When you want to lose weight, the question arises how much weight can be lost safely during a period of one or 2 weeks. According to the NIH (National Institutes of Health) it is a better option to lose about one or two pounds in a week.
To lose weight at a steady and slow pace is healthier for the body due to the fact that it assists in ensuring that your body is actually losing fat whilst it keeps off the weight.
If you are losing too much weight fast, you will first and foremost lose water weight because of the depletion of glycogen. Losing body fat is important and not only water.
However, this been said, it is possible to lose 10 pounds in 2 weeks. We all need that one or other time, thinking of a big event coming up to fit into that little black dress. So sometimes desperate times, needs desperate measures, like they say!
To be able to lose 10 pounds in 2 weeks, you firstly have to focus on the two principal areas:
Your food consumption
Your exercise regimen
Of course there are other aspects which have an influence on weight loss such as getting enough sleep, your hormone levels and to increase your metabolic rate.
Another main factor in how to lose 10 pounds in 2 weeks is your motivation level! The majority of people fail in their attempt due to the fact that their goals are just not large enough.
Thus, make sure your goals are big enough to keep you motivated. Your reason to lose weight must be large enough to take you past the point of even your own personality and dignity!
If you lack large enough goals you can come to a point where you can get comfortable and slack down in working hard or may just feel no more hassle!
Analysing The Numbers:
One pound of fat comprises of approximately 3,500 calories! So if you are aspiring to know how to lose 10 pounds in 2 weeks, it means you have an amount of 35,000 calories to lose, therefore your must be in top gear as far as motivation is concerned!
Looking at losing 5 pounds a week, it will require you to have a calorie deficiency of 17,500 calories each week: in other words: 5 pounds equal 3,500 x 5 which is 17,500 calories
This leads to a shortfall of 2,500 calories on a daily basis (2500 x 7 = 17,500 calories)! Looking at the figures, just means one thing, you must absolutely desire it!
Your only ally in this quest is time; and there is only 24 hour in every day. Thus, you have to accomplish your efforts every hour as far as diet, body, activity and mind are concerned! If you fail in doing this, you will unfortunately not reach your goal to lose 10 pounds in 2 weeks.
Therefore you should use your early mornings, evenings and weekends as well as you can manage!
How To Reduce 35,000 Calories In 2 Weeks
- 1 How To Reduce 35,000 Calories In 2 Weeks
- 2 How To Lose 10 Pounds in 2 Weeks Diet Plan And Exercise Plan
- 3 How To Lose 10 Pounds In 2 Weeks Naturally
- 4 How To Lose 10 Pounds In 2 Weeks Vegetarian
- 5 How To Lose 10 Pounds In 2 Weeks Without Exercise
- 6 How To Lose 10 Pounds In 2 weeks On Keto
- 7 How To Lose 10 Pounds In 2 Weeks Dr Oz
Looking at cutting 35,000 in such a short time indeed equals a feeling of starvation! Well, below are the steps how to do the almost unthinkable, but achievable!
1. Increase your intake of fibre. Eat as much green as you can manage for a flatter stomach. You should consume 30-grams of fibre on a daily basis.
2. Reduce your sugar consumption lower than 100 grams a day.
3. Choose whole grains, fish like salmon and meats such as lean chicken & turkey which are low in calories.
4. Consume vegetables and fruits right through the day.
5. Follow a good exercise regimen and rotate weight lifting and cardio, and focus on just one activity per day for at least 30 minutes. You don’t require a gym for a good exercise session. Below is an example of how to lose 10 pounds in two weeks by walking!
Monday → free weights
Tuesday → brisk walking or jogging for 30 minutes
Wednesday → weights
Thursday → hiking
6. Accept water as your dearest friend. Water will quench your thirst faster; heal you quickly; whilst your body, spirit and mind will be rejuvenated. Keep water your priority.
For your 14 day weight loss journey you must take into account that your body also requires rest. To reach your goals, recovery and appropriate rest is vital.
Your recovery is just as crucial as your workout regimen. During your journey, consume amino acids, stretch and take a day of rest.
How To Lose 10 Pounds in 2 Weeks Diet Plan And Exercise Plan
Like we stated in the introduction of our article it is much safer to lose weight at a slower and steadier pace and that losing 1 or 2 pounds in a period of a week is the recommendation of the NIH (National Institutes of Health).
However, when you want to learn how to lose 10 pounds in 2 weeks naturally, we advise you to consult your doctor before embarking on your weigh loss journey.
There are risks involved with rapid weight loss which include:
Increased proneness to developing gallstones
Interference in the menstruation cycle
These risks will increase should a person follow a highly restricted diet for a longer period of time, to lose weight rapidly.
It is actually more realistic to lose 10 pounds over a longer time span than 2 weeks. However below are steps you can follow:
1. A low-calorie Diet:
Cutting the intake of calories is of course the key to losing weight and therefore it is important to follow a low-calorie diet.
The total of calories that can be burned daily will depend on the following factors:
When you are consuming fewer calories than your body uses on a daily basis, you will be losing weight. To lose weight your low-calorie diet must create a calorie deficiency.
However, according to professionals your calorie-intake should not be less than 1200 when attempting to lose weight.
2. Add lean Protein:
Lean protein assists in building muscle, whilst it also helps you to feel more satiated after eating. In this way you may consume fewer calories whilst eating a meal.
Due to the fact that you are feeling fuller, it can enable you to cut unnecessary carbohydrates, which can result in losing weight.
3. Stay away from Junk Food:
It is a fact that junk foods are:
High calorie content
High in salt
High in carbs
Junk food includes:
Majority of desserts
Try to consume whole & single ingredient foods which will assist in reducing calories, whilst reducing your carb consumption.
4. Move more:
By moving more, you can burn calories, whilst burring calories can help you to lose extra weight during a week.
Just by taking the stairs or walking around whilst having a break can assist you to burn more calories.
How you can add more movement during your daily routines:
Walk during breaks – 5-15 minutes
Park your vehicle further from the office
Take the stairs
Use your lunch hour to walk
What a great way to lose 10 pounds in two weeks by walking!
5. Add Weights:
Lifting weights or resistance training can assist to protect your metabolism against a crash which can happen whilst you are dieting.
Whilst lifting weights your body is building muscle. It is a fact that muscle mass is burning more calories compared to fat cells. Whilst doing full-body resistance regimens your body will utilize more carbohydrates.
When you combine resistance training with cardio & aerobic training, more calories will be burned.
Continued exercise consisting of low- to moderate-intensity for more than 30 minute sessions, will progressively result in the body stopping to rely on getting fuel from carbohydrates, but start to rely on fat instead.
This is called the fat-burning stage that will result in weight loss.
6. High-intensity Cardio Exercise:
Some people experience high-intensity cardio exercise to be effective to lose weight. This consists of an interval training technique where you combine intense exercise periods with rest periods.
A study revealed that people who exercised 3 times a week doing high-intensity cardio, lost lots of weight during a period of 15 weeks in comparison with people who exercised in steady-state.
Steady-state exercising refers to a kind of activity where you maintain a similar muscle movement and heart rate right through the session.
However, as intense exercising is not suitable for everyone, it is advisable to consult with your doctor before starting a high-intensity cardiovascular exercising regimen.
Individuals, who have the lifestyle- or health issues listed below, should get their doctor’s clearance prior to starting any high-intensity exercise:
High blood pressure
Diabetes or pre-diabetes
Coronary artery disease
Who are smoking
Live a sedentary lifestyle
Abnormal cholesterol levels
7. Reduce your Carb-intake:
To avoid carbohydrates, like bread can assist you to lose weight. A diet low in carbs may assist you to be able to shed a number of pounds fast. There are studies which support the overall reducing of your carb intake.
A study conducted showed that diets low in carbohydrates could assist people whether they are diabetics or not, to lose weight.
When commencing on a low carbohydrate diet, you may see an instant drop in your weight, whilst it is also long-term weight loss.
Carbs prompt your body to store surplus water with the affect that when you reduces your intake of carbohydrates, the quantity of the stored water decreases and results in weight loss.
Before starting on a low-carb diet, we advise you to consult with your doctor or dietician, because this kind of diet may induce health risks.
8. Reduce Bloating:
When your body retains extra gas or water, bloating will occur. Remove foods which can lead to bloating to assist you to decrease your weight. These types of foods usually have a high sodium content, like frozen dinners, carbonated beverages and canned soup.
9. Change your Behaviour:
To be successful in your weight loss plan, it is vital to change your lifestyle habits & behaviour patterns. Research had shown that when individuals are mindful or more aware about what they eat, their cravings decrease which help them to practice portion control, which represents 2 significant elements for losing weight successfully.
10. Follow a Meal-plan:
When people follow a meal plan it assists them to be more accountable by sticking to their diet. There is a variety of meal plans which you can try. To begin with, plan every meal for your week, to ensure you reach your daily objectives.
11. Get Support:
Team up with friends who want to lose weight too, which can help you to reach your goal weight. You can also look for some weight loss support from your family, and even online communities which are dedicated to live a healthy lifestyle.
Studies revealed that by just receiving support via a text message can result in healthy behaviour, leading to long term weight loss.
Whilst it is possible if you know how to lose 10 pounds in 2 weeks naturally, it is important to also keep in mind that it can be dangerous and just not sustainable.
The most successful weight loss in general occurs when you make small changes which you can sustain over a longer period.
How To Lose 10 Pounds In 2 Weeks Naturally
Research done by scientists had shown that certain foods may have an influence on a person’s appetite. These foods can be beneficial for losing weight when you incorporate them into a healthy lifestyle and diet.
If you want to know how to lose 10 pounds in 2 weeks diet plan, it is vital to know which the top foods to lose weight are.
People should consume the nutrient-dense foods when they are aspiring to lose weight. Foods which provide fibre and protein are particularly helpful when it comes to weight management.
According to a study certain foods such as vegetables, fruits, whole grains, yogurt and nuts were associated with losing weight.
However, the same study revealed that foods like sugary beverages, potato chips, processed meats and red meats were linked to weight gain.
When you are trying to drop those pounds, it may be your best option to limit foods like fried foods, high-fat meats, processed foods and foods which contains added sugar.
Although the right foods can assist with losing weight, it is a fact that physical activity is absolutely vital to keep the pounds off!
The Top Foods for Weight Loss:
Eating eggs for breakfast may help to boost weight loss, whilst it remains a popular food.
During a small study where 21 men were involved, scientists compared the results of eating eggs versus consuming a bagel during breakfast as far as hunger; food intake & satisfaction, were concerned.
They also monitored the blood sugar levels, ghrelin, the hunger hormone and insulin.
They came to the conclusion that men who had consumed the egg breakfast ate substantially less at their following meal as well as in the next 24 hours, compared to those who consumed the bagel breakfast.
Those who had the egg breakfast also stated that they were not feeling very hungry, whilst they felt more satiated about 3 hours after having breakfast in comparison to those who consumed the bagel.
According to a study where overweight & obese women were involved, a weight loss diet which was supplemented with a quantity of 50-grams of almonds daily, was compared to a diet which excluded the nuts.
After a period of 3 months, the women in the supplemented nut group lost substantially more weight in comparison with women within the excluded nut group.
Women within the nut-group also experienced greater decreases in their BMI (body mass index), waist size, blood sugar, triglycerides & total cholesterol.
Nuts comprise of fibre and protein, which may explain their effect on body weight, whilst they also consist of heart-friendly fats & other advantageous nutrients.
Nuts can be included in a healthy diet, although it is essential to practice moderation because nuts pose to be an energy-dense food.
The regaining of weight is frequently a concern for people after losing weight.
A large European study revealed that individuals who ate the most nuts during a period of 5 years, gained less weight compared to individuals who did not consume nuts, whilst their risk to become overweight or obese, was lesser.
A healthy bowl of oatmeal can also lead to a lower weight on your scale. A study with 47 adult participants observed the differences in fullness, appetite & the next meal-intake after the participants consumed oatmeal in comparison with a ready to eat breakfast cereal with an oats base.
Participants felt substantially less hungry and fuller after they ate oatmeal compared to the cereal. At lunch their calorie intake was also lower after consuming oatmeal opposed to the breakfast cereal they had eaten.
Whilst both the above-mentioned breakfasts consist of a similar quantity of calories, it was the oatmeal which delivered more fibre and protein & less sugar compared to the cereal.
According to the authors it was the fibre which made the difference, especially a kind of soluble fibre, known as beta-glucan which leads to the results.
4. Chickpeas, Beans, Peas and Lentils:
Chickpeas, beans, peas & lentils as a group are called pulses. They may also have an effect on your weight loss, because of their influence on fullness and their fibre & protein content.
Pulses comprise of soluble fibre like oatmeal, which can slow down the digestion & absorption processes. Consuming protein, results in releasing hormones, which signal satiation.
Scientists analysed studies which monitored the influence the consumption of pulses had on weight loss.
They concluded that weight loss diets, in which pulses were included, showed a much greater loss of weight opposed to those diets which did not.
Diets to maintain weight where pulses were included also led to greater weight loss in comparison with other diets which did not.
Berries, one of the fruits with a very high fibre-content, were associated with weight management. A single cup of blackberries or raspberries delivers up to 8-gram of fibre. You can add berries to a lot of foods like yogurt, salads or oatmeal etc.
The avocado provides beneficial fats, fibre and a lot of other nutrients. Avocados can assist to encourage weight management.
An American study conducted among adults revealed that individuals who ate avocado weighed a lot less, whilst their BMI was also lower compared to people who did not. Avocado eating individuals were more inclined to consume more vegetables, fibre and fruits than individuals who did not.
People, consuming avocado had a healthier diet, whilst consuming substantially less added sugar in comparison with the other group. Their risk of developing metabolic syndrome was also lower opposed to the group who did not eat avocado.
7. Cruciferous Vegetables:
Cruciferous veggies which include cauliflower, broccoli Brussels sprouts and cabbage also have fibre which can assist in losing weight.
When embarking on your journey of how to lose 10 pounds in 2 weeks diet plan, take the top foods for weight loss into account!
How To Lose 10 Pounds In 2 Weeks Vegetarian
A low-calorie, but healthy diet will assist you to lose 10 pounds if you are a vegetarian. As a vegetarian you actually have a weight loss advantage.
According to a 2010 review, published in an issue of the “Nutrition in Clinical Practice” it was stated that in general vegetarians have lower BMI’s (Body Mass Indexes) than non-vegetarians.
When you follow a vegetarian meal plan with low-calorie content, you will be able to reach your weight loss goals.
Basics of Weight Loss:
According to the recommendation of the Disease Control & Prevention Centres, an individual should lose 1 – 2 pounds on a weekly basis or 10 pounds over a period of 5 weeks.
To be able to reach your weight loss goal, you have to cut your consumption of calories with 1,000, compared to what you usually burn off daily.
The suggestion of The National Heart, Lung and Blood Institute is that women will be able to lose weight efficiently by a calorie-intake of 1,000 – 1,200 daily, whilst for men the calorie consumption of 1,200 – 1,600 daily will be effective.
Consuming enough fibre will assist to increase your satiety level, which is favourable when you are aspiring to lose 10-pounds due to the fact that you will be less hungry.
Fibre creates a feeling of satiation, whilst your body won’t digest or absorb it completely.
Opt for a variety of foods with a rich fibre content to incorporate in your diet to lose weight.
Include whole grains, like quinoa & brown rice, legumes, vegetables, fruits, seeds and nuts.
Good protein foods assist you to feel full, whilst bolstering your energy expenditure on a daily basis.
It is suggested by The Institute of Medicine that you should acquire about 35% of you daily calorie-consumption from protein, amounting to 123 grams, whilst consuming 1,400 calories on a daily basis.
Vegetarian foods high in protein include low-fat dairy foods, egg whites, seitan, soy products, nuts, seeds and legumes.
Meal Plan: 1,400 Calories:
A meal plan consisting of 1,400 calories may be a good start, although it may be unsuitable for an overweight vegetarian who aspires to lose 10-pounds.
Based upon the 2010, Dietary Guidelines for Americans, a wholesome meal plan of 1,400 calories comprises of protein-rich foods: 4 ounces; grains: 5 ounces; oils: 17 grams; dairy foods: 2.5 cups; vegetables: 1.5 cups; fruits: 1.5 cups.
If you are unsuccessful in losing weight choose a meal plan with lower calorie content.
Follow the above-mentioned guidelines if you want to know how to lose 10 pounds in 2 weeks vegetarian!
How To Lose 10 Pounds In 2 Weeks Without Exercise
Below you can find brief tips how to lose 10 pounds in 2 weeks without exercise:
Chew your food efficiently
Use smaller plates for portion control
Eat an ample amount of protein
Keep unhealthy foods out of sight
Drink a lot of water regularly
When you are eating don’t allow electronic distractions
Eat foods rich in fibre
Keep track of your portion size
Follow a good sleeping regimen
Serve unhealthy food on red plates
Avoid sugary drinks
Supplements: Weight loss supplements, like Garcinia Cambogia can help you to accomplish a satiated feeling when you are following a severely calorie-restricting diet.
Forskolin can assist in enhancing your body’s metabolism. Another natural option is Apple Cider Vinegar.
How To Lose 10 Pounds In 2 weeks On Keto
Keto has become a buzz word! Can the keto diet be healthy, due to its high fat content?
What does the Ketogenic Diet entails?
In contrast with the majority of diets, keto puts the accent on consuming more fat opposed to other food groups. Healthy fats are consumed on the keto diet plan.
Your meal plan will be loaded with fish & seafood, avocados, nuts, high-fat dairy and eggs.
The ketogenic diet contains approximately 80% of fat, approximately 15% protein and just about 5% carbohydrates.
Consuming such a high-fat / low-carb diet will put a person into a condition, called ketosis. This means that such a person will burn fat for energy instead of carbs.
The keto diet plan centres on the low intake of carbohydrates. Due to the fact that carbs are your body’s dominant energy source, your body is forced to use fat when your carb-levels drop.
Fat gets broken up into ketones that are a derivative of fat metabolism. These ketones are then used by the body for fuel.
Are there any shortcomings?
If you can adhere to the lifestyle of high-fat / low-carb, it is indicated by research that you may experience benefits such as weight loss as well as a decreased risk to develop type II diabetes and heart disease.
Some early evidence indicates that a keto diet may be an efficient type of therapy for certain cancer patients due to the fact that carbs are needed for the survival of cancer cells.
It may also be effective for patients suffering from neurological diseases which vary from consistent headaches to conditions such as Alzheimer’s & Parkinson’s.
The ketogenic diet is highly restrictive and it can be a real challenge to sustain it over a long period. Consuming 80% fat can lure people to eat a great deal of saturated fat.
However, conflicting reports exist, but thus far saturated fats were not absolved when it comes to health. Consuming a diet filled with cheese & bacon is not recommended at all.
The keto diet is limited when it comes to variety. Keto-followers are cutting out the majority of fruit, legumes, starchy vegetables & grains, which represent healthy foods which comprise of minerals and vitamins.
In case you are a vegan or vegetarian, you will be consuming a large quantity of nuts for your protein.
Well, now you know how to lose 10 pounds in 2 weeks on keto! However if you want to try the ketogenic diet, make sure that your fat comes from quality sources; like avocados, nuts & salmon.
It is important to know that the keto diet is not suitable for everyone and we advise you to take a multivitamin.
Consult with your doctor before embarking on this diet, especially if you are a diabetic or are suffering from other health disorders.
How To Lose 10 Pounds In 2 Weeks Dr Oz
Dr Mehmet Oz, MD: Ultimate Diet Plan:
This diet plan is based upon your knowledge about things such as why you are getting hungry, how your body burns calories & stores fat and what will make you feel full.
It give tips like how to manage your portions, by using smaller plates, whilst it promises that you can lose up to 2-inches from your waistline in just 2 weeks!
Foods To Eat:
Dr Oz provides the grocery list of the food he recommends such as fresh vegetables & fruits, low fat dairy, whole grains and lean proteins like salmon and skinless chicken breasts.
To know which food you must avoid, he gives you the “Rule of 5s”. Look on the food labels and when foods contain any of these ingredients listed within the first five, you should stay away: syrups, sugars, saturated fats, white flours & trans fats!
When it comes to alcohol, drink a single drink per day and preferably almost at the end of your dinner. Alcohol contains just empty calories.
The grocery list is quite long and includes a lot of different foods, suitable to all taste buds.
The Ultimate Diet provides you with flexibility when it comes to choosing what you can consume, across all food groups.
Your shopping & cooking routines won’t really change. All the items on the list will be available at your local grocery store.
Dr Oz recommends that you find support in a weight-loss ally, like a friend, spouse or colleague; it is important to check in with your weight-loss ally every day by email or phone.
Your exercise regimen should consist of 30 minutes of cardiovascular activity, like walking on a daily basis as well as strength training once a week for muscle building.
Eventually you can do approximately 5 miles or 10,000 steps on a daily basis.
Whether you are a vegan, vegetarian or follow a low-salt or low-fat diet, you should not experience any difficulty to follow this diet.
Dr Oz recommends that every person should consult with their doctor before beginning with his diet-exercise plan.
Dr Oz’s Ultimate Diet provides helpful tips about sticking to the diet and maintaining your weight-loss afterwards. His healthy eating tips can be used for a lifetime!
Now you know how to lose 10 pounds in 2 weeks by dr Oz, so give it a go!
Highly Recommended For You:
The 2 Week Diet is a new revolutionary system which will help you to reach your weight loss goals, whilst it promises to shed more body fat!
Brian Flatt created the 2 Week Diet and he offers this amazing weight loss system for just $37, whilst he provides this highly effective diet with a money back guarantee of 60 days.
Within 14 days this 2 Week Diet can assist you to achieve weight loss goals, which are only accomplished by other diet programmes over a period of 3 months.
We strongly recommend this amazing 2 Week Diet System, especially for people who aspire to lose body fat rapidly! This is your chance to get the body you always desired! For detailed information visit https://www.2weekdiet.com/. Because What the amazing 2 Week Diet guide can do for you are:
Shrink 2-4 inches from your waistline.
Lose body fat
Increase muscle mass
Increase energy levels
Improve your cholesterol levels
Drop 2 to 3 dress sizes
Enhance your metabolism
Provide health benefits
Healthier and more youthful hair & skin
Please, Don’t Forget To Share This Article With Your Friends On Facebook, Instagram, Google+, Twitter, and Pinterest”