How to lose 5 percent body fat in 2 weeks?
How to lose 5 percent body fat in 2 weeks
Did you know that most of the body weight you lose during the first few weeks is actually water weight and not body fat, so you’ll have to keep following a healthy diet for a few months if you want to see longer-term results.
In this article, we’ll discuss how you can lose 5 percent body fat in 2 weeks.
Follow these seven tips to help you achieve your goals.
1. Eliminate Alcohol
Most alcoholic beverages are high in calories and water-retaining carbohydrates.
So, eliminating alcoholic beverages from your diet is a quick way to bring down your weekly calorie count and start losing weight.
Discover our most recommended way to burn calories while you sleep here!
2. Eat lean proteins
Meals with lean proteins help keep you feeling full for longer and less inclined to snack on unhealthy, and processed foods.
The best sources of lean protein include chicken, fish, legumes and eggs.
3. Eat plenty of vegetables
Vegetables are an excellent source of fiber which is another nutrient that keeps you feeling full for longer and helps you digest foods more easily.
Meals which are heavy on protein and low-carb vegetables (such as broccoli, spinach and bell peppers) help increase your metabolism and stabilize your blood sugar levels which in turn helps you burn more fat and lead to weight loss.
4. Exercise regularly
Eating healthily is important, but combining this with regular exercises ensures you will burn even more fat, faster.
The minimum recommended exercise activity you should be aiming for is 150 minutes a week of moderate-intensity exercise of 75 minutes of vigorous-intensity exercise.
However, if you’re really serious about wanting to lose body fat quickly, say for example in 2 weeks, we recommend aiming for even more exercise to reach your goals. For example, 300 minutes of moderate-intensity exercise or 150 minutes of vigorous-intensity exercise.
Examples of moderate-intensity exercises include:
- Brisk walking
- Cycling at less than 10 mph
- Water aerobics
Examples of vigorous-intensity exercises include:
- Running or sprinting
- Cycling faster than 10 mph
- Swimming laps
5. Strength training
Strength training or resistance training is essential to ensure you retain and build muscle mass. Dieting in a short space of time can sometimes cause muscle cells to shrink as you consume fewer calories than your body burns (otherwise known as a calorie deficit), so it’s important you exercise your muscles to prevent this from happening.
The best exercises to do for strength training is either weight lifting or if you don’t have access to weights, there are a number of full-body workouts you can from home which build up muscle including:
- Squats
- Pull-ups
- Push-ups
- Lunges
- Deadlifts
- Bench press
- Mountain climbers
- Russian Twists
For more advice and tips on workouts you can do to lose weight and tone up, check out our other articles here and here.
Discover our most recommended way to burn calories while you sleep here!
6. Learn to relax
Studies have shown that reducing stress levels can help you lose weight.
When you’re stressed, your body releases the stress hormone; cortisol, which not only increases the amount of fat your body stores but also makes you feel hungrier, meaning you’re more likely to reach out for unhealthy comfort food.
Techniques such as meditation, stretching, and yoga can all help you relax, relieve stress, and help release negative tension in your body.
7. Get enough sleep
Getting enough quality sleep is essential if you want to lose weight. This has been proven by studies.
Other studies have found that the longer you’re awake into the night, the more likely you are to overeat and increase your calorie intake.
When you sleep, your body’s rate of metabolism increases, which means your body burns more calories.
The recommended sleep duration is 7–8 hours.
Although that can be hard for some people to get used to if they’ve not been sleeping for that long, some tips to help you sleep longer include:
- Sleeping on a comfortable pillow
- Put up some blackout blinds
- Turn off your cell phone and tech devices before you go to sleep
- Take a hot shower before you go to bed to relax your body
- Try some breathing exercises to relax before you go to bed
For some more background on how you can get a better night’s sleep, check out our article here.
Discover our most recommended way to burn calories while you sleep here!
DISCLOSURE: Some of the links in this article are affiliate links. This means at no additional cost to you, I may earn a commission if you click through and make a purchase. These commissions help me create free valuable content like this article. Any representations are aspirational statements only and results are not typical. There is no guarantee that you’ll receive the same results or any results at all. Your results will depend entirely on your work ethic.
