How to Lose 10 Pounds in 2 Weeks

Co-authored by Tara Coleman

Last Updated: October 5, 2022 References

Losing 10 pounds in 2 weeks is an intense goal and will require sticking to a strict exercise routine and dieting plan. Whether you need to drop a few pounds for a medical reason or you have a special event you want to lose the weight for, getting to that target weight will be about maintaining self-discipline. Before you get going, though, make sure you contact a medical or fitness professional to talk about how to best achieve this goal and go over any safety precautions!

Part 1

Part 1 of 3:

Exercise

1
Develop an exercise plan. Losing weight means burning more calories than you consume. Losing 5 pounds in one week translates to 17,500 calories lost.
- A combination of cardio and resistance training (weightlifting) leads to higher weight loss than either activity alone. But if you must choose one, those doing only cardio lose more than those doing only resistance training.^{[1]
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- Consider High Intensity Interval Training (HIIT). That's when you alternate between going all out and taking it easy. For example, you'd run in a dead sprint for 30 seconds followed by 60 seconds of jogging. This shortens your routine and burns more fat, believe it or not. In addition, when you're chilling on the couch, your metabolism stays high and you'll be burning more calories up to 24 hours later.^{[2]
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  - HIIT is great for those with hectic lives — it only takes about 15 minutes. Just remember you still need to warm up and cool down.
2
Take up yoga. Stress is a huge cause of overeating. 60 minutes of yoga (done in the comfort of your living room during your favorite show) burns 180 – 360 calories — but that's not all. Studies have shown that practicing yoga leads to a number of benefits:^{[3]
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- Reduced stress
- Increased body awareness (specifically hunger and satiety)
- Mindful eating
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3
Keep it fun. Switching up your routine will keep you from plateauing and keep your body from getting used to your workout.
- Varying your routine will help you stay motivated, a huge factor in success.
- Turn social events into opportunities for calorie burning. Skip the movies and go for frisbee golf, tennis, or swimming.
4
Find small opportunities. Any activity can turn into exercise with the right mindset.
- Opt for the stairs instead of the elevator.
- Use this as a reason to do chores. Do the gardening, wash your car — stay active!
- Walk or ride a bike to work or school. This also reduces your expenses and helps the environment, too!
5
Stick to it. You may not see results immediately. Be patient.
- As your body gets accustomed to the work out, kick it up a notch. Challenge yourself.
- Only do as much as you can handle. If you feel dizzy or faint, stop.

Part 2

Part 2 of 3:

Eating Right

1
Count your calories. Each person requires a different amount of calories each day. Depending on your activity level, pick a daily allotment and stick with it.
- To lose 5 pounds a week, you must burn 2,500 calories a day, which is very difficult. Calculate how many calories you need to eat and how much you'll need to exercise to meet your goal.
2
Keep a food journal. This keeps you accountable, because you must record every nibble (even just a bite of a chocolate bar!).^{[4]
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Expert Source

Tara Coleman
Clinical Nutritionist
Expert Interview. 2 March 2021.} It also allows you to see any patterns or places where you can make changes if you aren't losing weight.
- Don't miss a meal! Staying conscious of your eating habits is the first step to changing them.^{[5]
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  Tara Coleman
  Clinical Nutritionist
  Expert Interview. 2 March 2021.}
- Work with a friend. Having someone else look over your food journal (and looking over theirs) will help motivate you to stay on track.
- Consider using an app on your smartphone, like MyFitnessPal, which makes it easy to track your calories throughout the day, as well as exercise and hydration.
3
Maintain a balanced, colorful diet. Healthier foods fill our stomachs up faster. If you feel full and content, you'll be less tempted to graze in front of the fridge.
- Stock up on fruits and veggies.^{[6]
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  Tara Coleman
  Clinical Nutritionist
  Expert Interview. 2 March 2021.} Let's say you eat 400 calories-worth of junk food. You're probably going to be going back to the fridge in minutes. That's because the oils in junk foods aren't filling. They literally take up less volume in your stomach than fruits and veggies do. To eat 400 calories-worth of lettuce, you'd have to eat about 65 pounds of it.^{[7]
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- Avoid processed goods. They've lost 90% of their nutrients already. These foods leave you craving more because they don't satisfy any of your nutritional needs.
- Consume the rainbow. Americans tend to eat a very "white" diet. Eat foods of every color to ensure you're getting the proper amount of vitamins and minerals.
- In addition to fruits and vegetables, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat are all recommended for rapid weight loss. ^{[8]
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4
Drink water. And then drink some more. A glass of ice cold water will boost your metabolism (your body works to warm it) within 10 minutes.
- Drink a glass of water before every meal. This will start up your body's CCK, the hormone that signals to your brain that you are full. You'll eat less because your body will tell you to!
5
Eat breakfast. Skipping breakfast actually contributes to gaining weight because you are likely to eat more in the middle of the day. In addition, having breakfast will kickstart your metabolism for the day and get you burning calories.
- Stick to a 300-calorie breakfast. This is enough to give you that kickstart and but no so many calories that you'll have to make sacrifices at lunch and dinner.
- Stay away from morning carbohydrates like bagels and pancakes. Your body is more likely to turn them to fat. Instead, try a chia seed breakfast bowl, oatmeal with fruit, a breakfast burrito with scrambled eggs and veggies, or a smoothie.
6
Get rid of temptations. If there's something taunting you in your kitchen, throw it out.
- Remove highly processed foods from your house — chips, cookies, candy, pastries, white breads, and so on.
- Dispose of sodas and juice.
- Throw away all "white" carbs and high-fat dairy products.
- If you're craving sugary food, it could be a sign that you aren't eating enough protein or fiber.^{[9]
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  Tara Coleman
  Clinical Nutritionist
  Expert Interview. 2 March 2021.}
7
Avoid mindless eating. This is one of the most common causes of weight gain.
- When you're bored and would like to eat something, drink water (and go exercise a bit more).

Part 3

Part 3 of 3:

Other Alternatives

1
Think about a juice fast. "Juicing" has become a trendy diet where your body is flushed of all toxins by only consuming fruit and vegetable juices. Specially-made juices are available in select grocery stores just for this dieting tactic.
- Unless your doctor approves in advance, do not juice for longer than a few days.
2
Go salt-free. Water retention in the body will be eliminated, resulting in a slimmer waistline.
- Salt-free means zero salt. There is no eating out at restaurants; in fact, there's no eating of processed foods at all.
- Consuming a large amount of water is necessary on this diet. Some green tea is allowed.
- As sodium is part of a natural diet, this diet is not recommended over a great length of time.
3
Consider the "Master Cleanse." Similar to juicing, this is a liquid diet. The drink is a mixture of the following:
- 2 tablespoons fresh-squeezed lemon juice
- 2 tablespoons grade-B organic maple syrup
- 1/10 teaspoon cayenne pepper
- 10 ounces filtered water
  - And herbal, laxative tea is allowed at night.
- This diet should only be used for 4-14 days. Ease back into eating solid foods slowly. ^{[10]
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  - It mainly results in loss of muscle and water retention, not fat.
4
Visit the sauna. In just a quarter of an hour, your body will already be losing water weight.
- Stay hydrated. Limit yourself to one 15-20 minute session per day. Drink a glass of water afterward.
- If you have health concerns, do not use saunas.
5
Get a body wrap. The process claims to detoxify your body, reduce cellulite, and tone your skin.
- There are many different varieties. Go to your local spa for details.
- These only involve temporary weight loss and are not long-term alternatives to diet and exercise.

Expert Q&A

Question

What's a better diet: Keto or Atkins?

Tara Coleman
Clinical Nutritionist
Tara Coleman is a Clinical Nutritionist who has a private practice in San Diego, California. With over 15 years of experience, Tara specializes in sports nutrition, body confidence, and immune system health and offers personalized nutrition, corporate wellness, and online learning courses. She received a BS in Biology from James Madison University and spent six years in the pharmaceutical industry as an analytical chemist before founding her practice. Tara has been featured on NBC, CBS, Fox, ESPN, and Dr. Oz The Good Life as well as in Forbes, Cosmopolitan, Self, and Runner’s World.

Tara Coleman

Clinical Nutritionist

Expert Answer

Neither diet is very sustainable or healthy in the long-term. These types of diets starve your body, which can lead to negative side effects like binge-eating and hair loss.

Warnings

Losing weight isn't easy. You may not lose ten pounds in two weeks as promised if you weren't extremely strict on your diet and exercise.

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Crash dieting is not a healthy way to lose weight. Juicing or cleansing is a quick-fix; the weight will reappear if your habits do not change.

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Helpful 254 Not Helpful 75
Weight loss pills may look appealing, but they aren't as effective as the old-fashioned way of simply improving diet and exercising.

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