Exercise And Diet Plan To Lose 10 Pounds — Your diet plays a significant role in both your overall health and weight loss plan. So, if you’re getting ready to start an exercise and diet plan, then you can’t afford to overlook this critical component. Follow these guidelines and tips to help you create the best possible diet that will help you lose the weight you need to.
Lose 10 Pounds In 2 Weeks Workout And Diet Plans – How To Safely Shed Weight Fast
1 month ago
Let’s face it, weight loss isn’t easy. It’s even harder when you have an intense goal – such as losing 10 pounds in 10 weeks. Whether you need to drop these pounds for medical reasons, or to look good for a special occasion, it all comes down to how practical your plan is and how disciplined you can be. To be clear, fast weight loss is rarely ever sustainable. Your body can’t handle extreme changes without “fighting back”. You’ll have to deal with lots of cravings, and you may eventually hit a plateau. If your overall plan isn’t very sustainable, the plateau will be your cue to give up on weight loss altogether. You might end up regaining lost weight, not to mention the toll this process might take on your mental health. That said, let’s review the 10 pounds in 2 weeks goal – is it safe? Which lose 10 pounds in 2 weeks workout and diet combination will help you achieve it?
What Is Safe Weight Loss?
According to the Centers for Disease Control (CDC), losing 1 to 2 pounds per week is healthy and sustainable (3). The reason for this recommendation is simple – healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. So people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off.
Technically, losing 1 pound of fat requires a deficit of 3,500 calories through diet, exercise or both .
For example, if you maintain your current weight eating 2500 calories per day, and you went on a diet that requires you to eat 2000 calories per day (or kept eating 2500 but started exercising to burn 500 calories per day), you’d end up with a total weekly caloric deficit of 3500 calories i.e. 500 calorie deficit per day x 7 days in a week = 3500 calorie deficit. You’d lose exactly 1lb per week. Over 2 weeks of consistent diet and exercise, you’d lose 2lbs.
On the other hand, if you wanted to lose 10 lbs in 2 weeks you’d have to create a much larger deficit. In order to lose 10 pounds in 2 weeks, you’ll likely need to lose 5 pounds in one week. That’s 17,500 calories less than your maintenance amount per week. This translates to a daily deficit of 2500 calories instead of the recommended 500 from before.
Assume you need to consume 2,500 calories a day to maintain your current weight. Losing 10 pounds in 2 weeks through diet alone means you don’t eat alone – a 2 week fast is dangerous and you shouldn’t consider that at all. You can try to meet the weight loss target with a combination of diet and exercise.
No matter how solid your loss of 10 pounds in 2 weeks diet and workout plan is – this rate of weight loss is neither safe nor sustainable. But if after doing the math, you’re still convinced that you need to lose 10 pounds in 2 weeks, here is what you need to know.
How To Lose 10 Pounds In 2 Weeks Workout
This is done by increasing the number of calories that you burn during your workout session, and reducing the total amount of calories that you consume (11). First, calculate your maintenance calories. Set a calorie goal with a deficit of 500-1000 calories. If you’re above average weight you’re able to cut more calories.
For example, someone who is maintaining their current weight eating 3000 calories per day can reduce the calories they eat by slightly more than 1000, and have enough energy for daily workouts. However, someone who is maintaining their current weight with 2,200 calories may not have the same allowance.
Once you’ve set your calorie deficit, add in exercise to burn more calories per day. To lose 10 pounds in 2 weeks, you can cut 500 calories from diet, and burn an additional 2,000 calories through exercise. You’re going to do a lot of exercise to burn 2,000 calories. To put things into perspective, here is a list of calories burned by a 155-pound person per 1 hour of each exercise according to Harvard Health (1):
- Lifting weights – 216 – 432 calories
- Low impact aerobics (walking, yoga, elliptical) – 396 calories
- High impact aerobics (jumping rope, jumping jacks, knee highs) – 504 calories
- Swimming – 720 calories
- Running – 600 calories
- Cycling – 850 calories
The best exercises to lose weight require intense bursts of energy. A workout plan to lose 10 pounds in 2 weeks may involve:
- 30 minutes of running to burn 300 calories
- 15 minutes of rope jumping to burn 200 calories
- 30 minutes of HIIT to burn 400 calories
- 30 minutes of swimming to burn 350 calories
- 1 hour of cycling to burn 850 calories
- Total calories burned per day – 2,100
These exercises can be spread throughout the day to fit into your schedule. You can vary the specific exercises each day to keep things exciting. On certain days of the week, you can include 3 sets of 10-12 reps of the following exercises to build muscle:
- Push-ups
- Pull-ups
- Weighted squats
- Bench press
- Deadlifts
- Tricep dips
How To Lose 10 Pounds In 2 Weeks Diet
To start, make sure you have a good grasp on how many calories you eat per day. Now subtract 500-1,000 calories from it to create a calorie deficit. Here’s what to eat to lose weight:
Lean Protein
A protein-rich diet is essential for weight loss. Lean proteins like chicken, turkey, and fish can help you feel full while keeping calories low. You should eat at least one protein-rich meal per day.
A diet with a large proportion of protein has been shown to reduce appetite, which helps to control calorie intake (10).
High Fiber Foods
Including enough high fiber vegetables in your diet can also help reduce energy intake and total caloric intake throughout the day. This is because high fiber foods are more satiating (meaning they keep you fuller for longer).
High fiber foods also help slow down digestion so that you feel fuller for longer after eating them. They contain a high amount of water, which fills your stomach and makes you feel full. They’re also chock-full of nutrients like vitamins A, C, E, K, B6, folate, potassium and magnesium (9).
Try to eat 5 servings or per day of fruits and vegetables. Include berries and citrus fruits as often as possible – these have natural fruit sugars that won’t spike insulin levels in the body, making them both filling and delicious.
Complex Carbohydrates
Complex carbohydrates like whole grains, beans, and legumes are a great way to fuel your workouts. Whole grain breads and pastas contain more calories than their refined counterparts, but don’t be afraid of them – they are full of nutrients that boost metabolism (6).
It’s important to eat complex carbs in moderation throughout the day because they have high caloric content. However, if you’re planning a workout or spending some time outside, having some additional energy without feeling weighed down can help you push yourself even further.
Fats
It might seem strange to eat fat when trying to lose weight, but healthy fats, such as those contained in olive oil and nuts, are an essential part of any weight loss plan that involves exercise. Healthy fats contain omega-3 fatty acids, which boost muscle recovery after a workout.
Saturated fat is not good for weight loss because it can raise LDL (bad) cholesterol and contribute to heart disease (5). But there are plenty of healthy foods that do contain saturated fat. It’s best to avoid them as much as possible, but don’t cut them out completely from your diet because they are both essential and hard to find in nature.
Drink Water
Water is essential for helping the body metabolize fats for energy instead of carbs. You should drink 8 glasses of water every day. Avoid sugary drinks like soda and fruit juices because they have empty calories without any nutrients or fiber. Try water with lemon or unsweetened tea instead.
Tips To Help You Lose 10 Pounds In 2 Weeks
These tips should help you stick to whichever workout and diet plan you chose:
Do Circuit Training Workouts
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. Studies show that circuit training burns calories during and after the workout (8). It’s also better at burning abdominal fat than cardio exercises.
Don’t Burn Out – Rest And Get Enough Sleep
The goal of weight loss is to improve your health, not to run yourself into the ground. It’s important that you take care of yourself and get enough sleep every night.
The quality of sleep you get can influence how fast or slow you lose weight. While sleeping, your body releases hormones that help regulate energy and metabolism. Getting a better quality of sleep can also decrease cortisol in the body which is known as the stress hormone and this increases belly fat storage (7).
Keep A Food Journal
It’s important to keep track of what you’re eating while you’re on your weight loss journey. You can come up with ideas and plans of what to eat next by writing a food journal. This will also help you stick to your diet plan, because if you’re not aware of the kinds and quantity of foods you’re eating every day, it’ll be harder for you to make other wise choices.
Avoid Mindless Eating
Overeating is often the result of eating mindlessly, i.e. eating while distracted and not being able to stop when you’re full. In some cases, people eat when they are bored.
To overcome mindless eating, it is important to avoid distractions when you eat. When you eat, focus on your food and the flavors that it offers. Continuously check in with your body and listen to your fullness cues while you eat (4).
Be sure to eat only when you’re hungry and avoid eating based on your emotional state – find other outlets for your emotions other than food.
Three Exercises to Help You Lose 10 Pounds in a Month
If you have been diagnosed with obesity or are just concerned about your weight, you may be interested in losing ten pounds in a month. By doing some basic exercises, you can shed this weight in no time at all!
How Weight Loss Works
Before learning what exercises help you lose weight, it is important to understand how exactly weight loss works. In one pound of fat there are 3500 calories. Therefore, in order to lose one pound of fat per week, you must cut out at least 500 calories from your diet each day. While you might typically use a combination of diet and exercise to achieve this deficit, it can be done with exercise alone. However, be aware that you may have to spend a significant amount of time performing the exercise in order to achieve optimal results.
Walking
Walking is one of the best exercises to help you lose 10 pounds in one month. On average, a 150-pound person can typically lose around 600 calories per hour by walking. This means that if you want to lose 2 pounds per week (or roughly 10 pounds in a month), you will have to walk around two hours each day. If you don’t have enough time for such a large chunk of exercise at one time, don’t fret. Research has found that breaking your exercise up into smaller sections is just as effective when you are trying to lose weight. Therefore, instead of doing one 120-minute chunk of exercise, try getting in four 30-minute blocks.
Squats
Another exercise that can help you lose 10 pounds in a month is squats. Squats are a type of strength-training exercise. It’s a great type of exercise if you are trying to lose weight because it increases your muscle mass. The more muscle mass you have, the faster your metabolism will be, and the faster you will therefore burn calories. Squats are ideal if you are trying to lose weight because they produce increases in muscle mass in almost all of the muscles of the lower body. In order to achieve optimal results, be sure to do at least 3 sets of 15 repetitions of the squats each day.
Circuit Training
Finally, try circuit training as a way to lose 10 pounds in one month. Circuit training is a combination of the exercises described above. However, instead of performing the same exercise for a particular period of time, you do a number of different exercises for a much shorter time period. For example, a typical circuit training program could be composed of five minutes of walking, followed by 2 sets of 15 repetitions of squats, followed by one minute of jump roping. The circuit may then be repeated several times. This method allows you to get a more complete workout done in a short time, thereby making it a great choice if you are strapped for time.
10 Tips to Help You Lose 10 Pounds
If your goal is to lose 10 pounds in a month, fiber and lean protein should dominate your plate.
Losing 10 pounds in a month is no easy feat, but it is possible if you stick to the right strategies. The key is to avoid crash diets, cutting your calories too low or overdoing it with exercise, and instead, focus on building healthy habits you can keep up in the long run.
Keep in mind that weight-loss success depends on eating a healthy diet and following a consistent exercise routine in order to burn more calories than you take in. Here, we’ll get into the details on how to do just that.
Tip
While losing 10 pounds in a month is doable, slow and steady weight loss is the key to long-term weight-loss success. People who gradually lose weight, at a rate of about 1 to 2 pounds per week, are better able to succeed at keeping the weight off, per the Centers for Disease Control and Prevention (CDC). So avoid any diet or weight-loss plan that’s too restrictive, such as those that leave you lethargic, hungry or irritable, and stop following any plan that causes negative side effects on your health or wellbeing.
1. Count Your Calories
To lose weight, you will need to eat fewer calories than you burn. The daily number of calories you need to eat for weight loss is highly variable, and depends on your age, current weight, height, sex and activity levels.
You’ll first need to figure out how many calories you need to maintain your weight. You can estimate your calorie needs by taking a look at the chart from the Dietary Guidelines for Americans, which breaks it down by age, sex and activity level.
Once you know your daily calorie maintenance number, you’ll then have to subtract to get your daily calories for weight loss. If you want to lose 10 pounds in a month and that month is about five weeks, you’ll be aiming to lose 2 pounds a week, which means you’ll need to cut or burn 1,000 calories each day, according to the Mayo Clinic. This is the maximum amount that’s considered safe and sustainable. (You may be tempted to speed things along by cutting your calories even lower, but this can backfire, making weight loss harder and potentially harming your health.)
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Keep in mind that you shouldn’t fall below about 1,500 daily calories — this is considered the minimum calorie count for weight loss because going lower could put you at risk for nutritional deficiencies and other health issues.
2. Focus on Fiber
Fibrous veggies like acorn squash fill you up on fewer calories.
Eating more foods high in fiber (fruits and veggies, for example) could help you feel fuller on fewer calories and lose weight.
In fact, just aiming to eat 30 grams of fiber every day could help you lose weight as effectively as a more complicated diet, according to a February 2015 study in the Annals of Internal Medicine.
Fiber-filled foods include:
- Acorn squash
- Avocados
- Beans
- Berries
- Edamame
- Green peas
- Lentils
- Seeds (chia, flaxseed)
- Sweet potatoes
3. Prioritize Lean Protein
When you’re cutting calories for weight loss, don’t pare back on protein — in fact, you should actually up the amount of this nutrient in your diet, according to a December 2019 meta-analysis of 18 studies in Advances in Nutrition. Protein helps you feel full, and it also helps you maintain your lean muscle mass as you lose weight (that’s a good thing because muscle burns more calories than fat).
Aim for 1.3 grams of protein per kilogram of body weight, keeping in mind that a kilogram is 2.2 pounds. So, for example, if you currently weigh 200 pounds, you should aim to get about 118 grams of protein each day. The formula goes like this:
(Your body weight / 2.2) x 1.3 = grams of protein per day
To be mindful of calories, choose lean foods high in protein, such as:
- Chicken breast
- Ground turkey
- Lentils
- Salmon
- Tofu
- Low- or nonfat yogurt
4. Cut Empty Calories
Opt for water over calorie-filled drinks.
We’re looking at you, soda (and other sweetened beverages). Drinks packed with sugar don’t serve up any nutrients, but they can add a ton of calories to your day.
Indeed, an August 2013 review in Obesity Reviews found definitively that sugar-sweetened beverages lead to weight gain.
Try replacing soda, energy drinks and the like with water or unsweetened seltzer, both of which have zero calories.
5. Drink Plenty of Water
Speaking of H2O, make sure you’re guzzling plenty of it to stay hydrated, which helps your body function at its best (that includes burning through calories), according to the American Council on Exercise.
In terms of timing, try drinking a full glass of water about a half hour before each meal, as this might help prevent you from overeating, according to an August 2015 study in Obesity.
Otherwise, a good general guideline is to drink half your body weight in ounces each day. So, if you weigh 200 pounds, aim to drink about 100 ounces of water daily.