighter and in two weeks, you’ll have reached your goal and possibly more!
1. Don’t drink anything else but water
A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.
Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.
2. Stay away from white bread and pasta
Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. Simple carbohydrates wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later.
To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the entire 2 week duration. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.
3. Exercise for 30 minutes a day
Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously.
Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.
You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. And if you decide on a HIIT workout, you’ll be able to cut your time by half.
4. Drink coffee an hour before working out
This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout. You’ll burn more calories without realizing you’re pushing yourself harder.
5. Sleep an extra 30 Minutes every night
That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz’s equals better muscle tone.
6. Make one food sacrifice
Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab. Your body won’t even notice their absence.
7. Eat salmon for lunch
It’s packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn’t matter how it’s cooked) may immediately make your face look a bit more contoured.
8. Stand up straight
Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.
9. Do squats and planks
Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of squats and 3 sets of 30 seconds of planks. Remember to tighten your abs, butt, and legs temporarily while performing those exercises.
10. Try the 2-week Diet
One of the big mistakes that many women make and thus not lose weight is that they overcomplicate things. With weight loss, often times, simplicity is best.
If you think you’ll find it hard to follow the above tips and require more structure and discipline to losing weight, then consider using The 2 Week Diet plan. The 2 Week Diet plan only has a few smart, easy-to-follow guidelines that are most effective for superior results.
The 2 Week Diet plan has produced amazing results for thousands of women and it does it without millions of rules. See the 2 Week Diet plan now.
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