Cut 10 Pounds in 2 Weeks


Yes, it is possible to lose 10 pounds in 2 weeks.  But, there are many factors that go into weight loss.  If you want to cut 10 pounds in 14 days, there are 2 main areas to hit: food intake and workout.  Other elements that affect weight are hormone levels, sleep and metabolic rate.

The number basics

A pound of fat is approximately 3,500 calories.  If you want to drop 10 pounds, that is 35,000 calories to lose from your body in 2 weeks. In order to cut 5 pounds in 1 week, you need to be in a calorie deficit every week of 17,500 calories (5 pounds: 3,500 x 5 = 17,500 calories).  That turns into a deficit of 2,500 calories a day (17,500 calories / 7).

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In order to be in that much of a calorie deficit, you can lower your calorie intake and/or increase your calorie expenditure.  Cutting 2,500 calories every day would mean starving yourself, which is not the healthiest, most sustainable approach.  Increasing your expenditure by 2,500 calories could be realistic, like what you would see on the TV show The Biggest Loser.  But unfortunately for most people this is also unrealistic.  So, what may be the most sensible approach is to balance cutting back calorie intake and increase calorie expenditure.

What do you eat when trying to lose 10 pounds in 2 weeks?

It’s crucial to consume high nutrient foods anytime, but also when trying to lose weight.  Focus on boosting fruits and vegetables intake, lean proteins and some whole grains.  These food sources are rich in fiber and protein which helps leave you full longer and can help lower calorie intake throughout your day.

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Fuel up with these food sources when losing weight instead of relying on supplements or pre-packaged diet food.  Your system needs antioxidants, B vitamins and minerals, and real food will best supply these to your body.  Cut out processed foods and sugary beverages when wanting to drop weight. It’s also imperative to stay hydrated when losing weight.

Drink sufficient amount of water so that your urine is clear to pale yellow. Starving is not what instructed or suggested to do within 2 weeks. Lowering your calorie intake too far (like below 1,200-1,000 calories) will radically lower your metabolism.  This could lower the calorie burn rate and fat loss.


Besides food intake, the other most important element for losing 10 pounds in 2 weeks is working out.  Your calorie burn has to radically increase to drop fat mass.  There are many ways to exercise, however optimal calorie burn and fat loss combination of cardio plus interval training may be best.

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Focus on incorporating cardiovascular workouts like running, biking, swimming, etc. plus some resistance training 2-3 times per week.  Try for a moderate intensity for cardiovascular exercise; you should be able to carry on a conversation while exercising.  Add in higher intensity exercise a few times per week if you feel so.

Resistance training sessions keep your muscle mass up while cutting back food intake plus increase calorie burn.  Cardio exercise will give you a high calorie burn and boosts fat burn. Note that you need to be nearly in a 2,500 calorie deficit every day.  Exercise length will vary depending on every dieter, but it is good starting with 1-2 hours of exercise per day.


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