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|Lose 5 Pounds in 2 Weeks |
"I am 29 years old female, at 5' 2", and weigh about 131 lbs, medium
frame. I am trying to lose another 5 pounds in 2 weeks, what's the best way to lose weight?
The basics of fat loss:
1. 10-12 x bodyweight (in lbs.) in calories daily (150 lb. person eats
1500-1800 cals daily). 1-2 days a week, refeed day where you eat 15-16 x bw
in cals to "reset" metabolism (body perceives deficit and produces hormonal
environment which combats deficit, eventually compromising essential
metabolic functions and suppressing weight loss).
2. Lots of lean protein. Minimize/eliminate refined carbs (simple sugars
and starches). Don't skimp on good fats. Complex carbs especially before
and after exercise. If you like rice, try switching to brown and wild rice.
3. Add a little resistance training, maybe 2 days a week for 30 minutes.
Makes a HUGE difference to being able to lose bodyfat.
4. Add 2-3 sessions a week of interval training (you can incorporate them
into regular runs or switch a couple days of regular runs for these...
they'll also help your speed). Interval training is very simple: alternate
periods of max effort/high intensity with periods of low intensity. The
differential between these two is what does the magic. Up to 9 times more
effective for fat loss than conventional cardio work. The easiest way to do
it is hill/stair runs, or sprint/walks. Run up a hill, walk down, or sprint
100 m, walk back, repeat. Start with only 5-10 minute sessions of this and
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