2 Weeks Diet Plan To Lose 10 Pounds — The diet is clinically proven to help you lose 10 pounds in two weeks and is designed by leading nutritionists. While it is important to eat healthily and maintain a disciplined routine, the diet will allow you to live your busy life while still allowing you to attain your weight loss goals.
Do you want to learn how to lose weight in two weeks? You came to the right place, as we have put together a really helpful guide to help you not just lose weight but maintain it in the long run. So, whether you want a diet that is high in protein or just wants to find out what supplements do what and should be taken, we will cover all this and the health benefits of weight loss.
If you have spent the time to work out a diet plan, then you know how difficult it can be to stick to one. If your diet is not implemented correctly, then you will lose weight for a short period and then gain it back. Sticking to a diet plan is hard unless you know what you’re doing. This article will teach you how to stick to a diet plan
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2 Weeks Diet Plan To Lose 10 Pounds
2 Weeks Diet Plan To Lose 10 Pounds has brought you a long way in the matter of weight loss. You were able to get rid of excess fat that was keeping you from achieving your body goals. Now, it is time for you to maintain your weight and not gain them back. It is hard for most people to do this but with a little effort on your part, you can do this. The first thing that you will want to do is set small realistic goals for yourself.
But before we get into that, is it even possible to lose 10 pounds in 2 weeks? More importantly, SHOULD you lose that much weight that quickly?
The simple answer is yes, but there is a lot to consider and be aware of.
Also, it’s not going to be easy or fun.
Ready to learn how to lose 10 pounds in 2 weeks — and whether or not you should even try it in the first place? Keep reading!
Burn RX is for guys who are working on losing weight and want to see faster and easier results from their eating & exercise efforts. It helps your body burn more fat before, during, and after your workouts, which will improve your body composition while boosting your energy + metabolism.
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How to Lose 10 Pounds in 2 Weeks
First things first.
The generally accepted approach is to lose between 1-2 pounds per week.
This is a safe and relatively easy way to sustain weight loss for the long term.
Losing a lot more than that, for example, 5 pounds a week, means a lot of intense activity and understanding the calorie deficit system.
With that said, the first 10 pounds are the easiest to lose.
Anecdotally, we have found that some men lose most of their weight in the first few weeks of starting a weight loss regime.
The theory is that your body quickly adjusts to the new routine, making weight loss much more difficult after the initial phases.
But, you’re going to need a plan for getting over the plateau, or you could end up gaining the weight back.
Slow and steady wins the race, and there’s a good reason everyone gives this advice.
Small changes are much easier to maintain for the long haul.
But if you’re still convinced that you need to lose 10 lbs in 2 weeks, here’s what you need to know.
See the program 42,961 guys over 40 are using to get results like these…
Calculate Your Goals
The average man needs to consume around 2,500 calories a day.
Reducing your caloric intake by 500 will allow you to burn 3,500 fewer calories a week, which will equate to losing 1 pound of fat.
In order to lose 10 pounds in 2 weeks, you’ll first need to lose 5 pounds in one week.
That’s 17,500 calories less than your maintenance amount per week!
This would likely mean you would need to cut your food intake by more than half.
It shouldn’t take too much effort for you to visualize this and realize how difficult that will be.
Eating less will reduce the calories you consume, but that’s not enough.
The secret is to eat fewer calories than your maintenance amount.
If you want to know how to lose 10 pounds in 2 weeks, then you’ll realize that you can’t do it just by eating less.
You would also need to start exercising.
The good news is that it’s easier to lose weight at the start of your journey than it is at the end!
Work out your maintenance calorie figure, set yourself a new calorie goal with a deficit of 500 calories, and then add in exercise to burn another 2,000 calories a day!
Anything that gets your heart racing will help, but you’re still going to need to do a lot of exercises to burn an additional 2,000 calories, assuming your body can manage it.
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Check Out These Calorie-Burning Activities
- Cycling for 1 hour burns 850 calories
- Rope jumping for 1 hour burns 700-800 calories
- Swimming for 1 hour is 700 calories
- Running for 1 hour burns 500-600 calories
- A HIIT workout burns 250-400 calories in 30 minutes
- Strength training for 1 hour burns 200-250 calories
As you can see, burning an additional 2,000 calories per day is nearly impossible.
To lose 10 pounds in 2 weeks, you’re going to need more than a good plan. You’re going to need an unstoppable mindset.
Building long-term healthy habits are the key to staying committed to working out and losing weight.
Example Workout for Quick Weight Loss
The exercises you choose to do will depend on your current fitness level and the amount of time and space available.
The best exercises to lose weight generally require intense bursts of energy.
Don’t forget; you should only work to your body’s current limits.
To lose 10 pounds in 2 weeks, you would need to do the following every day.
- 30 minutes of running in the morning, preferably before breakfast. Burn 300 calories
- 15 minutes of rope jumping mid-morning. Burn 200 calories
- 30 minutes of HIIT training at lunchtime. Burn 400 calories
- 30 minutes of swimming after work. Burn 350 calories
- 1 hour of cycling in the evening. Burn 850 calories
Total calories burned – 2,100.
Mix these up and add in some strength training exercises, such as the following, and you’ll be taking giant strides towards achieving your goal of burning 10 pounds in 2 weeks.
- Bench Press
- Weighted Squats
- Deadlifts
- Pull-Ups
- Push-Ups
- Tricep Dips
You should aim for 3 sets of 10-12 reps on each exercise since this is the best range for weight loss.
The weight you choose should be easy enough to finish each set, but unable to do any more.
See the program 42,961 guys over 40 are using to get results like these…
Example Meal Plan
Really think about what you’re eating. Remember, every calorie counts in your rapid weight loss journey.
Try to limit sugar intake to a maximum of 100g per day and eat tons of fiber.
Fiber is great for your digestive system and helps you to feel fuller, extending the time between meals.
If you need to eat, then choose fruits and vegetables. They are usually virtually calorie-free and will help you with your weight loss mission.
Drink plenty of water to hydrate and boost weight loss.
All the exercise in the world means nothing if you’re not going to reduce your calorie intake.
The real trick to eating fewer calories is to reduce the size of your plate.
Adopt the perfect plate approach to eating food, and always leave a little on your plate.
You also need to focus on eating healthy foods.
You’ll want to avoid processed foods and focus on whole-grain foods, vegetables, fruits, and lean meats.
Here’s another example of what you could eat, assuming your maintenance calories are 2,500 and you’re trying to consume just 2,000 a day:
- Breakfast: Oatmeal with blueberries – 230 calories
- Snack: 10 seeded crackers with 2 chopped carrots and some avocado yogurt dip – 259 calories
- Lunch: 2 slices of Tomato cheddar cheese toast with mixed greens, carrots, cucumber, and a hard-boiled egg – 464 calories.
- Snack: 1 cup non-fat Greek yogurt, add chopped walnuts and apricots – 206 calories
- Dinner: Chicken Tikka Masala, homemade with brown rice and a little spinach – 612 calories
- Evening snack: Sliced apple with a tablespoon of peanut butter – 200 calories
Total calories: 1,971
How to Stick To a Diet Plan
Learning how to stick to a diet plan can be difficult. You want to lose weight and stick to a diet plan that’s free of processed foods and high in nutritious, natural ingredients. You may also have watched so many diets fails on reality television that it makes you very hesitant about wasting time with yet another ineffective plan.
Sticking to a diet plan doesn’t have to be so hard. With a little planning and this list of tips, you just might stick to your diet plan. The following tips should also help:
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Drink Lots of Water
Water hydrates your body, helping to ensure all your cells and organs are working properly.
It is also a great way to check whether you are really hungry or not.
Many people confuse hunger with thirst.
Before you decide to have a healthy snack, simply drink a glass of water and wait 10 minutes. Most of the time, you’re not really hungry.
Even if you do decide to eat, you have still added a bunch of water to your stomach, which means you’ll eat less.
Don’t Burn Out
When you sleep, your body repairs muscle damage, but it also balances your hormones.
This is why you need to get between 6-8 hours of sleep a night.
Getting less than this is likely to make it harder to achieve your fat loss goals.
But, you should also be aware that your muscles need to rest and recover between exercises.
It is generally best to do the same exercise for two days and then have a 24-48 hour rest before working the same muscles.
This means you’ll need to mix the different exercises in order to maximize repair time and calorie burn.
But, you also need to maintain this level of exercise in order to burn enough calories.
This can be difficult, especially if you haven’t exercised properly for a long time.
Carbohydrates
Not all food is created equal.
While fiber will help you to feel fuller for longer, carbs are more likely to decrease your fat-burning capabilities.
Research suggests you can lose 2-3 times more body fat when you adopt a low-carb diet.
This may not be something you want to do for the long term, but it can certainly help when discovering how to lose 10 pounds in 2 weeks.
Don’t forget low-carb, high-protein meals before workouts will encourage fat burning.
See the program 42,961 guys over 40 are using to get results like these…
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Buddy Up
Your body will be going through some dramatic changes, especially if you’re trying to lose 10 pounds in such a short space of time.
It’s a good idea to find a partner, preferably someone else who has a similar goal.
Not only will you be able to inspire and motivate each other, but you’ll also have someone to look out for you if you start to feel faint or feel any other signs associated with dramatic weight loss.
Drink
Water is great for you, but caffeine can give you an energy boost.
Green tea is thermogenic, increasing your body temperature and forcing your body to burn calories to keep itself cool.
Leave the milk out of these drinks, and you can enjoy as many as you want.
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Food Journal
A food journal does more than just track your food and make sure you’re not eating things you shouldn’t be.
It also makes you accountable.
Temptation can be strong. But when you know you’re going to have to write it in a journal, the desire to eat something unhealthy will fade quicker than you realize.
How to Lose Weight in Two Weeks
You might have the best of intentions but not the knowledge to actually lose weight in two weeks. Losing weight is not as simple as it seems. Are you ready to finally end up constantly worrying about how to lose weight in two weeks? Find out how by reading this article This program is designed to show you how to lose weight in two weeks and improve your health
The best way to lose weight in two weeks is by eating a healthy, low-fat diet and exercising regularly. Losing weight in two weeks is also possible by going on a diet and taking pills or supplements that suppress your appetite and increase metabolism.
Weight loss doesn’t have to be a slow process that takes months on end of bland foods and long, boring workouts. You can safely lose 10 pounds in 2 weeks if you use the following tips as a base to get you started.
I’m not going to recommend a “miracle” nutritional supplement, expensive workout equipment, or a hokey gimmick. Just 3 things that work, quickly.
The weight loss tips in this article are supported by scientific research and don’t require you to buy anything, starve yourself, or do anything that’s dangerous or downright silly. All you have to do is make a few changes to the way you exercise and eat.
1. Stop Doing Hours of Slow, Boring Cardio
Forget about spending hours every day on the treadmill to burn calories. Doing this doesn’t work. Walking at a moderate (brisk) pace will only burn about 295 calories an hour. Do this every day for a week and you won’t lose a pound.
The better way to exercise for weight and fat loss is to do interval-style resistance training workouts. This will also help boost your metabolism!
Also referred to as circuit training, this style of workout burns twice as many calories per day. Studies also show that doing some type of resistance training (calisthenics, kettlebells, weights, etc.) is also superior to cardio for burning off fat, especially abdominal fat, which hurts your health and hides your 6 pack[1].
When you work out this way, your body will continue to burn calories from your stored body fat for up to 36 hours post-workout. This means you’ll continue to lose weight after your workout is done. These workouts will help you build muscle, too, which will have you looking better when the weight you want to lose is off.
Circuit-style workouts are easy to perform and are great if you want to lose 10 pounds in 2 weeks. You can do them with barbells, dumbbells, and machines at your gym. One of the best ways is bodyweight workouts. This is because they can be done anywhere, are really effective, and don’t require any equipment.
You can see an example of a circuit training workout here[2]:
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When you train this way, the key is to choose exercises that train several muscle groups (squats, push-ups, pull-ups, shoulder presses, etc.). This will make the workout more challenging and burn more calories. Select 4-5 exercises so ensure all of your major muscle groups are being trained.
You’ll perform each exercise, one after the other, with no rest between sets. Only rest after you’ve performed the last exercise of the circuit. Rest as little as possible between circuits. Do 8-10 reps per set and repeat 3-5 times every workout.
Below is a sample bodyweight exercise circuit training workout for fat loss:
- Squats
- Push Ups
- Burpees
- Pull Ups
Here’s a circuit workout that can be done with a dumbbell or kettlebell.
- Two-Handed Swings
- Standing Shoulder Press
- Squats
- 1 Arm Rows
If you are just getting started and want to lose weight fast, give yourself a chance to get used to the intensity of these workouts. Rest as long as you have to between circuits, and do as many reps as you can with 10 per exercise being your goal. Stick to it, and you’ll be doing these workouts like a pro.
2. Cut the Carbs
This is probably the most important tip to follow. It alone can help you lose 10 pounds in 2 weeks.
Eating a low carbohydrate diet turns on the fat loss switch in your body and by getting it to use your stored body fat as energy. You’ll also lose excess water weight, too. Best of all, you don’t have to obsess over calorie intake or reading labels.
Now, you don’t have to avoid them entirely. You simply need to limit certain types, like junk foods. Once you lose weight, you can even eat them, albeit in limited quantities.
The foods you need to really limit for the next 2 weeks include processed carbohydrates (bread, cookies, pasta, rice) and simple sugars (candy, fruit juice, and soda). You can pretty much each all of the vegetables you like. Fruits in small amounts are okay, too.
You can look at the image below to get an idea of which carbohydrates you should aim to eat[3]:
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All in all, your daily carbohydrate quota should not exceed 75 grams. Don’t worry about counting carbohydrates excessively 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’re most likely eating the right amount.
If you do want to count carbohydrates, use one of the many websites or apps that does the counting for you. I recommend reading this article for more great tips to eliminate 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 of is that you eat plenty of protein and healthy fats. High-protein foods you should eat at every meal include eggs, fatty 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 every meal, and you’ll be on track to get enough every day.
Last but not least, eat plenty of fat at every meal. You’ll stay full longer between meals. Fat also makes your food taste better, too.
Limit corn and other vegetable oils, and instead make sure 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 healthily, eat fewer calories, and create a meal plan that includes proteins, fats, and good carbs.
3. Ditch Diet Soda and Drink Lemon Water Instead
I know, diet sodas don’t have calories and taste good. 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 make you eat more and gain weight[4]
Scientists believe this is because the artificial sweeteners in these drinks send signals to your brain that makes you want to eat, even if you’re not hungry.
Instead of drinking diet soda, drink cold lemon water. Doing so has many benefits. You’ll feel full longer between meals, and because of the lemon juice in the water, your body will digest food slower which can even help keep your energy levels stable.
One study showed that drinking cold water can help you burn more calories, too
Drinking your water before you eat may also help you eat less at every meal.
Health Benefits of Weight Loss
We are all striving to be a little healthier. We try to eat less fat and more fruits and vegetables. It may sound obvious, but eating the right foods has many health benefits. In fact, research shows that eating plenty of fruits, vegetables, and whole grains can prevent many diseases and help people live longer. Weight loss will improve your health in a number of different ways. Let’s take a look at the possible health benefits of weight loss.
1. Helps regulate blood sugar and diabetes
Losing weight improves insulin sensitivity in people with type 2 diabetes, says Preeti Pusalkar, a certified clinical nutritionist with Hudson Medical Center, a primary care provider in New York City.
Excess body fat leads to an increase in adipose tissue, which causes inflammation and interferes with the function of insulin — the hormone that helps regulate blood sugar levels.
Weight loss reduces adipose tissue, which allows the body to manage blood sugar more effectively. Plus, you don’t have to lose that much weight to see results. Research has found that just a 5% reduction in body weight improved blood sugar levels in adults.
2. Improved heart health
Losing weight can also improve heart health by reducing pressure on arteries, meaning the heart doesn’t have to work as hard to pump blood through the body. The result is lower blood pressure and low-density lipoprotein (LDL) cholesterol levels — the “bad” kind of cholesterol that can increase your risk of heart disease, Pusalkar says.
And it doesn’t matter if you lose weight through diet and exercise or weight-loss surgery like metabolic surgery — you’ll reap benefits regardless, according to a large 2020 study.
Researchers examined the effects of weight loss surgery on obese patients who either had weight loss surgery or who lost weight through lifestyle changes. The risk of heart disease for the surgical group decreased after a 5% to 10% loss of body weight while the nonsurgical group saw a decrease after losing about 20% of body weight.
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3. Decreased risk of stroke
Excess weight can increase blood pressure, and therefore your risk of stroke. This is because high blood pressure puts a strain on your blood vessels, making them stiffer and more likely to cause blood to clot.
“Losing weight helps improve the efficiency of the heart due to less constricted blood vessels,” Pusalkar says.
4. Better sleep
Overweight people are more likely to suffer from sleep apnea — a disorder characterized by disrupted breathing while sleeping. Excess weight can increase fat deposits in your neck, which can obstruct your airways.
If you suffer from sleep apnea, losing weight likely won’t entirely cure the condition. However, losing just 10% to 15% of your body weight can improve sleep quality and reduce the severity of sleep apnea in moderately obese patients, according to the National Sleep Foundation.
5. Improved mobility
Losing weight alleviates pressure on knees and joints, which can improve mobility, Pusalkar says. A large 2012 study of obese adults with type 2 diabetes found as little as a 1% drop in weight cut mobility limitations, such as difficulty walking or climbing stairs, by more than 7%.
6. Higher self-esteem
While there is no direct correlation between weight loss and self-esteem, some studies show that weight loss can improve mood and self-confidence.
A 2014 review examined 36 studies to determine the psychological benefits of weight loss. Researchers found consistent improvements in body image, self-worth, and general well-being among subjects who lost weight.
7. Decreased joint pain
Excess weight can cause joints to become stressed, damaged, and inflamed — but losing weight can help.
A 2018 study examined obese adults with arthritis pain in their knees. Researchers found that losing 10% to 20% of body weight resulted in less pain and improved joint function than losing just 5% of body weight, which did not show any significant joint pain benefits.
The reason likely has to do with how quickly joints wear down when under additional stress from excess weight. “As the smooth surface at the ends of bones, or cartilage, becomes damaged and worn, you feel pain and stiffness in the joint,” Pulsalkar says.