To lose weight in 2 weeks, it is necessary to reduce daily calorie intake, mainly by cutting down on processed foods and carbohydrate-rich foods such as biscuits, potato chips, and soda, for example. But to achieve weight loss, it is essential to increase the intake of fruits, vegetables, and whole foods rich in fiber.
In 2 weeks, it is possible to lose between 1 kg and 5 kg, and this weight loss may vary depending on the person’s metabolism, proper dietary intake, and regular physical activity. Additionally, following the same rules, the more overweight a person is, the faster the weight loss will be.
To achieve the goal, it is important to incorporate new aerobic activities into your daily routine, such as running, swimming, or walking, for example, which help use more energy and burn accumulated fat. Check out The Ultimate Guide to Weight Loss.
What to eat? [Diet for Weight Loss]
The foods that should be prioritized to reduce weight in 2 weeks are:
Fruits, preferably with skin, such as strawberries, peaches, cherries, watermelon, cantaloupe, kiwi, apples, pears, and green bananas, as they are richer in fiber;
Vegetables, preferably those with green leaves, such as spinach, arugula, chard, lettuce, and kale, as well as other vegetables such as broccoli, cauliflower, carrot, pumpkin, zucchini, green beans, and peas;
Low-fat proteins, such as lean cuts of red meat, chicken, turkey, fish, eggs, and tofu;
Skimmed dairy products and derivatives, such as milk, yogurt, and white cheeses;
Whole grains and legumes, such as oats, rye, quinoa, brown rice, whole grain bread, wheat germ, chickpeas, beans, and lentils;
Nuts and seeds, such as walnuts, almonds, peanuts, chestnuts, flaxseed, sunflower seed, chia, pumpkin seed, and sesame.
This diet is based on the consumption of low-calorie foods, rich in water, fiber, proteins, and low fat, which helps increase satiety, improve intestinal transit, increase metabolism, and thus, decrease fat accumulation in the body.
It is also important to drink at least 1.5 liters of liquids per day, such as water and tea, to combat fluid retention and improve bowel function. Some teas with diuretic properties that can be consumed are green tea, hibiscus tea, and fennel tea, for example.
Foods to Avoid for Weight Loss
Foods that should be avoided are those that are high in salt, sugar, white flour, and fats. These include:
Sugar: sugar, candy, desserts, cakes, chocolate;
White flour: bread, cakes, pies, white sauce, snacks;
Fat: fried foods, red meats, bacon, sausage, salami, high-fat red meats, whole milk, and yellow cheeses such as cheddar and Colby;
Processed foods: filled cookies, packaged snacks, frozen ready-to-eat meals, pizza, lasagna, soda, and boxed juices.
To replace salt in food preparation, one can use herbs and natural seasonings such as onion, garlic, rosemary, parsley, thyme, basil, and oregano, as they add flavor to food and do not cause water retention in the body.
It’s important to avoid or limit the consumption of these foods to maintain a healthy diet and avoid health problems such as obesity, high blood pressure, and heart disease.
Some tips for losing weight
There are some other important tips to follow when planning your daily nutrition:
- Have 5 to 6 meals a day: 3 main meals and 2 to 3 snacks, recommended to eat every 3 hours;
- Consume 3 to 4 fruits per day, preferably fruits with peel and pulp, and avoid juices;
- Half of your plate should be filled with vegetables, both for lunch and dinner, and it’s important to consume at least 2 servings per day;
- Choose only one source of carbohydrates and consume it moderately;
- Choose from beans, corn, peas, chickpeas, soybeans, and lentils as a source of vegetable protein, and only put 2 tablespoons on your plate;
- Remove all fat from meats before consuming them, including the skin of fish, chicken, and turkey, and reduce the consumption of red meat to twice a week.
- Cook in a healthy way, such as grilled, baked, or steamed, avoiding fried food;
- Exercise at least 3 times a week, including aerobic and strength training activities.
- It’s possible to include a detox juice as one of your snacks, which should preferably be prepared with vegetables as they are rich in fiber.
By following these tips, you can have a healthy and balanced diet that will help you lose weight effectively.
Diuretic teas to reduce belly bloating
In addition to food, it is important to invest in the consumption of diuretic teas that boost metabolism, such as green tea, matcha tea, hibiscus tea (Jamaica flower), and ginger tea with pineapple. To achieve the desired effect, it is recommended to drink 3 to 4 cups of tea per day, without adding sugar.
It is also important to drink at least 1.5 liters of fluids per day, preferably diuretic teas or water, to combat fluid retention and improve bowel function.
