How To Lose 10 Pounds In 2 Weeks With Pictures

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] X Research source 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] X Research source 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.

Reduced stress Increased body awareness (specifically hunger and satiety) Mindful eating

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.

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!

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.

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.

Don’t miss a meal! Staying conscious of your eating habits is the first step to changing them. [5] X Expert Source Tara ColemanClinical 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.

Stock up on fruits and veggies. [6] X Expert Source Tara ColemanClinical 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] X Research source 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] X Research source

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!

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.

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] X Expert Source Tara ColemanClinical Nutritionist Expert Interview. 2 March 2021.

When you’re bored and would like to eat something, drink water (and go exercise a bit more).

Unless your doctor approves in advance, do not juice for longer than a few days.

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.

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] X Research source It mainly results in loss of muscle and water retention, not fat.

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.

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.