12 Simple Ways to Lose 20 Pounds in 14 Days

There are several ways to lose weight rapidly without resorting to tight diets and strenuous activities.

So, here are some tactics for quick weight reduction that you may use on a regular basis.

Rather than providing you with a one-size-fits-all approach, I believe you'll be more likely to continue with it if you choose the food and activity practices that work best for you.

So pick at least four of the recommendations below (they're all expert-backed, in case you're curious) and commit to incorporating them into your calendar for 14 days straight.

Add a couple more if you're feeling ambitious.

The more options you choose, the more weight you'll lose.

If you start today, you'll look and feel lighter by next week, and you'll have accomplished your target in two weeks.

1. DRINK PRIMARILY WATER

Each serving of a sports or energy drink, fruit smoothie, or light beer includes roughly 100 calories. However, these beverages do not satisfy you in the same way that 100 calories of food do, so they are a waste of time. Other beverages may include a lot of salt and carbs, which cause your body to retain water and puff you up.

Water, on the other hand, has no calories, carbohydrates, or salt, making it the ideal slimming drink. Surprisingly, it also helps drain off extra water weight and jump-starts your metabolism. If it's too bland, try adding lemon slices or mint leaves.

2. AVOID WHITE BREAD AND PASTA AT ALL COSTS.

Eliminating any white grain items, such as white rice, spaghetti, and sandwich rolls, can rapidly slim you down since the simple carbohydrates in these meals create bloating, particularly around your abdomen. Simple carbs are bad for your weight because they are quickly absorbed, leaving you hungry and more prone to overeat later.

To take things a step further, instead of substituting healthier but still bloat-inducing whole-grain bread products, replace veggies for the week. A chicken sandwich becomes a chicken salad, while chips and dip become carrots and dip. Vegetable complex carbohydrates break down more slowly, allowing you to feel fuller for longer. Furthermore, because vegetables are largely water, they aid in the removal of excess water weight.

3. PERFORM CARDIO EACH DAY FOR 30 MINUTES

Any exercise that raises your heart rate will burn calories. However, if you choose a cardio regimen that utilizes many muscles at the same time, you will burn more calories.

Spinning, cardio kickboxing, and boot camp training are three options to explore. Half an hour of each burns 200 to 300 calories while exercising your arms, legs, and core, making everything seem sleeker and tighter.

Interval training, which involves alternating brief bursts of strong exercise with slower activity, will help you burn even more calories every session.

4. DRIVE A COFFEE AN HOUR BEFORE EXERCISE

This is the one exception to the rule of only using water: A pre-exercise cup of java with a splash of skim milk (around 11 calories) or black (just 5 calories) can stimulate your workout in the same way that a coffee run makes your morning at work more effective. You'll burn more calories without even noticing it since you're working harder.

5. PARTICIPATE IN NIGHTLY YOU-ON-TOP SEX

Not that you needed a reason to hook up with your partner every night, but this job is a big blaster. Being on top requires you to rock, and the more active you are, the more calories you burn – up to 144 in 30 minutes.

Sex also increases levels of feel-good neurotransmitters known as endorphins, which aid in the suppression of food cravings. Get on top in reverse-cowgirl (looking away from your boyfriend) to give your thigh and buttock muscles a boost.

6. EVERY OTHER DAY, DO 36 PUSH-UPS AND LUNGES

These gym-class mainstays will help you shape muscle and achieve a more streamlined appearance. Every other day, perform three sets of 12 of each exercise. Push-ups work the upper body, whereas lunges work the buttocks, hips, and thighs.

A quick tip: Keep your back and legs in a straight line during push-ups to increase muscular tone. You may also add muscle to your legs by performing lunges with free weights in each hand.

7. EXTEND YOUR NIGHTLY SLEEP BY 30 MINUTES

That extra half-hour of sleep, whether you sleep 5 or 8 hours, can refresh you enough to make better eating choices (no quick sugar fix for breakfast in quest of energy) and avoid feeling tired and skipping the gym. More restful sleep (7 to 8 hours is ideal) also increases metabolism. And, because your body creates muscle as you sleep, having some shut-eye means a higher muscular tone.

8. MAKE ONE FOOD SAVING

Cutting away one indulgence, such as the chips you consume with lunch or the chocolate treat you enjoy after dinner, can help you lose a few hundred calories, resulting in reduced fat. Your body will not even be aware of their absence.

9. FOR LUNCH, EAT SALMON

It's high in nutrients, which help to develop muscle tone and give your skin a healthy shine. Some dietitians suggest that eating a piece (no matter how it's prepared) can instantly make your face seem more contoured.

10. STAND UP STRAIGHT.

Maintaining a strong spine and shoulders while sucking in your tummy toward your spine results in a smaller, more streamlined midsection.

11. PERFORM SQUATS AND SIT-UPS

Bodybuilders employ this procedure before contests to enhance the definition of their muscles. Perform three sets of 12 of each exercise to temporarily tighten your abs, buttocks, and legs.

ONE MORE THING... TRY THIS 10-SECOND "DAILY FIX" THAT BURNS UP TO 2 POUNDS OF BELLY FAT PER DAY...

Click here to see the 10-second "daily fix" that assisted me in losing 24 pounds in just 19 days.