Weight gain has been a problem every second person faces. Overeating, stress, or an unhealthy lifestyle are some of the reasons. Here is everything you need to know about how to lose 10 pounds in 2 weeks.
Short terms goals like weddings, anniversaries, farewell parties, or prom nights can be reasons for choosing quick weight loss techniques.
Losing 10 pounds in 2 weeks can be a problem. People may gain weight quickly, but shedding it can be a tough job. Weight management is a necessary task to do. It leads to a healthy lifestyle. It reduces the chances of obesity, cardiovascular diseases, hypertension, type 2 diabetes, stroke, etc. (1)
Can I Lose 10 Pounds in Two Weeks?
Yes, it is possible to lose 10 pounds in two weeks without any health issues. You need to follow the correct steps to do so. There can be many reasons for weight gain, so the first and foremost steps are:
- To find the reasons for weight gain.
- Then chalk out a meal plan.
- Form a workout pattern.
Sometimes, your body can be adamant about not losing weight but, if you adopt the correct method, then it can be possible to do so.
Is Rapid Weight Loss Safe?
Rapid weight loss is never safe as it can create an imbalance in the body’s function composition. (2)
Rapid weight loss can also show that you may be losing muscle mass and not just fat. Losing weight too quickly can also lead to sodium (Na) imbalance in the body, which leads to dehydration. Though restricting the consumption of salt can help in the same.
Some Simple Techniques or Strategies on How to Lose 10 Pounds in 2 Weeks:
1. Cut Down Carbohydrates
Reduce the carbohydrate content in your diet by restricting foods like cereals, potatoes, and sweet dishes
2. High Protein
Increase the intake of protein-rich items that will help the body to cope with the reduced consumption of carbohydrates and meet the required energy need. Consume food items like milk and milk-based products, eggs, pulses, etc. (3)
3. Increase Zero-Calorie Diet
Food items like cucumber, celery, pineapple, onion, etc. can help in filling your stomach with minimal calorie intake.
WARNING! Rapid weight loss can also lead to various imbalances in the body because of this you may fall ill. Therefore, it is necessary to keep track of your weight.
You may deprive your body of nutrients that are essential to maintain regular functioning. You may also lose nutrients that our body needs against all the invaders, providing us with immunity.
Once the body becomes deprived of nutrients, it starts saving all the toxins that had to be flushed out due to which you may also experience gall stones.
How long will it take me to lose 10 pounds safely?
Losing 10 pounds in 2 weeks may seem a little unrealistic. Though it is possible to do so. You may lose some muscle mass and not just pure fat. It also depends on a lot of factors like:
- BMR
- Type of fat
- Diet pattern
- Sleep pattern
Various factors mentioned below that can help before moving on to the goal of how to lose 10 pounds in two weeks!
Calorie Calculation for 10-Pound Loss
This works based on the BMI of an individual. It depends on your BMI if it is in the range of overweight, underweight or obese.
The 3,500 Calorie Rule
3,500 calories are equal to one pound weight. So, if you reduce the calorie intake by 500 calories/day, or increase the energy expenditure by 500 calories/day, then you can lose up to 1 pound per week. This rule gives you a rough estimate and is not necessarily always correct. (4, 5, 6, 7)
Ideal Time Frame
Ideally, losing 10 pounds would take 4-6 weeks. Your body may be overweight not only because of fat but because of many reasons. Sometimes, your body may store water leading to edema. Burning pure fat may take an ideal time of a month.
The Ideal Rate of Weight Loss
The perfect frequency of weight loss is one to two pounds/week. Though, your body may show a variation because of different environmental, physical, and physiological factors.
Tips and Strategies on How to Lose 10 Pounds in 2 Weeks
Discipline is essential to achieve anything you want in life. Mapping out things and making plans can be very easy, but working on them with complete focus and concentration helps you achieve success in life.
It is effortless to give away tips but very difficult to use them. Hence, it is mandatory to create achievable goals and not just for the sake of making them. Along with strategies, on how to lose 10 pounds in 2 weeks, you have to be very patient in matters like these.
1. Count Your Calories
To begin with, one has to make sure to meet the right amount of energy requirement. The RDA (recommended dietary allowance) is the essence of the weight management technique.
- You must meet the daily requirement of nutrients, which otherwise may cause severe health issues that cannot be treatable in the long term.
- The WHO (world health organization) has set some particular amounts of nutrients, energy, protein, and fat requirement based on the weight and age group.
BMI (body mass index) helps to calculate the energy required. It works on the basic rule of the amount of weight by height squared, thereby indicating the BMI of a person. Depending on the same, the amount of energy can be calculated
2. Balance and Nutritious Diet
The first and foremost rule of losing 10 pounds in 2 weeks is eating in the right quantity with the correct quality.
A balanced diet may not necessarily include a large amount of food but includes wholesome food. A balanced diet also means that you eat in the right amount to satiate yourself.
3. Eat Fewer Carbohydrates and More Lean Protein
As told above also, cutting down carbs help in losing 10 pounds in 2 weeks naturally at home as they are the highest source of energy and liberate energy very quickly.
Carbohydrates can also be of two types:
Simple – These are easily broken down. It liberates energy without much work.
- It is best to avoid them as much as possible if one is adamant about losing weight.
Complex – These carbohydrates do not break down quickly, and release energy after a long time.
Protein, on the other hand, may not provide instant power but helps in gaining muscle mass. It also provides power to the body but less compared to carbohydrates. Lean proteins help in gaining muscle mass and keep the stomach satiated for a long time.
4. Eat Whole Food and Avoid Junk
Junk foods are trending nowadays. Potato chips, packaged drinks and juices, and carbonated drinks are high in Trans fats, salts, and sugars. They are one of the significant reasons for weight gain. Avoid junk food to lose weight in 2 weeks.
- Some baked products that do not use oil in large quantities have high sugar and salt content leading to the same problem.
- Junk foods are the most significant inhibitors of weight loss. On the other hand, whole foods like pulses and oats have been proven beneficial. As they do not have added sugars and trans fats in them; instead, they have the complex carbohydrates and fibers in them that help in controlling weight.
5. Increase Fiber Intake
Fiber intake is an essential part of weight management since they satiate the stomach because of its tendency to swell up in the presence of water and enzymes. It helps to lose weight in 2 weeks naturally.
- The property of synergizes helps in delayed emptying of the stomach that reduces the urge to eat, ultimately leading to lower consumption of food
- Fibers can relieve the stress caused in the intestine and helps in reducing constipation.
Reduce Calorie Intake – Tips
1. Consume Full Meals
Consuming less food causes frequent hunger that leads to the uptake of unwanted calories. If you have eaten enough to satiate yourself for another 3-4 hours, then it is possible to lose weight.
2. Avoid Binge Eating
One of the most essential rules of weight loss is to avoid overeating. If you want to know how to lose 10 pounds in 2 weeks, then you should understand how to evade overeating. Your body needs to refill itself from time to time. When you eat a lot, it tends to stress the body leading to partial burning of calories.
3. Avoid Starchy Food
Consuming starches by eating potatoes, refined flour (maida), etc. leads to incomplete digestion and stresses the digestive system.
4. Eat Frequently
Eating smaller portions but eating within a gap of 3 to 4 hours, helps in weight loss. When you starve yourself, your body begins to store fat. So, frequent eating leads to a lesser empty stomach.
5. Eat Zero-Calories Foods
Foods like lettuce, celery, onion, watermelon, etc. help to fill your stomach. These food items do not add to the unwanted calories.
6. Substitute Food Items
This technique helps in reducing calorie intake. Substituting food items like refined oil with olive oil, white bread with brown bread and sugar with stevia, etc. helps in weight management
7. Eat When You are Hungry
This way, you give your body time to focus on burning the already present fat. Consume food only when needed. It helps our body to prepare for the process of complete digestion.
8. Set Time Frames
Our body works well when we place a particular time frame. The body and mind work in harmony if we keep them disciplined.
9. Use Smaller Utensils
Using smaller appliances helps in consuming small portions of food.
10. Consume Small Bites
Smaller bites help the stomach digest food. Masticating (chewing) becomes more effortless.
Try Using These Tips to Avoid Water Retention and Bloating
If one consumes a balanced diet, their body will not retain anything unwanted. It could be water or toxins, as well. These steps are a sure shot for losing weight in 2 weeks.
i. Balance the Salt Intake
Consuming too little salt can lead to dehydration, but consuming too much salt leads to water retention. Salt has the property of maintaining the osmotic balance of the body.
ii. Avoid Spicy Food
Spicy food imbalances the acidic pH of the stomach, thereby leading to flatulence and bloating.
iii. Water Intake
Drink water only when you are thirsty. Overhydration causes bloating as well as stress on the kidney or the urinary system.
iv. Avoid Refined Flour
Maida is one of the most significant sources of bloating. It causes flatulence. It tends to swell as soon as it settles in the stomach, which causes bloating.
v. Healthy Condiments
Condiments like asafetida (heeng), fennel seeds (Sauf), carom seeds (ajwain), etc. help in reducing bloating.
Make Your Plate Colorful
Include as many fruits and vegetables as you can. Color brings an unlimited flow of nutrients to the body. It increases the concentration of antioxidants that help flush out the toxins and unwanted material like free radicals. Follow a simple diet plan to lose 10 pounds in 2 weeks.
Restrict Empty Nutrient
Items like carbonated drinks, soda, and packaged fruit juices have added sugars that increase the calorie without the nutrient gain. Carbonated soft drinks have properties that increase weight. If you want to achieve the goal concerning how to lose 10 pounds in 2 weeks, then evade empty calories.
Water Consumption
There have been many types of research on the use of water. Scientists have proven the importance of the kinds of water. Be it, warm or cold both types have significantly helped in weight loss.
- Warm water: Drinking warm water has helped in reducing fat in many people. Sometimes adding seed like carom, cumin, fenugreek seeds have proven effective in weight loss.
- Coldwater: Coldwater’s empty stomach has proven to improve BMR, which has helped in weight loss. It may not have been active in many cases, but you never know what works the best for you!
Breakfast is the Essence
According to research, people who tend to skip breakfast have been more substantial than people who eat breakfast as a wholesome meal.
- Your body gains weight if you skip breakfast because too much fasting leads to fat accumulation. There is a prolonged gap between dinner and breakfast. So don’t think of skipping breakfast if you are planning to lose weight in 2 weeks naturally
Eat Fat to Burn Fat
Fat consumption is essential as it acts as a carrier for many hormones in the body. Fats can be of two types:
- Saturated
- Unsaturated-also classified as:
- MUFA (monounsaturated fatty acids)
- PUFA (polyunsaturated fatty acids)
PUFA has proven to be healthy. They are healthy fats. Fats like coconut oils, olive oil, and avocado are healthy fats.
Plan Your Meals
Follow a meal plan. Set some recipes that have low fats and carbohydrates and more proteins that help in balancing the calories and energy intake.
- As mentioned earlier, calculate your calorie intake and then make your meal patterns and follow them strictly. Do not plan a rigorous diet plan, which is impossible to follow. Make small amendments to your daily menu.
- These small changes will improve your quality of life and ultimately lead to weight management.
Eat Right Spices
Add spices and condiments that enhance the flavor and don’t cause flatulence or bloating. Seeds like carom and fennel seeds. Spices like asafetida, chilly, cumin, and fenugreek help in losing weight in 2 weeks naturally
Restrict Refined Carbohydrates
Refined carbohydrates lead to quick weight gain. These take a lot of time to digest. It causes the stomach to work at high intensity, leading to increased weight.
Exercise Tips
Weight management is not possible only through diet. Though diet is an essential factor, exercise is mandatory if you want to lose weight. Exercise helps our body to rejuvenate itself on the whole. Exercise helps our system to work appropriately and increases our basal metabolic rate.
Here are some exercises on how to lose 10 pounds in two weeks:
| S.No | Exercise Name | Technique | Calories burnt Per minutes |
| 1 | Cycling | Lie down in a supine position. Try to move your legs cyclically | 11 cal |
| 2 | Kapalbhati | Breathing exercise. Sit by folding your legs and keep your spine straight. Now take a long breath and exhale by pushing your abdomen outwards | 900 stocks/5 minutes |
| 3 | Jogging | Slow running | 11.4 Cal |
| 4 | Planks | Lie down ventrally and with the arm at 90 degrees and hold that position | 2-5 cal |
| 5 | Squats | Bend your knees at 45 degrees and stand apart at shoulder level. Do sit-up in this position | Weight x 0.096 x time (in min) |
| 6 | Crunches | Lie in a supine position, bend your knees push your abdomen forward | 20 crunches/ minutes 3 cal |
| 7 | Jumping Jacks | Jump with both hands and legs in coordination. Your hand and legs stretch out together, and when your legs come closer your handclap above your head | 9.3 Cal |
| 8 | Push up’s | Lie down ventrally and keep your hands at a gap of your shoulder level and push your body up | 7 cal |
| 9 | Lunges | Put one step forward and bend up to thigh level by keeping another leg straight and at the back | 9 Cal |
| 10 | Mountain Climbing | Bend down at an angle of 45 degree and place your hand on some support. Jog with the alternate moving patterns. Its helps you shed stubborn belly fat | 10 Cal |
Intermittent Fasting: The Best Way to Get Rid of Stubborn Fat.
- Rotation of fasting and eating pattern is the essence of intermittent fasting. This way, the body sheds the fat that is adamant about not burning.
- Fasting helps in removing all the unwanted fat present. This way, one can lose weight fast in 2 weeks without harming the body.
- In this type of fasting, the stomach remains empty for a long time. You must fill yourself up so that the body doesn’t lack nutrients.
There Are Usually Four Types of Intermittent Fasting:
1. The 5:2 Diet Patterns
where you have to consume the regular calorie intake. This type of fasting is done on selected days and not throughout the week. Here, the days of fasting should include a meal plan of only 200 calories or 500 calories. It is different from the rest of the days
2. The Alternate Fasting
In this fasting, you set meal plans for alternate days where you limit your calorie intake to about 25% of the regular dietary intake. It helps your body to shed fat. It does not allow the body to be deficient in the necessary nutrients.
3. The 24 hours Fasting
This is the most typical type of fasting where you fast for 24 hours without the consumption of food. This type of fasting is particularly a tough one to manage. It causes hunger or binge eating, though this helps your body to shed the fat since it is done only once or twice a week.
4. The Time-Restricted Eating
This pattern is still convenient to follow. Here you eat during the first 6-8 hours and then fast for the rest of the 14-16 hours. This type of intermittent fasting has been helpful in many cases.
All these types of fasting may seem a little absurd, but shedding 10 pounds in 2 weeks can be the best way. These fasting styles not only help in shedding fat but also lead to detoxification.
Bonus Tips
A. Stress Reducer
Stress can be a reason for weight gain. Yoga helps in reducing stress. It is the best tip on how to lose 10 pounds in 2 weeks
B. Indulge Yourself in Fun Activities
We tend to live busy lives. Almost every individual indulges themselves in mobile phones in their spare time. Some energetic activities should replace it.
C. Be a Slow Eater
Proper chewing of food leads to lower stress on the system. Slow eating tends to increase the time for chewing. Smaller and properly chewed bites help in easy digestion. It helps in reducing weight in 2 weeks naturally.
D. Look Out for Food Journals
Do a little research, and keep journals that have tips and recipes for weight loss. Try new low calories recipes that will make the process entertaining.
E. Get Rid of Food Temptations and Food Addiction
Try to avoid food temptation. Sometimes, even if you control your diet, it may seem that you haven’t lost weight. The reason can be that your body is addicted to some specific food types, and it may not accept your typical diet plan.
F. Sleep Like a Baby
Proper and deep sleep is essential for the body. If you have a regular sleep pattern, the body is under less stress. The brain relaxes and focuses well on the metabolism of the body.
G. Switch to Green Tea
High antioxidant intake helps in regulating the metabolism, which helps in weight loss. There is a lesser calorie intake.
H. Focus on Eating
Avoid distractions while eating as they lead to overeating.
I. Seek Support
Ask people to help you. Dieting and weight loss can be a tedious process. You may lose interest while doing so. It is better to look out for support groups. This way, you can stay focused.
J. Keep a Positive Attitude
A positive opinion is a must. Even the slightest changes in your mindset can help you manage and focus on many things. It is essential to be patient.
Conclusion
The entire point comes down to your will to reduce weight. How dedicated you are towards achieving your goal. You can lose 10 pounds in 2 weeks by following the tips mentioned earlier. Make sure to make this journey of weight loss an interesting one. Your will to do so is the ultimate factor that will help in losing 10 pounds in 2 weeks. The article began with the question of how to lose 10 pounds in 2 weeks, but now you know the secret of how to lose weight fast. So go out and achieve what you have planned.
