It is so very possible to lose 20 pounds in 14 days. I’m not talking about diet pills or weight loss surgeries – all I’m talking about are small sacrifices combined with specific techniques. And rather than giving you a one-size-fits-all regimen, I really think you’re more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.
So choose at least four of the below science-backed and proven tips, and promise yourself that you will work them into your schedule for 14 days straight.
If you feel ambitious, tack on a few more. The more you pick, the more weight you’ll lose. If you start now, by this time next week, you’ll look and feel way lighter and in two weeks, you’ll have reached your goal and possibly more!
1. Don’t drink anything else but water
A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.
Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.
2. Stay away from white bread and pasta
Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. Simple carbohydrates wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later.
To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the entire 2 week duration. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.
3. Exercise for 30 minutes a day
Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously.
Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.
You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. And if you decide on a HIIT workout, you’ll be able to cut your time by half.
4. Drink coffee an hour before working out
This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout. You’ll burn more calories without realizing you’re pushing yourself harder.
5. Sleep an extra 30 Minutes every night
That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz’s equals better muscle tone.
6. Make one food sacrifice
Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab. Your body won’t even notice their absence.
7. Eat salmon for lunch
It’s packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn’t matter how it’s cooked) may immediately make your face look a bit more contoured.
8. Stand up straight
Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.
9. Do squats and planks
Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of squats and 3 sets of 30 seconds of planks. Remember to tighten your abs, butt, and legs temporarily while performing those exercises.
10. One last thing… Try this “5-Second Samurai Ritual” that burns up to 1 pound per day
If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and…nothing.That’s how 48-year-old Angela Hansen, an overweight mother of two with prediabetes was feeling…
She did “everything right” and never lost an inch.
Until her husband Sam stumbled on this “5-Second Samurai Ritual” and she burned away an unheard of 22 pounds in just 13 days.
And because of this one simple shift in her daily ritual, she shed pounds and inches from her body without starving herself and without a lick of exercise!
With the same “5-Second Samurai Ritual”, Angela dropped a total of 72 pounds in the next two months and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!
If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.
Imagine what it would feel like to never have to worry about deadly health complications…
About the cruel things that those around you are saying behind your back…
Or what your spouse is really thinking when he sees your naked body.
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.
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