Do you really want to lose 10 pounds safely and as fast as possible? Ok, I got you and here you’ll discover some helpful tips on how to lose 10 pounds in 2 weeks, without the need of taking any unhealthy pills or other weight loss supplements.
These tips and strategies can help you live a better, fitter life and achieve all your fitness and weight loss goals, whether you want to lose weight quickly, add muscle, burn fat, or just get in better shape so you can play with your kids. Most are pretty short and simple, which makes them easy to implement. Not all of them will apply to your situation all the time. Some might even contradict each other, but be effective at different times in your training plan.
The more tips you can implement in your life, in general, the better your results are going to be. The great thing is, you can do it over time. Some people try and change every single thing when they make a decision to lose weight or exercise or go on a diet. Some go from never working out to going to the gym six days a week for two hours at a time. Others radically change what they eat and decide to never eat their favorite food ever again.
This usually ends up not working so well for most people. But with these tips you can implement one or two or three at a time and gradually add more over time as you adapt and get comfortable with your new and improved lifestyle. Add what you are comfortable with at your own pace. For some, that’s a lot of changes right away. For others, it’s one at a time. Only you truly know the answer to which way is best for you.
But be warned: Losing 10 pounds or more doesn’t happen over night. You need to be patience and follow these tips, create your own plan and execute it and than you will be able to lose the weight and getting the health and body you always have dreamed of. If you would like to follow an easy plan, which includes meal plans, real healthy foods as well as an exercise plan, then go and check out my detailed 3 week diet plan review. This diet plan gives you everything you need to lose all the weight you want and keep it off the healthy way and you won’t need to take any unhealthy supplements.
Best Tips On How To Lose 10 Pounds In 2 Weeks And Keep It Off
We look at a lot of things when it comes to fat loss. We try and put together the best workout program for boosting our metabolism. We do power yoga. We change our nutrition and even try and eat specific foods and food combinations that are supposed to help burn fat. And these are obviously crucial to your body transformation. If you want to shed fat and build some lean muscle, while feeling better, too, you need to eat right and exercise.
But one of the most important things we can do, and you almost never see it recommended, is just getting more sleep each night! Most people do not get enough sleep. This isn’t only bad for losing fat or building muscles, it’s also bad for your overall health. So stop staying up late, especially if it’s just for watching crappy TV!
A lack of sleep raises cortisol levels. Cortisol is a hormone that increases when stress levels increase, one of the causes being a lack of sleep. Cortisol causes a break down of body tissue (think muscle). Combine this with dieting, which also raises cortisol levels and you have a problem with the potential loss of muscle mass.
Losing muscle mass is the opposite of what you want to happen when training for fat loss. Losing muscle makes everything worse – how you look, how you feel; it slows down your metabolism which makes it harder to lose fat. On top of that, it brings about a loss of strength which makes your training as well as everyday activities more difficult.
A study that appeared in the journal Laboratory of Physiology in Belgium, showed that those who were not getting enough sleep, had higher cortisol levels in the afternoon and early evening, when compared to those that were getting enough sleep.
Ever crave carbohydrates after a night of tossing and turning? It seems a lack of sleep has an impact on hormone release and levels as well as on the metabolism, one of which is an increase in appetite, according to a Chicago study.
Two hormonal issues with sleep restriction that can become a big problem are insulin sensitivity and a decrease in glucose sensitivity as well. These are extremely important factors when it come to diabetes as well as how full you feel after a meal.
You might want to reconsider how much damage that extra hour of television each night is doing to your health and your fitness.
Do Not Skip Breakfast
Your body needs breakfast because all night long there is no food intake. It is necessary to eat breakfast to have the energy to follow your daily routine. Eating a healthy breakfast will help increase your metabolism rate.
Avoiding it will make you weak, unhealthy and hungry due to which you may end up eating quick snacks which are more harmful to your body. Make a healthy breakfast rich in Proteins and fibre like an omelet stuffed with vegetables.
Avoid Over Eating
Eat Nutrient rich foods and avoid over eating. Do not load your plate with junk and stuff your throat with big mouthfuls. Have small portions of food and eat them at intervals probably every 2-3 hours. Do not avoid whole food groups like carbohydrates to lose weight. Include all nutrients in small quantities both macro nutrients (protein, carbs, fats) and micro nutrients (vitamins, minerals, etc.). Most people eat only macro nutrients and all the fad diets are only about this, which is not going to satisfy your hunger. You need to eat micro nutrients as well to satisfy your hunger and craving. When you eat more of this you will naturally stop over eating. Eat more of vegetables, fruits, nuts and seeds which are high in vitamins, minerals and fiber.
It helps to eat slowly, enjoying every bite of food. Do not gulp food and finish it within 10 minutes, instead eat slowly and extend it to about 25 – 30 minutes. You can use a chopstick to eat instead of fork, you can stop in between and have a sip of water. This is also known to hinder over eating to a large extent. Do not watch TV or play games while eating, avoid distractions as this helps you avoid over eating. Distribute food on your plate by dividing portions; eat from each portion little by little thereby deliberately slowing down your pace.
Add More Proteins to Your Meals
Adding more proteins to your meals is going to help you in two ways. Protein will boost your metabolism plus it will also help burning more fat. If you want to add calorie burning, sexy looking muscle mass, then protein is the one which will assist you with that.
A study published in the American Journal of Physiology confirmed, that eating more protein will burn more fat. They tested it with two groups. One had a high protein diet (a bit over one gram protein for each pound of body weight per day). The second group consumed a protein diet near equal to that of the RDA.
The first group which was eating the high protein diet burned much more fat than the second group which was consuming protein near equal to the RDA.
Foods high in protein are:
If you’re a vegetarian or a vegan person, than you might want to check out the following sites for protein:
Eat Healthy Fatty Foods
Healthy dietary fats are essential for optimal hormone production and balance within the body and are essential for muscle-building and fat burning processes. Eating a diet that is too low in fat will reduce your testosterone levels too. Fat is a macro nutrient and as explained above avoiding it will only lead to health problems. Avoid man-made fatty foods or highly processed fat food. Eat coconut fat, extra virgin olive oil, avocados, dark bitter-sweet chocolate, nuts, seeds and fish rich in omega 3 fatty acids like wild salmon, sardines, herrings etc.
Divide Your Meals Into Two Types, Carbs + Protein and Fat + Protein
This is the best way to keep your metabolism revving the way you want, as a highly efficient machine. High carb, high fat meals jack up your insulin levels like it’s shooting out of a firehouse, signaling your body to pile on the blubber so you look like the Michelin Tire Man in no time flat. And who wants that?
Drink Water BEFORE You Eat
What better way than to hydrate your body with water rather than aerated drinks or coffee. Drinking plenty of water will assist the body in conversion of fat reserves into energy thereby increasing metabolism rate and weight loss. It helps gain youthful looking skin and prevents the skin from sagging. It also helps in holding back your appetite due to which you may not feel hunger. You can also eat plenty of water based foods like water melon or cucumber at regular intervals.
Be sure and drink 8 to 16 ounces of water 15 to 30 minutes before each meal. Doing so will help you feel full and reduce the number of calories you eat.
Nothing tastes as good when you’re truly thirsty!
Extra tip: Drinking ice water will help you burn up to an extra 100 calories per day.
You should also drink water during all day. Make sure, that you drink around 8 – 10 glasses of water each and every day.
I mean go for more green food such as beans, peas, asparagus, broccoli, spinach etc. Just start taking more of them. You’ll thank me later.
Get More Fiber
Fiber is extremely important and most of us do not get enough of it. The average intake in the typical American diet is less than 14 grams and we should be getting at least 35 grams. So grab a fiber supplement and drop some into your shake every day. It’ll improve your health AND your fat loss efforts. Seriously. It even boosts your metabolism.
Eat More Beans
Yes. Seriously. Beans are really good for you. They provide a variety of health benefits and most of them are rich in fiber. By now, you should already know, that you should be eating more fiber every day!
Use A Green Drink
We don’t get nearly enough nutrition from our nutrition these days. Be absolutely sure you’re feeding your body what it needs. And don’t get some “green” drink that has a lot of filler in it or tastes so absolutely horrible that you stop taking it after a day or two. Check out something like Macro Greens on Amazon, which doesn’t have that nasty taste associated with most green drinks.
Another option is making your own green drinks, if you have the time and the inclination. You’ll definitely need a high quality juicer like the Breville BJE200XL Compact Juice Fountain 700 Watt Juice Extractor.
Move Your Body
We don’t have an obesity epidemic solely because we eat too much (although we DO eat too much and, more specifically, too much junk) but just as much because we’re sedentary. Modern convenience has us much less active than our ancestors.
Instead of working hard all day from sun up to sun down, we sit at a desk or on a couch. We drive everywhere. We take elevators and escalators. We watch movies and play video games. We are gluttony and sloth. STOP THAT!
Perform Interval Training
In its simplest definition, interval training is alternating bouts of high intensity with bouts of lower intensity. One example would be hill sprints. Sprint up the hill, walk down, and repeat. There are many ways to incorporate interval training into your program.
What is probably the most well-known interval, thanks to a study done by Dr. Tabata is the 20/10 interval where you do an all out bout of exercise for 20 seconds followed by 10 seconds of rest before repeating.
But there are many, many effective interval ranges you can perform, with an almost endless variety of exercises. You can do intervals while running, or on a stationary bike or treadmill, which is what most people do. But you can also perform intervals using resistance training, such as with barbells, kettlebells, dumbbells, sandbags or even body weight exercises.
You don’t have to complicate things. If you’re doing some sort of cardio training with your intervals, you can use longer intervals, like 60 seconds hard, followed by 30 seconds or 60 seconds easy and go for 20 to 30 minutes.
With resistance training, you’ll most likely want to keep the intense portion of the interval between 10 and 40 seconds.
A great interval training workout could be as simple as 8 rounds of body weight squats in 20/10 style, followed by 8 rounds of push ups in 20/10 style, which makes an 8 minute workout.
Or you could alternate by doing one round of the body weight squats followed by one round of the push ups and repeat for 8 rounds.
However you do it, DO IT!
Include Body Weight Exercises in Your Routine
Bodyweight exercises will work wonder, if you add them to your fitness routine. They don’t need any expensive equipment and you can perform them any time and anywhere. Most of the body weight training sessions do not take up more than 20 – 30 minutes of your time. Since they don’t need much space either, space and time won’t be an excuse anymore for missing a workout.
For body weight exercises you can get a huge variety of workouts
You can do a challenge workout, an endurance workout, an interval workout or even a strength workout. Yes, really. Don’t believe me?
Okay, try one or more of the following exercises:
- 20 true single legged squats
- 10 one arm push ups
- 10 one arm pull ups
But you need to perform them with good form and you’re not allowed to cheat ;-). Yeah, that’s exactly, what I thought.
With bodyweight training you can have a complete workout. Doesn’t matter if your goal is fat loss, overall conditioning or strength. You can do it with body weight exercises.
Workout at Home
You don’t need a lot of fancy equipment or a lot of space to get a killer effective workout and the results you want.
Working out at home also helps avoid the excuse of getting up off the coach and making the trek to the gym. Plus, you don’t have to worry about the right piece of equipment being used when you need it.
You can listen to the music you want, etc. Some people are motivated by working out in a gym setting and that’s fine, but don’t think you need a fancy gym to get great results.
In fact, a home gym with a few pieces of quality equipment and body weight exercises are really are you need. Even if you like to hit a gym, try a home workout now and then for a nice change of pace.
Quality Over Quantity
A good training session isn’t about how long you do the workouts but how smart you do them (yes, it’s also about hard too).
Don’t just go into the gym and run yourself into the ground for two hours (or do something really crazy and stupid like pedal the stationary bike for two hours while reading a magazine without even breaking a sweat).
Utilize a properly designed workout routine as part of an overall program designed to get you the results you want according to your goals. You don’t need to workout for two hours per day. You really don’t even need to workout for a full hour. 45 minutes is more than enough time for an effective workout that will give you the results you want. It’s even possible to use workouts that last less than 10 minutes if you do it right and are willing to put in the work.
Become a Photographer (Take pictures)
You don’t ever need to show these pictures to anyone else but it’s a great way to keep motivated and actually SEE the progress you’ve made over time. When you see yourself every day it’s tough to see the results and so it’s easy to get frustrated.
But being able to look at pictures over time it’s much clearer to you. It’s easy to keep a photographic record with today’s technology. Try snapping a few pics every 4 weeks or so and keep them in a photo album.
By following these tips methodically you are bound to lose fat in 2-3 weeks just like I have. If you want to have a diet plan which contains real healthy food and meal plans as well as a workout plan, then I recommend you check out my 3 week diet plan review which includes easy to follow meal plans and where you’ll be eating real healthy foods. From my experiences in the past these are the best tips on how to lose 10 pounds in 2 weeks which I follow diligently to stay fit and healthy.