How to Lose 10 Pounds in 2 Weeks

Great. You have a special event coming up that you need to look stunning for...but you were a bit thinner when you tried on that outfit. You need to lose weight quickly; there's no time for just a light jog and a salad. Never fear! Keep in mind, though, that the faster you lose weight, the more likely you are to gain it back.

Steps

Part 1 Exercise

1. 1 Develop an exercise plan. Losing weight means burning more calories than you consume. Losing 5 pounds in one week translates to 17,500 calories lost.
   • A combination of cardio and resistance training (weightlifting) leads to higher weight loss than either activity alone. But if you must choose one, those doing only cardio lose more than those doing only resistance training.^[1]
   • Consider High Intensity Interval Training (HIIT). That's when you alternate between going all out and taking it easy. For example, you'd run in a dead sprint for 30 seconds followed by 60 seconds of walking. This shortens your routine and burns more fat, believe it or not. In addition, when you're chilling on the couch, your metabolism stays high and you'll be burning more calories up to 24 hours later.^[2]
     • HIIT is great for those with hectic lives -- it only takes about 15 minutes. But remember to warm up and cool down still!
2. 2 Take up yoga. Stress is a huge cause of overeating. 60 minutes of yoga (done in the comfort of your living room during "Game of Thrones") burns 180-360 calories -- but that's not all: Studies have shown that practicing yoga leads to a number of benefits:
   • Reduced stress
   • Increased body awareness (specifically hunger and satiety)
   • Mindful eating ^[3]
3. 3 Keep it fun. Switching up your routine will keep you from plateauing and keep your body from getting used to your workout.
   • Varying your routine will help you stay motivated, a huge factor in success.
   • Turn social events into opportunities for calorie burning. Skip the movies and go for frisbee golf, tennis, or swimming.
4. 4 Find small opportunities. Any activity can turn into exercise with the right mindset.
   • Opt for the stairs instead of the elevator.
   • Carry small weights with you to use while sitting or walking.
   • Use this as a reason to do chores. Do the gardening, wash your car, stay active!
5. 5 Stick to it. You may not see results automatically. Be patient.
   • As your body gets accustomed to the work out, kick it up a notch. Challenge yourself.
   • Only do as much as you can handle. If you feel dizzy or faint, stop.

Part 2 Eating Right

1. 1 Maintain a balanced, colorful diet. Healthier foods fill our stomachs up faster. If you feel full and content, you'll be less tempted to graze in front of the fridge.
   • Stock up on fruits and veggies. Let's say you eat 400 calories worth of junk food. You're probably going to be going back to the fridge in minutes. That's because the oils in junk foods aren't filling. They literally take up less volume in your stomach than fruits and veggies do. Go try eating 400 calories of lettuce and you'll see!^[4]
   • Avoid processed goods. They've lost 90% of their nutrients already. These foods leave us craving more, more, more.
   • Consume the rainbow. Americans tend to eat a very "white" diet. Eat foods of every color to ensure you're getting the proper amount of vitamins and minerals.
   • In addition to fruits and vegetables, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat are all recommended for rapid weight loss. ^[5]
2. 2 Drink water. And then drink some more. A glass of ice cold water will boost your metabolism (your body works to warm it) within 10 minutes.
   • Drink a glass of water before every meal. This will start up your body's CCK, the feeling-full hormone. You'll eat less because your body will tell you to!
3. 3 Eat breakfast. Skipping it actually contributes to gaining weight because you are likely to eat more in the middle of the day. ^[6]
   • Stick to a 300-calorie breakfast. Enough to give you that kickstart and still allow you enough calories for two bigger meals.
   • Stay away from morning carbohydrates. Your body is more likely to turn them to fat.
4. 4 Keep a food journal. You'll be reminded of your food habits -- and see patterns you can take charge of.
   • Don't miss a meal! Staying conscious of your eating habits is the first step to changing them.
   • Work with a friend. Having someone else look over your food journal (and looking over theirs) will help motivate you to stay on track.
5. 5 Count your calories. Each person requires a different amount of calories each day. Depending on your activity level, pick a daily allotment and stick with it.
   • To lose 5 pounds a week, you must expel 2500 calories a day. Add in your daily exercise to calculate the right amount of calories to reach this goal.
6. 6 Get rid of temptations. If there's something taunting you in your kitchen, throw it out.
   • Toss all candies and sugary goods
   • Dispose of sodas and processed juices
   • Throw away all "white" carbs and high-fat dairy products
7. 7 Avoid mindless eating. This is one of the most common causes of weight gain.
   • When you're bored and would like to eat something, drink water (and go exercise a bit more).

Part 3 Other Alternatives

1. 1 Go juice only. "Juicing" has become a trendy diet where your body is flushed of all toxins by only consuming fruit and vegetable juices. Specially-made juices are available in select grocery stores just for this dieting tactic.
   • Unless your doctor approves in advance, do not juice for longer than a few days.
2. 2 Go salt-free. Water retention in the body will be eliminated, resulting in a slimmer waistline.
   • Salt-free means zero salt. There is no eating out at restaurants; in fact, there's no eating of processed foods at all.
   • Consuming a large amount of water is necessary on this diet. Some green tea is allowed.
   • As sodium is part of a natural diet, this diet is not recommended over a great length of time.
3. 3 Take a "Master Cleanse." Similar to juicing, this is a liquid diet. The drink is a mixture of the following:
   • 2 tablespoons fresh-squeezed lemon juice
   • 2 tablespoons grade-B organic maple syrup
   • 1/10 teaspoon cayenne pepper
   • 10 ounces filtered water
     • An herbal, laxative tea is allowed at night.
   • This diet should only be used for 4-14 days. Ease back into eating solid foods slowly. ^[7]
     • It mainly results in loss of muscle and water retention, not fat.
4. 4 Visit the sauna. In just a quarter of an hour, your body will already be losing water weight.
   • Stay hydrated. Limit yourself to one 15-20 minute session per day. Drink a glass of water afterward.
   • If you have health concerns, do not use saunas.
5. 5 Get a body wrap. The process claims to detoxify your body, reduce cellulite, and tone your skin.
   • There are many different varieties. Go to your local spa for details.
   • These only involve temporary weight loss and are not long-term alternatives to diet and exercise.

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