How to Lose 10 Pounds in 2 Weeks – Is It Even Possible?

The simple answer is yes, you can discover how to lose 10 pounds in 2 weeks, but it's not going to be easy or fun.

Why Losing 10 lbs in 2 Weeks is Not Recommended

The generally accepted approach is to lose between 1-2 pounds per week. This is a safe and relatively easy way to sustain the weight loss for the long term.

how to lose ten pounds in two weeks

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 ten pounds is the easiest to lose. Anecdotally, I 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. 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 you need to lose 10 lbs in two weeks, here's what you need to know.

Calculate Your Goals

The average man needs to consume around 2,500 calories a day. You can check your exact maintenance rate with the calculator in this article.

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.

how to lose 10 pounds in 2 weeksIn 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 to 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!

Make It Simple: 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.

Check out these calorie-burning activities:

running for fitness

  • 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 ten pounds in two weeks, you're going to need more than a good plan. You're going to need an unstoppable mindset.

How to Lose 10 Pounds in 2 Weeks

Focus on reducing your calories and adding exercise to your daily routine. It's going to take commitment, determination, and grit.

ff30xYou have two main areas of focus, which we'll look at in more detail shortly.

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Example Workout for Quick Weight Loss

man jumping rope for cardio

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 two 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.

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.

Example Meal Plan

Really think about what you're eating. Remember, every calorie counts in your rapid weight loss journey.

how to lose 10 pounds in two weeksTry 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 the calorie intake. This free 1-day meal plan will help you to get started with eating better.

how to lose then pounds in two weeksThe 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

  • Lunchcheese snacks for weight loss

2 slices 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: 1971

Top Tips To Help You Stick To The Plan

If you need any help, then join the FF30X program today, and it will give you the motivation and inspiration you need.

The following tips should also help:

Drink Lots of Water

Water hydrates your body, helping to ensure all your cells and organs are working properly.

man drinking water 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 ten 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.

how to lose 10 lbs in 2 weeksGetting 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.

how to lose 10 lbs in two weeksWhile 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 future, 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.

Buddy Up

Your body will be going under 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

green teaWater 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.

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.

The Takeaway

Knowing how to lose 10 pounds in 2 weeks doesn't mean you should adopt this approach.

What this guide should illustrate is that changing your eating habits, combined with some exercise, can help you to lose weight.

You don't need to take it to the extreme. Adopting a slower approach to weight loss will allow you to change your lifestyle habits for the long term.

That's the real secret to any weight loss plan.

Taking it slow allows you to create new sustainable lifestyle habits dramatically reducing the risk of the weight returning.

Check out the free 1-day meal plan and start planning your meals. Better yet,  join FF30X and access hundreds of menus, advice, and the support of other men in your position. You could be the next success story, whether you discover how to lose 10 pounds in 2 weeks or 1 pound a week for life.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you're interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI'd recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info for how to lose 10 lbs in two weeks.