Easy Two-week Diets

To lose a considerable amount of weight, combine a low-calorie diet with increased exercise. You must burn more calories each day than you intake through food and drink. By making healthy meal choices and consistently exercising, you can lose a decent amount of weight within two weeks.

Caloric Intake

• The key to losing weight is to burn significantly more calories daily than you eat. One pound of excess fat is equal to about 3,500 calories. If you want to lose a pound in one week, you need to burn an average of 500 excess calories daily. The best way to accomplish this task is habitually exercising.

Reducing Calories

• Many people find it difficult to maintain a reduced calorie diet while still feeling full. Eating foods low in energy density can help you feel full on your reduced calorie diet. Foods with a high amount of fiber are good choices as well as whole grains. Fruits and vegetables are low in calories but filling because they contain a lot of water.

Healthy Meals

• At breakfast eat a bowl of bran cereal in fat-free milk with a piece of fruit on the side and a glass of orange juice. At lunch, have a cold-cut sandwich with low-fat meat, lettuce and tomato. Eat a serving of vegetables on the side, such as a handful of baby carrots as well as a piece of fruit. Drink a glass of water or fruit juice with no added sugar. For dinner, have a small serving of meat served with a salad and a glass of water.

Exercise

• Exercising is a key component to an effective weight loss diet. The American College of Sports Medicine recommends the average healthy adult exercise 150 minutes a week. Keep track of the amount of calories you burn while exercising and compare it to the food you have eaten that day.