How To Lose 10 Pounds In 2 Weeks (How Difficult Is It?)


Is it possible to lose 10 pounds (4.5kg) in 2 weeks? If yes, how difficult can it be? Well, let’s be honest, achieving such a drastic weight-loss in 2 weeks is way beyond difficult, but that does not mean it’s not possible. Figuring out how to lose 10 pounds in 2 weeks can be as straightforward as possible, but executing what it takes to achieve your end-goal is nearly impossible ( yes, it is not impossible).

Even though there are numerous factors that affect weight loss or gain (such as metabolic rate, sleep pattern or hormone levels), getting rid of 10 pounds in 2 weeks boils down to two factors; your calorie intake and the right intensive exercise regime.

Sticking to the right dieting plan and the right exercise regime requires more than words. You need to be both physically and mentally ready for the rough-ride. The level of difficulty in achieving such a rapid weight loss is such that you can easily give up after some few days. Losing 10 pounds in 2 weeks requires grit, mental toughness and self-discipline; YOU REALLY HAVE TO WANT IT TO GET IT!

One thing to also be aware of is that, the 10 pounds you lose (that is if you do manage to hit the target), is not only going to be fat loss. It will also include loss in water weight, and loss in weight due to less fiber and undigested food in the digestive system.

How Safe Is This Rapid Weight Loss?

The safest way to lose weight, as recommended by health professionals, is to lose 1 – 2 pounds per week. Research shows most people find this pace of weight loss more feasible and sustainable for the long term. The level of exercise intensity and dietary restrictions required for a rapid weight loss are just too great and overly demanding on the human body.

Working towards a very rapid weight loss in a very short period can deprive the body of vital nutrients and lead to serious side effects. Side effects include muscle loss to gallstones and metabolic damage.

Any dietary plan that works towards achieving a very rapid weight loss is not recommended for people with eating disorders.

Please ensure you consult a medical professional to discuss safety precautions before giving your new dietary and fitness plan a go. Different body types may weigh more than others, so it is essential you double-check with a doctor or fitness professional to come up with a safe and ideal dietary and fitness plan.

Despite the potential health risks associated with rapid weight loss, if you are still bent on losing 10 pounds in 2 weeks, here are some great tips for you……

Count Your Daily Caloric Intake

Your body basically needs to be in a caloric deficit to lose weight. This means you need to, on a daily basis, burn more calories than you consume.

A pound of fat has approximately 3,500 calories. To lose 5 pounds a week, you need a calorie deficit of 17,500 calories (ie 3,500 calories X 5). This calculation can also be equated to losing 2,500 calories per day.

This also means you need to reduce your daily food intake by more than half. This kind of dietary plan is really hardcore. ‘Difficult’ is honestly an understatement.


Follow A High Intensity Interval Training (HIIT)

Yes, eating less will reduce your daily caloric intake, but it’s not enough on its own. You need to combine your dietary plan with intensive exercising. The workout session you chose should ideally be a High Intensity Interval Training (HIIT) session.

HIIT involves a short period of exercise at almost 100% effort followed by longer recovery periods. You basically push yourself and work as hard as you can for a set period of time, get a rest/recovery time and then go hard again. In other words, a HIIT is any form of exercise that shoots up your heart rate and brings it down repeatedly.

Maintaining a high level of intensity and working as hard as you can during the working-out phase of the HIIT results in an increase in the fat burning potential of your body.

HIIT sessions can quickly reduce muscle carb stores and boost your metabolism and fat burning hormones. This ensures your metabolism stays high and your body will still be burning calories up to 24 hours after your workout session.


Don’t Do Only Cardio – Include Resistance Training

Resistance training (either with bodyweight or actual free weights) can lead to a great deal of weight loss. It can lead to a drastic decline in weight by lowering the body’s carb stores and water weight. Resistance training helps to boost your metabolism and hormone levels, plus, it helps you to add muscle mass and strength.

You should aim for a combination of both cardio and resistance training. This leads to a faster rate of weight loss than either activity on its own.



Adjust Your Diet

Adjusting your diet by consuming more lean meat but less carbs has been proven to be an effective way to lose weight.

The trick here is to avoid sugars and starchy food within your 2-week weight loss plan. Up your intake of lean meats, fish, egg whites, skinless poultry, nonfat dairy foods, fruits and low carb vegetables. Your meal should always be as balanced as possible, plus, studies show most lean meats boost metabolism and promote rapid weight loss.

Processed foods are a big NO when you need to lose weight. Such foods do not satisfy your nutritional needs and only leave you unsatisfied and craving for more food. Replace processed foods with whole foods. Whole foods are plant foods that are unprocessed before being consumed. Examples include whole grains, legumes, vegetables and fruits.

In order to achieve your goal of losing 10 pounds in 2 weeks, whole foods definitely have to be part of your dietary plan!


Reduce Water Retention

The 10 pounds you get rid of in 2 weeks, that is if you do hit the mark, is not only going to consist of body fat. The weight you lose is also going to be made up of water weight and some loss of muscle mass. Dropping water weight helps you to look much leaner.

Eating habits such as avoiding foods you are intolerant to and reducing your salt intake will help to eliminate water retention in your body.

Hit The Sauna

Regularly visiting the sauna is an ideal way to lose more water weight. A 20-minute sauna session a day will do some magic on your bodyweight and size. The important thing to remember here is to maintain hydration. Stay hydrated by ensuring you drink a glass or two of water after each session.

Drinking iced cold water helps to boost your body’s metabolism. This is because your body has to work hard to warm the ice-cold water you’ve just drunk.

With sauna’s, you need to stay safe by making sure you consult a health professional if you do have health concerns.


Give Intermittent Fasting A Go

There are many variations of intermittent fasting. Variations include a 20-hour fast followed by a 4-hour eating window, an eighteen hour-fast followed by a six-hour eating window, just to mention a couple.

Since you are forced to limit what you eat to a short period, Intermittent fasting forces you, whether knowingly or unknowingly, to reduce your calorie intake. It has been proven to be effective at getting rid of bodyweight.

Back To Exercising

Exercising is a vital component of your weight loss plan. It is that import it merits a second mention!

You need to do your homework well and figure out how many calories are burnt in a specific type of physical activity. Remember, as stated earlier, to achieve your goal of losing 10 pounds in 2 weeks, you need to be burning approx 2,500 calories per day. Your exercises have to be intense and carried out on multiple times daily.

Why exercise multiple times daily? Take a look at the following:

  • An hour of intense swimming burns approx 700 calories.
  • An hour of intense running burns approx 600 calories.
  • An hour of intense rowing burns approx 500 calories.
  • An hour of resistance training or CrossFit burns approx 250 calories.
  • An hour of intense boxing workout burns approx 500 calories.
  • An hour of intense cycling burns approx 750 calories.
  • An hour of intense jump rope burns up to 1000 calorie.
  • An hour of yoga, depending on the pose, style and person, burns up to 450 calories.

As can be seen above, none of the physical activities gets you anywhere near the 2,500 calorie mark per hour. This in simple terms means you have to have multiple training sessions a day to hit your daily calorie deficit target. There is no need stating how many workout sessions you need a day, I am pretty sure you can do the maths from the above examples.

Burning 10 pounds in 2 weeks is not an easy feat to achieve. Figuring out how to lose 10 pounds in 2 weeks can be pretty much straightforward, executing your plan is the real challenge. Hitting that goal safely is nearly impossible, but you can do it if you set your mind to it.


Always Stay Safe….

Throughout your weight loss journey, safety should be at the top of your list.

  • Stay hydrated at all times.
  • Ensure you get 6-8 hours sleep per night.
  • Please consult a qualified health professional should there be any health concern
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  1. Some great advice here Daniel, Losing that amount of weight so quickly needs a lot of careful consideration and you offer the pros and cons. Very informative. Thank you, Tim

    • My goal here is to share such helpful health tips, Tim. Thanks a lot for taking the time to read my blogpost. Thanks for the comment too, Tim!

  2. Dropping that amount of weight isn’t that hard for a say 220lbs athletic man. Boxers, wrestlers and other weight limit athletes do this all the time as you know. But dropping 10 lbs of bodyfat? Well I think that could be possible in only very exceptional cases. You would probably have to be morbidly obese, have a good metabolism, good genes and you’d have to pretty much water fast considering that’s about 35 000 calories deficit you have to be in. I’ve you dieted enough that I know attempting something like this would be stupid, unless you are dropping the weight for competition. And then you wouldn’t be reading blog posts.

    • I get where you are coming from Jukka. Yes, it might seem easier for someone looking to drastically lose weight for a competition, but then this can also be achieved by you and I if we set our mind to it. It is honestly not an easy task, but it can be done.

      Even if you are not able to lose exactly 10 pounds, I am pretty confident you’ll lose a decent amount of weight you can be proud of. You just have to have the right mindset and work hard at it!

      Thanks a lot for the comment.

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