Do you want to lose weight? Well, congratulations, you have just taken the first step toward living a healthier, happier life.
A 2 week weight loss challenge is the perfect way to boost your metabolism and kick-start a new lifestyle that will give you more energy and make you feel great.
If you are feeling excited and motivated, hold on to those feelings, because soon you are going to feel ecstatic!
Firstly, forget about fad diets that promise you instant results. Those diets might help you lose unwanted weight in the two weeks, but the whole idea with the 2 week challenge is to kick-start your metabolism and to introduce your body to an altered and healthier lifestyle that is manageable on the long run.
You need to eat nutrient dense foods that are low in calories
Keep in mind that if you want to lose weight you will still need to eat.
This means that while your body has already got calories stored in the form of fat that needs to be used but at the same time, you need calories to give you energy.
Therefore, you should consume calories, but in smaller quantities than you had previously consumed.
During these two weeks, you need to take in food that is high in nutritional value, like whole grains, lean protein, and healthy fats.
Whole foods are the best to be consumed
When referred to “whole foods”, you are talking about food in their natural, whole state, like an apple that still has its skin, flesh, or seed, as compared to apple juice.
When planning your meals, keep colour in mind
Polyphenols or antioxidants gives the bright colours in many fruit and veggies, and when choosing a variety of veggies according to colour, you will consume antioxidants and the colours will look delightful on the plate.
Always start your day with breakfast
This remains the most important meal of the day.
When we sleep, our bodies go into eight-hour fasting mode and when we wake up, we need to feed our body to kick-start our metabolism.
You need to eat breakfast to be able to have mental focus and energy.
If this is new to you, try to get into this routine for the next two weeks by eating something light but at the same time still has enough nutrients.
Lunch should be the biggest meal of the day
The reason? You digestive enzymes work best this time of day and this means your body will be able to break down and absorb nutrients much better.
Dinner should not be too heavy but rather light and early
The ideal is to eat before 7pm and to finished eating two hours before going to bed because your digestive system needs time to rest in the night.
The night-time is also the time that your body restores and detoxifies so that the body’s metabolism is able to function efficiently.
The meal plan
Each meal should contain on serving of starchy carbohydrates, a fibrous carbohydrate (the size of your fist), and a portion of protein, the size of your palm.
Drink plenty of water and take a vitamin daily.
- Protein: White meat (turkey or chicken), any fish, tofu, egg whites, any low-fat hard cheese (a portion equal to three pairs of dice), low-fat cottage cheese, and yogurt.
- Fibrous carbs: Zucchini, broccoli, bell peppers, romaine lettuce, spinach, oranges, pears and strawberries.
- Starchy carbs: Potatoes, yams couscous, brown rice, bulgur, brown rice, corn, peas, high-0fiber cereal, and oatmeal.
With each diet, you need to do some exercise to help boost your metabolism. However, if you have started this 2 week weight loss challenge with the goal to see results, the workouts will not only help you accomplish this goal, you will have more zest for life as well.
For the next two weeks, Monday to Saturday, do some aerobic exercises to get your blood flow up and heart pumping.
A 30 minutes session in the morning and evening can include anything from bicycling, jogging or walking.
In addition, add strengthening exercises as well.
Monday, Wednesday, Friday
Do two sets of the following:
- 15 military push-up (if you can).
- 20 bicep curls with five-found weights.
- 20 triceps kick-backs with five-pound weights.
Tuesday, Thursday, Saturday
Do two sets of the following:
- 20 squat-backs.
- 20 step-ups on each leg.
- 15 calf raises.
- 10 bicycles.
- 20 lifting crunches.
Final tips to help you achieve your goal
A few final tips to help with your 2 week weight loss challenge
Eat all your meals
Do not be tempted to skip one meal because you are going to get hungry and then you are going to indulge in snacks with no nutritional value.
Do not eat in front of the television
When you eat in front of the television, you are distracted and tend to eat more.
Let us be honest; you are not going to enjoy your food when you are only stuffing it into your mouth.
It would be better for you to sit at a table in silence or with a little background music.
Master your portions
What you eat is equally important as to how much you are eating. The smaller plate you use to dish up, the less food is going to be on the plate.