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Last Updated on December 17, 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
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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.

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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.

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    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]:

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    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.

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      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!

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      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.

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      Last Updated on July 12, 2021

      100 Incredible Life Hacks That Make Life So Much Easier

      100 Incredible Life Hacks That Make Life So Much Easier
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      Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

      By tweaking little things in your daily life, it can make your life much more convenient!

      Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

      83 tie a small piece of bright colored fabric

        84 write random letter

          85 use a rubberband

            86 dorm smell bad

              87 lean your phone on your sunglassess

                89 how to waterproof your shoes

                  90 take a picture of the name card

                    91 iron inside out

                      92 old newspaper

                        93 tumble try shoes

                          keep a card like this

                            SONY DSC

                              94 soap bar

                                95 make a hole

                                  96 drop the battery

                                    97 use a coozie

                                      98 when taking a picture

                                        use a clean dust pan

                                          try a pants hanger

                                            use your cellphone light

                                              use a spring from an old pen

                                                quick and easy iphone speaker

                                                  user binder clips

                                                    wrap a wet paper towel around your beverage

                                                      put pancake mix in a ketchup bottle

                                                        clean out an old lotion bottle for your beach

                                                          use a muffin tin to serve condiments at a bbq

                                                            doritos are great for kindling

                                                              use nail polish to identify different keys

                                                                use a hanging shoe rack to store cleaning supplies

                                                                  freeze grapes to chill white wine without

                                                                    use paper clips to organize your cables

                                                                      almost finished your jar of nutella

                                                                        sick of having a box full of tangled

                                                                          unroll the rim to increase the capacity

                                                                            cut open toilet paper rolls and use as a cuff

                                                                              remove the stem from strawberries

                                                                                turn an old bottle into a simple little cord holder

                                                                                  for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                    how to fold a fitted bed sheet

                                                                                      tired of snoozing past your alarm

                                                                                        place a rubber band around an open paint can to wipe your brush on

                                                                                          ut a wooden spoon across a boiling pot

                                                                                            use bread clips to save flip-flops

                                                                                              take pictures of friends holding items

                                                                                                how i always know which headphone is the left one

                                                                                                  put a stocking over the end of a vacuum

                                                                                                    How to make sure you drink enough water

                                                                                                      user a can opener to open blister

                                                                                                        good sandwich guide

                                                                                                          turn your muffin pans upside down

                                                                                                            50 pounds of groceries and living on the 5th floor

                                                                                                              the right way to make a blt

                                                                                                                add one teaspoon of baking soda

                                                                                                                  38

                                                                                                                    hair straighteners equals to collar irons

                                                                                                                      stack your clothes vertically to see them all

                                                                                                                        the right way to make cookies in the summer

                                                                                                                          how to clean a blender

                                                                                                                            the right way to eat a popsicle

                                                                                                                              use bread clips to label and organize power cords

                                                                                                                                to get the built up residue off of your shower head

                                                                                                                                  user a hair clip to orgainize long wires

                                                                                                                                    a frozen saturated sponge in a bag

                                                                                                                                      rub stuck zipper teeth with a graphite pencil

                                                                                                                                        use a soda pop tab

                                                                                                                                          50

                                                                                                                                            51 How to multiply large numbers in your head.

                                                                                                                                              52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                rub a walnut on damaged wooden furniture

                                                                                                                                                  kids fall out of bed

                                                                                                                                                    use toothpaste to clear up hazy car

                                                                                                                                                      58

                                                                                                                                                        59 keep pizza out while driving home

                                                                                                                                                          60 put your straw through the tab to keep it from rising

                                                                                                                                                            hold oreos with a fork so your fingers

                                                                                                                                                              Never lose your remotes again

                                                                                                                                                                hiding your emergency money

                                                                                                                                                                  use a bread tab to hold your spot on a roll

                                                                                                                                                                    if you are at a hotel and run out of chargers

                                                                                                                                                                      keep a square of cardboard in a ziplock bag

                                                                                                                                                                        If you need to pee or smoke at a bar

                                                                                                                                                                          drill holes in the bottom of your garbage

                                                                                                                                                                            use an accented letter as your passcode

                                                                                                                                                                              use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                do something unusual when locking the door

                                                                                                                                                                                  when heating leftovers space out a circle in the middle

                                                                                                                                                                                    dont burn yourself in those hard to reach candles

                                                                                                                                                                                      put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                        75 use a piece of paper to organize

                                                                                                                                                                                          use half a pool noodle

                                                                                                                                                                                            pencil case to store cables

                                                                                                                                                                                              78 clothespin to hold nail

                                                                                                                                                                                                79 make blts

                                                                                                                                                                                                  80 take a picture of your fridge

                                                                                                                                                                                                    81 fill plastic water bottles

                                                                                                                                                                                                      82 right ways to eat chips

                                                                                                                                                                                                        99 if your plug keeps failing

                                                                                                                                                                                                          100 put the banana on the wire

                                                                                                                                                                                                            88 before you throw away a post it

                                                                                                                                                                                                              Source: Reddit LifeProTips

                                                                                                                                                                                                              There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                              50 Top Parenting Tricks and Hacks That Will Make Life Easier And More Fun

                                                                                                                                                                                                              30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                              20 Popular Life Hacks From the Internet Debunked (or Verified)

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