How to Lose 5 pounds in 2 Weeks


Note: Always be sure to consult with your primary care physician regarding your weight loss program; your primary care physician is there to help and may have additional suggestions for you.

Q. “I am a 5’2”, 131 lbs., 29 year old female trying to lose another 5 lbs. in 2 weeks. What is the best way to lose weight?” - Sue

A.

No matter the goal, when it comes down to the basics of fat loss, you need to consider what your body actually needs, what you are currently doing, how the body responds to changes, and then make adjustments accordingly.

1. Food:

Lots of lean protein.

Minimize or eliminate refined carbs (simple sugars and starches).

Don’t skimp on good fats.

Complex carbs, especially before and after exercise. If you like rice, try switching to brown and wild rice.

2. Calories:

10-12 times bodyweight (in lbs.) in calories per day (a 150 lb. person partakes of 1500-1800 calories per day).

One to two days a week, with a day where you eat 15-16 x bodyweight in calories to reset the metabolism (the body perceives a deficit and produces a hormonal environment to combat the deficit, eventually compromising essential metabolic functions and suppressing weight loss!).

3. Exercise:

Add a little resistance training into your physical activities; say 2 days per week for 30 minutes. This makes a HUGE difference in being able to lose body fat!

Add tow to three sessions a week of interval training (you can incorporate them into regular runs or switch a couple days of regular runs for these… they’ll also help you improve your speed!).

How? Interval training is very simple: Alternate periods of maximum effort and high intensity with periods of low intensity. The differential between these two is what does the magic! In fact, this technique is 9 times more effective for fat loss than conventional cardio work. The easiest way to do it is to run up a hill or stairs and then walk down it, and/ or sprint 100 m. and then walk back. Start with only a five to ten minute session of this and then work up to longer lengths of time.