Tips to Lose Weight in Two Weeks

While two weeks is not much time when you want to lose weight, it doesn’t mean that it can’t be done. According to the Centers for Disease Control and Prevention, people who lose weight gradually and steadily are more successful at keeping weight off. With that in mind, follow these tips to get yourself headed in the right direction toward a more stable and permanent weight loss.


Both cardiovascular exercise and strength training can help promote weight loss and should each be done three times a week on alternating days. Cardio burns calories and strength training builds muscle, which can increase your caloric expenditure when you are sitting still. Do any form of cardio that you enjoy as long as it gets your heart rate elevated. Running, biking, swimming, kickboxing, inline skating and jumping rope are good examples. To get the maximum results from your cardio, follow the ACSM guidelines of 60 to 90 minutes a day for weight loss.

As far as weight training goes, perform workouts in a circuit, doing a series of exercises back-to-back with 30-second rest breaks in between. Do exercises like push-ups, lunges, dips, back extensions, biceps curls, bicycle crunches and jumping jacks and perform four to five circuits.

Reduction of Calories

Calories in vs. calories out is a simple format to follow when you want to lose weight. It means you need to burn more calories than you take in. By subtracting 500 to 1,000 calories from your daily total, you can lose one to two pounds a week, or two to four pounds over two weeks. It will actually be higher if you take into account the calories you burn with exercise.

Fiber Intake

The Mayo Clinic recommends that women eat 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. To promote weight loss, make sure you meet these guidelines. This is because fiber helps control appetite by filling your belly and keeping it full for hours. Eat foods like apples, bananas, berries, whole wheat bread and pasta, artichokes, broccoli and all types of beans.

Also supplement lean sources of protein into your diet to further fill you up. Lean beef, chicken breasts, fish, lowfat dairy products and bison are examples.

Empty Calorie Cutbacks

Beverages that are high in sugar and calories will prevent you from losing even an ounce in your two-week time frame. Take a pass on the soda pop, sweetened teas, desert coffees, lattes with whipped cream and all forms of alcohol. By replacing these beverages with water, you not only keep your calories reduced, you also hydrate your body. If you gave up one single 12-ounce can of cola a day, you’d spare yourself approximately 1,000 calories a week.

In addition to beverages, also give up empty-calorie foods like burgers, fries, pizza, wings, pancakes, white bread and frozen dinners.

Additional Activity

You are on the right track by exercising, but to magnify your efforts, add more movement into your daily grind. Dance around the house when you are cleaning, perform body weight exercises while watching TV, walk a few times around your office building before you entering and opt for stairs instead of elevators and escalators.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.