I started writing on this blog for a few months now, and I have been thinking about how I can help improve the health of my readers. So, I posted a poll on my facebook page and the response was balanced. Some wanted help with losing weight while others wanted help with gaining muscles. This made me think about how to lose weight naturally in 2 weeks or less. And because I love all my readers, I will be posting regarding both the topics, starting with some weight loss food and exercises that you must include in your routine.
I did some research for a few months and I will share some of the best weight loss food like avocado, quinoa, wild salmon and many more in this post. So this will be a long post as I will discuss 7 different weight loss food along with exercises and fasting pattern. You might want to pin this post for future reference.
When it comes to losing weight naturally in weeks you must have a clear approach to achieve your goal. The three main components to help you lose weight in 2 weeks are Diet, Exercise and Intermittent Fasting.
You have definitely heard about this fruit if you have ever tried or thought of dieting. But have you ever thought why this fruit is so popular amongst all fitness freaks? If not then I will try and discuss as much as I know about it.
Avocadoes are filled with nutrients like vitamin K, Folate, Riboflavin, Niacin, Magnesium and many more (1).
And mostly avocadoes are considered to be a rich source of fats. If you have read my other posts you definitely know fats are essential and consuming fat doesn’t make you obese.
It is rich in oleic acid which is found to reduce cardiovascular diseases and other metabolic syndromes. If you are wondering what is a metabolic syndrome, then in simple terms it can be explained as a group of health problems like elevated blood pressure, accumulation of fats around the waist etc (2).
And if you are still not impressed with it you need to know that avocadoes can increase the absorption of nutrients like carotenoid from other vegetables if they are consumed along with avocadoes (3).
2. Greek Yogurt
You might love this creamy semi-solid superfood and you will love it more after you know the health benefits it brings with it.
The human body is a complex ecosystem and our gastrointestinal tract consist of no less than 1 trillion microorganisms. Some of which are friendly while others are not. These not so friendly microorganisms have the potential to interfere with the natural process of absorption of nutrients from food and can also affect our gut health negatively.
Greek Yogurt is found to decrease Proteobacteria, a class of bacteria that are responsible for different intestinal diseases (4).
And your gut health is very important if you are planning to live a long and healthy life. And when your primary source of protein is animal meat it is better to have at least two servings of greek yogurt every week to help balance the microbiomes.
Watermelons are juicy and everybody loves to have them either fresh or frozen.
And you should also include them in your diet because of the health benefits they come with.
Watermelons may not be the best source of antioxidants as compared to other fruits but they have compounds like citrulline and lycopene which help the body to build amino acids.
Citrulline is converted to an amino acid arginine in the body. And we all know how essential arginine is in the process of building lean muscle mass(7).
Watermelons are a better source of lycopene than tomatoes. Lycopene has numerous health benefits including lowering heart diseases risk, preventing from certain types of cancer.
Intake of watermelons can also protect skin from damage caused by too much exposure to the sun because of the nutrient lycopene (8).
If you hit the gym 5-6 times a week then you will be glad to know that all the muscle soreness you get from the gym can be reduced by the intake of watermelons (11).
If you are still wondering whether watermelons are a good addition to your food list then I will also like to add that watermelons can not just help in weight loss but also lowers blood pressure and reduce aerial stiffness (12, 13).
4. Chicken Breast
If you want to find the key to the mystery of how you can lose weight in few weeks naturally then the answer is ‘Chicken Breast’.
Why? Because it is the most important source of lean protein. And affordable for most of the people in most of the countries.
The high content of protein in chicken breast makes it the weight-loss superfood we know of.
Consuming a moderate amount of protein daily can increase the calories burned on a daily basis (14).
Studies show that increasing your protein intake can help lower body fat drastically (15).
However, it is always recommended to keep the protein intake moderate. The daily intake should be around 25% of your total calorie intake.
If you are on a calorie deficit diet then consider blueberries to be your friends. I know many of you love blueberries because of the taste. I do too.
Blueberries have one of the highest antioxidant levels. These can also help in reducing DNA damage. DNA damage is one of the main reasons behind aging and cancer (16).
So you might have this question lurking in your mind that how can blueberries prevent or reduce DNA damage. The answer is “By neutralizing the free radicals in your body which can damage the DNA”.
Some studies have also shown that blueberries can help improve memory (17). This is done by the interaction of the polyphenols in berry with our aging neurons.
That is not all, blueberries can also help in recovery after exercise. According to a study done on 10 females, blueberries helped them recover much faster after exercise (18).
Blueberries also contain other nutrients like vitamin-C, K, fiber, manganese which otherwise are taken from multivitamin tablets and pills. But consuming vitamins and nutrients from fruits and vegetables is the safest way.
And the list of superfood goes on. And I will add more vegetables and fruits to the list above. But for now, let us jump into the next aspect of weight loss. The workout routine and exercises.
If you work and don’t find time to visit the gym daily, then I have a post discussing a home workout routine which you can perform to target almost every muscle group without having to go to the gym.
That said, I will now discuss how you can burn more calories than you consume on a daily basis.
Spinach is a leafy green vegetable rich in nutrients like iron, vitamin- c, k, protein, fiber and carbohydrates.
Carbohydrates in spinach are mostly fiber and help to keep you full for a longer period.
Iron in spinach helps in increasing hemoglobin levels in the body and helps in better transportation of oxygen in the body.
It also possesses compounds like lutein which can improve the health of the eye.
We all know that the main objective of dieting and working out is to stay healthy and keep diseases like diabetes, cancer and spinach can help us do so by reducing free radicals in the body.
It can also reduce high blood pressure levels.
Workouts for weight loss
If you focus on strength training then you are in luck because you are already performing exercises like squats, deadlifts which can raise your heartbeat off the ceiling.
However, for those who are not able to perform such strenuous exercises because of health problems or other reasons can follow my steps to burn extra calories.
Sprinting has been very famous amongst athletes for decades. And there is a fair share of reasons for it.
Before discussing how to incorporate sprinting in your workout sessions I will like to assume that you are intermediate and have tried jogging before.
Sprinting can be your best high-intensity interval training if you are short on time.
If you are into weight training and have reached a plateau where you can no longer see any progress in weight loss then you should incorporate sprinting in your daily workout routine. Sprinting can help with various health factors including body composition (19).
However, if you are an advanced athlete and want to tap into the next level of fitness, you can try sprint interval training(SIT). SIT has been argued to be strenuous and not beneficial for the general population but there are many studies that prove the efficacy of SIT.
But what is SIT?
Like the name suggests it is an interval training in which fewer repetitions of sprints are done for shorter periods. You can sprint for 10-20 seconds and then rest for 2 minutes. And the best part of SIT is that you can do only 2 sets of sprinting and you will effectively reduce fat if done on a daily basis.
Plyometrics can be used to increase agility, strength, and stamina.
Plyometrics training is done by elite athletes to improve their performance but can also be used by general people to improve physical fitness.
But if you are including plyometrics to your workout routine for the first time then make sure to increase the difficulty and the intensity of the training slowly.
And because you don’t need any equipment to do plyometrics, it can be done almost anywhere.
Plyometrics can engage several muscle groups like core, legs at the same time and can, therefore, be considered as full-body workouts.
Some of the plyometrics exercises include
a. Jump squats
c. Box Jumps
However, it is best to consult your physician before you including plyometrics in your workout routine if you have any health issues. Better be safe than sorry.
To see better results plyometrics training should be done in conjunction with strength training (20).
To help you lose weight in 2 weeks I have designed a workout routine you can follow for 2 weeks or maybe 4 if you like it. I have also included some strength training workouts to help you build some muscle mass during the process.
If you don’t have any muscle mass you will be skinny fat even after losing some decent amount of weight.
Day 1: Sprint Interval Training- Sprint for 20-30 seconds, 4 sets, rest for 2 minutes between sets.
Day 2: Plyometrics- Jump squats-25 reps, 4 sets; Box squats- 25 reps, 4 sets; Burpees- 30 seconds, 3 sets, rest for 1-minute between sets.
Day 3: Strength Training- Squats(5 reps, 4 sets); Leg Press(8 reps, 4 sets); Lunges(8 reps, 4 sets).
Day 4: Rest. You can do some low-intensity cardio on th 4th-day like jogging.
Day 5: Sprint Interval Training- the repetitions and rest period are the same as Day 1 of 1st week.
Day 6: Morning: HIIT for 10 minutes. If you have never incorporated HIIT in your training before, then starting off with 10 minutes of HIIT is the best option. You can gradually increase the time for HIIT after you feel like your endurance is increasing.
Evening: Strength Training- Deadlifts(6-8 reps, 4 sets); Pendley Rows(6-8 reps, 4 sets); Bench press(6-8 reps,5 sets).
Day 7: Plyometrics- Similar to day 2 of 1st week.
You can repeat the same workout routine for the next week if you think your body is not able to cope up. And if you think your body is ready to take it and you want to increase the rate at which you are losing weight then decrease 300 calories from your existing calorie intake and you can also perform the next advanced workout routine for the 2nd week.
2nd Week: (Advanced)
Day 1: Morning: HIIT for 15 minutes.
Evening: Strength Training: Squats(6-8reps, 4 sets); Lunges(8-10 reps, 4 sets); Leg Curls(8-9 reps, 4 sets); Leg extensions(8-10 reps, 4 sets).
Day 2: Rest. No low-intensity cardio or any other form of cardio. Your muscles need rest to recover.
Day 3: Morning: Plyometrics- similar to day 2 of the 1st week only this time decrease the rest between sets to 45 seconds between sets.
Evening: Strength Training: Deadlifts(8-10 reps, 4 sets); Bench press(8-10 reps, 4 sets); Bent over rows(8-10 reps, 4 sets); Inclined dumbbell press(8-10 reps, 4 sets), Decline dumbbell press(8-10 reps, 4 sets).
Day 4: Sprint Interval Training- Sprint Interval Training- Sprint for 20-30 seconds, 5 sets, rest for 2 minutes between sets.
Day 5: HIIT or LISS
Day 6: Rest and stretch your muscles to relax the stiffness.
Day 7: Sprint Interval Training- Similar to day 4 of the 2nd week.
Remember the goal is to lose weight, not to injure yourself in the process of doing so. Push yourself to the limits but also take required measures to prevent any kind of injury.
Stretch every time before starting a workout session. It reduces the chances of muscle injury.
Workout routine checked. Now we need to focus on the last and the most important aspect to help you lose weight in 2 weeks.
The Fierce Cycle of Intermittent Fasting
I have already discussed intermittent fasting in my other post and if you have not read the post feel free to read it as many times as you want because it is the most effective way to lose weight naturally. And in this post, I will rather answer some questions frequently asked regarding intermittent fasting.
Like some of you may already know that it is not a diet but is a pattern of fasting.
Q1: Can intermittent fasting help you lose weight?
Answer: It will definitely help you lose weight given the fact that the time needed to get your results depends on your current body fat percentage and your diet. Like Jeff Cavaliere from Athleanx says, “Nothing can outdo a trashy diet”, if your diet is not checked you will have a very tough time to achieve your goals.
Q2. Is intermittent fasting bad for metabolism?
It also helps get rid of toxins and dead cells from the body through a process known as autophagy.
Q3. Does intermittent fasting make you lose muscle?
This is a very interesting question and even I had this question when I started intermittent fasting. But as I started fasting I learned that intermittent fasting helps you lose weight, but if you do not perform some form of weight training in conjunction with IF the weight loss can be from body fat as well as muscle mass.
There are studies that also suggest that there can be minor muscle loss if you have been performing intermittent fasting for over 1 month (23). So to reduce the amount of muscle loss perform weight training for at least 4 days every week.
And that sums up this post.
Bottom line: Now you have all the means to lose weight in 2 weeks. I am pretty sure you will lose a decent amount of weight in 2 weeks, maybe 2 lbs or even 3. And even if you do not see the results you expect after 2 weeks keep pushing your limits. And if you think you need any weight loss supplement, then I have a post in which I have compared all the famous weight loss supplements.
And if you like the effort I put to help you and want to support me and my work, then please subscribe to my newsletter below.