One of the most frustrating moments when you are trying to lose weight is seeing no results. You stick to a good diet, go to the gym a couple of times a week, and yet your body seems to refuse losing weight.

The thing is, this frustration may be the reason that most people quit trying to lose weight and just give up. I mean who wants to go through all the suffering that comes with resisting their cravings and working their butts off in the gym to see no real results.

For this reason, we wrote this article to show you the best way to lose 10 pounds (4.5 kg) in 2 weeks. Think of it as a boost of confidence and optimism to keep you going.

How to lose 10 pounds in 2 weeks

The most important question about losing 10 pounds in 2 weeks is:

Is it even possible?

The short answer is yes; however, that’s not the whole story.

When we talk about losing weight, most people think of burning fat. Everyone wants to burn fat and not muscle, right?

Unfortunately, losing 10 pounds of fat in 2 weeks is simply not possible, and I’ll tell why.

As you may already know, burning 1 pound of fat requires a caloric deficit of around 3500 calories. The average person needs 2000 calories a day, so if we restrict our caloric intake to 1000 calories a day for 2 weeks, we would have 14,000 calories in deficit; this converts to approximately 4 pounds of burned fat.

Even if you stop eating altogether, you will burn 28,000 calories of fat deposit in your adipose tissues, which adds up to be 8 pounds.

As you can see, burning 10 pounds of pure fat in 2 weeks is metabolically impossible; however, you can always lose a combination of fat and water, which will make you look thinner.

Here are 5 tips that may accelerate this process and help you lose 10 pounds in 2 weeks.

Start moving!

This does not mean that you need to jog or do high-intensity training, it just means that you should be more active. For instance, instead of driving your car to work or to the supermarket, use a bicycle or head there on foot. Additionally, if you have a desk job, try to move around more at work, stand up, walk around the office, do some stretching.

All of these activities might seem too simple; however, it could make a difference of 500-1000 calories a day, which is the equivalent of 60-90 minutes of an extremely high-intensity exercise.

In fact, standing up for an hour can burn up to 100 calories more than sitting down; this number could quickly add up after a few days.

No more junk food

The physiology of losing weight is quite simple, you just need to create a state of a caloric deficit.

In other words, if your body needs 2500 calories a day, you consume 1000-1500 calories worth of food. This way, your body would have no choice but to use up the storage it kept for a “rainy day”, and start burning those fatty acids that are deposited in your belly, thighs, and arms.

Note that the organism does not target the tissues in order to burn fat and this process is done uniformly, which is contrary to the widely believed myth that you can target fat loss in one part of your body.

Nevertheless, the state of caloric deficit creates a persistent feeling of hunger. This effect is further increased if you only consume junk food, which is extremely high in refined sugars known for their potent addictive properties.

Caloric restriction

As we stated earlier, this is a major principle that allows us to lose fat.

There are different degrees of caloric restriction, depending on how much weight you want to lose and the rate you wish to achieve.

For our purpose, you should restrict your daily calories to 1000-1500 ca a day. This will allow you to burn 1000-1500 calories in fat every day, which adds up to 4 pounds of fat.

It’s true that a 4-pound weight loss is less than half our final goal; however, it is solely achieved from eating less food, and with the other methods listed in this article, you can burn even more fat.

Strength training is your best bet

I know what you’re thinking, “how will a few weightlifting sessions help me lose weight in two weeks?”

While most people view strength training as a mere way to improve your shape and look better, it is a fat-burning furnace!

After each workout, your muscles need to be repaired from the microscopic tears endured during the session. This process is extremely costly in terms of energy consumption, which means your body will be consuming more calories even when you’re asleep.

In short, strength training burns calories during and after each exercise, which is perfect if we want to achieve our goal of losing 10 pounds in 2 weeks.

Intermittent fasting

Intermittent fasting is another great way to reduce your caloric intake and push your body into a starvation state.

There are many plans for intermitting fasting, including the 16-8 and the 12-12 plans.

In the 16-8 plan, you get to eat whatever you want during an eight-hour window and fast for 16 hours. In the case of the 12-12 plan, eating food is allowed for 12 hours and restricted for another 12 hours.

Regardless of the plan you choose, intermitting fasting is a scientifically proven method to burn fat in a short period of time.


There are many ways to lose weight in a timely manner out there; however, the internet is full of misinformation and false claims that have the main goal of making a profit.

For this reason, you should be careful when being the subject of an advertisement and activate your scam-radar.

Losing 10 pounds in 2 weeks is feasible, but it is metabolically impossible to lose pure fat.

Nevertheless, this process will help you look thinner, which may just be the push you need to adopt a healthier lifestyle and stay motivated.

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