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  How to lose 5 pounds in 2 weeks

  4

  Written by Peggy Pletcher, M.S., R.D., L.D., CDE reviewed - written by Alex Caspero, MA, RD - Updated October 12, 2017.

  Whether you are coming back from vacation, or notice that your jeans are a little tighter than normal, you can look for a fast fix to lose those extra few pounds.  While it is easy to get swept up by fad diets, quick promises and cleanliness, it is possible to lose 5 pounds in two weeks through healthy eating and exercise.

  Most weight loss plans would recommend gaining 1,200 to 1,500 calories a day, which is generally a good range for the purpose that you plan on losing 5, 15, or 50 pounds.  I am more generous on calorie intake or exercise recommendations.  To lose 5 pounds, it is more about cleansing the diet than making a drastic overhaul.  For example, you can roast "things you didn't miss" to lose weight without sacrifice: a cheeseburger sans cheese, or a burrito bowl of sour cream minus.  You don't need extensive changes since you lose 5 pounds, yet you can enjoy your favorite foods with some small tweaks.

  In the meal plan below, you will find general recommendations that can be modified based on your schedule.  If your deadline is two weeks, stick to the meal plan and leave treatment options.  For a more casual approach, even if you include extra snacks and desserts, you can expect to drop 5 pounds in three weeks.

  Finally, continue the exercise.  This not only helps in losing weight, but it also helps in preserving the muscle which is required for more resting metabolic weight.  For those of you who are new to exercise, try to burn around 1,500 calories a week or 215 calories a day.  This can be achieved in many ways, so find a plan that works for you: walking, jogging, weightlifting, yoga, and even gardening all burn calories.  For this phase, it is more important to do this than to focus solely on calorie burn.

  meal plan

  Calorie Calculation: 1,300 to 1,500 calories per day.  About 400 calories for a meal, with 100 to 200 calories of snacks.

  Day 1:

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  Breakfast: Strawberry-Mango Smoothie

  1/2 cup strawberries, 1/2 cup mango chunks, 1 scoop protein powder of choice or 1/2 cup fat-free, plain Greek yogurt, 1 cup unwholesome vanilla almond milk and 1 tablespoon chia with seeds or ground flax seeds  Mix.  Blend until thick and creamy!

  Lunch: 400-calorie salad

  Substitute at least two servings of vegetables for this 400-calorie meal.  Top with a healthy fat of choice like Chia Seeds, Hamp Seeds, or Lazy Almonds.

  Dinner: 500 calories, your choice!

  Snack:

  Pair1 / 2 cup cheese, yogurt, or a piece of string cheese with 1 cup of fruit of choice.

  Second day:

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  Breakfast: 400 calories, your choice!

  Choose something with at least 10 grams of protein for maximum satiety.

  Lunch: BLT

  Top two slices of whole grain bread with 1 teaspoon.  Mayo, three slices of tomato, lettuce, and four slices of cooked turkey bacon.  Serve with an apple.

  Dinner: PCVF

  Protein, Carb, Vegetable, Fat.  This meal includes 1/2 cup of cereal of choice, 1 to 2 cups of vegetables, and 2 teaspoons of oil, dressing, or 3 ounces of cooked protein of choice (about the size of your iPhone) with healthy fats of choice  needed.

  Snack: One hundred calories can be combined with a meal or as a snack wherever you want.

  Alternative Snack: Make a 50-calorie treat of choice.

  day 3:

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  Breakfast: fruit and yogurt bowl

  Combine 6 ounces of plain, fat-free Greek yogurt with 1 1/2 cups of fruit of choice and 1/4 cup of granola.

  Lunch: hummus wrap

  A whole-wheat tortilla with 1 cup chopped vegetables of choice and 1/4 cup hummus.  Roll and Enjoy!

  Dinner: 500 calories, your choice!

  Any craving for something special?  Enjoy it here.

  Snack: An apple with 1 teaspoon nut butter of choice.

  Optional snack: Take a 50-calorie treatment of choice.

  Day 4:

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  Breakfast: Capillary Scramble

  Simultaneously 2 large eggs, 1 large tomato, chopped, 1/4 cup chopped mozzarella cheese, and a pinch of salt and / or pepper.  Scramble in a nonstick pan over medium heat.  Stir in 1/4 cup of chopped basil leaves just before the finish.  With 12 grams of protein per serving, this hearty meal will keep you satisfied for hours.

  Lunch: 400-calorie salad

  Substitute at least two servings of vegetables for this 400-calorie meal.  For a mild dressing, try a piece of aromatic vinegar, such as balsamic, champagne, or orange muscat.

  Dinner: fish

  For a dose of healthy omega-3s, enjoy a 500-calorie meal of choice, which includes fish.  In the mood for sushi?  Enjoy a regular tuna roll and a California roll.

  Snack: six ounces of fat-free Greek yogurt.

  Optional Snack: Have an 80-calorie snack of choice.

  Day 5:

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  Breakfast: 400 calories, your choice!

  In this meal plan, aim to serve at least one fruit or vegetable.

  Lunch: Chicken Salad Petha

  3 ounces of sliced ​​chicken with 1 1/2 tbsp.  Light mayo, 1/2 teaspoon.  Curry Powder, 1 Tbsp.  Lemon juice, and a pinch of salt and / or pepper.  Add 1/2 cup half red grapes, 1/4 cup chopped celery, and 1 tbsp.  Silver Almond.  Serve in a whole-wheat pit.

  Dinner: 400 calories, your choice!

  Your goal: two servings of vegetables.

  Snack: Make a 100-calorie treat of choice.

  Day 6:

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  Breakfast: Unopened PB Sandwich

  Toast a whole wheat English muffin.  Top with 1 tbsp.  Top with peanut or almond butter and a large peach, thinly sliced.

  Lunch: 400-calorie salad

  Substitute at least two servings of vegetables for this 400-calorie meal.  To keep you energetic through the afternoon slump, be sure to include a serving of protein such as tofu cubes, beans, or oat chicken.

  Dinner: zucchini pasta with shrimp

  Spiral toss with two large zucchini and 1/8 cup prepared pesto.  Serve pasta in a nonstick pan or heat it.  Toss with seasoned, cooked shrimp.

  Snack: Heavy 100 calories can be combined with food or as a snack, wherever you want.

  Optional snack: 3 ounces of white wine with dinner.

  Day 7:

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  Breakfast: Egg and veggie scramble

  Three egg whites fried with 2 cups of vegetables.  My favorite combo: Spinach, red bell peppers, tomatoes, and mushrooms.  Serve with a slice of whole grain bread or 1 cup of fruit.

  Lunch: Turkey with Avocado (or Veggie Burger)

  Grill a 3-ounce turkey or veggie patty and place it on whole grain bread.  Top with 1/4 sliced ​​avocado, lettuce, red onion and tomato.

  Dinner: 500 calories, your choice!

  Aim for at least one serving of vegetables, one serving of healthy fat and 3 ounces of cooked protein of choice.

  Snack: Take 100 calories, combine it with a meal or as a snack wherever you like.

  Optional snack: Take a piece of light string cheese.