Cut out sugary foods and drinks.
Studies show that sugary foods and drinks are the main culprits behind weight gain. This is because they are addictive, and we consume more than our body needs. Sugar is stored as fat, so cutting it out of your diet will help you lose weight.
Here’s how to do it:
- Avoid sugary drinks like soft drinks, fruit juice and energy drinks.
- Cut down on processed foods such as candy bars, cookies, ice cream and pastries.
- Choose whole fruits instead of juices or dried fruits for sweetness in your meals (e.g., mix berries into yogurt).
Eat less salt.
Even though it might not seem like it, salt has many negative effects on your body. A high-salt diet can lead to weight gain and fatigue. It also increases blood pressure, which can be dangerous for your heart health and overall wellbeing. If you’re serious about losing weight in 2 weeks, consider eating less salt. To help you achieve this goal:
- Eat more fresh fruit and vegetables rather than processed food
- Avoid adding salt to food yourself (e.g., at the table) or in recipes
- Read food labels carefully
Focus on protein, not carbs.
Protein is an important building block of bones, muscles, cartilage, skin, and blood. In fact, protein makes up over half of the body’s total dry weight. Protein helps you feel full longer and can help you lose weight by keeping you full between meals. It also can help you build and maintain muscle while fasting or dieting.
Get more active.
As you know, the key to healthy weight loss is burning more calories than you consume. The good news is that you can accomplish this goal by simply being more active!
The easiest way to increase your activity level is to add more walking into your daily routine. You might also consider taking a dance class or playing intramural sports with friends if you haven’t done so in awhile.
Another great way to get moving is through interval training, which involves alternating between periods of high intensity and low intensity during each session. You could do this by running sprints on a treadmill or hill repeats on an outdoor track; either way will help elevate your heart rate and burn fat at a faster pace than typical cardio workouts do
Eat smaller meals more often.
If you want to lose weight in 2 weeks, try eating every two to three hours. This will help stabilize your blood sugar and metabolism, which is especially good for those people who suffer from high blood pressure or diabetes. By eating small meals often instead of large meals, you can keep your metabolism working at a faster pace and prevent it from slowing down when you eat only once per day.
If you’re worried that eating more frequently might make it harder for your stomach to handle larger portions (which could lead to overeating), don’t be! Eating smaller portions more often actually has the opposite effect: Instead of making us feel full after one large meal, we’ll feel satisfied with multiple small ones throughout the day. If anything, this strategy helps us avoid snacking between meals; if we keep our calorie intake consistent throughout our days by eating five times instead of three times per day, then there won’t be any room left over for junk food because everything else has been eaten up first!
Don’t skip breakfast.
One of the best ways to lose weight is to eat breakfast. That’s right: if you skip breakfast, you’re more likely to gain weight. According to research published in the journal “Nutrition”, eating breakfast helps you burn more calories throughout the day, improve concentration and focus, make better food choices and even help you lose weight.
Get more sleep.
- Sleep. Sleep is important for weight loss, and it can also help you keep the weight off. A lack of sleep can lead to increased hunger and cravings for junk food, which can cause weight gain. On the other hand, getting adequate sleep helps your body perform at peak levels so that it’s less likely to store excess fat as a result of overconsumption or reduced activity levels.
Watch what you drink.
Drink your calories, not eat them. Drinking your calories is the easiest way to gain weight. If you’re trying to lose weight and don’t have time to make lunch every day, pack a healthy protein shake instead of grabbing a soda from the gas station on your way home from work.
If you aren’t going to be able to give up alcohol completely (and if we’re being honest here, no one should be giving up alcohol completely), limit yourself by drinking only two drinks per week and switching between red wine and white wine each night so that there’s less sugar in your system overall.
In addition to limiting what goes into your body when it comes down to food choices and alcohol consumption, also make sure that what goes out of our bodies is properly flushed out by drinking plenty of water throughout the day (aim for 6 cups). Coffee counts too! One cup has almost as much caffeine as an ounce of chocolate—so if coffee isn’t normally part of your routine but could help with keeping off those extra pounds…well then maybe try adding some beans or grounds into your morning routine!
You can eat healthy and lose weight in a short time frame with these suggestions
- Cut out sugar by limiting your intake of sugary foods and drinks. Try to reduce your daily intake of sugar to less than 25 grams per day, or six teaspoons.
- Eat less salt by cutting back on processed foods and reducing the amount of salt you add during cooking or at the table.
- Focus on protein, not carbs: Eating too much carbohydrate (carbs) can cause spikes in blood sugar levels that make you feel hungry again soon after eating. It’s better to eat more protein-rich foods such as lean meat, fish, eggs and tofu to keep your blood glucose level stable throughout the day.
