Weight Loss in 14 Days or Less

The Center for Disease Control & Prevention in the United States has found that over 60 million people in America are obese. Obese or overweight individuals can lose one to two pounds of body fat in 14 days or less by combining diet with exercise.

Stick to Safe Weight Loss

• The fastest rate of weight loss that's considered safe by the Weight-control Information Network is two pounds of body fat per week. Attempting to lose weight at a faster rate than two pounds per week is considered extremely unhealthy and often will no lead to long-term weight loss.

Create a Calorie Deficit

• The Harvard School of Public Health explains that diets that reduce calories always result in weight loss regardless of what type of food a person eats. Eating a certain combination of carbohydrates and protein does not positively or negatively affect weight loss.

  According to the Ohio State University Extension Program, there are 3,500 calories in one pound of body fat. To lose two pounds of body fat in 14 days you have to create a daily calorie deficit of 1,000 calories. Calorie deficits can be created by dieting alone or by combining dieting and exercise.

Keep a Calorie Journal and Create a Calorie Budget

• Try to create a calorie budget and decide on your calorie limits to lose weight. Writing down all of the food that you eat along with how many calories that food contains can help to prevent overeating.

Exercise Daily

• Exercising daily is one of the best ways to create a daily calorie deficit and increase the rate at which you lose weight. Swimming, biking, and running are all great exercises that individuals can do to lose weight and stay healthy.

  For example, a person that weighs 155lbs. would burn 704 calories swimming freestyle fast for one hour and 704 calories if she jogged six miles in one hour, according to Nutristrategy. According to The Journal of Nutrition, exercises that elevate your heart rate result in decreased body fat and increased lean muscle mass. Exercising is a great way to increase your daily calorie deficit and lose a few pounds in 14 days or less.

Stay Hydrated

• The Ohio State University Extension Program explains that drinking water throughout the day can actually help with weight loss. Water reduces your appetite and helps you feel energized. Water also helps to maintain your metabolism throughout the day. The Mayo Clinic recommends that individuals drink 1.5 liters of water per day to stay healthy. However, depending on how much exercise you get, you may need more water than this.

  If you follow these guidelines then you should be able to easily lose weight in 14 days or less.