Lose Weight the Healthy Way? It’s Easier Than You Imagine
If you find yourself perpetually surrounded by commercials and internet pop-ups promising to tell you how to lose 15 pounds in 2 weeks via pills, dietary supplements, gimmicks and equipment, you’re not alone. There is no shortage of overweight people eager to find shortcuts to slim bodies. These people know in their hearts that employing healthy habits is the only route to dieting success, but sometimes, it can take a while to wake up to this reality.
If you’re reading this, you’ve likely reached that place. Stick to the following tips and watch your confidence and self-assurance grow with every lost pound. How to lose 15 pounds in 2 weeks? By being persistent. The pay-off can add years to your life, so what are you waiting for?
Keep your heart rate at a healthy level
Members of the American Heart Association issued a worrying statement in 2021: In sum, the global obesity epidemic rages on and has since the 1980s. One of the most profound outcomes for overweight people is a cardiovascular disease driven by poor health habits that can only be moderated by lifestyle modification and weight loss. It is critical to focus on abdominal fat deposits, and losing weight in that area is one of the only ways to lose weight needed to stabilize heart health.
Ways to keep your heart rate at a healthy level
For those who are impatient and want to know how to lose 15 pounds in 2 weeks via healthy methods, an attitude change can make the difference. Australian scientists posting tips on the Victoria State Government website say that acknowledging the fact that there are no shortcuts is a major first step. Gimmicks and radical quick-weight-loss schemes not only harm the body but a lower metabolic rate that can make it impossible to reduce. International health entities recommend these 4 changes:
1. Reduce sedentary time
It may be surprising to learn that many of the tasks you undertake in a seated position can also be done standing and moving. Witness the growth of standing and exercise desk innovations that have created a growth industry for folks eager to lose weight. Even the quintessential Swedish brand IKEA stocks standing desks that come in all manner of price points. Fitness desks on today’s market pair working surfaces with bikes, treadmills, ellipticals and other equipment options and they can make a big difference in the amount of weight you lose.
2. Going out to exercise
Assess your exercise preferences. Some people prefer to join gyms where camaraderie, state-of-the-art equipment and the appeal of motivation received from other patrons, personal trainers and staff are compelling reasons to acquire a membership. Others would as soon roam the woods near their homes to be one with nature because the sensory pleasure of this environment is invigorating.
Perhaps you can be convinced to join a pal once a week on a jogging trail or join a Yoga group. A single experience could set a pattern that has you increasing the number of days you’ll go out to exercise and as pounds drop, you won’t have to pose the question of how to lose 15 pounds in 2 weeks because you’ll be doing it!
3. Increase muscle to decrease fat
Fitness experts are continually asked the question, "Can I replace body fat with muscle?" The answer is yes and no. According to academics at West Virginia University, fat and muscle are made up of two completely different cell structures so "conversion" isn’t possible. But that doesn’t mean that you can’t build muscle that occupies the same space that your body once used for fat storage.
In sum, you’ll be working on muscle cells to "displace" fat deposits. Around 30 minutes of aerobic exercise daily is the best way to start the process, say doctors at Dukehealth.org. Stick to just one form of exercise and you could get bored, so switch up running, biking, and swimming. Your goal is to burn 500 calories daily. Stay faithful to your commitment and you can lose one to two pounds of fat per week.
4. Make friends with high-intensity interval training
High-intensity interval training (HIIT) is cardio on steroids. You move at lightning speed (running; jumping rope; stair climbing) for short periods and then slow down for a recovery phase before repeating the cycle. Using this training method helps burn calories more efficiently and you continue to burn them for around 2 hours after stopping. As a bonus, you generate endorphins capable of making you feel so good you won’t complain about this arduous type of training regimen.
Adopt a healthy diet and monitor your eating times
Good nutrition doesn’t have to be boring, says professional nutritionist Susan Bowerman who offers these tasty suggestions:
• Use onion, garlic, vinegar, herbs, soy sauce and citrus to season veggies
• Sauté foods in broth, wine, or flavorful healthy oils
• Everything tastes better when it’s roasted with olive oil
• Marinating boosts the flavor of meat and proteins
• Discover rubs as a marinating substitute
• Use stocks (fish, chicken, etc.) to keep fish and poultry moist and yummy
• Liven up whole grains using seasonings, herbs and meat or veggie stocks.
How often do you eat? Eating at random times encourages fat to build up, a reason the "intermittent fasting" movement has gained traction. If you’re new to this concept do your homework (suggested: The benefits of intermittent fasting the right way). Added to your other efforts to lose weight as listed above, you’re going to conquer the world!
How much can you lose?
It’s possible to lose up to 20 pounds in two weeks with the right combination of diet and exercise, keeping in mind factors like age, calorie intake, commitment, and adequate sleep. Drinking water and avoiding stress also factors into weight loss success. Wait until you see how much confidence and self-assurance you’ll develop along the way!