Losing 10 pounds or 4.5 kilograms in a fortnight is no joke. Many overweight people can curb their calorie intake and shed significant weight by overeating in only a few days.
However, losing 10 pounds in a week or so is moderately challenging but is possible for most. We are all creatures of habit, and luckily, the old bad habits can easily be replaced by new good ones.
If you want to know how to lose weight fast in 2 weeks, you should also know that it is not just the fat you will lose during this period. You will also shed a lot of water weight.
The carbohydrates in your body that you will drop during this period will also take away a lot of water from your body. Therefore, you must stay hydrated when you are planning on losing weight.
Here are some tips that will tell you how to lose 10 pounds in 2 weeks
1. Replace your carbs with lean proteins
One of the best ways to reduce weight is strictly restricting your carbohydrate intake for a few days. A lot of studies agree with the fact that controlled consumption of carbohydrates help you maintain your weight and health.
A short-term reduction in carbohydrate intake can reduce water retention in the body as well as bloating. This is why people often see a noticeable difference overnight when they go on a low carb diet.
Moreover, switching to a diet rich in proteins reduces your appetite and boosts your metabolism. So, try to drastically reduce the amount of starch and carbohydrates you take in for a week. Replace this with eggs, fish and lean meat.
You should curb the amount of sugar you take, along with refined grains such as rice and wheat. Even low-fat products should be avoided as they contain sugar. Highly processed food and starchy vegetables should be avoided.
Besides fish, meat, and eggs, you can also have leafy greens. Potatoes and carrots can also be included. High-fat dairy such as cheese,
Reducing the number of carbohydrates that you take in can lead to a significant loss of weight over a short period. You will lose the stored carbohydrates that excess water.
2. Avoid junk food and processed foods and load up whole foods
Another essential tip for how to lose weight in a week includes avoiding junk food. This is quite a small tip, but when you mostly consume single ingredient whole foods, you can stay full for longer without having to crave more food now and then.
Starving yourself while being on a diet is not a good idea. During the two weeks, avoid highly processed junk foods. A lot of us have cravings for junk food when we see them. For the two weeks, you have to control yourself and stick to whole foods that include low-carb diets and lean proteins.
3. Keep a count of your calorie intake
One of the best ways of reducing your calorie intake is by counting how much you are eating. If you eat more calories than you burn out, you will not lose fat — a study published in the National Center for Biotechnology Information by Mifflin-St. Jeor provides a formula for how many calories you should take to maintain weight, lose weight, and lose weight fast.
For instance, a 30-year-old male who’s 6 feet high and weighs 200 pounds should take around1600 calories to lose weight quickly. A female of the same height and weight would need something around 1435 calories a day.
You can search for“Mifflin-St. Jeor”, and you will find an online calculator that will tell you how much your calorie intake should be. With a smartphone app, you can easily keep count of what you eat.
Eat only during mealtimes and cut down the condiments that you take. Eat more vegetables and lean proteins. If you feel like drinking something, then drink water, coffee, or tea. Protein shakes are also acceptable if you count them as a meal.
4. Go for high-intensity interval training, or lift weights
Exercise can help you burn fat fast and improve your appearance.
If you are not much into aerobics, you can lift weights. Lifting weights also help you maintain muscle mass. Plus, it increases your strength. When you are lifting weight, you cannot eat less than you are supposed to.
Full-body resistance workouts allow you to lower the number of carbohydrates stored in your body and shed out the excess water. If you lift weights for a couple of weeks, you will also improve your metabolism and hormonal levels.
Since these often take a hit when you are on a diet, weight lifting can help you stay healthy.
Another way to train during this diet is high-intensity interval training or HIIT. Moreover, studies suggest that five or ten minutes of HIIT can have a more profound weight loss than lifting weights.
You can do HIIT three or four times a week and lift weights on the other days. When doing HIIT, you need to make sure that you do it with 100% effort. Most sprints should not last over 30 seconds.
You can repeat the sprints 7 to 10 times with 40seconds of rest in between each run. Next, you can decrease the duration of the runs and increase the number of repetitions.
5. Do not be sedentary outside the gym
How to lose 10 pounds fast? Have an active lifestyle. A lot of us work 8 or 9-hour shifts in the office working at the desk. However, spending your time outside the gym or not exercising plays a significant role in how fast you will lose weight.
If you have a desk job, you can walk or cycle to work; you can take the stairs more often. Even cleaning the house helps you shed a lot of calories. The bottom line is that you have to increase your daily physical activities to lose weight. Exercising a few hours at the gym and then being idle throughout the day will not help.
6. Try intermittent fasting
If you can, try fasting. It is an effective way to reduce the amount of fat. It forces you to reduce your calorie intake. There are different ways to fast – you can not eat for 20 hours and keep only a four-hour window for eating.
Or, you cannot eat for 16 hours and maintain an 8-hour window for eating. The choice is yours. Combining fasting with exercises will bring drastic changes in a couple of weeks.
7. Reduce water retention
Water retention can often add to a lot of weight. A dandelion extract supplement can help to reduce that. Moreover, drinking coffee helps too. Caffeine can help you burn fat and excess water. Plus, keep a check on things that you cannot tolerate, such as lactose or gluten. These can increase bloating.
Wrap Up
Changing your diet can help you lose a lot of weight in a couple of weeks. However, this will not only be fat loss. Still, it can give you the motivation needed to eat healthily and maintain proper weight.
However, you should follow these tips with caution. Often people go on “crash diets” only to gain back weight after that. After your fortnight is over, you should switch to a more sustainable diet and exercise plan. This routine will help you to continue losing weight further.
