Advertising
Advertising

Last Updated on September 4, 2020

3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks

3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks

Weight loss doesn’t have to be a slow process that takes months on end of bland foods and long, boring workouts. You can safely lose 10 pounds in 2 weeks if you use the following tips as a base to get you started.

I’m not going to recommend a “miracle” nutritional supplement, expensive workout equipment, or hokey gimmick. Just 3 things that work, quickly.

The weight loss tips in this article are supported by scientific research and don’t require you to buy anything, starve yourself, or do anything that’s dangerous or downright silly. All you have to do is make a few changes to the way you exercise and eat.

1. Stop Doing Hours of Slow, Boring Cardio

Forget about spending hours every day on the treadmill to burn calories. Doing this doesn’t work. Walking at a moderate (brisk) pace will only burn about 295 calories an hour. Do this every day for a week and you won’t lose a pound.

The better way to exercise for weight and fat loss is to do interval style resistance training workouts. This will also help boost your metabolism!

Also referred to as circuit training, this style of workout burns twice as many calories per day. Studies also show that doing some type of resistance training (calisthenics, kettlebells, weights, etc.) is also superior to cardio for burning off fat, especially abdominal fat, which hurts your health and hides your 6 pack[1].

When you workout this way, your body will continue to burn calories from your stored body fat for up to 36 hours post-workout. This means you’ll continue to lose weight after your workout is done. These workouts will help you build muscle, too, which will have you looking better when the weight you want to lose is off.

Advertising

Circuit style workouts are easy to perform and are great if you want to lose 10 pounds in 2 weeks. You can do them with barbells, dumbbells, and machines at your gym. One of the best ways is bodyweight workouts. This is because they can be done anywhere, are really effective, and don’t require any equipment.

You can see an example of a circuit training workout here[2]:

Circuit Training

    When you train this way, the key is to choose exercises that train several muscle groups (squats, push ups, pull ups, shoulder presses, etc.). This will make the workout more challenging and burn more calories. Select 4-5 exercises so ensure all of your major muscle groups are being trained.

    You’ll perform each exercise, one after the other, with no rest between sets. Only rest after you’ve performed the last exercise of the circuit. Rest as little as possible between circuits. Do 8-10 reps per set and repeat 3-5 times every workout.

    Below is a sample bodyweight exercise circuit training workout for fat loss:

    1. Squats
    2. Push Ups
    3. Burpees
    4. Pull Ups

    Here’s a circuit workout that can be done with a dumbbell or kettlebell.

    Advertising

    1. Two Handed Swings
    2. Standing Shoulder Press
    3. Squats
    4. 1 Arm Rows

    If you are just getting started and want to lose weight fast, give yourself a chance to get used to the intensity of these workouts. Rest as long as you have to between circuits, and do as many reps as you can with 10 per exercise being your goal. Stick to it, and you’ll be doing these workouts like a pro.

    2. Cut the Carbs

    This is probably the most important tip to follow. It alone can help you lose 10 pounds in 2 weeks.

    Eating a low carbohydrate diet turns on the fat loss switch in your body and by getting it to use your stored body fat as energy. You’ll also lose excess water weight, too. Best of all, you don’t have to obsess over calorie intake or reading labels.

    Now, you don’t have to avoid them entirely. You simply need to limit certain types, like junk foods. Once you lose the weight, you can even eat them, albeit in limited quantities.

    The foods you need to really limit for the next 2 weeks include processed carbohydrates (bread, cookies, pasta, rice) and simple sugars (candy, fruit juice, and soda). You can pretty much each all of the vegetables you like. Fruits in small amounts are okay, too.

    You can look at the image below to get an idea of which carbohydrates you should aim to eat[3]:

    Advertising

    Lose 10 pounds in 2 weeks by avoiding simple carbs.

      All in all, your daily carbohydrate quota should not exceed 75 grams. Don’t worry about counting carbohydrates excessively or reading the label for every food you eat. Instead follow this simple tip, if it’s white or comes in a bag or box, don’t eat it and you’re most likely eating the right amount.

      If you do want to count carbohydrates, use one of the many websites or apps that does the counting for you. I recommend reading this article for more great tips to eliminate grains from your diet.

      In addition to limiting certain types of carbohydrates, if you want to lose 10 pounds in 2 weeks, the next thing you need to make sure of is that you eat plenty of protein and healthy fats. High protein foods you should eat at every meal include eggs, fatty fish, chicken, and red meat.

      You don’t have to count grams of protein. Just make sure the protein you eat is about the size of the palm of your hand at every meal, and you’ll be on track to get enough every day.

      Last but not least, eat plenty of fat at every meal. You’ll stay full longer between meals. Fat also makes your food taste better, too.

      Limit corn and other vegetable oils, and instead make sure you get your fat from avocados, coconut, and olive oil. Almonds and macadamia nuts are also good sources of healthy fats.

      Basically, the rule is to eat healthy, eat fewer calories, and create a meal plan that includes proteins, fats, and good carbs.

      Advertising

      3. Ditch Diet Soda and Drink Lemon Water Instead

      I know, diet sodas don’t have calories and taste good. The way their bubbles make your mouth tingle feels great, too. Unfortunately, they can kill your weight loss progress.

      Studies show that drinking diet soda can actually make you eat more and gain weight[4]

      Scientists believe this is because the artificial sweeteners in these drinks send signals to your brain that make you want to eat, even if you’re not hungry.

      Instead of drinking diet soda, drink cold lemon water. Doing so has many benefits. You’ll feel full longer between meals, and because of the lemon juice in the water, your body will digest food slower and can even help keep your energy levels stable.

      One study showed that drinking cold water can help you burn more calories, too[5].

      Drinking your water before you eat may also help you eat less at every meal.

      Conclusion

      Make these 3 tips part of your life in order to lose 10 pounds in 2 weeks. More importantly, these steps will become habits that you follow for the days, weeks, and months to follow. Then, you’ll really reap their benefits that go beyond weight loss to healthier, stronger, more energetic you!

      More Tips on Losing Weight

      Featured photo credit: Bruce Mars via unsplash.com

      Reference

      More by this author

      Curt Pedersen

      Curt is the founder of Stayfitcentral.com, a blog that helps you build the body you deserve.

      Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks Fish Oil Weigh Loss: What to Expect and How to Choose the Fish Oil Get In Shape Fast With This 20 Minute Workout 5 Fat Loss Workout Hacks—Lose Weight Faster

      Trending in Lifestyle

      1 Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) 2 Does Keto Weight Loss Diet Plan Actually Work? 3 10 Best Healthy and Natural Weight Loss Supplements 4 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 5 How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on October 5, 2020

      Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

      Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

      Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

      I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

      This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

      What Is Intermittent Fasting?

      As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

      While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

      The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

      Getting Started With Intermittent Fasting

      Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

      The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

      It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

      Advertising

      My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

      You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

      Tips To Make Intermittent Fasting Easier

      1. Drink Plenty of Water

      Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

      2. Take in Caffeine in the Morning and Early Afternoon

      The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

      3. Avoid Artificially Flavored Drinks

      One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

      4. Don’t Gorge at Your First Meal

      The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

      To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

      5. Minimize Processed Carbohydrates and Sugars

      While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

      Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

      Advertising

      You can find some carb sources that will aid your weight loss journey here.

      How Intermittent Fasting Helps You Lose Weight

      Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

      This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

      Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

      Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

      The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

      Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

      Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

      One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

      Advertising

      This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

      Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

      Intermittent Fasting Weight Loss FAQs

      Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

      Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

      How Much Weight Will I Lose?

      The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

      While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

      Can I Work out While Fasting?

      Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

      The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

      Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

      Advertising

      Won’t I Lose Muscle When I Fast?

      First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

      Is Fasting Safe?

      As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

      I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

      Are There Any Supplements I Can Take to Make Fasting Easier?

      As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

      I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

      For supplements to specifically help with digestion, check out this article.

      Conclusion

      Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

      If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

      More About Intermittent Fasting

      Featured photo credit: Toa Heftiba via unsplash.com

      Reference

      Read Next