To lose weight in two weeks, you should eat in a calorie deficit, and ensure the foods you do eat is made up of fruits, vegetables and high-fiber options. You should reduce your intake of processed, carb-heavy foods like cookies, chips and soda.

Is is possible to lose between five to ten pounds in two weeks, although this weight loss will vary depending on each person’s metabolism. Food intake should be carefully monitored and combined with regular physical activity. Generally speaking, weight loss will be easier for those who are already significantly overweight.

To achieve a ten lb weight loss in a short amount of time, it is important to combine healthy eating habits with aerobic exercise, like running, swimming or brisk walking. These activities will use more energy and help burn accumulate fat.

Weight loss tips

Some essential ways to lose weight include:

Eat 5 to 6 meals per day: 3 main meals and 2 to 3 snacks. You should space them out every 3 hours
Eat 3 to 4 fruits per day, being sure to choose fruits with peels and pulp
Half of your plate should contain vegetables, both at lunch and dinner time. You should eat at least 2 portions per day.
You are advised to eat just one carbohydrate source per meal.
Choose beans, corn, peas, chickpeas, soybeans, and lentils as a plant-based protein source, being sure to place just 2 tablespoons total on your plate.
Remove the fat from all meat before eating it, including from fish, chicken and turkey. You should only consume red meat twice per week.

You can also have a detox smoothie as a snack. You should opt to prepare it with just vegetables, as they are richer in fiber. Read more about different detox drink recipes and how to prepare them.

What to eat

In order to lose weight in 2 weeks, you should opt to eat more fruits, vegetables and high-fiber foods. Fiber will help to keep you full and boost intestinal flow. Some fiber-rich examples to include in your daily diet include:

Oats
Quinoa
Rice
Whole wheat bread
Eggs
Beans
Unsweetened granola
Potatoes
Flaxseed, sunflower seeds, and pumpkin seeds
Nuts, like walnuts, almonds, peanuts and cashews
Skim or fat-free dairy and dairy products, like cottage cheese

Thermogenic foods can also help to boost metabolism and promote weight loss. Some examples include cinnamon. Ginger, red peppers, coffee, green tea and apple cider vinegar.

Check out weight-loss teas that can also help you to boost your metabolism and slim down.

Foods to avoid

To achieve you weight loss goal, you should avoid foods that are high in salt, sugar, white flour and fat. Some foods to avoid are:

Sugar: sweets, dessert, cake and chocolate
Salt: table salt, soy sauce, Worcester sauce, spice cubes, powdered soups
White flour: bread, cake, white-based sauces, crackers
Fatty food: fried food, red meat, bacon, sausage, cold cuts, yellow cheeses like cheddar
Processed foods: Jelly donuts, packaged food, frozen meals, pizza, lasagna, sodas and juice boxes

To substitute salt in your meals, you can add flavor by using natural herbs or spices, like onion, garlic, rosemary, parsley, thyme, basil and oregano. Decreasing salt intake can also help to reduce water retention. See our other tips for getting rid of water retention.

Meal plan for weight loss

The following table outlines a 3-day meal plan for losing weight in 2 weeks. After these 3 days, you can create your own plan that considers the tips mentioned above.

Meal	Day 1	Day 2	Day 3
Breakfast	1 cup of skim milk + 1 slice of whole wheat bread with cottage cheese + 1 cold-cut slice of turkey breast	1 fat-free yogurt + ¼ cup of oats + 2 tablespoon of chia seeds + 1/2 a slice banana	Unsweetened coffee with skim milk + 1 oatmeal pancake + 1 slice of cottage cheese
Morning snack	1 slice of papaya with 1 tablespoon of oats	1 cup of detox green juice	1 slice of watermelon + 10 peanuts
Lunch or dinner	1 grilled fish fillet + 3 tablespoons of whole grain rice + 2 tablespoons of beans + salad with broccoli and carrot + 1 tablespoon of olive oil	1 chicken breast with homemade tomato paste + 3 tablespoons of whole grain pasta + salad with 1 tablespoon of peanuts and 1 tablespoon of olive oil	1 turkey breast + 4 tablespoons of quinoa + 1 cup of cooked vegetables + 1 tablespoon of olive oil
Afternoon snack	1 apple + 2 pieces of toast with ricotta cheese	Papaya smoothie with 1 tablespoon of flaxseeds	1 fat-free milk + 6 walnuts

The quantities noted on this meal plan will vary with the age, sex, activity level and health history of each person. Therefore, it is important to see a dietitian for a complete assessment, so that a customized meal plan that meets your needs and goals can be created.

Diuretic teas for bloating

In addition to food, you should also opt to consume diuretic teas that boost metabolism, like green tea, matcha tea, hibiscus tea, and ginger tea with pineapple. To achieve the desired effect, drink 3 to 4 cups of tea per day, unsweetened. Check out these teas for water retention that you can include in your day-to-day.

It is also important to drink at least 1.5 L of fluids per day, which can be consumed as tea or water. This will help to prevent water retention and improve intestinal function.