Sometimes it just has to be quick. In 2 weeks is the brother's wedding, the next summer festival or another visit to the beach. Would you like to get as much out of it as possible in 2 weeks and still be healthy?
Especially if it's just a few last kilos or the beginning of a new diet, 2 weeks is very suitable. In this article we will talk about the most important questions affecting the topic of losing weight in 2 weeks. We also give you tips and tricks on how to put theory into practice and finally lose weight successfully.
the essentials in brief
- The reasons for wanting to lose weight can be varied and you have to find them out for yourself. If you don't have intrinsic motivation, losing weight can be particularly difficult.
- When losing weight in 2 weeks, it is particularly important to pay attention to the body, because in such a short period of time you tend to extreme diets.
- Losing weight and the associated calorie deficit can be supported by a sport that you enjoy doing, because then you stay motivated for longer. Especially nowadays you can choose from a variety.
Definition: what is weight loss?
Losing weight, or weight reduction, refers to the decrease in body weight. This is possible in two ways. The first way is to restrict calorie intake and the second way is to increase physical activity. The most effective method is to combine the two ways. (1)
Background: what you think about losing weight in 2 weeks
For someone who wants to lose weight fast , it sounds very tempting. Lose weight in just 2 weeks. But what is even possible in 2 weeks? Can it also be harmful to health? All questions about losing weight in 2 weeks are answered here for you.
What is the most important thing to lose weight healthy in 2 weeks?
The most important thing is how you feel. Of course, losing weight will not be a cakewalk. In most cases it takes longer than expected, it's exhausting and you often have the feeling that you're doing without.
So the most important question to ask yourself is why you want to lose weight. There are different and individual answers to this question. If you only want to lose weight because you think others want it, you will probably have little success, because the motivation does not come from within. However, if you do it for your health, you have an intrinsic motivation that is strong.
Pay attention to your body when dieting.
It is therefore important for a healthy diet that you give your body time. You probably didn't gain weight overnight, so you can't lose weight overnight either. In 2 weeks it is difficult to lose weight in a healthy way in the long term.
How many calories are in 1 kilogram of body weight?
In order to lose 1 kilogram of body weight, you have to create a deficit of 7000 to 9000 kcal. As described, you can achieve this by reducing calories enormously or by burning additional calories through physical activity.
So if you normally eat 1800 kcal and thus maintain your weight, with a calorie deficit of 1000 kcal a day you will lose up to a kilo in one week.
How much weight can I lose in 2 weeks?
How much weight you can lose in 2 weeks depends on many factors, such as your starting weight, the calorie deficit you have while dieting, and your level of physical activity.
It depends on your body how much weight you can lose in two weeks. (Image source: i yunmai / unsplash)
You should also keep in mind that in such a short time you will lose most of the water that your body has stored. The fat that should actually go away won't go away that quickly. In order to achieve this effect, a change in diet is recommended for you. In most cases, this is healthier and, above all, more long-term.
What methods are there for losing weight in 2 weeks?
Diets and weight loss methods are a dime a dozen. In order to have a small selection, we have worked out two different ways for you, which can either be an introduction or the entire diet.
Thonon diet
The Thonon diet follows a low-carb and calorie-reduced diet. You should eat 600-800 kcal in 3 meals for a maximum of 14 days. The meals that are provided are described in detail on the website. If you stick strictly to the plan, you should lose up to 10 kilograms in 2 weeks with this diet.
However, you should not eat as usual afterwards, otherwise the calories will come back just as quickly as they came. This is ensured by a stabilization phase in which you can eat up to 1500 kcal.
intermittent fasting
Intermittent fasting is not fixed to a specific time frame and can therefore be carried out throughout life, (2) there are many different intervals at which fasting is carried out and, accordingly, the successes are different. (3) In the following table you can get an overview of the fasting methods.
| fasting interval | Description |
|---|---|
| 16:8 | With this method, you eat for 8 hours and let your body rest for 16 hours. You can adjust the fasting interval according to how long you feel healthy and fit. The fewer hours you eat per day, the less you can eat and lose weight faster. |
| 5:2 | This fasting method describes the interval of 2 days when you eat 500 kcal a day and don't watch the calories on the other 5 days of the week. This path is particularly suitable for you if you want to remain flexible. So you can still go to the birthday party at the weekend without a guilty conscience. |
| 1:1 | This interval is the most radical because the days of eating and fasting alternate daily. So you need a strong will and a healthy body. |
Both methods show you a transition to a healthier lifestyle. But if you don't change your eating habits permanently, such short diets will only have short-term success. Such a foreseeable time can increase the motivation to start losing weight significantly.
Long-term weight loss success comes only through changing habits.
In order to change your eating habits in the long term, it can be helpful to keep a food log. There are apps that make it easier for you, but you can also get a good overview of what you eat in a day, a week or a month with pen and paper.
How can I support the 2-week weight loss through exercise?
Losing weight is mainly controlled by diet, but weight reduction can be supported by targeted training. Sport makes it easier to lose weight because it burns additional calories, the body uses its fat reserves and muscles are strengthened, which makes the body appear more defined. This way you can see results faster in front of the mirror.
However, if you have chosen a radical calorie deficit as the weight loss method, as with the Thonon diet, you may experience dizziness and circulatory problems. In order to get through the time healthy, you have to take care of your body.
How can I lose weight in 2 weeks as a woman?
Even as a woman, you can't lose weight if you don't get into a calorie deficit. Depending on how big your deficit is, it goes faster or slower. However, women tend to go on radical crash diets more often and regain the weight very quickly thanks to the yo-yo effect. That's why it's important to see the 2 weeks of losing weight as the start of a new diet.
How much weight do you lose by not eating at all?
There is no general answer to how much weight you can lose in 2 weeks if you don't eat, because that depends on the deficit that arises. Arithmetically you can look at the following example: If you normally eat 2200 kcal and for 2 weeks you get about 200 kcal with low-calorie drinks, you can lose about 2 kilos in one week, i.e. 4 kilos in 2 weeks.
However, you should not choose this method as a weight loss method if you actually want to lose weight in a healthy way. (7) Fasting can have positive effects on your body despite the mediocre weight loss.(8)
Advantages- improved cognitive function
- decreased inflammation
- decreased blood pressure
- increased muscle effectiveness
As you can see, fasting is very tolerable in most cases. As with all diets, you need to take care of your body and not overwhelm it. However, a few days without food will not affect him in the long term.
Lose weight in 2 weeks: The best tips & tricks for successful weight loss
We have now answered the most important questions that you should know as a basis for the theory, but how can you put this into practice? In the following, we will give you some practical tips so that you can be successful in losing weight in 2 weeks.
However, you should note that every body is different. If one diet works well for one person, it may not work for you. Experiment and discover the way that works best for you. Pay attention to your body and learn to listen to it again.
Foods to lose weight in 2 weeks
In order to lose weight you have to create a negative calorie balance. Certain foods that fill you up, but don't leave you starving, can be conducive to this. We will show you what these are in the next few tips.
Low-calorie fruits and vegetables
You don't have to go hungry when you lose weight if you make the right food choices. To make you feel full, the following foods are particularly recommended:
- spinach
- broccoli
- cauliflower
- pumpkin
- zucchini
- tomatoes
- cucumbers
- salad
- paprika
- Mushrooms
- papaya
- watermelon
- Berry
If you choose bulky fruits and vegetables, you don't have to starve yourself in your diet. (Image source: Chantal Garnier / unsplash)
Long Chain Carbohydrates
Foods with short-chain carbohydrates taste very good to the body because they provide energy that is quickly available. However, these foods are also bad for your insulin levels, they have a lot of calories and you get hungry again quickly. Therefore, it is better to reach for long-chain carbohydrates. (4) These are contained in:
- brown rice
- lenses
- quinoa
- buckwheat
- whole wheat pasta
Zero Calorie Drinks
We often confuse hunger and thirst and resort to high-calorie liquid calories. They don't fill you up, but provide the body with energy. It is best to drink 2 liters of water a day, which you can add lemon, cucumber or other flavored fruit to.
Water also has the advantage that it can promote weight loss. You have to drink enough regularly so that the body does not retain water, which has a negative effect on our weight.(5)
Suitable sports during the 2 weeks of weight loss
Exercise is the second way to bring the body into a calorie deficit. In addition, exercise can help you better regulate your appetite through psychological factors.(6,11)
Sport should be fun to persevere.
As a result, your weight will not increase again rapidly even after the diet and may become higher than your starting weight. The following sports are particularly suitable for supporting your weight loss.
weight training
Weight training is particularly suitable for losing weight, because the muscles that are built up during muscle-strengthening activity also need energy at rest. So you continue to burn calories, even after exercise.
When it comes to sports, it is important to find a sport that you enjoy doing, because then you will stay motivated for longer. (Image source: Jonathan Borba / unsplash)
endurance sports
In endurance sports, the heart rate increases and fat burning is stimulated after about 30 minutes. This means that only water and muscle are broken down, but also the unwanted fat reserves. In addition, endurance sports have a positive effect on mood(9) and reduce the risk of some diseases.(10)
Nowadays you can choose between many sports, such as jumping rope, dancing, jogging or swimming. In the following table you can see a few types in comparison.
| endurance sport | fitness | Costs | Everyday |
|---|---|---|---|
| Run | primarily trains the legs and buttocks | low acquisition costs, because only shoes have to be bought | Easy to integrate, because you can run anywhere |
| To swim | the whole body is trained | no equipment is needed, entering the pool can be a lot | You are bound by the opening hours of the swimming pool |
| jump rope | You train the whole body, primarily legs and buttocks | very low, since skipping ropes cost very little | very flexible, even feasible in the apartment or yard |
HIIT
HIIT (High Intensity Interval Training) is a very effective and time-saving method that allows you to make your body sweat in minutes and burn fat at the same time. Even if you don't change your diet, you can slowly lose weight with HIIT. (12)
Conclusion
Losing weight in 2 weeks is certainly no walk in the park. Depending on what your goal is, it may not be achievable in 2 weeks. However, with a calorie deficit, an exercise that you enjoy, and some patience, you will reach your goal. It's important to listen to your body and not overwhelm it. In addition, our tips can support you.
When you follow a specific diet like the Thonon diet, you have a clear menu. However, if you are on a diet yourself, it is best to ensure that you eat a varied and high-volume diet. It is best to drink plenty of water on a regular basis to prevent water retention and support your diet with a sport that you enjoy.
References
- Diet lexicon for weight reduction from the German Nutrition Advice & Information Network; Retrieved 2021-02-09 Source
- Hofmann, L. (2017) Intermittent Fasting: Effects on Weight and Health Source
- Wilhelmi de Toledo, Françoise & Buchinger, A. & Burggrabe, H. & Gaisbauer, M. & Hölz, G. & Kronsteiner, W. & Kuhn, C. & Lischka, E. & Lischka, N. & Lützner, H. & May, W. & Melchart, Dieter. (2002). Fasting therapy guidelines. Research-based complementary medicine and traditional naturopathy - FORSCH KOMPLEMENTMED KLASS NA. 9. 189-198. 10.1159/000064270. Source
- Bickel S. (2018) All sugar - or what? Source
- Stookey JD, Constant F, Popkin BM, Gardner CD. Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity (Silver Spring). 2008 Nov;16(11):2481-8. doi: 10.1038/oby.2008.409. Epub 2008 Sep 11. PMID: 18787524. Source
- Martins C, Morgan L, Truby H. A review of the effects of exercise on appetite regulation: an obesity perspective. Int J Obes (Lond). 2008 Sep;32(9):1337-47. doi: 10.1038/ijo.2008.98. Epub 2008 Jul 8. PMID: 18607378. Source
- Rynders CA, Thomas EA, Zaman A, Pan Z, Catenacci VA, Melanson EL. Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. nutrients. 2019 Oct 14;11(10):2442. doi: 10.3390/nu11102442. PMID: 31614992; PMCID: PMC6836017. Source
- Golbidi S, Daiber A, Korac B, Li H, Essop MF, Laher I. Health Benefits of Fasting and Caloric Restriction. Curr Diab Rep. 2017 Oct 23;17(12):123. doi: 10.1007/s11892-017-0951-7. PMID: 29063418. Source
- Peluso MA, Guerra de Andrade LH. Physical activity and mental health: the association between exercise and mood. Clinics (Sao Paulo). 2005 Feb;60(1):61-70. doi: 10.1590/s1807-59322005000100012. Epub 2005 Mar 1. PMID: 15838583. Source
- Sperr E. (2020) Movement recommendations at a glance Source
- Keller R. (2009) Does exercise regulate appetite? Source
- Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Above Rev. 2017 Jun;18(6):635-646. doi: 10.1111/obr.12532. Epub 2017 Apr 11. PMID: 28401638. Source
