Losing 10 lbs. in two weeks is not recommended for long-term weight loss. It's possible you will regain the 10 lbs., or more, just as quickly as you lose it. It takes an extreme amount of physical activity with a relatively low caloric intake to reach this goal in such a short amount of time. To maintain this regimen can lead to overuse injuries or exhaustion. This type of weight loss is not recommended for those with any type of medical condition or health concern.
Step 1
Burn 2,500 calories more than you consume every day to lose 5 lbs. per week. You must create a 3,500 calorie deficit through diet, exercise or both to lose 1 lb. per week. Losing 10 lbs. requires a much larger deficit. Lowering your caloric intake will help with weight loss, but the American College of Sports Medicine recommends that women consume at least 1,200 calories per day and men 1,800 calories.
Step 2
Exercise at least twice a day. According to the ACSM, 60 to 90 minutes of physical activity, three to five days per week, may be necessary to achieve weight loss. Because you only have 14 days, you must be active as much as possible, for as long as you can. Choose activities you enjoy to make it easier to sustain them for longer periods of time. For example, two hours of cross country skiing for a 150-lb. person burns more than 1,500 calories, as estimated by Health Status Internet Assessments. Ski in the morning and again in the evening to lose 5 lbs. per week.
Step 3
Make your daily routine more physical. For example, walk or run to work instead of driving, take the stairs instead of the elevator, cut your grass with a push lawnmower instead of a riding one or handwash your clothes, dishes or vehicle. According to the President's Council on Physical Fitness and Sports, scrubbing floors can burn more than 400 calories per hour, depending on your body weight. Combine the calories burned during your daily routine with the calories burned during intentional exercise and you will reach a 2,500-calorie deficit per day.
Step 4
Perform calisthenics every day to tone and strengthen your muscles. Calisthenics use your own body weight to strengthen muscles and can be done just about anywhere, at any time. According to the Army Study Guide, calisthenics should be performed frequently, every day, with additional sets and repetitions for larger strength gains. Performing exercises like push-ups, lunges or sit-ups will strengthen your muscles and burn many calories, even when you rest.
References
- The American College of Sports Medicine: Metabolism Is Modifiable With the Right Lifestyle Changes
- The American College of Sports Medicine: Physical Activity & Public Health Guidelines
- ArmyStudyGuide.com: Calisthenics (Muscular Strength and Endurance Training--MSE)
- The President's Council on Physical Fitness and Sports: Exercise and Weight Control
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