The Comprehensive Guide On How To Lose 15 Pounds In 2 Weeks
Often with special events and different occasions, we require a special program that can allow weight loss in a small span of time. Whether you need to lose weight to get in shape for a wedding or a party, rapid weight loss can help you look amazing and beautiful, however, it is also definitely based on whether you can keep the weight off the bay in the long stretch. If done right, this may allow you to kick-start a plan for a long-term weight loss program and give you the motivation you need to go through with the plan.
While losing 15 pounds in 2 weeks seems like an incredible diet and a pretty great option to go with, remember that rapid weight loss programs like these are ultimately not sustainable unless you make some real lifestyle changes and continue on the path of fitness and well-being. The most effective 2-week weight loss programs will not incorporate crazy diet pills or unsafe practices that can lead to more weight gain and cause a lot of side effects, but are based on lifestyle changes and dietary regulations to ensure the lost weight is lost in a safe and effective manner which does not end up harming your body more.
Keep in mind that the weight loss will be regained pretty quickly if you do not switch to a long-term diet plan and incorporate some of the lifestyle changes into your daily routine. If you are a diabetic or have heart conditions, this may be a good idea and approach to kick-start a healthier lifestyle as it produces quantifiable and tangible results that are satisfactory, however, it is also important to remember that losing this much weight in such a short span of time can often lead to health complications. Moreover, it can adversely affect you in a number of diseases or disorders and it is always advisable to get in touch with your doctor or a medical professional to determine if a crash course diet loss is okay for you.
In this article, we are going to be looking at some of the best dietary regulations that you can follow to lose 15 pounds in 2 weeks and get to your ideal weight, some ways to keep yourself motivated, some of the ways you can maintain the lost weight from coming back as well as explore the risks associated with a continuation of these kinds of extreme weight loss programs over a long period of time.
How to gain motivation to lose 15 Pounds in 2 weeks
The hardest part about losing weight is staying motivated. Especially since this diet is so restrictive in nature, it can be really hard to be motivated to participate in the diet and retain your motivation. Mayo Clinic suggests that the steps to gain motivation includes making a commitment, finding the inner motivation, setting realistic goals, enjoying healthier food options, staying active and changing your perspective as the guide to staying healthy.
Making a commitment entails the understanding of the fact that losing the 15 Pounds in 2 weeks simply is not the end of the path. Without proper maintenance, it will revert back to normal. If you wish to lose the weight forever, you will need to make a commitment to eating healthy and staying active. Finding your inner motivation can be hard, but no one can help to set you on this path if you do not want it yourself. Having a friend or family member doing it with you can be such a tremendous help as you may help motivate each other to follow through with the diet plan and the new healthy lifestyle. Setting realistic goals is the key to sticking to any diet or exercise plan. If you set yourself an impossible goal and aim to continue on this diet, you will end up feeling extremely lethargic and sooner or later, end up harming your body.
While this diet can be used to jump-start your goal, it is best supplemented by other types of weight loss programs that are more sustainable and healthier in the long run. This may start with enjoying healthier food options, for example, cutting out sugars and fast food from your diet and being conscious of the food that you consume as well as cooking your own meals are practices key to this diet and practices that you can carry forward on your journey to be a healthier person overall. Staying active and working out are key parts to maintaining your weight and staying healthy as well. Though in this diet, you start off with easier and less intense workout plans to ensure you conserve your energy and do not feel faint from the extreme diet restrictions since the diet cuts out most readily available sources of energy i.e. carbohydrates.
The last but not the least is to change your perspective. Whether you attain the targeted weight loss or not does matter, what matters is you sticking to the commitment of making healthy choices as such and ensuring that you make the best decisions for your body and health. The scales do not matter, for the only thing that is actually important is the body fat percentage which will go on decreasing as you stick with a healthier lifestyle. With a little perseverance, you can gain back the initial loss of energy and feel better about yourself overall.
How to lose 15 Pounds in two weeks
It is, in fact, possible to drop around 15 Pounds in just a span of two weeks.also, you can
Lose 20 Pounds in 2 Weeks While you may think that the way to go about this is to work out or go for extreme high-octane exercises, the truth is, exercising takes time to show results. Simply going for extremely rigorous exercises in a short period of time will burn you out and will not show results in the short span. While working out is good for more long-term weight loss programs and do show effect in those scenarios, for a quick fix weight loss plan, it is only a diet and exercise combo that will give you the desired effects. Keep in mind that this diet is strictly for a short-term weight loss plan and is unsustainable in the long run.
Diet plan to lose 15 pound in 2 weeks
Consume 1100 to 1200 Calories a Day
The 1100 calorie diet plan has taken over the world because of its ability to show results in a really short period of time. The low-calorie diet plan includes dieters consuming around a total of 1100 calories of food on a daily basis. The reason why it works is that the drastic reduction in the calorie intake causes an impressive weight loss due to the little to none physical activity, which makes the diet feasible for people of lighter frames who get little to no exercise. If you are a high activity and high physical movement person, this may not be the ideal diet for you. The 1100 calorie plan can generate a calorie shortage of around 500-1000 calories which can help to burn around 8% fat. If you are planning to embark on this diet plan, it is crucial to contact a doctor or a dietitian to ensure that this diet is safe for you.
If you weigh over 165 pounds or lead an active lifestyle, it is necessary for you to consume at least 1300 calories on a daily basis. This is not feasible for a long-term diet either and is not sustainable. The 1100 calorie diet should be avoided by anyone who has a complex medical history with diseases that require a particular diet or if you have a history of eating disorders. A number of factors can determine the diet that works for a particular person including their age, body weight, muscle health, bone density, mental health, genetics and medical history. Please contact your doctor to ensure that this diet is suitable for you before you start on the diet.
What to eat
When you are trying out the 1100 calorie diet, focus on making your meals smaller and more frequent. You will also have to regulate the intake of sugar, carbohydrates, and fats. Alcohol consumption has to be strictly avoided, however, you can take black coffee in moderation. For this diet, you have to let loose on the exercise and kind of be more laid back and exclude rigorous exercise as there is little to no energy left to work out because of the low calorific intake. Choose the food items you are going to consume carefully and make the calories you do intake count, which means the elimination of any food that is empty calories. Your diet should be full of foods that are rich in Vitamins, fibers, and proteins which are good for you and ensure that the food you take meets your nutritional requirements.
Please note that some people aim to lose 15 Pounds in less than 2 weeks trying to reduce their daily calories intake to 800 calories a day that’s just fine if you started with 1100 calorie in your first week.
The diet calls for a reduction in the consumption of a whole food type like trans-fats or carbs as the body needs nutrition to boost health. You can include calcium by incorporating low-fat milk and vegetables. Incorporate a lot of fruits into your diet such as oranges, kiwis, pears, cantaloupes, strawberries, blueberries and blackberries since these contribute minimal calories and can be used in salads. Include a lot of green vegetables like celery, spinach, broccoli, zucchini, artichokes and others which are very rich in minerals and vitamins along with being pretty low-calorie items. Cabbage is a good food since it has a lot of nutritional fiber with as low as 35 calories. Pick the fruits and vegetables that are organic and are the brightest in color as they have the highest concentration of minerals and nutrients. here are 22 simple fruit and veggies also help you detoxification while losing weight and 25 best high-fiber low-carb food also will help your digestive system to work well.
What to avoid
There are a number of foods that you will need to avoid when you are opting for an 1100 calorie diet. Since the basis of this diet is elimination to arrive at that calorie count, you will have to avoid a number of foods to have a low enough calorie count. The first and foremost thing to exclude is any type of fat or oil and we mean any kind of oil, whether it is coconut oil, walnut oil, groundnut oil, lard, butter, almond/peanut butter, cheeses. This will ensure that the food you consume does not have any type of empty calories which will push it above the 1200 count whatsoever.
Nuts are pretty high in calorie and should be avoided altogether. This includes cashew nuts, hazelnuts, walnuts, watermelon seeds, coconut, chia seeds, pistachios, peanuts, pine nuts or Brazil nuts. The same rule extends to dry fruits as well such as prunes, dates, cranberries, apricots, dried currants, and figs. Dried fruits have excess sugars and salt and can have a high-calorie count. Replace with the above mentioned fresh fruits for the lower calorie count.
Among the fruits and vegetables to avoid, you should cut out fruits that are extremely sweet like mango, avocados, custard apples, litchis, starchy vegetables like corn, potatoes, soybeans and Lima beans. Proteins that you need to avoid include tofu, pork, lamb and beef or salmon, basically, proteins that are extremely fatty. Opt for lean meats and vegetables to boost your protein intake.
A low-calorie diet, while a great idea to ensure that you lose weight fast, it will not give you enough energy which makes this diet pretty unsustainable for a long period of time. It can help you understand the basics of how to count the calories you consume on a daily basis and can help you plan ahead in a much more relaxed fashion with maybe not as many restrictions to arrive at a diet that can actually be used for a long time.
Exercise plan to lose 15 pound in 2 weeks
- Low-impact Exercises
If you are choosing to participate in this diet plan, one of the things you need to ensure is to not strain yourself. The low calories ensure that you will be pretty low on energy throughout this period of time and do any sort of rigorous activities will leave you feeling light headed and dizzy and can have an adverse effect on your body. During this period, it is more advisable to let loose on the workout and opt for low activity workouts like jogging, brisk walking or swimming. This will not only help to conserve energy but also burn any extra calories, thus boosting the effectiveness of the diet plan. here is 5 components of fitness choose whatever you like.
- Coffee and working out
By coffee, we mean unsweetened, black coffee. Consuming a cup of coffee an hour before you work out can ensure that you have the energy you need to complete the workout. Since you are likely to be low on energy with this diet, this can really help to give you the energy you need. Moreover, with its powerful antioxidants, coffee can help to burn more calories while working out.
- Make your own meals
While you are in the weight loss program, one of the changes that you will need to make is to cook your own meals. Since the aim is to limit the calorie intake to 1000-1100 per day, it is almost impossible to arrive at this count if you opt to eat food from outside, it will exceed the calorie count. Since there is no way to know the exact things that go into your food, you will not be able to count the calories you are consuming. With preparing your own food, you have better control over the portion size, what you consume and the way you cook it. For example, instead of using any type of oils, which has a lot of calories per tablespoon, or butter, you can use a cooking spray that does the job without being heavy on the calories.
Cooking your own food can be a sustainable practice that helps you keep the calories at bay even after the two weeks are over. With greater control over what you consume and practices like meal prepping for your day or even making sure you have emergency healthy snack options, you can ensure that you keep the hunger pangs at bay. This can keep you from consuming unhealthy food that can lead to unnecessary weight gain.
- Read Food Labels
This is generally a good idea when you are trying to remain healthy and ensure that you stay within the calorie count for this diet. Since the diet is so restricted, it is important to note down and ensure that the calorie count of the food that you are consuming stays within the 1000-1100 mark. Maintaining a food journal can help you plan out your portions and give you an idea of how to ensure you stay within the diet constrictions.
In general, this is a good idea as well since it can really help you to know what you are consuming and make more health-conscious choices for your body. It can also help you avoid any type of excess fats, preservatives or unhealthy parts of the food. Looking at the labels can be especially helpful for maintaining the lost weight as well.
- Water consumption
We always keep saying that the water is such a magic element that is absolutely key to any diet program. Drinking lots of water can help to keep you feeling full of meal times, regulate your mood and boost your level of energy during dieting. Ensure that you keep hydrating yourself as it can boost your metabolism rate and give your skin a healthy glow. However, do not drink sugary drinks like packaged fruit juices or sodas, instead, opt for unsweetened lemonades or simple water to keep yourself hydrated. Drink at least 4-5 liters of water on a daily basis.
- Get more sleep
Since this diet is so low energy giving, ensure that you get some extra sleep at night to get the energy you need and prevent feeling sluggish or demotivated. It can also help boost your metabolism and aid the weight loss process.
Tips to maintain lost weight
There are a number of practices you need to do to ensure that the lost weight does not come back and you don’t regain the lost weight. These include-
- Exercise regularly : Exercising for 30 minutes daily can help balance calorie intake and burned and help maintain weight.
- Monitor your weight : Monitoring your weight can help you keep track of your progress, however, do not be disheartened if you do not reach your weight loss goals, being healthy is the ultimate goal.
- Be prepared for any setback: While it is very likely that you will have cheat days and setbacks, planning ahead and getting back on track is important.
- Cheat days: Ensure that the number of cheat days occurs minimally and you do not fall into a pattern of healthy eating followed by binging.
- Sleep well : Ensure that you get enough sleep to ensure that the ghrelin or ‘hunger hormone’ levels stay within check and you get enough energy to stay active.
- Avoid Stress: Stress can lead to weight regain by increasing cortisol levels that slow down your metabolism. With stress-relieving activities like yoga or meditation, you can control your stress levels.
- Keep a food journal: Logging the food you consume daily can help maintain lost weight by helping you track the calories you are consuming.
- Consistency: Being consistent with your healthy lifestyle habits can help maintain weight loss.
- Mindful eating: This is a practice that guides you to listen to what your body is telling you in terms of appetite and being attentive during eating and can prevent overeating.
Risks of rapid weight loss
While very low-calorie diets like this can be a source of rapid weight loss, other practices like pills or fad diets can be extremely harmful to your body. Side effects, according to WebMD includes :
- Gallstones, affecting 12-25% people on sustained rapid weight loss programs.
- Electrolyte imbalance
- Fatigue and dizziness
- Hair and muscle loss
While a very low-calorie diet like this will not produce side effects since it is for a very short period of time, it can still be really problematic for people with any existing medical conditions arising from deficiencies, low blood sugar levels, anemic people or any other person who is on a pre-existing diet due to any particular health condition. It is extremely important to consult with your doctor or your medical professional to check if this diet or any diet for that matter is suitable for your body before you decide to embark on the journey.
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