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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

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!

      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.

      How to Build Muscle Fast: 5 Fitness and Nutrition Hacks 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) Fish Oil Weigh Loss: What to Expect and How to Choose the Fish Oil

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      Last Updated on January 11, 2021

      11 Hidden Benefits of Using Oil Diffusers

      11 Hidden Benefits of Using Oil Diffusers

      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

      Read on for 11 hidden benefits of using oil diffusers.

      1. Safe Scents That Make Sense

      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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      2. Stress Relief

      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

      3. Improved Sleep

      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

      4. Appetite Control

      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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      5. Bacteria and Mold Killing

      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

      6. Decongestion and Mucus Control

      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

      7. Mosquito Repellant

      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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      8. Pain Relief

      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

      9. The New Anti-Viral

      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

      10. Improved Cognitive Function

      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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      11. Money Saving

      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

      Featured photo credit: Jopeel Quimpo via unsplash.com

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