Ok so you want to know how to lose 10 pounds in 2 weeks but there are some things you should know first.
There’s a good chance you already know by now that losing a lot of weight fast isn’t the best in the long run. But that doesn’t mean it’s impossible or unsafe to do so.
We know we’re supposed to lose weight slowly but sometimes you have to drop some pounds fast. Maybe you have an event coming up like a vacation or photoshoot or even a contest.
Yeah, indeed, the process of losing a lot of weight fast probably isn’t sustainable. But the good news is you can still reach this goal of losing 10 pounds in 2 weeks when you follow the right plan.
Rapid weight loss might not “last forever” but that doesn’t mean it’s not possible. The truth is when you’re following advanced weight loss methods you can lose this amount of weight in 2 weeks or less.
Here I’m going to show you a plan you can follow that’ll get you to lose 10 pounds in 2 weeks without having to cut off a limb.
How to Lose Weight in a Week or Two
First off, I want to tell you that it’s more than possible to lose 10 or 20 pounds in just a couple of weeks. And it’s going to be a lot simpler than you’d think.
The good news is the more weight you have to lose the easier it’s going to be. But if you’re trying to lose the last 10 pounds then that’s going to be a lot more difficult to get done in 2 weeks. The more excess weight you have to lose the easier it’s going to come off (1).
Most give people a hard time who have lost a lot of weight in a short amount of time. You’ll hear things like “it’s not sustainable” or “you’ll just gain it all back.” And yes you will indeed gain it back if you go back to the old bad habits again. But if you want to keep this freshly lost weight off for good then you’ll have to keep going with the plan.
In the “honeymoon” phase of weight loss, you’ll be able to drop the most poundage the quickest. Then unless you take things up a notch you won’t be able to keep up the same rate of results. So if you haven’t been dieting or exercising in a while then losing 10 pounds in a week is even more achievable.
And studies are finding those who initially lose the most weight end up having the best success in the long run (2,3). Getting these quick wins is going to do a lot for your motivation. And the better motivated you are the more likely you are to keep going. The trouble starts when you put in the work without the results to show for it.
Next, let’s get into the best ways to lose 10 or 20 pounds in a couple of weeks…
Melt Off the Water Weight
Cutting out your excess water weight is going to be the easiest low-hanging fruit to get rid of. Your body can quickly start holding onto excess water that’ll make you look bloated. Even worse it’ll add pounds to the scale.
Water weight usually comes from poor choices in foods. Eating too many processed foods that are high in salt will make you retain water (4). And not eating enough potassium-rich vegetables will make your body hold onto water even more (5). Most people have way too much excess water in their bodies that could easily be flushed out.
So step 1 is going to be to cut out the salty and processed foods. You’re going to have replace them with preferably green veggies and lean meats like chicken. It’ll be key to eat low inflammatory foods and those that won’t cause your blood sugar or insulin spike.
If you’re having trouble finding these foods then be sure to download my approved Food List Cheat Sheet.
Then if you have access to a sauna I would take advantage of it ASAP. Many gyms have a sauna that is accessible to members. But if you don’t have access to a sauna then you can try wearing sweats and exercising. Try to jump in for a hot shower afterward to help sweat it out even further. You can sweat out a lot of water weight by using a sauna (6).
Keep in mind if you’re a female coming up on her period then your body will naturally retain water up to 10 days before (7). So try not to weigh yourself until after your period. Otherwise, it could give you deceiving results.
Fastest Diet Weight Loss
Now when it comes to your diet there’s not two if’s about it… you’re going to have to eat fewer calories over the next couple weeks.
There’s no workout plan or diet plan in the world that’ll have you lose that many pounds in just 2 weeks if you’re eating too much. The best diet strategy is to record everything you’ve eaten for a few days. Then you’ll need to plug it into a calorie calculator like MyFitnessPal.
This will give you an overall idea of where to go from there. What you’ve been doing before hasn’t worked before so it’s time to take things up a notch. So if you were eating 2,000 calories a day then I’d start by dropping it to at least 1600 calories per day. If you were eating 1600 calories before then try dropping it down to 1200 calories. The fewer calories the better.
You’re also going to have to use a calorie calculator to track what you’re eating over the next 2 weeks. It’s human nature to underestimate how many calories you’re eating (8). So if you’re serious about reaching your goal to lose weight then it’ll be smart to track exactly what calories you’re putting into your body.
Cut the Carbs Out
If you’ve had trouble with your weight over the years then cutting out the excess carbs will give you the biggest bang for your buck.
You’ll lose more water weight but lowering your carbohydrate intake (9). Plus you’ll burn off more fat stores for energy now that your body isn’t storing these carbs as glycogen. This will enhance the weight loss process and help you achieve your goal faster.
Instead, focus on eating a higher protein diet. Studies have found protein to be more satiating so you’ll end up feeling fuller for longer (10). This will keep some of the “hunger pangs” away over the next couple of weeks.
I’m not saying you have to go on a full keto diet over the next couple weeks but it’s best to drastically lower your carb intake. If you have a good amount of weight to drop then most get the best results when doing this.
Try to get your macronutrients from calories near the following ratio:
- 40% protein
- 40% fat
- 20% carbs
And make sure the fats your consuming are the healthy kind. Stay away from bad vegetable oils like soybean oil. Think avocados and almonds instead. But be careful as these fats can carry a lot of calories and quickly add to your daily calorie count. If your goal is to lose weight then make sure your calories from all food sources are being tracked. Add in higher fiber foods that are also more satiating (11).
One simple method to instantly cut down on your calories is by using intermittent fasting. With fasting, you’ll be cutting down on the time during the day you’re allowed to eat. It doesn’t get much simpler than not eating during certain parts of the day.
Studies have found intermittent fasting to be effective for reducing your overall daily calorie intake (12). Ideally, you’d be fasting for 16+ hours but if you’re not used to it then you’ll probably go through some “hunger pangs” at first.
Try adding some of my approved fasting drinks to crush these overwhelming feelings of hunger:
- black coffee
- unsweetened teas
- zero-calorie sparkling waters
- Keto Elevate
No More Sugar
You should eliminate all sugar intake over the next half a month. Sugar spikes your blood sugar and insulin which will promote the storage of fat in your body (13).
If you need to satisfy that sweet tooth then use healthier zero-calorie options like stevia or monk fruit. Sucralose isn’t a great choice since it can lead to weight gain. But in small amounts, it’ll probably be better for weight loss over the next 14 days.
10 Pounds in 2 Weeks Workout Plan
Now it’s more than possible to reach your goal in the next half a month without exercise. But I’ll also be the first to tell you that you’ll be much more likely to lose those 10 pounds when you do a workout.
Over the next 14 days, I’d stay away from strength training is your goal is pure weight loss. I always recommend strength training for long term fat loss. But when strength training you’ll also be adding on more muscle which will add some pounds to the scale. And you’ll be holding onto a little more water weight since a lot of your muscle is water (16).
Instead, I’d stick with lots and lots of cardio over the next 14 days. Ideally, you’ll do this cardio while fasted in the morning. When doing cardio while fasting you’ll end up losing a more weight then you would after eating (17). For a lot of people working out fasted will be harder since you could be hungry. But if you keep your eyes on the prize then you can push through it to get even better results.
So for the cardio workouts, you can go for a run, brisk walk, jump rope, do burpees, run upstairs, use the elliptical at a fast pace, etc. When it comes to losing weight from cardio the longer the better. So at least 30 minutes per cardio workout is going to be best for getting results.
How long will it take to lose 10 pounds?
I’ve seen people who go on a water fast lose 10 pounds in a week easily. But I know for most people that they’re not willing to go to that big of an extreme. It all depends on how much weight you have to lose. The more excess poundage you have the easier it’s going to be to lose it. If you have 30-50+ pounds to lose overall then you could definitely drop it in 2 weeks. Your results depend on how bad you want to get rid of it.
The Last Word
Don’t forget to get enough quality deep sleep over the next 14 days too. You’ll have more self-control and willpower the day after you’ve gotten a good night’s sleep (18). Plus you’ll be less stressed which will reduce the amount of water retaining cortisol is in your body (19).
Now losing 10 or 20 pounds in half a month isn’t impossible but for most people, they won’t end up keeping it off for good. And that’s okay if you’re just trying to lose a lot really fast for some event. But you should seek medical advice if you’re on prescription medication or other health issues.
I’m all about strategies for long term success but I also totally know what it’s like to want rapid weight loss. Crazy enough many people who lose a lot of weight initially have better results in the long run than those who didn’t lose as much.
Just keep going forward and ride the waves to motivation as long as you can. Develop healthier habits for long term success that you can do on a near-daily basis. This will lead to the best success in the long run but that doesn’t mean you can lose 10 pounds in a couple of weeks either.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.