How To Lose 10 Pounds In 2 Weeks? Diet & Exercise Plans

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

Updated on 5/18/2024
Natalia MarinBy Natalia Marin
Natalia Marin
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Let's be honest about the reality that lose 10 pounds in 2 weeks is not the easiest thing to accomplish; it's one of the hardest things. Everything is made that much more difficult when you have an aggressive goal, such as shedding ten pounds in ten weeks. It makes no difference if you want to lose weight because of health concerns or because you have an important event; your strategy's success will ultimately depend on how realistic and strict you can follow. To make this point crystal clear, experiencing rapid weight loss is rarely healthy during one's lifetime. This point needs to be made absolutely crystal clear. Your body will "fight back" if it is subjected to severe changes that it cannot adapt to because it cannot adjust to the changes imposed on it. 

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

You will have to fight off a lot of cravings, but eventually, you might get to a point where you don't feel as hungry as you used to feel. That might happen if you stick to your diet and exercise regularly. However, this won't take place overnight at all. When you reach a point in your journey to lose weight where you cannot make any further progress, you might decide to give up on losing weight altogether if your overall method is not particularly sustainable. That is a decision you can make if the way you use it is not sustainable. There is a possibility that you will wind up regaining the weight you lost, and that is not even considering the potential influence that the process may have on your mental health. Now that we've gotten that out of the way let's talk about the objective of losing 10 pounds in two weeks and whether or not it's healthy to strive to achieve that goal. Which combination of exercises and food plans for losing ten pounds in two weeks will be the most useful for you in attaining the goal you have set for yourself?

What Is Safe Weight Loss?

According to the Centers for Disease Control and Prevention (CDC), a rate of weight loss that results in a loss of between one and two pounds per week is considered healthy and sustainable. (CDC). The logic behind this statement is straightforward: to sustain a healthy weight loss, one must do more than adhere to a particular "diet" or "program." It is about making changes to your daily routines, such as your eating habits and exercise routines, that are intended to be long-term as part of an ongoing lifestyle transformation that involves all aspects of your life. These changes may include reducing the time you spend sitting at a desk and increasing the time you spend moving around. Consequently, those who successfully lose weight in a managed and consistent manner (between one and two pounds per week) have a greater probability of successfully maintaining their weight loss. That is because the body can adjust to this weight loss method.

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

You can use diet, exercise, or some combination of the two to create a calorie deficit of 3,500, the amount of fat you must burn to lose one pound. You can produce a calorie deficit of 3,500 in several different ways. Burning the amount of fat compared to one pound of fat will result in a caloric deficit of 3,500, which you can reach by reducing overall fat consumption.

For example, if you are currently maintaining your weight by consuming 2500 calories per day, and you then decide to go on a diet that requires you to consume 2000 calories per day (or keep consuming 2500 but start exercising to burn 500 calories per day). You will end up with a total weekly caloric deficit of 3500 calories. If you keep consuming 2500 calories but start exercising to burn 500 calories daily, you will maintain your current weight. You can save your current weight if you continue consuming 2500 calories daily while also engaging in physical activity that burns 500 calories daily. Calculating this involves multiplying the number of calories burned in a single day by the number of days in a week, which leads to a total of 3,500 calories eliminated throughout the week. If you followed this strategy to the letter, you would lose precisely one pound every seven days. During two weeks, you would lose two pounds if you adhered to a diet rich in nutrients and participated in consistent physical activity.

On the other hand, if you wanted to lose 10 pounds in two weeks, you would need to establish a far higher deficit in your calorie consumption than you ordinarily would. That is because you need to burn many more calories than you consume, and that is because you will need to expend a considerable number of calories over what you intake. It is feasible that you will only need to lose 5 pounds during one of the two weeks to reach your goal of losing 10 pounds in that period. When formulating your strategy, you should consider the abovementioned considerations. That is a difference of 17,500 calories compared to the number of calories you need to consume each week to keep the weight you are currently at. That results in a caloric deficit of 2,500 calories per day, significantly more than the 500 calories you recommended earlier in this discussion.

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

Let's say you want to keep your weight the same as it is today, and you know you need to consume 2,500 calories daily to make that happen. What would you do? If you want to lose 10 pounds in just two weeks by diet alone, you have to restrict your caloric intake severely. A fast that lasts two weeks or more or longer is extremely dangerous, and you should never even consider the prospect of putting your body through such a challenge. If you want to achieve the weight loss you have set for yourself, you could find that combining a healthy diet with regular physical activity helps get you there.

This rate of weight loss is neither healthy nor maintainable over the long term. As a result, it does not matter how well thought out your approach is for losing 10 pounds in two weeks; it will not work regardless of how carefully you plan your food and exercise regimen. On the other hand, after doing the math, if you are still sure that you need to drop 10 pounds in two weeks, then the following information is what you need to know to accomplish your goal of losing that much weight in that amount of time.

How To Lose 10 Pounds In 2 Weeks Workout

You can accomplish this by simultaneously decreasing the overall number of calories you consume on a particular day and simultaneously increasing the number of calories you burn during your workout session. First, calculate your maintenance calories. When trying to lose weight, you should aim for a daily calorie deficit of between 500 and 1000, which will be your starting point. If you weigh more than the average person, you can reduce the number of calories you consume by a more significant amount than someone who weighs less. That is because your body has a greater capacity to store energy as fat.

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

For instance, a person who can keep their weight the same by eating 3000 calories per day can cut the number of calories they consume by slightly more than 1000 and still have the energy to finish their daily workouts. That is because the amount of calories they consume is directly proportional to the point they expend. That is because the number of calories a person consumes is directly linked to the amount of weight they can keep. On the other hand, a person who can keep their current weight while sticking to a diet that consists of 2,200 calories would not have the same calorie limit as the person who is struggling to keep their weight the same.

After determining how many calories you need to cut out of your food daily, the next step is to start an exercise regimen so that you may burn even more calories daily. This step comes after you have estimated how many calories you need to cut out of your diet. You will be able to lose ten pounds in two weeks if you reduce the number of calories you consume by 500 each day and increase the number of calories you burn through physical activity by 2,000. Exercise will need a significant amount of effort on your part if you want to get rid of 2,000 calories, and your participation in this will take up considerable time. According to Harvard Health, the following is a list of activities, followed by the number of calories that can be expended during one hour by a person weighing 155 pounds while participating in that activity:

  • Depending on the intensity with which you lift weights, you can burn anywhere from 216 to 432 calories in an hour with weight lifting.
  • You can burn 396 calories in one hour by engaging in low-impact physical activities like walking, yoga, or an elliptical machine. Walking is another excellent option.
Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

  • High-impact aerobic activities like jumping rope, jumping jacks, and knee highs will help you burn 504 calories in one hour. You can accomplish this by performing these exercises continuously.
  • When performed at a moderate intensity for sixty minutes, swimming can burn 720 calories.
  • When running one mile, a person burns more than 600 calories than when walking the same distance.
  • Cycling burns an average of 850 calories in one hour of activity, making it a good choice for weight loss.

Intense bursts of energy are necessary for optimal weight loss from exercise. These sessions are the most effective exercise for attaining this aim and are therefore essential for optimal weight loss from the activity. The following are some potential elements that you could include in a workout program designed to aid an individual in losing 10 pounds in the space of two weeks:

  • If you go for a run that is thirty minutes long, you will be able to burn off three hundred calories.
  • A total of 250 calories can be burned off in only fifteen minutes of jumping rope.
  • After only thirty minutes of high-intensity interval training, you will have burned off four hundred calories.
  • It is possible to burn 350 calories by swimming for just thirty minutes, which is a significant amount of energy.
  • You can burn off as many as 850 calories by simply going for a ride on your bike for an hour.
  • A single day of activity for a single person will result in a total of 2,100 calories.

These workouts can be broken up into more manageable chunks and done at various times throughout the day to best accommodate your schedule. In addition to that, chopping them up into more manageable pieces makes it simpler to finish them. You might find it easier to maintain your interest in the process and provide the impression that things are fresh if you change the routines of daily workouts. To increase the amount of muscle mass you have, it is recommended that you perform the following exercises on different days of the week, three times through, with 10 to 12 repetitions per set:

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

  • Push-ups
  • Pull-ups
  • Squats with an increased amount of weight against the body
  • Performing some exercises on the bench with various weights
  • Deadlifts
  • Tricep dips

The BetterMe app will present you with various fat-burning exercise programs, each of which will frighten the extra pounds off your body and transform your physique into a masterpiece. Utilize BetterMe so that you may take control of your life's direction and ensure that it is headed in the proper direction.

How To Lose 10 Pounds In 2 Weeks Diet

To get started, you need to make sure you have a solid sense of how many calories you take daily. That is the first step in the process, and this marks the beginning of the process in its entirety. You need to deduct between 500 and 1,000 calories from that total to generate a calorie deficit. Because of this, the sum will end up being less than before. The following is a list of foods that, when consumed regularly, can help you achieve the weight loss objectives that you have set for yourself:

Lean Protein

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

Consuming a diet rich in protein is an absolute must for individuals trying to reduce the amount of weight they are carrying. Consuming lean proteins like fish, chicken, and turkey will help you feel full while still allowing you to maintain your calorie consumption within a sensible range. That is because lean proteins have fewer calories than other types of protein. If you wish to take the advice offered by professionals in the field of health, you should make sure that at least one of the daily meals is high in protein.

It has been demonstrated that consuming a diet that is abundant in protein can assist in the process of stifling one's appetite, which, in turn, makes it much less challenging to keep tabs on the total number of calories that are consumed in a single day.

High Fiber Foods 

Suppose you eat a diet with a sufficient quantity of vegetables high in fiber. In that case, this may also assist you in consuming fewer total calories and conserving more energy available to you during the day. That is because foods high in fiber have a larger capacity to appease one's hunger than foods low in fiber since fiber contributes to the bulkiness of foods (meaning they keep you fuller for longer).

Because foods high in fiber help to slow digestion, which in turn causes your stomach to hold onto food for a more extended period, you will feel fuller for a more extended period after eating meals that contain a high fiber content. That is because fiber causes your stomach to hold onto food for extended periods. They have a high water content, which helps to fill your belly and gives you the impression of being full. That is because water helps to expand when it comes into contact with food, and that is due to the massive volume that water possesses. In addition, they are jam-packed to the gills with essential nutrients such as vitamins A, C, E, K, B6, folate, potassium, and magnesium.

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

It would help if you made it a personal goal to consume at least five servings of fruits and vegetables daily. When you are formulating the guidelines for your diet, you should make it a top priority to incorporate as many berries and citrus fruits as you possibly can. That will help you maintain a healthy diet. Both of these fruits have sugars that are naturally occurring in the fruit, and unlike added sweets, these sugars do not cause an increase in insulin levels in the body. In addition, eating any of these fruits is a highly satisfying experience in and of itself.

Complex Carbohydrates

Consuming complex carbs before indulging in physical exercises, such as whole grains, beans, and other legumes, is an excellent method to supply your body with the energy it needs to carry out the activities you have planned for later on in the day. Even if bread and pasta made with whole grains have a higher calorie count than their refined counterparts, you should not be frightened to consume foods created with whole grains. That is because whole grains are packed to the brim with nutrients that can assist in speeding up your metabolism; hence, consuming them will not lead you to put on weight.

Because complex carbohydrates include a significant number of calories, it is essential to ensure that you reasonably consume this type of carbohydrate during the day to avoid gaining too much weight. That can make it much easier for you to keep your weight healthy. On the other hand, if you are going to be engaged in physical activity or spending time outside, it could be helpful to have a little bit of extra energy without the feeling that you are being dragged down. That can help you feel like you can perform better. You will be able to challenge yourself even further due to this.


Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

It may seem counterintuitive to consume fat while trying to reduce one's body mass, but consuming healthy fats, such as those found in olive oil and almonds, is an essential component of any weight loss strategy that includes regular physical activity. Olive oil and almonds are two examples of foods that contain healthy fats, and you can find these fats in various foods, including olive oil and almonds. It is beneficial knowledge that omega-3 fatty acids, found in healthy fats, play a role in the recuperation process of working muscles after exercise, and good fats contain omega-3 fatty acids.

Because saturated fat consumption can lead to an increase in LDL, also known as "bad" cholesterol, and contributes to the development of coronary heart disease, avoiding saturated fat is essential for reducing one's body fat percentage. That is because saturated fat consumption can lead to an increase in LDL. On the other hand, there are a vast number of nutritious meals that do have some amount of saturated fat in their structure. You should keep away from them as much as possible; however, you shouldn't eliminate them from your diet because they are not only necessary but also challenging to find in nature. It is in your best interest to stay away from them as much as possible.

Drink Water

The process of metabolizing fat, which, unlike the digestion of carbohydrates, is necessary for the body to obtain energy, depends upon water as an essential component. As part of your objective to increase your daily water intake, you should aim to drink the equivalent of eight glasses of water each day. Drinks heavy in sugar, such as soda and fruit juices, should be avoided because they provide neither dietary fiber nor nutrients and offer the body an additional source of calories. These beverages include, but are not limited to, the following examples: Instead of drinking unsweetened tea, you may try drinking water with lemon squeezed into it or drink unsweetened tea altogether.

Tips To Help You Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

The following recommendations ought to make it more manageable for you to stick to whichever program of physical activity and dietary modification you end up selecting:

Do Circuit Training Workouts

Interval training incorporating resistance exercise routines is the form of physical activity that is the most effective for lowering overall body fat and improving lean muscle mass. In addition to that, doing so will assist in the acceleration of your metabolism, which is a critical component in the process of reducing body fat. Studies have shown that participating in circuit training helps you burn calories while working out and also helps you burn calories after your activity is finished. You can show this benefit in both the short-term and the long-term. In addition to this, it is superior to cardiovascular exercises in terms of reducing the amount of fat that is stored in the region of the belly. You may accomplish this by increasing the intensity of the abdominal contractions during the workout.

Don’t Burn Out – Rest And Get Enough Sleep

It is vital to keep in mind that the objective of weight loss is to enhance one's general health and that in pursuing this goal, one should not overextend themselves physically or mentally. It is essential to keep in mind that the purpose of weight loss is to improve one's general health. It is of the utmost importance that you give serious thought to your well-being and make it a top priority to ensure that you get the quantity of sleep your body needs every night.

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

The quantity of sleep you get each night and the quality of that can affect how quickly or slowly you can get rid of additional pounds. If you sleep less, you may be able to lose weight more slowly. When you sleep, your body secretes hormones that play an essential role in regulating your energy levels and metabolism. Your endocrine system secretes these hormones. While you are sleeping, your body produces these hormones naturally. It has been established that obtaining a better night's sleep can decrease the quantity of the stress hormone cortisol produced by the body. Increased levels of cortisol, also known as the stress hormone, have been related to an increase in fat accumulation in the abdominal region. You found this link through research conducted in the United States.

BetterMe will hold you accountable for your progress and help you remain steadfast in your commitment to obtaining a healthy weight. BetterMe will also support you in remaining steadfast in your commitment to achieving a healthier weight. This program consists of many components, including meal plans high in nutrients, workouts that burn fat, and challenges intended to stimulate program members. You need only give the application a shot to view the effects for yourself; all that's required is a try.

Keep A Food Journal

When you are trying to lower the amount of weight you are carrying, it is essential to keep track of the foods you consume to monitor your progress. That may assist you in maintaining a consistent approach to your efforts to lose weight. Writing down your ideas about what you want to eat in the future in a food journal can serve two purposes: it can provide you with ideas and help you organize them. Try maintaining a food notebook if you're looking for some ideas to get you started. It will be much more difficult for you to make other judgments that are in your best interest if you are oblivious to the types of foods and the quantities of those meals you consume daily. Consequently, it will be easier for you to stick to your diet plan and achieve the weight loss goals you have set for yourself.

Avoid Mindless Eating

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

Eating while preoccupied, also known as eating without paying attention, can contribute to overeating because it makes it more challenging to recognize when one is complete. Consequently, the individual continues to eat even though they are already satisfied with the amount of food they have consumed. When people are searching for something to do to pass the time when they are feeling bored, they frequently turn to eat as a technique to accomplish this goal.

Suppose you want to be successful in overcoming the difficulty of mindless eating. In that case, you need to get rid of any potential sources of distraction while you are eating. Otherwise, you will not be able to achieve your goal. While eating, please focus all your attention on the food currently in front of you and the flavors it has to offer. Focus on what the dish has to offer. Be sure to keep a strong connection with your body when you eat and pay attention to the indications it provides you when it has had enough to eat. If you do this, you will be able to stop eating when your body tells you to. Please pay close attention to the warning indicators it displays to indicate that it has reached capacity.

Eat only when you're hungry and don't adjust the amount you eat based on how you're feeling; instead, search for other ways to deal with your feelings than turning to food as a coping mechanism, rather than using food.

In Conclusion

Lose 10 Pounds In 2 Weeks

Lose 10 Pounds In 2 Weeks

You can adhere to this "loss 10 pounds in 2 weeks" workout and diet program without putting your health in peril or inflicting any injury on yourself in the process. This is because you can do so. You will achieve rapid weight loss while experiencing little to no negative impact on your health if you stick to a strategy that calls for consuming a diet rich in nutrients and participating in physical activity consistently.

Frequently Asked Questions

How realistic is it to lose 10 pounds in two weeks?

If you want to lose 10 pounds in two weeks, you will need to lower the number of calories you consume each day by 2,500 calories while at the same time increasing the number of calories you burn each day by an extra 2,500 calories. Nobody should have this unrealistic or unhealthy expectation of themselves, nor should anybody else. According to the Mayo Clinic, one of the healthiest ways to go about it is to aim for a daily calorie deficit of between 500 and 1,000, which will help you lose weight healthily.

Is it possible to lose 10 pounds in two weeks without trying?

If I have lost weight for what seems to be no apparent cause, at what point should I schedule a consultation with a physician? Suppose you have lost more than 5 percent of your body weight or 10 pounds without adjusting your diet or activity level within the past six to twelve months. In that case, you need to schedule an appointment with your primary care physician. In the case that you are also experiencing other symptoms, you must pay close attention to this detail.

What is the effect of drinking water on weight loss?

Consuming a large amount of water might greatly benefit weight loss. It does not contain any calories; it speeds up your metabolism so that you burn more calories, and if you drink it before meals, it may even make you feel less hungry. The benefits of switching from sugary beverages to water as your primary beverage will become much more apparent once you've accomplished this goal. By utilizing this strategy, cutting back on sugar and calorie consumption requires relatively little effort on the user's part.

What is causing my stomach to grow while I lose weight?

This is because stress is responsible for an increase in the levels of the hormone cortisol that are found in the body. That, in turn, causes fat to be stored in the abdomen. Another factor that contributes to persistent abdominal obesity is a propensity that is inherited from one's parents. It has been noticed that if both of your parents have stomach fat, there is a strong possibility that you will inherit their body. That is especially true if both of your parents have abdominal fat and are overweight.

Is it possible to lose weight in two weeks?

It is possible to lose a substantial amount of weight in a short period (within two weeks) while yet managing to keep one's health and fitness levels at the same level. You can achieve this goal in various ways, one of which is by cutting the number of calories you take daily by an amount ranging from 500 to 750, depending on what works best for you. Because of this, a calorie deficit will occur, which will, in turn, hasten the weight loss process. Engaging in physical activity is another excellent strategy for shedding kilograms more practically, and it is equally as effective as the other methods.

How much weight can you lose in a day?

The human body can lose more than one pound of fat in just one day, and this is referred to as the 24-hour fat loss potential. On the other hand, the only people who should seek to lose weight in such a dramatic manner are those who are already quite overweight. Rapid weight loss is generally caused by a loss of water, which you can typically regain after consuming food or beverages.