Maybe you have heard this question, or you have at one time asked yourself the same. Well, the answer is simple, yes! However, you should know that there are two things involved in weight loss; exercise and your food intake. To lose this much weight, it will require a lot of hard work and determination. After all, nothing comes easy. Let’s learn how you can successfully lose 10 pounds in two weeks without compromising your health.
Get the number Basics
One pound is approximately 3,500 calories, so, if you want to lose 10 pounds that means 10*3,500 calories which translate to 35,000 calories lost in 14 days. This will mean that you need to be in a calorie deficit of 35,000/14=2,500 calories per day. To have a deficit of 2,500 calories per day would mean you starve yourself which is not healthy. So, what you need to consider is increasing your calorie expenditure. This, however, could still be unreasonable and so you could opt to balance your calorie intake with your calorie expenditure to achieve this target.
Know what to eat to lose 10 pounds in two weeks
Replace your diet with a lot of vegetables, lean proteins, and whole grains. These foods have high dietary fiber, and the protein will keep you fuller for longer thus limiting hunger pangs and lowering your overall calorie intake.
Ditch processed foods and supplements which are full of calories. Your body will get the required antioxidants and minerals from the real food rather than going for supplements. Also if you are trying to lose weight, eliminate sugary drinks from your diet.
Remember to keep hydrated all the time by drinking plenty of water. Make sure you don’t starve yourself as this will lower your metabolism and rate of weight loss.
Exercise
Apart from food intake, if you want to lose 10 pounds in 2 weeks, you need to incorporate exercises into your plan. You have to increase your calorie burn drastically to lower fat mass. The best way to achieve this is by combining cardio and interval training. Incorporate exercises like swimming, running and biking. Also some resistance training two times a week is ideal. Just go for some moderate intensity cardio exercises that don’t leave you overly exhausted. If you can handle it, add a high-intensity exercise each week.
With resistance training, you will be able to retain your muscle mass up while eating less and also burn more calories. Keep in mind that you need to be in a 2,500 calorie deficit daily. The ideal exercise length is 1-2 hours each day.
Be active outside of gym
For you to burn more calories, you need to increase your day to day activities. This doesn’t mean you will be exercising, no. You can remain active by doing manual jobs like fixing things, lifting heavy boxes or even gardening. These chores can account for at most 1000 calories each day. You will be surprised to know that these activities are equal to 90-120 of high- intensity exercises. They will help you reach your target of a deficit of 2,500 calories per day.
Intermittent fasting is another great way of reducing weight drastically
Intermittent fasting is a situation where instead of having regular meals, you choose to forgo eating for a certain period of several hours then eat after that for a short period. It is a proven effective way of losing body fat. It will force you to reduce your calorie intake due to the limited eating. There are different ways you can efficiently carry out an intermittent fasting like fasting for 16 hours then have an 8-hour feeding time or fasting for 20 hours and eat for 4 hours after that. One thing to note is that if you plan to incorporate exercises while carrying out an intermittent fast, you should not exercise during your fasting window. However, you can exercise during your feeding window.
An intermittent fast is an excellent way to reduce your calorie intake and help in weight loss.
Reduce water retention
Usually, water retention adds to your overall weight. You can reduce water retention and consequently appear to be lean through the following ways:
Drinking coffee- the caffeine in coffee can help you lose excess water and burn fats.
Mind your intolerances- eating things you are intolerant to like gluten and lactose lead to bloating and water retention. Avoid them to reduce water retention.
Take a supplement- dandelion extract is an excellent supplement that helps in reducing water retention.
If you follow the above advice, it will not be impossible to lose 10 pounds in 2 weeks. Just don’t go on fad diets that promise to get you there quickly as the weight will likely come back.
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I’ve already been working on some of the tips you mention (as for the work out, I’ve been doing HIIT workout) but then once you’ve lost such weight, which are the best recommendations to tone my body? Thanks!
Water retention is a factor that most people don’t take into account when trying to lose weight. The above simple tips can assist a person to lose weight but it is also critical to consider safe weight loss.
This is a huge life saver! I have no idea where to start but seeing this, well looks like I might give it a go! Thanks a lot for this.
This post is a lifesaver for me. I work out regularly so I agree that it’s most important to know the number basic that you want your calories to decrease.
Losing weight is simple. What you put in your system and how you live your lifestyle determines your weight eventually.
I think losing 10 pounds in just two week is possible, but it depends on the person. I myself won’t be able to handle the change in my body this fast.
Losing weight and getting fit is not an overnight thing people. It takes time and dedication but if you really work for it, then it does pay off in the end.
Good advice. Setting goals for yourself with exercise and a healthy meal plan is the key to successful weight loss. You don’t want to overwork yourself day to day and should definitely give your body time to rest. Thanks for the read!
New year, New You! Start the year right! And this blog is just the guide we all ask. I am so much agreeing on every part but I have question for intermittent fasting, is it really ok to do that? It’s a bit complicated. But thank you for your advice. Got to drink lots of water.
Losing 10 pounds in 2 weeks? You gotta have a ton of willpower to accomplish that! These tips will help defo, too
To lose weight is not as easy as it seems, it takes dedication and determination. You have to stay focused on the ultimate goal to shed the the weight.
I have always had an issue with my calorie intake. I am totally clueless on how to calculate it, not that i am that fat, but i could always do with a bit shedding of here and there. Thanks for this kind of post.
Wow can this really work losing 10 pounds in 2 weeks I must try it out and see. I hope I will have the discipline to take it through to the entire 14days. Great tips I hope they actually work.
I find food diaries especially helpful when I’m trying to lose weight. Taking note of what I eat or drink often makes it easier to make adjustments to my current diet. Just don’t forget noting proportions, too
Diet and exercising are the best ways to loose weight efficiently. However most people fail due to lack of determination.
I’m really having a hard time losing weight. I will try intermittent fasting and see if it’ll work. Thanks!
These are helpful tips for people like me who want to lose weight the healthy way. It can be achieved by consistently following a healthy diet and exercise.
The above mentioned are great tips for losing weight. I’ve previously tried some of them and they worked out pretty well.
I want to lost weight as fast as possible. I hope that this helps me when I try it out next week, wish me luck!
I always doubted if it is possible to lose 10 pounds in just two weeks because 2 weeks is just a very short time to lose such great weight. After reading your article I think it is possible if we could follow a strict diet regime and with proper exercise routine like you said then we could lose weight. I have been not doing exercises properly due to my work schedule which made me gain a few extra pounds. Now I will be cautious and follow my diet plan and work hard to be fit and healthy. Thanks for this motivational article.
I feel that I’m forcing myself too much to my limits to lose 10 pounds in just two weeks. I don’t think that this method is healthy and I’m dubious to try it.