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.
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.
==> Simple Ways You Can Melt Fats Faster and Lose Extra Pounds
==> Lose Heavy Pounds of Weight With the 2-Weeks Diet Program
==> Surprising Ways Yoga Can Help You Lose Weight
==> Buddha Belly? Lose It And Keep It Off – 10 Simple Tips
==> 5 Tips To Get Lean As Quick As Possible
==> How Do I Lose Weight And Keep It Off?
This review may contain affiliate links. Please read my disclosure for more info. I do get a small referral if you buy via my links – that´s why all informations are free for you on my website.