To lose a pant size in two weeks, focus on a diet and exercise plan that helps you burn more calories than you consume each day. The difference between the number of calories burned and the number of calories consumed is called a calorie deficit. For rapid size loss, aim for a calorie deficit of at least 500 calories per day.
- Eat healthy foods
Eat healthy foods that contain fewer calories and other content, such as sugars and saturated fats, that lead to size gain. Emphasize fruits, vegetables, lean meats and fish while avoiding fatty meats and dairies, foods with added sugar, salty foods and starchy foods. Try eating smaller portions of food and substituting unhealthy ingredients for healthy ones.
- Exercise daily
Find a daily exercise plan that includes both weight training and cardiovascular work. Cardiovascular workouts increase the number of calories you burn. Weight training exercises help ensure you lose fat rather than lean muscle mass. For rapid weight loss, dieting experts recommend at least one hour of exercise a day.
- Keep a food diary
To best follow your plan, keep a food journal recording your daily food intake and also record any triggering behaviors or emotions that interfere with your plan.