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An Evidence-Based Guide to Fast and Healthy Weight Loss

People get on a weight loss program for different reasons, including having a slimmer body, getting off belly fat, or reducing excess body weight in an overweight person.

However, some want to cut down on their weight quickly, at times within a fortnight. Even though losing weight fast can sometimes lead to serious health complications, there are some ideal ways to go about it.


Fast weight loss in two weeks –  The nine things to do

One of the best ways to look healthy is to maintain an ideal body fat percentage. If you’ve accumulated excess fat and you’re looking for ways to initiate weight loss within two weeks, keep reading till the end.

This article will guide you on all you have to do for fast weight loss within two weeks. Here we go!


1. Cut down on your carb intake

Cutting down on your carbohydrate intake will help you trim down fast. Too much carbohydrate leads to the accumulation of fats in the body and makes it difficult to lose weight. If you want to reduce your carbs intake, here are some of the easiest ways to do it:

  • Reduce your consumption of bread or junks
  • Cut down on your cereal intake
  • Stay away from white rice and other heavy carbs

However, you should remember that a diet without carbohydrates is not advisable for a long time. Create a balance in your consumption and reduction. It is recommended to stick around 50grams of carbs daily to sustain a low-carb diet for weight loss.


2. Add more protein to your weight loss diet

Protein is ideal for a weight loss diet. Your body uses more energy to digest protein than carbohydrates; this is why you need to add more protein-rich foods to your weight loss diet. It means the body uses more calories to break down proteins, which is what you need. Additionally, protein also keeps the body full for a long time.

Here are some of the protein-rich food to add to your weight loss diet:

  • Fish
  • Chicken breast
  • Eggs
  • Cheese

3. Take more fruits

Another great way to achieve fast weight loss in two weeks is to take more fruits and vegetables. This combination makes the body full and reduces the craving for food that will hitherto increase weight. Apart from this, fruits have many nutrients that keep the body healthy.

Vegetables contain healthy fibres that have a fantastic effect on the body. So, a combination of fruits and vegetables can help you cut down on your weight.

Here are some ways to do that:

  • Ensure you eat a meal containing half plate of green vegetables
  • Take fruits like carrot, and other fresh veggies
  • Add more banana, cucumber, paprika, apple, berries, and other fruits to your weight loss diet.
  • Drink plenty of water every day

4. Drink more water for weight loss

Water is therapeutic; it remains one of the oldest and surest ways to shed excess weight. It helps to purify the body and rid it of harmful toxins. It will also help the digestive tract and maintain bowel function which is vital for weight loss.

Research has shown that drinking more water can boost human metabolism by up to 30% over a period of 1–1.5 hours, this will help you burn a few more calories. If you want to cut down on excess weight, now is the right time to make drinking plenty of water a part of your daily routine.


5. Cut down on your sugar intake

Sugar may be an enemy to your weight loss diet. Some studies reveal that sugar (and high-fructose corn syrup) intake is strongly linked with an increased risk of type 2 diabetes, heart disease, and obesity.

However, you need to create a balance between low sugar and excess sugar intake. Sugar is present in almost all the food humans consume, ranging from dairy products, carb, and others.

If you want to achieve fast weight loss, you need to cut down drastically on sweet things such as soda, sweets, junks, flakes, etc.

Here are some of the things you should do:

  • Don’t add sugar to your beverage
  • Ensure you check the food products you consume to avoid sugar
  • Reduce foods such as spaghetti, energy drinks, and other food items or drinks that contain concentrated sugar.

Moreover, it is important to know that sugar has many names and can come in many forms, such as sucrose, maltose, dextrose, corn sweetener, and corn syrup.


6. Cut down on your salt intake

Reduction in salt intake will help your weight loss goals. Too much salt leads to water storage in the body.

For fast weight loss in two weeks, reduce your salt intake. Instead, opt for seasonings that don’t have salt to improve the taste of your food.

Also, avoid taking processed and packaged foods because they are made with too much salt. If you must eat processed food, take the ones made with a little salt.

Cutting down on excess salt help you reduce your weight and improve the overall health of the body.


7. Make a timetable for your meals

One of the most effective ways to crush your weight loss goals is to plan your meals. Ensure the food you take is a combination of a balanced diet and healthy snacks.

Buy all the foodstuff and supplements in advance so you won’t derail from your timetable. Ensure you have healthy snacks handy anywhere you go to avoid eating any kind of food.

Endeavour to cook your food at home to monitor the kind of food you are eating. You will also watch and track your calories and cut down on your oil and butter intake.

Another essential thing is to make sure you don’t buy or have unhealthy food or drinks at home; if you don’t have or see them, it reduces your chances of cheating your weight loss diet.


8. Exercise your body regularly

The best way to lose weight in two weeks is by engaging in consistent exercise. Dedicate at least one hour in a day and see the magic it will bring.

Also, it is crucial to engage in the exercises you love. Do some cardio training to improve the metabolic activities in your body.

If you are new to exercising, begin with the easiest and increase your workout intensity gradually. You can start with running, walking, jogging, cycling, swimming, and other basic things. In fact, walking is an excellent way to exercise the body.

At your workplace, make use of the stairs instead of the lift. Build your muscle as much as possible because it helps burn down calories and improve your body health.

Weight lifting is an excellent exercise to cut down on excess body fat. If you want to burn fat quickly and achieve your fast weight loss target using weight lifting exercises, it is recommended to do more compound lifting than isolation lifts.

You can integrate weight lifting exercises into your daily routine seamlessly by following this beginner’s guide to weight lifting. Some famous weight lifting techniques include Squat, Twisting Lunge, Push Press, Inverted Row (Pulling), and others.


9. Hire a personal trainer to guide you on your weight loss journey

All the hints mentioned earlier will help you to cut down your weight within a short time. However, if you want to achieve fast and healthy weight loss without risking any health issues or injury, it will be beneficial to engage a personal fitness trainer’s expertise.

A personal trainer has practical experience in weight loss and will be a valuable addition to your weight loss program. Here are nine reasons to consider hiring a personal trainer.

Your personal trainer will examine your present health status and lifestyle, guide you on foods to eat, exercise to engage in, and overall lifestyle management. With the professional assistance of a personal trainer, you’re assured of a fast and healthy weight loss journey.


Remember that losing weight too fast can sometimes lead to serious health complications, ensure to follow this guide properly, and seek expert opinion if you have any questions on your weight loss program.

Good Luck on your weight loss journey!