How To Lose 10 Pounds In 2 Weeks?
Losing 10 pounds in 2 weeks is a big goal, and it can be a little daunting.But breaking the process down into smaller steps can help take the bite out of the process. Instead of thinking of how to lose 10 pounds in two weeks, think of how to lose 5 pounds in a week, and then how to lose an additional 5 pounds in the remaining week. It’s more realistic to lose 5 pounds in one week than 10 pounds.
Following these tips below may help you reach your goal weight faster.
Choose a Diet Plan
Simply changing your diet and consistently adhering to your meal plan is a recipe for weight loss success. There are several diet plans available, and you can choose the most doable and effective program for you. Here are the most popular diet plans due to their effectiveness in helping you lose 10 pounds in 2 weeks or better yet lose 15 pounds in 30 days.
- If it Fits Your Macros
If it Fits Your Macros or IIFYM is a dieting plan widely favored by many who want to shed excess weight. Its diet flexibility makes it appealing because it does not feel overly restricted. This diet tracks your macronutrient intake – fat, carbohydrates, and protein. IIFYM focuses on your macronutrient intake rather than on your calorie count.
The IIFYM diet is also uncomplicated and easy to follow and implement. It would be best if you calculated your macros requirement per day. Once you have the required numbers for your daily protein, fat, and carbs requirement, you need to stay within those quantities.
You can approach a registered dietitian to calculate the appropriate macronutrient requirement to achieve your weight goal. There are also available platforms online where you can get the computation based on your current body weight, height, and age.
We recommend tracking and weighing your food to ensure that you meet your macros requirements.
The IIFYM is a more appealing option and a welcome change since it allows you to consume various food options.
- Low-Carb Diet
Expect to lose 10 pounds in 2 weeks ? Limiting low-carb diet intake is an essential step to help you lose weight faster. By decreasing your carbohydrate intake, you reduce your body’s insulin level, which causes your body to use and burn stored fat for energy, making you lose weight.
According to a recent study by mayoclinic.org, most people can lose weight if they restrict their calorie consumption paired with increased physical activity. Reducing your daily calorie intake by 500 or 750 calories can help you lose 1 to 1.5 pounds a week.
One study found out that a low-carbohydrate diet is more effective for weight loss than a low-fat diet. The reduction of dietary carbohydrates is also beneficial in burning harmful fat distribution in the body.【1】
If you want to lose weight and reduce cardiovascular risk factors, a low-carb diet is perfect for you.
- Intermittent Fasting
IF or intermittent fasting has gained popularity in recent years for people who want to lose weight and improve their overall health.
Intermittent fasting is an eating plan where you schedule your meals. It is changing your eating time rather than switching your food. The change in the schedule of your food intake also changes the way your body burns stored fat. When you follow a cycle between eating and fasting and have a more extended fasting period, your body burns more fat that is not accessible in your fed state.
Several studies show that intermittent fasting is a more practical alternative to a low-carb, low-calorie diet. This diet trend also reduces the risk of type 2 Diabetes for obese and overweight individuals.
Intermittent fasting can be any of the following.
- The 16/8 method wherein you skip breakfast and confine your daily eating period to 8 hours, then fast for 16 hours in between.
- The Eat-Stop-Eat that involves fasting for 24 hours once or twice a week.
- The 5:2 diet allows you to consume 500-600 calories only for two consecutive days in a week and normally eat on the other five days.
- Ketogenic Diet
The ketogenic diet is a very low-carb, high fat diet. Keto diet is where you cut most carbs from sugar, white bread, soda, and pastries and obtain your calories from fat and protein.
Ketogenic or keto derived its name from the molecules produced by the body known as ketone. Your body switches fuel supply from carbohydrates to fat when you are on a ketogenic diet. The decrease in insulin level increases the body’s ability to burn fat, thus accessing your stored fat and burning them off.
Keto diet is an effective way that may help you lose 10 pounds in 2 weeks and improve your overall health. Studies show that there is strong supportive evidence of a ketogenic diet in weight loss.【2】
Find an Exercise Routine To Ruduce 10Lbs in 2 Weeks
Finding an exercise routine that suits your lifestyle and something you genuinely enjoy can sometimes be challenging and tricky. However, having a preferred and consistent pattern can significantly impact your goal’s doability to lose weight in the soonest possible time. Read on and decide what’s the best exercise for you.
Ancient India has been practicing yoga as a discipline for physical, mental, and spiritual strength. Practicing yoga is known to increase both the mind and the body and is not a sought-after activity for losing weight. However, an active and intense yoga routine three to five times a week for an hour or more can help keep the belly fat away.
Bikram and hot yoga can help burn more calories than other yoga forms because it involves more active and demanding positions. Although yoga’s main physical benefit is to help strengthen and tone our muscles. Over time, yoga was known to develop one’s mental and spiritual mindfulness, making you more conscious of how food affects your entire wellbeing.
People who practice yoga are better at resisting unhealthy food and binge eating. Yoga is also helpful for those struggling to lose weight. Being conscious about your body’s signals often leads to you holding back cravings and comfort eating.【3】
Weightlifting increases the body’s metabolic rate and aids in losing weight. If you are someone who likes to push limits and do things outside of your comfort zone, weightlifting is the exercise for you. There is a notion that this exercise makes you bulge and bigger; however, that will depend on your routine and the weight of the weights you are using.
Another good thing about this routine is that you don’t need to spend more time doing the exercise. A good 20 minutes of weightlifting is enough to keep your heart elevated and burn your calories and stored fat.
A word of caution, do this training under the supervision of an expert fitness coach, especially if you are new to the training routine.
Running is an enjoyable, progressive way to exercise and help you lose weight when you out of shape. Running is a simple way to exercise without needing workout equipment and a designated place to exercise.
An excellent form of physical activity, running burns many calories, targets the excess belly fat, and is a safe and natural appetite suppressant. Many men and women have successfully trimmed excess belly fat and lose weight by merely having a consistent and doable running routine and schedule.
Running and other high-intensity training can significantly lower the body’s calorie level even after 48 hours of working out. 【4】Referred to as the “afterburn effect,” running requires many muscles and more energy to recover. Therefore you are still burning your calories hours after your workout.
Walk a mile one hour every day and it will burn 150 calories. The calories burned may lead to weight loss over time, and it is an excellent way to improve or maintain your overall health.
Cardio workouts are any exercise that increases your heart rate and uses large muscle movements over a prolonged period. The objective is to keep your heart healthy and strong by keeping your heart rate at least 50% of its maximum capacity.
Here are some of the fun and highly practical cardio exercises you can try to help shed off that belly fat
Engaging in cardio exercises is a fast and excellent way to lose 15 pounds in a month.
- Jump Rope
- Jumping Jacks
- Brisk Walking
- Squat Jumps
Suppose you don’t like working out in the gym or doing exercises outdoors. In that case, home exercises offer you the best alternative to lose 10 pounds in 2 weeks. You only need minimal or no equipment to start burning those calories in the comfort of your home.
Planking or plank is a simple way to especially for beginners. It would help if you had a training mat, a designated space in the house, and the right shoes, and you’re good to go.
Crunches are a great home exercise to help you lose weight and tone your abdominal muscles. Just find an even place in the house, lie down, place your arms behind your head and start raising your lower body multiple times.
Jogging is a fun way to exercise and shed off those excess and unwanted fats. A good 15-20 minutes daily of jogging in place or your yard is enough to rapidly enhance weight loss.
Always Get a Good Sleep
Rising early after a good night’s sleep is an easy way to help you lose 10 Lbs in 2 weeks or, if consistently done, can be a great way to help you lose 15 pounds in a month.
The number of hours and quality of sleep you get is as significant as your diet and workout routine if you want to lose weight. Recent studies suggest that short duration of sleep is directly linked to health problems and obesity. It was also observed that the shorter the amount of sleep (less than 7 hours), the higher the possibility of gaining weight. 【5】
Another study found out that people who lack quality sleep are more likely to have an increased appetite and are more prone to overeat. 【6】
A normal Sleep is one of our bodies’ simple and most straightforward way to tell us that we need to rest. Aside from the hundreds of health benefits a good sleep can bring, it can be surprising to know that weight loss is one of them.
Drink Plenty of Water
Water is one of the most beneficial liquid you can take. Aside from flushing out toxins and maintaining your organs’ normal functioning, drinking plenty of water is known to aid in losing weight. A study conducted for adult men and women shows that drinking 500ml of water increased one’s metabolic rate by 30%. 【7】
Aside from helping the body increase its energy expenditure – or the amount of energy a person uses in calories – water is the best beverage for people who want to Reduce 10 Lbs in 2 weeks. Water is a perfect beverage option because it has zero calories.
Water as a natural and effective appetite suppressant will make you feel full, thus curbing your cravings to eat or munch.
How to lose 10 pounds in 2 weeks? Simple. Just increase your daily water intake.
Despite all the available resources you have online and everywhere around you, the decision to improve your overall health lies in you and you alone.
Losing weight and maintaining your healthy physique can be challenging and pushes you away from your comfort zone. Still, the decision to better your health and your overall self-image must come from within you.
Start with a specific weight goal in mind and clearly define the reasons for your objective. Set realistic and achievable expectations and focus on achieving your goal one step at a time. Find a diet plan and an exercise routine that best works for you. Think of something healthy that you enjoy eating and start from that, then find a physical activity that you want. That way, you will love and look forward to doing these new endeavors instead of dreading it like a punishment.
Losing 10 pounds in 2 weeks may seem an impossible task, but it is doable. You may ask: Is it healthy to lose 10 pounds in 2 weeks? The answer is a resounding yes.
Although some may argue that losing this much weight in a short time is unhealthy, if you adhere to the proven scientific evidence that you can lose 10 pounds in 2 weeks, it is safe and possible.
The one recurring advice from anyone in the fitness and health industry to achieve your weight goal is to eat and maintain a healthy diet and engage in regular physical activities.
There is no shortcut to weight loss and living healthy. You need to plan, take action, and persevere.