Being fit is a lifelong commitment, so you shouldn't expect dramatic results in just two weeks. The Mayo Clinic recommends losing no more than 1 or 2 pounds of fat per week, so if you've got flab to shed, you'll need more time to do it safely. In two weeks you can, however, take steps toward getting fit. As you do, just remember that any body is ready for the beach if you have self-confidence.
To lose weight, the Mayo Clinic recommends burning 500 to 1,000 calories in excess of what you consume each day. You can achieve this by reducing your food intake, increasing your activity level or doing a combination of both. Eating nutrient-dense foods will help you limit your calories. The Centers for Disease Control and Prevention recommends eating a diet centered around fruits, vegetables, complex carbohydrates and low-fat dairy products. Include lower-fat sources of protein like lean cuts of beef, poultry, fish, eggs and legumes. Minimize your intake of saturated fats, trans fats, cholesterol, salt and added sugar.
The CDC recommends at least 150 minutes of moderate cardiovascular exercise, like brisk walking or water aerobics, per week. Alternatively, you can do 75 weekly minutes of vigorous cardio like running or swimming laps. But getting fit isn't just about weight loss; you also need to tone your body and build muscle. The CDC recommends doing at least two resistance workouts that work all your major muscle groups, like weightlifting, yoga or body-weight exercises, per week.
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