How to Lose 5 Pounds in 2 Weeks

Losing 5 pounds in 2 weeks can be a fairly easy task. In addition, losing 5 pounds in 2 weeks won't require you to adopt any unhealthy or risky dieting behaviors. This rate of weight loss falls into a safe, healthy and sustainable rate per week. ^[1] A few modifications to your diet and the right exercise plan and you can get to a lower weight fairly quickly.

Steps

Method 1 Working Out to Support Weight Loss

1. 1 Work out in the morning. If you currently exercise in the afternoon or evening, consider changing your exercise routine to the morning hours.
   • Some studies have shown that morning workouts boost your body's ability to burn calories from stored fat instead of using calories you've consume through food during the day.^[2]
   • Schedule workouts for 20 to 30 minutes after you wake up.^[3] In addition, getting up in the morning will help ensure you don't get too busy or tired during the day and then skip a workout later on.
   • Changing up your routine can be difficult at first. But after a couple days of getting up earlier (and going to bed a little earlier), you'll be just fine with your new AM routine.
2. 2 Do high-intensity interval training (HIIT). HIIT workouts are popular these days and for good reason. Studies have shown they help burn more fat and keep your metabolism elevated longer than traditional exercise.^[4]
   • Typical HIIT workouts alternate between bursts of very high intensity exercise (like sprinting) and bouts of more moderate intensity exercise (like jogging). Include 1-2 days of HIIT workouts each week.
   • Perform 45 minutes of cardio with a 10 minute warm up and 10 minute cool down. The 25 minutes in between should be devoted to sprinting for 30 seconds to 1 minute and returning to moderate intensity from 2 to 4 minutes.
   • HIIT boosts the production of the human growth hormone by 450 percent for 24 hours. It helps you lose fat rather than muscle, so it is ideal for weight loss training.
   • High-intensity is 90 percent of your maximum heart rate. You cannot keep up a conversation and you get extremely “winded.” Moderate-intensity is 65 to 80 percent of maximum heart rate. You can keep up a conversation with a friend, but are short of breath. Alternate between these two.
3. 3 Start weight training. On alternating days where you are not doing a HIIT workout, include some strength training.
   • Strength training exercises help you build lean muscle mass. The more lean muscle mass you have, the higher your metabolism will be.^[5]
   • Start your week with popular exercises like bicep curls, tricep curls, pushes and chest presses. These are quick to do and can be easily incorporated into your current exercise routine.
   • Try new weight machines, kettle bells or TRX straps as well. Better yet, workout with a friend or personal trainer who can show you how to use new equipment.
   • The ideal amount of weight is the amount that lets you complete 2 to 3 sets of 8 reps, resulting in muscle fatigue. You should not be able to complete another repetition at the end of your sets.
4. 4 Include other forms of cardio. In addition to HIIT and strength training workouts, include a few days of other types of cardiovascular activity. These types of exercises also help support weight loss.^[6]
   • Like HIIT, cardio also burns a significant amount of calories per session. Include 150 minutes of cardio exercises each week (HIIT can count towards this as well).^[7]
   • Other activities can include: jogging/running, using the elliptical, dancing, swimming or taking an aerobics class.
   • One of the main differentiating points of cardio and HIIT, is that these cardio exercises are done at a constant, moderate intensity and not alternating between high and moderate intensity levels.

Method 2 Eating For Weight Loss

1. 1 Cut out about 500-750 calories daily from your diet. In addition to exercise, cutting out calories and modifying your diet will help you meet your weight loss goal of 5 pounds in two weeks.^[8]
   • Although cutting calories results in weight loss, cutting too many calories out from your diet can actually end up in slower weight loss, nutrient deficiencies and fatigue.^[9]
   • Also, remember that you're burning calories through exercise as well. This in combination with a smaller calorie deficit from your diet will help you reach your goal easily.
   • Use a food journal or food tracking app to find out how many calories you're currently eating and subtract 500-750 from that number. Also continue to track your calories to ensure you're not eating too much and staying within your calorie goal.
    
2. 2 Eat a hearty breakfast. Breakfast is an important meal of the day - especially when you're trying to lose weight.^[10]
   • Don't just choose any breakfast food. This meal should be rich in protein and fiber to help fuel your day and keep you feeling satisfied longer.^[11]
   • The combination of higher protein amounts and higher fiber help you feel more satisfied long after your meal has been completed. In addition, the fiber adds bulk to your meal so you feel more full.
   • Try oatmeal with low-fat milk, Greek yogurt with granola and berries or a 2-egg omelet with veggies or a boiled egg.
3. 3 Try to limit carbohydrates in your diet. Losing 5 pounds in 2 weeks can be easy, but certain diet patterns make it even easier to do. Limiting some carbohydrates in your diet can help you shed pounds a little quicker.^[12]
   • Carbohydrates are found in many foods. However, limiting certain types of carbs may help you lose that 5 pounds easier than just following a low calorie diet alone.
   • Carbohydrates are found in the following foods: dairy products, grains, starchy vegetables and legumes and fruits.
   • Instead of eating breads, rices or pasta, replace these carbs with sweet potatoes, beans and other starchy vegetables or fruits. These are high in fiber, vitamins and minerals that are essential to your overall health.
4. 4 Eat protein and vegetables at every meal. Like breakfast, protein heavy meals supplemented with low calorie vegetables can help you reach your weight goal faster than just a low calorie diet.^[13]
   • Instead of counting grams of protein daily, focus on eating 1-2 servings of leaner cuts of protein at every meal and snack. This will make sure you're getting enough of this essential nutrient.
   • One serving of protein is about 3-4 oz or about a 1/2 cup of items like beans or lentils. Make sure to measure your portions to help you stay on track.^[14]
   • Choose leaner proteins like poultry, eggs, lean beef, tofu or low-fat dairy to help you stay within your calorie range.
   • Pair your protein with any type of vegetable. Try to stick to non-starchy vegetables like salads, broccoli, peppers, Brussels sprouts or tomatoes since these are very low in calories. Include a 1 cup serving or 2 cup serving of salad greens.^[15]
   • They're also high in fiber and other essential nutrients which can help you feel more satisfied with less calories overall.
5. 5 Replace processed foods with more nutritious foods. Limiting or avoiding processed foods during your two week weight loss window will help you to meet your goal without any hang-ups.
   • Processed foods are known to be slightly higher in calories, added sugars, unhealthy forms of fat and many other added preservatives.^[16]
   • Eating processed foods on a regular basis or in large quantities can stall weight loss or even cause weight gain.
   • Cut out processed foods like: alcohol, sweetened beverages like soda, candies, baked goods, ice cream, breakfast pastries, sugary cereal, fried foods and processed high fat meats.
   • For example, swap out your evening cookie with fruit and dark chocolate or even a small yogurt for fewer calories and sugar. Or instead of ordering a fried chicken sandwich, opt for the grilled version for fewer grams of fat and calories.

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