Losing 10 pounds in 2 weeks in a healthful way is very difficult. A more realistic goal would be to lose 1 to 2 pounds a week. For every pound of fat that you want to lose, you have to burn 3,500 more calories than you consume. That means you need to create a total caloric deficit of 35,000 in 14 days to shed those 10 pounds. The 2 healthful strategies for losing weight are to exercise regularly so that you burn a lot of calories, and to eat healthful foods with fewer calories. A combination of both strategies will make your weight loss efforts far more effective.
Step 1
Consume 500 fewer calories a day. That is equivalent to 1 pound of fat loss per week. Eat foods that are low in calories and fat, such as whole grains, fruits and vegetables. A common way to reach this goal is to cut the portion sizes of your meals in half. Many people eat more than necessary at meals, and you may find that you are not hungry after eating half the amount.
Step 2
Drink only water. Not only does water have zero calories, but drinking it regularly will keep your body hydrated as you increase your physical activity. Sodas, energy drinks and alcohol are high in calories and do not contribute nutrients for improved body function.
Step 3
Exercise for 60 minutes a day. Cardiovascular exercises, such as running, biking and swimming, burn a significant amount of calories. Mayo Clinic reports that running, Rollerblading and jumping rope are the most effective calorie-burning activities; a 160-pound person can burn approximately 730 to 986 calories an hour performing these exercises.
Step 4
Take exercise breaks throughout your workday. Sitting for long periods will cause your metabolism to slow down. By getting up and going for 10-minute walks, you can increase your overall metabolic rate and burn more calories while you're walking.
Tips and Warnings
- Significant weight loss requires discipline and commitment. Think beyond your 2-week weight loss goal, and instead concentrate on gradually changing your lifestyle so that it includes consistent exercise and overall healthful eating.
- Refrain from taking diet pills or other weight loss supplements, because most of them cause you to lose water weight instead of body fat. The scale will read a lower number, but losing a lot of fluids can be dangerous.
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