Losing 10 pounds in just two weeks is not a realistic goal, despite the fact that it is certainly achievable. It is true that losing a significant amount of weight in a short amount of time could have adverse impacts on your body and health. Despite this, two weeks is a fair amount of time to restart your weight loss and start seeing actual success in your progress.
The most effective strategy for rapid and healthy weight loss is to up one’s consumption of proteins while simultaneously reducing their consumption of carbohydrates. Workouts that are performed at a high intensity can help people burn more calories and shed more fat.
Meet the Dietitian
Mahtab Soleimanzadeh, RD, CDN (Dietitian, Nutritionist)
1. Keep up with your caloric intake
Find out how many calories you need to consume on a daily basis to maintain the weight that you are currently at. The chart for estimating calories that are offered by the Dietary Guidelines for Americans is a helpful place to begin. This chart takes into consideration the individual’s age, gender, and the amount of physical activity that they engage in.
Keep in mind that one pound of fat is equivalent to around 3,500 calories, as stated by Harvard Health Publishing. If you want to lose one pound of fat, you need to create a calorie deficit of 3,500 either through your food, your exercise routine, or some combination of the two. That total should then be multiplied by 10.
In order to lose that additional 10 pounds, you need to have a caloric deficit of 35,000 per week. To put that another way, that is a really large amount of money. If you want to lose 10 pounds in two weeks, you need to either lower the number of calories you consume or increase the number of calories you burn by an additional 2,500 a day. This would be of no use to any of us, not to mention the fact that it’s impossible.
The Mayo Clinic suggests aiming for a daily calorie deficit of between 500 and 1,000 while trying to lose weight. Using this approach, you may expect to lose between one and two pounds every week, which would indicate that you could be halfway to your goal of losing ten pounds in just two weeks’ time.
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.
Forget about working yourself into a bloody mess by beating yourself up in the name of weight loss; that is not at all the purpose. Make your health a top priority and make sure you get plenty of rest each night.
It’s possible that the quality of your sleep has an effect on the rate at which you lose weight. Hormones that regulate energy levels and metabolism are released while a person is sleeping. Because an elevated level of the stress hormone cortisol is associated with an increase in the storage of fat in the abdomen region, getting a better night’s sleep may be beneficial.
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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.
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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.
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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.
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.