Do you need to lose 30 pounds in only 2 weeks? Now, this might not even seem possible, but it’s possible under the right circumstances and if you do what works.
It doesn’t matter whether you have a big vacation coming up or whether you bet your friend you could do it. You’ll need to take things to the next level if you want to lose 30 pounds. Losing weight isn’t very easy for most people, and losing 30 pounds in only two weeks is going to be challenging. However, that doesn’t mean it can’t be done.
You will find better tips than that if you are looking for tips on how to lose 30 pounds in 14 days. I’m going to share with you a complete action plan for getting the results you want. But to make this work effectively, you’ll need a few factors to be present.
It is possible to lose 30 pounds in 2 weeks with this plan, but it will take a lot of consistency and commitment. It won’t be easy to lose 30 pounds in such a short amount of time. If you fit under the right criteria and are willing to work hard, then you can drop those 30 pounds in just 2 weeks.
Is It Healthy to Lose 30 Pounds That Fast?
It is true that people have lost much more weight in a shorter timeframe and were totally fine. Though losing weight so rapidly can be frowned upon, it’s going to be better for your health than keeping it on your body.
Furthermore, losing a lot of weight quickly increases motivation to keep going. Those who succeeded with rapid weight loss were more likely to continue to lose weight than those who didn’t. You aren’t surprised if you lose motivation if you put in the work but don’t see any results. Following a 2-week diet and exercise plan that is more extreme can result in better long-term results.
Having said that, you should also know that this diet and exercise plan can’t last forever. It will be very motivating to lose a lot of weight at first, but it will wear you out in the end. It will be better if you don’t keep this diet and exercise plan going for too long. After two weeks have passed, you can start scaling back your diet plan.
Make sure you don’t end up going off the deep end after two weeks. After the two weeks are over, too many people binge and abandon their diet plans. Studies have shown that this results in yo-yo weight gains and is not very healthy. It can result in a loss of lean muscle mass. You may become skinny fat, which can lead to more serious health problems like cardiovascular disease.
Without Exercise? Yep but Gotta Cut Calories
If you want to lose 30 pounds in 2 weeks without exercising, then you’ll have to reduce your caloric intake. You cannot lose that much weight in such a short time if you aren’t in a caloric deficit. To lose weight that fast, your calorie intake must be significantly lower than your metabolic rate.
You can find out your metabolic rate by going here, which calculates how many calories you burn each day. This will give you an idea of how many calories you need to lower each day. You would be able to track your calories for a little while and see how your body responds. Since you only have a couple of weeks, you’ll just have to use this number as a starting point.
Let’s say your basal metabolic rate is 2400 calories. The next step is to figure out how many calories you need to lower to be in a caloric deficit large enough to lose the 30 pounds in two weeks. Now things are a lot more complicated, and you’ll need to put your body in a 6000 calorie deficit if you want to lose 2.2 pounds.
If you divide 30 pounds by 2.2, you get 13.64. Multiply this number by your metabolic rate (2400) and you find out you need to cut 27,280 calories in two weeks. That would be about 1950 calories per day…
If you don’t exercise, you can eat only about 450 calories a day. Therefore, I can only recommend that you add some exercise such as walking, running, biking, etc. As a result, you can burn even more calories without having to add them to your diet.
Cut Your Carb Intake
The trick to losing weight quickly is to reduce your carbohydrate intake. In addition to flushing out much of the water weight, you’ll also burn off more fat. The body burns calories first from carbs and sugars, so you’ll burn through your fat last. Once you cut out those carbs and sugars, your body will turn to fat storage for fuel.
In my opinion, the ketogenic diet isn’t sustainable in the long run. Getting rid of carbs and sugars forever isn’t something that most people will do for their entire lives. Significantly reducing your carb and sugar intake is more than possible. With low calorie intake on a weight loss diet, it will promote healthy blood sugar levels.
Make sure you track your calories every day with a nutrition tracking app such as MyFitnessPal. It will give you an idea of how many calories and carbs you’re eating. It may seem tedious to have to keep track of what you eat, but it is crucial to do so over the next two weeks. Research has shown that people significantly underestimate their food intake.
I have had clients ask me why they aren’t losing weight. When I had them record everything they had eaten for a few days, it became obvious. The foods they chose to eat were significantly higher in calories and carbohydrates than they should have been eating. In the next couple of weeks, I’d suggest keeping your carb intake below 20% or maybe even closer to 10%.
I’ve been taking Keto Elevate in the morning. It contains highly effective ketones that signal your body to begin burning fat stores for energy. In this way, you will be able to see even better results in a shorter period of time. All I add to my coffee in the morning is a scoop.
No Liquid Calories
Dropping liquid calories is an easy way to lose 30 pounds by cutting out excess calories. In addition, drink plenty of water and follow the above eating habits. It means no sodas, fruit juices, smoothies, milkshakes, etc.
If you need to drink soda, then opt for a zero-calorie diet version. When it comes to long-term weight loss, these aren’t the greatest in the world. But since you’ll be doing this for 2 weeks, it’s a much better choice than drinking a caloric and sugary soda.
In the next couple of weeks, you should increase your protein intake to compensate for the loss in carbs. It has been reported that high protein diets lead to greater weight loss because your metabolism has to work harder to process them compared to fats or carbohydrates (11). Plus, high-protein diets help you maintain a leaner body since your muscles require it to build themselves (12). Furthermore, high-protein foods help you feel fuller for longer, so you don’t have to eat as much (13).
Get a low carb protein shake if you are having trouble getting enough protein. This will not only boost your protein intake but also keep your carbs and calories low. If I’m trying to lose weight, I’ll usually choose a low carb protein shake instead of a meal for lunch or dinner.
At Home? Then Skip The Weight Training
It may seem like the opposite of what you should be doing, but try skipping weight and resistance training workouts for the next two weeks. Since you’re trying to drop weight so quickly, you shouldn’t add more muscle during this time. Weight loss scales can be deceiving when they don’t go down when you’re doing resistance training.
As a result, your body may burn fat and gain lean muscle. Ideally, you want muscle in the long run. That will shape your body and tone it. If you don’t add any muscle, then you could easily become skinny fat. It is when your body appears thin, but it is mushy, dimply, and unshaped due to lack of muscle tone.
Instead, add more cardio to burn calories. You can walk a few miles every day. This will help you lose 30 pounds quicker than lying in bed all day. It’s best to keep moving and live an active lifestyle if you want to burn calories. Keeping moving all the time is one of the tricks of naturally thin people!
Running, walking, bicycling, swimming, stair climbing, hiking, jumping roping, etc. can all be great ways to get your cardio in. Wearing an Apple Watch can help you track how many calories you burn while exercising. You can use this number to see if you’re still on track to lose 30 pounds.
How can I lose 30 pounds quickly?
Even though it’s going to be tough it’s more than achievable to lose 30 pounds in a short time. But it’s going to be easier if you have more weight to lose. If you only have 10-30 pounds total to lose then it’s going to be more difficult than those who have 50+ pounds to lose. This is because your body is going to quickly drop this excess weight once you start cutting back on calories and adding in exercise. This is one of the reasons why it can be so difficult for many to lose those last stubborn pounds.
The Last Words
Ultimately, it will be tough to lose 30 pounds in so little time. If you’ve never dietted or worked out before, then it can seem even more challenging. Instead, you could try to lose just 10 pounds or 20 pounds.
But if you’re trying to lose 30 pounds, that’s something you can do. Particularly if you have a lot of weight to lose. Remember that you’ll need to change your eating habits every day in order to avoid gaining weight. During the next two weeks, processed foods, fast food, and potato chips shouldn’t be available.
Keeping track of your sleep schedule is also important. The better quality of sleep you get, the more weight you will lose. This is one of my secret weight loss strategies. This will instantly reduce your stress levels and help you maintain a healthy metabolism. In addition, you’ll have better control over the increased hunger you’ll feel while dieting.
It may seem crazy to eat only 500 calories a day to lose 30 pounds. However, if you add in some exercise, you could lose 30 pounds more easily. However, if you want to lose 30 pounds without exercise, then you need to drastically cut your caloric intake.
In one kilogram in fat are 3500 calories, which is a fact that is proven by science. If you’d like to shed one kilogram of fat, you’ll either must burn the 3,500 calories, or reduce them in your diet. For instance: a 45 minute jog can burn 600 calories. Walking an hour is about 300-400 calories. The other way around is to reduce 600 calories out of my daily food intake, i will require approximately six days to shed a 1 pound.
When you consider that you are looking to shed 30 pounds in two weeks, you’ll need to cut your calories by 790 calories a day for 14 consecutive days.
Examples for burning 7490 calories:
|bicycling (fast)||562 minutes||(800kcal/h)|
|speed ice skating||562 minutes||(800kcal/h)|