Lose 10 Pounds Safely in Just 2 Weeks: The Ultimate Guide for Rapid Weight Loss

Samantha Brown

Losing 10 pounds in just two weeks may seem like a distant goal, but it can actually be done in a healthy and doable way. As a dietitian, people often ask if it’s possible to lose a significant amount of weight rapidly without harming their body.

Let’s be honest, too strict a diet can wreak havoc with your metabolism, hormones, immune system, and gallbladder. But don’t worry! If you balance your calories, eat healthy, and stay active, you’ll be back on track to lose weight and see results in just two weeks.

Check out this guide for some practical tips on how to lose fat fast and healthy. Learn how to lose 10 pounds in just two weeks with intermittent fasting, high-intensity workouts, and other proven methods.

1. Keep up with Your Caloric Intake

To lose weight, you need to eat fewer calories than you burn every day. To figure out how many calories to cut, start by calculating your maintenance calories.

So basically, to find out how many calories you need to lose weight, we look at your gender, age, height, weight, and how active you are. Harvard Health says that to lose one pound you need to burn 3500 calories. So, if you want to lose 10 pounds in 2 weeks, you should aim for a 2500 calorie deficit per day.

Honestly, it’s very difficult to fix a problem this big just by eating better and exercising. A more realistic approach is to reduce calories by 500-1000 per day, which can help you lose 1-2 pounds per week. If you stick with it, you may lose 6-8 pounds in the first few weeks.

Warning

According to the research compiled by the National Library of Medicine in the United States, a diet that is too restricted might result in rapid weight loss, which can lead to metabolic slowdown, malnutrition, and gallstones.

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2. Relax, and Make Sure you Get a Sufficient Amount of Sleep

Along with keeping track of what you eat, don’t forget to prioritize sleep during your two-week weight loss program. Adequate quality rest can actually affect your appetite and metabolic hormones. People who get less sleep weigh more than those who get enough rest.

Try to get about 7-9 hours of sleep each night. Before mowing, create a cool bedtime routine and make sure your bedroom is nice and cool, with no lights or technology. Getting plenty of good sleep will increase your self-control and help you make better food choices while losing weight faster.

Related: 35 Best Healthy Snacks Options For Weight Loss

3. Go for Real Foods Instead of Processed

Fruits, vegetables, and whole grains all naturally have a high amount of fiber, which is essential for weight loss because fiber-rich foods make you feel more full on a less number of calories.

A randomized study that was conducted in February 2015 and published in the Annals of Internal Medicine discovered that simply aiming to consume 30 grams of fiber per day could help you lose weight just as well as following a more complex diet.

Foods that are high in fiber include things like:

  • Legumes and pulses
  • Avocados \sBerries
  • The seeds as well as the nuts
  • Carrots cooked in honey.
  • Oatmeal with Butternut Squash and Pears

Make every effort to locate these things in their original, untouched form (i.e. rolled oats rather than flavored instant oatmeal; a baked sweet potato rather than potato chips). A number of studies have discovered a connection between the consumption of processed meals and increased body fat.

Related: 9 Best & Worst Protein Foods for Weight Loss According to Dietitians

4. Eat mindfully Instead of Mindlessly

Mindless eating, also known as eating while busy and being unable to detect when one has reached their fullness threshold, is a prevalent factor that contributes to weight gain and obesity. It has been observed that people will nibble when they are bored.

It is essential to focus one hundred percent on the food that you are consuming in order to break the habit of eating without paying attention to what you are doing. Pay close attention to the flavors of the food that you are consuming. It is essential that you monitor how full you are feeling over the course of your meal.

Eat just when you’re hungry and don’t use food to numb your feelings; instead, look for healthier ways to deal with the emotions that you’re experiencing.

Related: Stuck at the Same Weight? Incorporate these 10 Foods into Your Diet.

5. Take Part in High-Intensity Interval Training

According to the findings of a meta-analysis that was published in the journal Sports Medicine in February 2018, high-intensity interval training (HIIT) has the potential to reduce both total body fat and abdominal fat.

Interval training is a form of exercise that alternates bouts of high-intensity exercise with periods of recuperation that are either shorter or lower in intensity. It is applicable to each and every form of physical activity, whether it be an aerobic circuit, strength training, or full-body workout.

Exercises such as burpees, push-ups, high knees, plank jacks, and mountain climbers are all examples of activities that can be included in a high-intensity interval training (HIIT) routine. During a HIIT routine, you exert yourself to your absolute limit for 20 to 30 seconds at a time, and then you rest for 10 to 15 seconds.

The “afterburn effect” of intense interval training (HIIT) means that you continue to burn a considerable number of calories for several hours after finishing your workout. While HIIT is excellent at burning calories during the actual workout itself, the real kicker is the “afterburn effect.” Your high-intensity interval training sessions should not exceed three times a week at most.

Note

According to a meta-analysis in Sports Medicine, HIIT resulted in nearly 28.5% greater weight loss over 15 weeks compared to moderate intensity exercise.

Related: 8 Foods to Always Have In Your Kitchen if You’re Trying To Lose Weight

6. Maintain A Diet Diary

When you are attempting to reduce weight, it is absolutely necessary to keep track of what you put into your body. Keeping a food journal will assist you in organizing your meals and provide you with fresh ideas for what to eat.

When you don’t know how much of each food type you’re consuming on a daily basis, it is much more difficult to make food choices that are healthy; therefore, keeping track of what you eat will help you stay on your diet plan and achieve your weight loss goals.

Related: 40+ Women Follow these Great Tips to Lose Weight

7. Take into Account the Practice of IF

As an alternative to just cutting back on the number of calories they consume, some individuals choose to engage in a practice known as intermittent fasting, which involves restricting the amount of time they spend eating. You limit your eating to certain periods of the day, and you go without food during the other hours of the day (you can and should continue to drink water, though).

Even though there isn’t a ton of information available on intermittent fasting (IF) just yet, a review article that was published in December 2019 in The New England Journal of Medicine did uncover linkages between IF and benefits such as losing weight and generally feeling better.

There are many different approaches to intermittent fasting, but two of the most common are the 16:8 method and the 5:2 method. In the 16:8 method, you eat all of your meals within an eight-hour window and then fast for the remaining 16 hours (including the time you spend sleeping).

In the 5:2 method, you eat normally for five days and then significantly reduce the number of calories you consume on the sixth and seventh days.

8. Consume 8 Daily Glasses of Water

One of the key purposes of water is that it encourages the body to get its energy from fats rather than carbohydrates. The recommended amount of water to drink each day is eight glasses. You should limit your consumption of sugary beverages such as soda and fruit juices since not only are they high in calories, but they also provide very little in the way of true nourishment. You might also want to try unsweetened tea or water with a slice of lemon.

9. Try to Reduce Your Sodium Intake

A reasonable strategy to enhance one’s health and lose weight quickly for people who consume excessive levels of salt (which is most of us), lowering one’s consumption is an excellent way to achieve these goals (in as little as two weeks).

Fluid retention can occur due to sodium’s ability to do so. In addition, hypertension, which is caused by consuming an excessive amount of sodium, has been connected to an increased risk of cardiovascular disease as well as other health difficulties.

  • A decrease in your consumption of salt requires that you:
  • Look for phrases on product labels such as “low sodium” or “low salt.”
  • Reduce your consumption of prepared foods that are high in salt, such as deli meats, pizza, soups, bread/rolls, burritos, and tacos, for example.
  • Choose fruits and vegetables that are still in their raw state.
  • There are numerous advantages to cooking meals at home rather than going out to restaurants as much as possible.

Note

The relationship between sodium and blood pressure is direct and progresses with age. On average, the higher the sodium intake, the higher an individual’s blood pressure.” – American Heart Association

Is It Safe to Lose Weight Quickly?

Crash diets are frequently blamed for a variety of adverse health effects, including rapid weight gain, hormone disruption, and immune system weakness. These diets are not healthy in the long run because they deprive the body of the nutrients it requires to perform its functions correctly; as a result, they are damaging.

In addition to this, research that was conducted at the Mayo Clinic reveals that dieting cycles that are characterized by severe weight loss and gain may raise the risk of passing away from cardiovascular disease.

In addition, the National Center for Complementary and Integrative Health asserts that the weight loss achieved via the use of these diet plans is not long-term and cannot be maintained. There is no evidence that detox diets, cleanses, or any other severely restrictive eating plans benefit health, and there is some evidence that suggests these types of eating plans can make existing health problems worse.

Instead than depriving yourself of food or skipping meals, the Mayo Clinic recommends establishing more positive patterns of eating and activity in your daily life. Because of this, it is recommended that one lose weight gradually at a rate of no more than 2 pounds each week.

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RDN Samantha Brown has over 5 years of experience. Her Dietetic Internship at UC Davis Medical Center followed her Bachelor of Nutrition from Princeton University. Samantha is passionate about tailored dietary regimens for optimal health. Weight management, sports nutrition, and chronic disease management are her specialties. She offers nutrition classes and workshops in addition to one-on-one coaching. She continues her studies with the Academy of Nutrition and Dietetics. Samantha thinks small, sustainable food modifications can improve health and well-being.