A healthy rate of weight loss is to cut 1 to 2 pounds from your overall body weight each week. Trying to lose 10 pounds in two weeks is a very aggressive goal. For every pound of fat you want to lose, you must burn 3,500 more calories than you consume. Ten pounds would thus require you to create a caloric deficit of 35,000 in 14 days, averaging a 2,500 caloric deficit every day. Focus on the steps it takes to maximize your weight loss over the two weeks.
Step 1
Cut a healthy amount of calories from your daily diet. First, determine how many calories you need to maintain your weight by using an online calorie calculator. Next, subtract 500 calories from that number to determine how many calories you should eat to lose weight, and yet still provide your body with the nutrients and energy it needs. Eating this amount will allow you to lose at least one pound per week.
Step 2
Do 45 to 60 minutes of cardiovascular exercise six days per week, allowing one day to allow your body to rest and recover. Depending on your size and the activity that you decide to do, you can burn up to 900 calories with an hour of exercise.
Step 3
Maximize your workouts to burn the most calories. According to Mayo Clinic.com, running, rollerblading and jumping rope are the most effective at burning calories. Choosing activities that burn the most calories will contribute to the caloric deficit and contribute to your weight loss, making your goal to lose 10 pounds more attainable.
Step 4
Take short but quick walks throughout the day. In addition to cutting calories from your diet and burning calories through exercise, you can facilitate your weight loss efforts by increasing your metabolism. Every few hours, get up and take 10- to 15-minute brisk walks. You will not only burn more calories while you're walking, but you'll increase your metabolism throughout the entire day, burning more calories even after you're finished with your walk.
Tips and Warnings
- In many circumstances, weight loss is more significant in the beginning of weight loss program and then slowly tapers off, so you may be able to lose 10 pounds in two weeks. Do not cut more calories from your diet than recommended, as your body requires a certain amount for healthy function. To maintain the health of your organs, weight loss needs to occur slowly and progressively.
- If you have any health concerns, it's important to visit your doctor prior to starting a weight-loss program. Do not use diet supplements found in pharmacies or health-food stores, as they are not regulated by the FDA and have not been proven to be safe.
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