Weight loss doesn’t have to be a slow process that takes months after boring foods and long, boring workouts. You can safely lose 10 pounds in 2 weeks using the following tips as a foundation to get started.
I am not going to recommend “miracle” supplements, expensive exercise equipment, or hokey gimmicks. Just 3 things that work quickly.
The weight loss tips in this article are backed by scientific research and do not require you to buy anything, starve yourself, or do anything that is dangerous or downright silly. All you have to do is make a few changes to the way you exercise and eat.
1. Stop doing boring cardio for hours
Forget about spending hours on the treadmill every day burning calories. That does not work. Walking at a moderate (brisk) pace will only burn about 295 calories per hour. Do this every day for a week and you will not lose a pound.
The better way to lose weight and fat is to do interval strength training. This will also help boost your metabolism!
This type of exercise is also known as circuit training and it burns twice as many calories per day. Studies also show that some type of weight training (calisthenics, kettlebells, weights, etc) is also superior to cardio for burning fat, especially belly fat, which is damaging to your health and hiding your 6 pack.
When you exercise this way, your body will continue to burn calories from your stored body fat for up to 36 hours after you exercise. This means that you will keep losing weight after exercising. These workouts will also help you build muscle, which will make you look better when the weight you’re trying to lose starts to wear off.
Circuit-style workouts are easy to do and ideal if you want to lose 10 pounds in 2 weeks. You can do them with dumbbells, dumbbells, and equipment in your gym. One of the best ways is Body weight workouts. This is because they can be done anywhere, are very effective, and do not require any equipment.
An example of a circuit training can be found here:
When you train this way, you need to choose exercises that work multiple muscle groups (squats, push-ups, pull-ups, shoulder presses, etc.). This makes exercise more difficult and burns more calories. Select 4-5 exercises to ensure that all major muscle groups are being trained.
You do each exercise one at a time, with no pause between sets. Do not rest until you have completed the final exercise on the circuit. Rest as little as possible between the circuits. Do 8-10 reps per set and repeat 3-5 times each workout.
Below is an example of a bodyweight workout for fat loss:
Here is a circuit workout that can be done with a dumbbell or a kettlebell.
- Two-handed swings
- Standing shoulder press
- 1 rows of arms
If you’re just starting out and want to lose weight quickly, give yourself a chance to get used to the intensity of these workouts. Rest for as long as you need between rounds, doing as many reps as possible, with 10 per exercise being your goal. Stick to them and you will do these workouts like a pro.
2. Cut out the carbohydrates
This is probably the most important tip. It alone can help you lose 10 pounds in 2 weeks.
When you are on a low-carbohydrate diet, the fat loss switch in your body is activated and your stored body fat is used as a source of energy. You will also lose excess water weight. Best of all, you don’t have to obsess over calorie intake or reading labels.
Now you don’t have to avoid them entirely. All you need to do is restrict certain types like junk food. Once you lose the weight, you can even eat them, albeit in limited amounts.
The foods you really need to cut back on for the next 2 weeks include processed carbohydrates (bread, cookies, pasta, rice) and simple sugars (candy, fruit juice, and soda). You can pretty much any vegetable you like. Fruits in small quantities are fine too.
You can take a look at the image below to get an idea of which carbohydrates you should be eating:
All in all, your daily carbohydrate quota shouldn’t exceed 75 grams. Don’t worry about overcounting carbohydrates or reading the label for every food you eat. Instead, follow this simple tip. If it’s white or comes in a bag or box, don’t eat it and you are most likely eating the right amount.
If you want to count carbs, use one of the many websites or apps that will do the count for you. I recommend reading this article for more great tips on how to remove grains from your diet.
In addition to limiting certain types of carbohydrates, if you want to lose 10 pounds in 2 weeks, the next thing you need to make sure you are eating plenty of protein and healthy fats. High protein foods that you should be eating with every meal include eggs, oily fish, chicken, and red meat.
You don’t have to count grams of protein. Just make sure the protein you eat is about the size of the palm of your hand at each meal and you are on track to get enough each day.
Finally, eat a lot of fat with every meal. You’ll stay full longer between meals. Fat also makes your food taste better.
Limit corn and other vegetable oils and instead make sure that you get your fat from avocados, coconut, and olive oil. Almonds and macadamia nuts are also good sources of healthy fats.
Basically, the rule is to eat healthy, eat fewer calories, and create a meal plan that includes protein, fats, and good carbohydrates.
3. Ditch diet sodas and drink lemon water instead
I know diet sodas are calorie-free and taste great. The way their bubbles make your mouth tingle feels great too. Unfortunately, they can kill your weight loss progress.
Studies show that drinking diet soda can actually cause you to eat more and gain weight
Scientists believe that this is because the artificial sweeteners in these drinks send signals to your brain directing you to eat something even when you are not hungry.
Drink cold lemon water instead of drinking diet soda. There are many advantages to this. You’ll feel full longer between meals, and because of the lemon juice in the water, your body will digest food more slowly and may even help keep your energy levels stable.
One study showed that drinking cold water can also help burn more calories.
Drinking your water before you eat also helps you eat less with each meal.
Make These 3 Tips A Part Of Your Life To Lose 10 Pounds In 2 Weeks. More importantly, these steps become habits that you follow for the days, weeks, and months that follow. Then you will really reap its benefits that go beyond weight loss and make you healthier, stronger and more energetic!
More weight loss tips
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