The best way to lose weight in a short time is to shock the metabolism but not upset the metabolism. It can take around 4-10 days for the metabolism to adjust to a new way of eating. After this it will ultimately start to compensate and slow weight and fat loss down.

With the approach outlined in this article you can safely follow it for up to two weeks. If you want to continue with weight loss beyond the two weeks consider adding some appropriate exercise in to maintain lean muscle and cycle calorie and carbohydrate intake to keep the metabolism guessing.

So how do you lose weight fast in 2 weeks without exercise! Well it might come as no surprise when I tell you that you will need to create a calorie deficit. This much is obvious.


Most people believe that eating less and exercising more is the best way to lose weight.

Whilst this can work for a short time it can be difficult and exhausting to maintain and at times to fit in the exercise necessary to create the deficit isn’t possible.

The trick is to create a big enough deficit to elicit weight loss but without eating less food.

So with that in mind, we have put together this article to show you how to lose weight fast in 2 weeks without exercise.

You will need to create a calorie deficit WITHOUT negatively disturbing metabolic hormones. In other words, if we simply just create a huge deficit without balancing the metabolism you will have a pretty miserable two weeks and VERY quickly regain any fat lost after.

Simply reducing the calories and food without any regard to how the metabolism will compensate will turn you into a fat STORING Machine and you will gain any painful losses back in half the time it took to lose it. And possibly more besides!

Aim for the following scenario:

Balanced hormones + calorie deficit = fat burning

Avoid the following scenario:

Calorie deficit – balanced hormones = metabolic mayhem

Step 1: Focus all your foods on protein and fibre.

Protein and fibre are the most satiating foods. And with the right choices you can feel full on very few calories.

The menu swap example below demonstrates how you can eat more of the right foods to stabilise the metabolism despite eating less calories. Leaving you satisfied and feeling full and with no excessive hunger or cravings later.

Step 2: Avoid drinking excess liquid calories such as alcohol, juices, shop bought milk based coffees etc.

These can easily add up during the day and don’t add to satiety in any way. Stick to green or herbal teas for example and plenty of water.

Step 3: Avoid starchy carbohydrate such as beige carbs as these are worst for causing bloat and for blunting fat loss.

These include pasta, bread, rice, pastry, crisps, ice cream and most processed foods. As well as avoiding all white and beige processed foods, avoid all starchy carbohydrates such as potato and rice to help balance fat burning metabolism.

Replace with masses of greens and low sugar fibrous vegetables (see below).

Step 4: Base your meals on protein and fibrous foods (vegetables) over starchy foods.

Protein is the single most satiating nutrient and takes the most amount of energy to digest. Fibrous colourful vegetables are low in sugars and calories and will keep you fuller for much longer with few calories and little impact on fat storing hormones.

Chose fats wisely as these are much higher in calories but a small amount can help manage hunger and satisfaction levels.

For example: Use egg whites in place of the whole egg to help keep the calories low but protein high. Choose white fish, lean means such as chicken and turkey and selecting leaner cuts of red meats. Whey powders to add more protein to meals.

Step 5: Eat and chew your food slowly without distraction and use smaller plates.

Research has shown that those that eat slowly will eat less food due to their satiety signals getting the ‘full’ message in time to stop eating. Aim to eat to 80% fullness. Using smaller plates has a psychological effect of making the plate look full and there is plenty of food.

Eating without distraction such as watching TV has also we are less likely to overeat too.

Step 6: Use lots of vinegar.

how to lose weight fast in 2 weeks without exercise_2

Vinegar has a satiating effect and can help reduce the body’s insulin response to carbohydrates therefore reducing the fat storing effects.

Step 7: Create lots of heat in your dishes by using fresh spices.

Research has shown that some plant chemicals can temporarily raise the metabolism by 8% and therefore help you burn fat better. It is also said to make you feel fuller so therefore eat less overall.

Step 8: NON-EXERCISE ACTIVITY THERMOGENESIS = NEAT and otherwise known as fidgeting and generally moving around as much as possible.

This is perhaps one of the most forgotten hidden secrets of the naturally lean! This can account for up to 50% of daily energy expenditure and could equate to an extra 500 calories extra burned in a day!

How does the food intake look?

Here are some examples of food swaps to lose weight fast in two weeks.

Option 1 is the typical diet approach that doesn’t focus on balancing metabolic hormones.

Option 2 is the low calorie, metabolic balancing approach for weight loss.

Breakfast swap:

1. Standard breakfast cereal, milk and a glass of orange juice = 350 kcal’s

2. 6 egg white, spinach, pepper and onion omelette, rocket side salad and a black coffee = 225 kcal’s

Lunch swap:

1. Standard sandwich, crisps and low-fat fruit yoghurt with a diet soda = 600 kcal’s

2. Grilled chicken with large salad with fresh lemon and balsamic vinegar for dressing with a green tea or sparkling water = 350 kcal’s

Dinner Swap:

1. Beef Bolognese and pasta with cheese and a glass of wine = 800 kcal’s

2. A larger serving of turkey mince and vegetable Bolognese with courgette spaghetti, side salad and a glass of sparkling water = 300 kcal’s

Snack swaps:

1. Cereal bar = 340 kcal’s

2. Protein bar or whey protein shake = 200 kcal’s

Drink swaps:

1. Ginger bread latte = 200 kcal’s

2. Black coffee = 0 kcal’s

Calories before the swap = 2,090

Calories after swap = 1,075

So you can see how you can eat as much but with nearly half the amount of calories. This diet is very low in calories but it contains plenty of food and protein.

Eating regular meals with ample protein and fibre will keep the metabolism balanced without excessive hunger or cravings. You will remain energised and feel great.

The calorie deficit will be enough to start burning fat and the reduction in starchy carbohydrates and sugars will release water resulting a substantial weight loss of around 7-14 lb. in just 2 weeks.

Big love, small tummies,

Jill – The Fat Controller

WatchFit Experts change lives!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans