Losing 10 pounds in two weeks is a lofty goal, but not a completely unattainable one – especially if you have more than 50 pounds to lose.
Whether you are preparing for a special event or just want to lose a few pounds before vacation, weight loss needs to be done right in order to avoid harming your body.
Crash diets and cleanses might be the way you are tempted to go, especially with marketing claims that can make them so appealing, but this type of weight loss can be extremely unhealthy and is never long-lasting.
Instead of risking your health with fad diets or crash diets, do it the right way with a balance of healthy foods and exercise.
The most important aspect to any lasting weight loss is the proper diet.
While crash diets can cause harm to your metabolism and slow it down, making weight loss more difficult in the future, a balanced diet can keep your metabolism running smoothly and even increase it.
How to lose 10 pounds in two weeks
1. Create a calorie deficit
Weight loss occurs when the body burns more calories than it takes in. Since roughly 3,500 calories equate to one pound, you will need to consume 500 calories less each day in order to lose one pound a week.
This calorie deficit can be managed through a lower calorie diet, an increase in exercise, or a combination of the two.
2. Ditch the processed foods
There are no health benefits to pre-packaged, processed foods or fast food. If you want to know how to lose 10 pounds in two weeks, it starts with ditching the processed junk food.
Packaged and processed foods contain little to no nutrition, too much sodium and sugar, and hundreds of unwanted calories.
These foods will do nothing but derail your weight loss efforts by adding an excess of calories as well as contribute to further cravings for sugar and junk food.
3. Eat real, whole foods
Replace processed junk food with real, whole foods in order to help you lose weight.
Lean protein, complex carbohydrates as well as plenty of fruits and vegetables are key when trying to lose weight.
Foods that are high in protein as well as fiber will keep you feeling fuller longer, which will help to keep you from cravings and binges that could derail your weight loss goals.
Fruits and vegetables are filled with nutrients that keep your body running optimally, which is crucial to weight loss.
When the body is filled with all of the nutrients that it needs, you will have less and less cravings for processed foods and sugar.
4. Don’t drink your calories
Say goodbye to those sugar-laden Starbucks lattes and frappuccinos. Filled with artificial chemicals, fat, and sugar, these drinks offer nothing but excess calories.
When you are looking to lose 10 pounds in two weeks, it is crucial to cut out any of the extra calories that your body simply does not need; this includes other sugary drinks such as juice, soda, and even energy drinks. Don’t waste your calories on something that won’t nourish your body.
5. Sip green tea
Green tea is known for it’s fat burning effects. If you are wondering how to lose 10 pounds in two weeks, green tea could be a crucial aid.
Green tea is full of antioxidants known as catechins. One catechin in particular, known as EGCG, or epigallocatechin gallate, is known for its ability to boost the metabolism.
This antioxidant, paired with the caffeine in green tea, provides fat burning potential for those looking to lose weight. Sip green tea daily for an added metabolism and possible fat burning boost.
6. Exercise
Exercise is just as important for losing weight as nutrition is. Though solid nutrition is the foundation in which weight loss is built on, exercise can accelerate the process while also changing and transforming the body.
When looking to lose 10 pounds in two weeks you will need to combine both cardiovascular exercise with strength training.
Running, cycling, swimming or biking are all example of cardiovascular exercise that can help you burn calories.
Perform these exercises at a rate in which you can carry on a conversation and then up the intensity once or twice a week.
Remember that you need to burn more calories than you are consuming each day in order to equate to weight loss, so make sure you are pushing yourself in your workouts to get the best calorie burn.
Potential Dangers
Losing 10 pounds in two weeks is not feasible for everyone and should not be tried by all.
It is best to consult with your doctor before beginning such a rigorous or intense program that requires such drastic changes to make sure that your body is healthy enough to handle all of it.
A doctor may also be able to help you figure out just how many calories you need each day.
Lowering your calories beyond 1,200 a day can do substantial harm to your metabolism as well as health, so when cutting calories for weight loss it is important to remember to eat the right amount of calories for your body.
Consuming less than 1,200 calories a day can send your body into “starvation mode” which essentially means that your metabolism will slow down dramatically in order to save calories and fat.
This is the exact opposite effect you want if you are trying to lose weight.
Conclusion
Though losing 10 pounds in two weeks is not impossible, it is also not the safest. Losing that much weight in such a short amount of time can have negative consequences on the body, especially if done in an unhealthy way.
It is best to give your body the time it needs to lose the weight instead of pushing for such a quick turn around.
Eat real, whole foods that provide nutrition to your body, don’t drink your calories, eliminate processed foods, and begin a balanced fitness program in order to lose weight the healthy way.
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