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How to Lose 10 Pounds Without Working Out

Trying to lose those pesky 10 pounds you gained on summer vacation or wondering how to prevent packing them on over the holidays? Oodles of new research has uncovered ways to trim 100 calories or more from your diet without skimping on flavor. While it doesn’t sound like much, shaving off 100 calories a day could help you trim 10 or more pounds a year—even if you never set foot in the gym.

Get started today with these science-backed calorie-cutting shortcuts that’ll help you maintain healthy curves all year long. (But first, learn the 8 Things You Didn’t Know About Calories to make sure you )

More: What is BMI and How to Calculate It

1. Dim the Lights

Regardless of what you thought as a kid, it turns out the dark isn’t so scary after all. A new study from Cornell University says the secret to eating less—and feeling more satisfied about what you do eat—could be as simple as turning down the lights. Researchers found people who ate a meal under soft, warm lighting consumed 175 fewer calories than those who noshed in brightly lit places. The study participants who dined under mood lighting ate 18 percent less of the food on their plates—and also rated their food “more enjoyable” than those under bright lights. Scientists think that’s because the harsh fluorescent lights commonly found in fast food restaurants may create a psychological need to rush through meals and eat more—so light a candle or two at dinnertime, and you may be less stimulated to gobble up your food. (Want more tips to help control your snacking? Read 6 Ways to Stop Overeating.)

More: Learning to Snack Strategically

2. Be a straight shooter

They might look stylish, but swanky, curved drinking glasses on your table could lead to saddlebags on your thighs and a spare tire around your middle. A British study found that people consumed 60 percent more alcohol, sugary sodas, and juices if the glass they drank from was curvy, rather than a straight tumbler. The researchers speculate that people drink faster from the curvy glasses because it’s harder to tell when you’re at the halfway point, so you reach for another drink sooner and end up consuming more.

To space out your sips and feel satisfied sooner, pour yourself a drink (alcoholic or non-alcoholic) in a straight-shaped glass. If you end up drinking 60 percent less than you normally would, that’s about 67 calories saved at breakfast if an 8 oz glass of orange juice is a morning staple; 48 calories saved at lunch if you’re sipping a sweetened iced tea; or about 40 fewer Chardonnay calories consumed at dinner or happy hour.

More: 8 Common Nutrition Mistakes…and How to Fix Them

3. Grab a Few Winks

Got a bad case of the head bobs? Several studies say you could wind up hungrier than if you were bright-eyed and bushy-tailed. One study from the Mayo Clinic shows getting less than six and a half hours of sleep a night can lead to consuming as many as 500 excess calories in a day.

Being sleep deprived can increase how hungry you feel and lead to downing more calories than you’d eat if you weren’t exhausted, says Manfred Hallschmid, PhD, department of medical psychology and behavioural neurobiology, University of Tubingen and lead researcher of a separate study on sleep and calorie consumption. “Sleep deprivation can raise levels of appetite hormones like ghrelin,” he says. Surging levels of ghrerlin, the hormone that revs up your appetite, can lead to eating hundreds of extra calories than when you’re well-rested, according to Dr. Hallschmid.

More: 3 Reasons You Should Sleep More

How to Lose 10 Pounds in 10 Days

Steven AitchisonFollow Apr 26, 2018 · 9 min read

I want to start this article by letting you know that I am not a health guru, I’m not a fitness freak, I don’t even go to the gym, and I’m not a medical expert in any way. I am an ordinary guy who wanted to lose a few pounds and accidentally discovered a way to do this, and I am so excited to share what I discovered as I know it can work for you too.

What I am going to tell you is not rocket science and it’s not a new discovery, many people have already benefited from the information I am about to share with you. However, I discovered this for myself completely by accident without reading any books, without consulting a health guru and having no previous knowledge of this method for losing weight.

The simplicity of this method is what makes it so very easy for you to lose your first eight pounds. Please do not be put off by its simplicity and please, please, please don’t dismiss it before you actually try it. When you try it, you will see results within 1 week and after 2 weeks I know you will have lost at least eight pounds, depending on your weight to begin with of course.

Okay, let’s start by telling you the story of how I discovered this simple weight loss plan.

The story behind the guide

Only a few months ago I was struggling to keep my weight to under 212 pounds (15 st 2 Ibs), which is not that heavy but nearly 14 pounds (1 stone) heavier than I was 3 years earlier. I had been sitting around the 210 mark for about 1 year and decided I wanted to do something about it and get to the weight I was 3 years earlier. The only exercise I was getting was walking every day for 2 miles, and I didn’t fancy going to the gym every day. I am extremely busy with my online business and spending time with my family, which is very important to me.

I tried all kinds of diets in the past; the atkins diet, burnfat4dummies diet and just the basic diet of eating less. Yes the diets works, but they don’t help you keep the weight off unless you make that diet a part of your every day life. We all know that the less we put into our mouths the more weight we will lose, but our minds throw up all kinds of excuses for eating less, the main one being ‘I’m bloody hungry, so I need something else to eat’.

My huge downfall is biscuits. I can eat a pack of biscuits in one sitting, dipping up to 10 digestive biscuits into my cup of tea would take a few minutes. A few minutes to shovel 700 calories into my mouth, that’s 1/3rd of my recommended intake!

The accidental discovery

About 9 weeks ago I discovered something that helped me lose 8 pounds within 1 week. I was flabbergasted, and so was my wife. I looked at exactly what I had been doing different. I wasn’t exercising any more than normal, I wasn’t any more stressed than normal, I didn’t have a bug of any kind. And then it hit me what I had been doing differently — Drinking water. Now before you go and send me an email saying ‘Oh’ I know this already’, just read this guide to find out exactly how I managed to lose 8 pounds in 1 week and go on to lose 12 pounds and keep the weight off, without any real effort on my part.

I started drinking water as a way to cleanse my body, as I started feeling sluggish in the mornings. I get up very early, around 4.30–5am, and always feel alert and ready to write as I am always excited to start the day online before getting ready for my day job. For a few weeks I was still getting up at 4.30, but I was feeling a little sluggish, which wasn’t like me. I felt bloated, and felt like I needed a good detox. I was going to try fasting for a few days per week, just to rid myself of all the crap inside my body, but then decided I would start drinking water to clear my insides, aid my digestion and just generally feel healthier. I was used to drinking water throughout the day, but not in any planned way, and sometimes skipped the water a lot of the days.

So I made a concerted effort to drink water every day. I started drinking water as soon as I got up, about 500ml, and again 1 hour later I drank another 500ml, during the day at lunch time (500 ml) 30 minutes before every meal I drank 250ml and another 250ml a few hours before going to bed. Great! It worked. After a few days I felt less sluggish and less bloated throughout the day — job done, just keep drinking water and I would be back to my normal energetic self. That’s what I thought, until I weighed myself 1 week later and discovered I was down to 204 pounds (14st 8Ibs). Obviously I thought the scales were playing up and stepped off the digital scales to wait for ‘error’ to show up on the little screen, but no, everything was okay. I stepped back on, and again the reading was 204 pounds — I shouted for my wife, who weighed herself and sure enough the scales were working okay, no anomalies, no battery losing power, no slopes in the bathroom to skew the results. Could drinking 2 litres of water help me lose weight?

I then started to experiment. I stopped drinking water for 1 week, only occasionally drinking it when I felt thirsty, just as before. 1 week later I was back up to 209 pounds (14st 13Ibs). Words can’t describe how I felt, you’d think I’d discovered the lost city of Atlantis (quite fitting really). I then went on to experiment more and ask lots of questions and done a hell of a lot of research on the many benefits of water.

As I write this, I am down to 200 (14st 4Ibs) pounds, a full 12 pounds lighter than I was a few weeks earlier. I have even hit 198 pounds (14st 2Ibs), which is what I weighed 3 years ago, totally amazing. You can probably tell I was, and am, excited about this. You have to understand I haven’t changed my diet in any way, I was still eating the biscuits, and coming up to Christmas there’s always goodies in the office to munch on.

During my research it turns out that A lot of other people have discovered the many benefits of drinking water, including to help keep your weight down. But, I want to give you an exact plan, a very easy plan that will help you lose weight and help you keep it off. Not only will you lose weight but you will have more energy, feel healthier and feel more alert. All this by not really changing your lifestyle and drinking a few glasses of water every day, even if you are not exercising, not dieting, and still eating your Big Macs.

The Daily Plan

This is an extremely simple plan and one which I have followed now for around 6 weeks with huge benefits and little downside.

TimeHow muchAs soon as you get up each morningDrink between 300–600ml of water1 hour later (before breakfast)Drink between 250–500ml of waterAfter every cup of coffee/teaDrink between 100–250ml of water20 Minutes before each main mealDrink between 250–500ml of water2 Hours before going to bedDrink between 300–600ml of waterTotal amount of water per dayBetween 1200–2,450ml

If you are from the US and use Oz instead of ml you can download this PDF file which a very kind reader, April Gaskins, has made up for us.

Click here to download the PDF that April made

The amount of water you drink will depend on your current weight. Obviously a woman of 150 pounds does not need to drink as much as a man who is 300 pounds in weight.

Why the water plan helps you to lose weight

You might be asking yourself why such a simple, plentiful, substance such as water can help you to lose weight.

In the plan you’ll notice that I’ve said as soon as you get up to drink ½ litre of water. This is to kick start the metabolic process. You brain does not distinguish between food and water, and treats water as food. This means that the metabolic process is kick started as soon as you drink water in the morning and will start to use the energy to process the water.

There are many forms of metabolism going on in your body right now, but the one we are concerned about is the metabolism of fat. This is actually something that the liver does when it converts stored fat to energy. The liver has other functions, but this is one of its main jobs.

However the liver is also a close friend with the Kidneys, which need plenty of water to function properly. If the kidneys are not getting enough water the liver goes into overdrive and does it’s own work as well as pick up the slack from the kidneys, which lowers the functioning of the liver. The liver then can’t metabolize fat as quickly as it should therefore fat is stored.

There’s a lot more to it than that, I just wanted to give you one of the areas where water affects the body and how it can change our bodies.

Resisting the temptation not to try it

A lot of you might be thinking ‘I know that already, I’ve tried it.’ The key to using this is to keep using it, no point in doing it for a couple of days and then stopping; make it a habit.

The first few days of drinking more water will have you running to the loo more times than you’ll like, however if you stick with it you will see some amazing benefits. Your body has been storing water for years, and the more fresh water you drink the more flushed your system will be and it will get rid of the water it was originally holding onto. That means less water retention, less swelling of the ankles, hips and thighs and even from around the stomach area. You will not only be flushing the body out but you will excreting all the stored water as your mind and body realize it no longer has to store water as it is getting all that it needs. You’ll also increase your ability to hold the water and return to a normal loo routine.

Other benefits

Drinking plenty of water is also great for your skin. It flushes out all the impurities which will leave you with a glow and a great complexion. You’ll also notice your skin looking younger and healthier.

You also notice a difference in muscle tone. You can lift all the weights you need, but if your muscles are not hydrated you won’t see a big difference in your appearance. When you muscles that have all the water they need. they contract more easily, making your workout more effective, and you’ll look better for it.

There’s a million reasons to drink more water, but I wanted to make this about losing weight with water so I will leave it at that.

As always I would love to know what you think about this.

GOT a wedding next weekend or a beach to be on in the next few days?

Meant to tone up and get fit months ago but left it until now to panic?

1 Looking to drop a significant amount of weight in a week? It’s going to be mainly water weight but it is doableCredit: Getty – Contributor

Well, join the club. Loads of us want to slim down in next-to-no time.

And it is actually possible to shift as much as 10lbs in just seven days.

Obviously, a lot of that will be water weight – any diet plan that says it can help you lose 10lbs of body fat in a week is either lying or is grossly irresponsible.

But if all you’re after is a quick fix for a day or so, or you want to kick start a healthy weight loss journey, then you can see a dramatic drop on the scales in seven steps:

1. Try intermittent fasting

The key to any kind of weight loss is in reducing your calorie load.

A good way of keeping track is using a calorie tracker like MyFitnessPal, which will help you to set goals (1,500-1,650kcals a day should be manageable for a short space of time).

But if calorie reduction was really that easy, we’d already be doing it.

So on top of using a tracker, you might want to try intermittent fasting.

By reducing your eating window, you’re naturally going to consume fewer calories.

Dr Michael Mosley is the guy who came up with the 5:2 diet and he recommends setting yourself a 10-hour window – which is more generous than some IF programmes.

All that means is that if you have your breakfast at 10am, you finish your last meal at 8pm.

2. Lift weights

While diet is crucial for losing body fat, you can’t get away from the fact that exercise plays a huge role.

And weight training in particular is key when it comes to transforming body shape.

When you lift heavy weights, you’re breaking down the muscle – causing it to repair itself and get stronger.

That process needs energy and your body turns to its own fat supply to keep those muscles fed.

PT Laura Hoggins writes in her upcoming book, Lift Yourself: “If you’re wearing a calorie-tracker while you pound the treadmill, it may well tell you that you’re burning more calories during that 30 minutes on the treadmill that when you do 30 minutes resistance training.

“However that’s not the whole story. Strength training gives you a higher percentage of lean muscle mass.

“If you have more muscle mass, you’ll also have a higher metabolism so you’ll burn more calories just staying alive – not just in that half an hour when you’re training, but every single hour of the day and night.”

That means that if you want to keep on burning fat even after you’ve finished working out, lifting heavy might be the solution.

3. Get more active in general

You don’t need to be wearing lycra and you don’t have to carve out time in the day to workout.

Non-Exercise Activity Thermogenesis, or NEAT, is where we burn calories while doing anything that’s not eating, sleeping or actual exercise.

Try balancing on one foot or squatting while you brush your teeth, walking to the shops, playing with your kids more and using a basket down the supermarket.

Even going for a 20-minute stroll at lunchtime can help.

You can still jot up around 2,000 steps – and that’s before you even factor in the walking you do during the rest of the day.

So plug into your favourite playlist or podcast and get out for a break. You’ll be at your 10,000 step goal before you know it.

4. Reduce water retention

OK so as we say, 10lbs in seven days is going to be largely water weight – but dropping that can make you look a lot leaner.

When you see bodybuilders and bikini models, one reason they look so tiny is that they’re no longer holding onto any water weight (some go extreme lengths to dehydrate themselves which is really not a good idea).

Water retention happens when you get excess fluid building up inside your body.

To stop it from happening, try to eat less salt and consume more magnesium and B6.

Those are found in things like leafy greens, beans, bananas and walnuts.

You can also reduce it with regular exercise and moving around more.

5. Reduce starch and load up on lean protein

Note that we don’t say bin the carbs altogether.

If you’re looking to dramatically reduce your weight fast then you’re probably going to have to limit the number of carbs you eat.

But that doesn’t mean cutting them out altogether.

Just go for whole food options (half a sweet potato, a small cup of wholegrain rice) and then load up on lean proteins.

Plenty of research has found that protein can help to reduce your appetite and boost metabolism.

Replace starchy carbs with colourful veg instead.

6. Avoid processed junk

It’s a no-brainer but if you’re trying to reduce body fat, the first thing you might want to do is quit the junk.

Base your diet around whole foods, using mostly single-ingredient foods.

That means buying, say, a chicken, some peppers, tomatoes and some rice – instead of opting for a ready-made stew.

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As we say, don’t kid yourself that these quick fixes are sustainable or necessarily mean that you’ve burned any fat.

And if you have any history of disordered eating then it’s really not a good idea to set yourself these sorts of goals.

But if you are getting ready for something soon and you do want to change the way you look or feel, then there are options.

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How to Lose 10 Pounds in Two Months

Trying to squeeze into that perfect outfit before the wedding? Worried about looking good in a swimsuit? Or maybe you’re just hoping to slim down before an upcoming interview. Whatever the reason, many adults rely on weight loss pills and the drastic elimination of certain foods and beverages to quickly lose excess pounds before a big event.

Instead of turning to the latest fad diet, consider a more balanced approach to weight loss. Through portion control, calorie reduction, sugar-free foods and beverages and regular exercise, a healthy weight loss is possible in a relatively short time-frame. Here are a few tips to help you safely lose up to 10 pounds in less than two months.

Dear diary… Keep a food journal.

Often, we eat more than we realize. And when it comes to weight, every calorie counts. It helps to write down all food and beverages consumed throughout the day to get an accurate picture of the number of calories you are consuming. From the bagel and banana at breakfast, to the salad dressing and roll with lunch and handful of mixed nuts before dinner, write down everything you consume. You may find that the calories really add up! These types of journals can help uncover hidden calories, specify eating patterns, highlight problem areas and, essentially, increase the chances of weight loss success down the road.

Is it the size of your fist or your face?

In today’s era of super-sized meals, many people are completely oblivious to what a normal portion looks like. In fact, research shows many restaurants serve two to five times the typical serving. For a more accurate representation, use your hand to measure food. Three ounces of meat or cheese should fit in the palm, while a cup of vegetables or fruit should be the size of a fist. When eating out, try to take home leftovers or split an entrée with a friend. At home, use a measuring cup, tablespoons and teaspoons to sift out appropriate portion sizes. This helps reduce daily calorie intake.

Feeling frustrated? Hit the gym.

Regular exercise can produce overall health benefits. And it doesn’t have to involve hour-long training sessions at an expensive fitness center. Go for a quick jog in the morning before you get ready for work. Instead of driving to the office, walk or bicycle. Bypass the elevator for the stairs and go for a brisk stroll around your building after lunch. Remember, muscle burns more calories than fat, so a regular mixture of cardio, flexibility and toning exercise is the best way to increase metabolism.

Watch what you drink.

When it comes to diets, many people focus on the food without accounting for beverages. And don’t forget about liquor. Every glass of wine or pint of beer served with dinner will add to the overall calorie count. This is not to say you have to give up all your favorite beverages to lose weight. All foods and beverages can be incorporated into a healthy eating plan. However, you can save calories, for example, by drinking sucralose-sweetened products such as light lemonade and light cranberry juice or diet soda. Drinking a diet soda in place of a full-calorie soda can save 150 calories alone. Over the course of a year, that daily calorie savings could result in a 15-pound weight loss. Also, make sure to drink plenty of water and consider switching from whole to nonfat or low-fat milk.

Eat less, more often.

Many experts say eating small snacks throughout the day will lead to healthier choices when it comes to the three main meals. Bring healthy snacks to work to curb your appetite, such as carrot sticks, pretzels, string cheese, low-fat energy bars or fruit. This way, you’re less likely to go home and eat a box of crackers with cheese before dinner. Also, frequently consuming snacks can help keep your blood sugar level steady and your energy up.

Sugar-free does a diet good.

Sure, too much ice cream is not necessarily a good thing. But that doesn’t mean you don’t have to deprive yourself of the frozen treat. Instead, try the low-calorie, sugar-free version. Have five pieces of sucralose-sweetened chocolate instead of regular chocolate and save 50 calories. And sugar-free yogurt eliminates about 110 calories per serving. If you start incorporating sucralose into your favorite recipes now, you could easily be flaunting a healthier weight in a few short months.

Forgive your food misdeeds.

At times, you will slip up. You might go to a party and raid the buffet table. Or after an arduous day at work, you’ll skip the gym and go home and overindulge on cookies or crackers. Do not use this as an excuse to revert to old habits or let it derail your weight loss efforts. Instead, refocus and get back on track. The most successful people learn from their mistakes.

Either way, make a healthier lifestyle your new priority and find ways to stay inspired. Remember, a weight loss of half a pound to one and a half pounds a week is sensible – don’t push your body too hard.

The post How to Lose 10 Pounds in Two Months appeared first on Sucralose.

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Did you know you don’t have to skip all of your favorite foods to reach your goals? You can literally lose 10 pounds in 2 weeks through a healthy diet and by staying active.

We’ll look at how to lose those last few pounds, if it’s safe and provide easy tips to incorporate into your life.

How to Lose 10 Pounds in 2 Weeks

The simplest way to look at weight loss is calories in and calories out.

Calories are a form of energy in food that our body uses. The more calories, the more leftover energy, the more weight, and vice versa.

So here’s the deal:

35,000 is about the equivalent of 10 pounds. So if we want to lose that in 2 weeks, we can divide that number by 2. So each week, we need to create a calorie deficit for 17,500 calories.

What does that really mean?

It means we need to create a daily calorie deficit of 2,500 calories per day (17,500 divided by 7).

But honestly, that sounds crazy…

A 2,500 calorie deficit is extreme. This number may be realistic if we were all consuming what we do on Thanksgiving or around the holidays, but most of us don’t not even consume 2500 calories, to begin with.

So now that?

We still need to keep our focus on our diet and workouts.

Diet

If you’ve not counted calories before, you may be surprised at how fast they add up especially eating out.

While we believe the 2,500 calorie deficit to be too extreme, finding out how many calories you should eat per day can be helpful with your weight loss.

The calculator above will show you how much you should eat to lose 1-2lbs. For us to hit 10lbs in 2 weeks, you’ll want to choose the 2lbs deficit number.

Workouts

Your workouts also burn calories! So our next step is to add a 30+ workout per day. This could be anything you like from walking to dancing to kickboxing.

We love Beachbody on Demand because it allows us to pick from 700+ workouts to stream! Plus you can get a 2 Week Free Trial!

An average workout will burn about 10 calories per minute for an average adult. A heart rate monitor can provide a better estimation of your calorie burn.

So, in theory, you’ll burn 300 calories in 30 minutes. This will result in creating an additional deficit and getting you to that 5lbs per week mark!

Related: At Home Workouts & Which Beachbody Workout is Right for You?

Is Losing 10 Pounds in 2 Weeks Safe?

Honestly? It really depends on how you get there. The difference between safe and harmful is what you have to do to lose the weight versus the number.

Someone that has been eating a high number of calories for weeks or months could see the weigh “fall off” when they make some simple changes like not eating out or giving up Cokes. This would be a healthy weight loss because the person is making small, healthy changes.

On the other hand, someone that just drinks lemon water and maple syrup for 2 weeks will lose weight, but that’s not safe.

We know the number is important, but really the habits should be our focus.

Focus on eating clean foods and working out 30 minutes per day to see a safe weight loss.

Related: What is Clean Eating? Tips, Meal Plans and Recipes

So now that we know the right way to lose weight, let’s dig into those 5 tips!

Tips to Lose 10 Pounds in 2 Weeks Through A Healthy Diet

Below you’ll find our best tips along with some of our favorite products who we are affiliates for. Everything is our own honest opinion.

1. Stop focusing on everything you should eliminate from your diet.

When you are starting a new diet, focus on what you can add to a healthy diet that will make you feel healthier and happier. Eliminating implies negativity whereas adding implies positivity.

Focus on favorite healthy foods and trying new recipes. Then, you’ll set yourself to have fun and enjoying your foods instead of always feeling hungry.

2. Create a Plan Every Week.

The whole “failing to plan is planning to fail” cliche is so true. If I don’t use one of my weekly meal plans or create a new one, I find myself searching the pantry for something by day 3 or 4.

I have several meal plans you can choose from as well.

If you would like even more meal ideas, check out Amazon (affiliate links) for Oxygen magazine, Eating Clean magazine, Well Fed. Both are really great resources for new recipes and meal planning. I also love to use Pinterest especially for Whole 30 or Paleo meal plans.

Hate meal prep? Check out our NutriSystem Review!

There are a few great workouts that are 30 minutes or less now that burn just as many calories as the traditional hour-long workouts! T25, P90X3, and the 21 Day Fix all use interval training to help you get the most out of every workout, and they also include a variety of cardio, strength, and flexibility.

If you don’t have time for a workout yet, you can always create a short 3-5 minute interval workout for yourself. An example would be doing a minute each of jumping jacks, abs, and push-ups; add it to your morning schedule or as you watch television tonight.

Every small step to being active will help you lose those 10 pounds in 2 weeks! (Check out 9 Ways to Whittle Your Waist At a Desk Job)

4. Be specific about your goals.

By setting a goal with specifics, like “I will lose 10 pounds in 2 weeks through a healthy diet and being more active on a daily basis,” helps your brain stay focused on what you want to achieve.

During the 21 Day Fix, I knew exactly what I wanted to lose and look like at the end of the program. Every day during every workout or craving, I focused on my goal and reminded myself I could do this for X amount of days.

After those X amount of days were up, I had to set another specific goal with a deadline to make sure I kept pushing forward instead of reverting back to bad habits though. Always know where you are trying to go, and you will get there.

5. Team up with someone else.

My accountability group has really changed how I exercise and eat. I personally like the online group of people with the same goals and challenges I have. For me, telling a friend or boyfriend worried me because I was just spitting out a goal that they may or may not understand as much as someone with the same goal.

Learn More About Our 21 Day Challenge Group

While someone can lose 10 pounds in 2 weeks, don’t be discouraged if you lose 1-2lbs. This is a great pace especially if you’ve already been eating well and working out. On average, 1 to 2 lb weight loss is a great pace to lose weight and keep it off.

It is nice to have a jump start though, and if you are making small, consistent changes in your habits — you could lose 10 pounds in 2 weeks. I lost about 10 pounds during the 21 Day Fix in October within the first 2 weeks. I was eating healthy, not depriving myself, and only working out for 30 minutes a day.

One Thing Not to do to Lose 10 Pounds in 2 Weeks

You shouldn’t ever do a starvation or crash diet or a liquid cleanses lasting over 3 days. Your body goes into starvation mode if you don’t get enough calories. Starvation mode sounds like you would lose weight but in a very unhealthy way.

The opposite is true though.

When your body enters starvation mode, it holds onto all of its fat cells because it doesn’t know when to expect food again. It also slows your metabolism down. On top of that, it can break down your muscle for energy.

I do use a 3-day Refresh about twice a year, but you are eating all day long. I actually feel like I eat more on that particular cleanse than I normally would. It’s a great choice for a big event!

You may also like: Simple 10 Day No Sugar Diet

Why are you trying to lose 10lbs in 2 weeks?

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How to lose 10+ pounds of fat a month- even if you have a slow metabolism

John FawkesFollow Mar 4, 2016 · 8 min read

If I had to list three things everyone wants, I’d say:

  • We all want more money
  • We wish TV shows had fewer commercials
  • We want a slimmer waistline.

I can’t help you with the first two items on that list- but fortunately, I specialize in helping people lose weight. As it happens, you can slim down, flatten your belly, and fit into your old jeans- and it doesn’t have to take years. In fact, it is entirely possible to lose more than ten pounds a month if you know what you’re doing.

Just take a look at Xi Han, who lost 45 pounds in 5 months, and gained muscle in the process. Or Samantha, who beat Type 2 Diabetes by following a flexible diet and a high-volume exercise program. And then there’s Jesse Shand, who lost over 350 pounds with the help of the Bodybuilding.com community.

Losing weight is simpler than you think

At the end of the day, fat loss is just a matter of burning more calories than you consume. Since a pound of fat contains around 3800 calories, losing ten pounds a month requires a caloric deficit of around 1200 calories a day.

To lose fat quickly and safely, and avoid rebound weight gain, you just need to do four things:

  • Consume fewer calories.
  • Burn more calories.
  • Maintain good nutrient partitioning, so that you’re losing fat but not muscle mass- this is crucial to preventing metabolic slowdown and rebound weight gain.
  • Build the systems and psychology to ensure that you stay consistent with your fitness plan.

This doesn’t require a starvation diet. In this article, I’m going to show you exactly how to cut calories without starving yourself, burn more calories without spending hours a day in the gym, and prevent yo-yo dieting before it happens.

1. Eat fewer calories

Count calories and macros. You’ll need to track calories and macros (grams of fats, protein and carbs) religiously, at least for the first month. First, use this calculator to determine your body fat percentage- and don’t suck in your gut when you measure your waist. Then, use this calorie calculator (be sure to select the lean mass formula) to determine your Total Daily Energy Expenditure.

Your daily calorie targets are 1000 less than TDEE on days you lift weights, and 1200 under TDEE on days you either don’t work out, or only do cardio. On all days, eat at least 30 grams of protein with every meal and 10 grams with every snack.

Eliminate sugar and liquid calories. In addition to the obvious culprits, watch for hidden sugars in things like fruit, sauces/condiments, and “healthy” foods such as protein bars.

Drink a lot of water. Staying hydrated is a great idea in general, but dehydration also sends thirst signals to your brain that can get misinterpreted as hunger. Drink at least a gallon of water a day if you’re male, or 3/4 gallon if you’re female, and have a glass before every meal.

Practice intermittent fasting. Skip breakfast and compress your daily eating into a smaller window of time. If you’re a man, fast for at least 16 hours and eat in an 8-hour window every day- noon to 8 PM works best for most people. If you’re a woman, fast for at least 14 hours and eat for 10. In either case, this means you’re having two small meals and one smaller low-calorie snack each day.

If you’re flexible about timing, intermittent fasting is also a useful tool for improving meal quality. When I spent a year backpacking around the world, I would often fast in an ad-hoc manner in order to avoid eating when only crappy food was available, which in turn allowed me to eat more delicious healthy food at other meals.

Eat slowly and stop eating as soon as you’re not hungry. There’s a delay of up to a half hour between when you eat something and when it makes you less hungry- and that’s a half hour in which you can end up eating food your body doesn’t need. To make sure that doesn’t happen, spend at least ten minutes eating every snack and a half hour on every meal.

Finish your meals in thirds, starting with the veggies, then eating your protein, before finally getting to the carbs. Take 5-minute pauses between each third of the meal to give your brain time to catch up to your stomach. As soon as you no longer feel hungry, stop eating- and don’t confuse “not hungry” with “full.”

Drink sugar water once a day. This brain hack works by suppressing production of the hunger hormone ghrelin and is a small exception to the no sugar rule above. It was discovered by the late Dr. Seth Roberts, and tested and verified by Drs. Stephen Dubner and Steven Levitt, of Freakonomics fame. Done properly, it has a dramatic appetite-suppressant effect, making your diet much easier to follow.

Once a day, during your fasting period, drink one to three glasses of ice water with a tablespoon of sugar dissolved in each glass. This sugar water should have little or no taste. You should also consume nothing else other than water for an hour before and after doing this- it’s important to separate the calorie consumption from any sensation of flavor (usually easiest to do in the evening). Remember to include this sugar in your calorie count.

2. Burn more calories

Make workouts short, intense, and frequent. Work out 5–6 days a week, for 25–45 minutes at a time. I recommend separating your resistance training and cardio workouts.

For weight training, you have two options. 1) 3 days of full-body weight training workouts like these, or 2) 4–5 days a week of body part split workouts like this leg workout. If you prefer to train at home, get a set of resistance bands and learn how to use them, along with a yoga mat, and maybe also a pull-up bar and pair of adjustable weight dumbbells.

For cardio, you also have two options. First, you could do 45 minutes of steady-state cardio, meaning go just as fast as you can sustain for 45 minutes. Second, you could do a much shorter but more intense hurricane sprint workout, which I explain in this article.

Covered in sweat after a hurricane sprint workout. It wasn’t fun, but at least it was quick.

Better yet, you can perform a very short bodyweight workout first thing in the morning, as soon as you wake up every day. Doing this in addition to your regular workouts will give you the equivalent of one extra gym workout a week.

Burn more energy as heat. Expose yourself to cold temperatures regularly to make your body burn off more energy as heat. Drink ice water, take cold showers, keep your bedroom cool, or hold an ice pack to your upper back. Eating spicy foods also makes you produce more heat- having a slice of cold cut meat sprinkled with cayenne pepper right before a cold shower can significantly accelerate fat burning.

3. Improve nutrient partitioning

Get moving after every meal. After eating, either take a short walk or spend a couple minutes doing air squats and pushups. This activates the GLUT-4 receptors in your skeletal muscles so that more of the food you just ate goes to your muscles, rather than fat stores.

Sleep at least 7 hours a night. Eliminate all sources of light from your bedroom. Get to bed at least 8 hours before you expect to wake up, and spend the last hour before that relaxing with the lights turned down. When you sleep better, you’ll have more energy, and thus move more and burn more calories. Your body will regulate it’s appetite better. Your hormonal profile will improve, allowing you to build more muscle and burn more fat, independent of diet and exercise.

No alcohol. Alcohol contains more calories than carbohydrates, disrupts your sleep, and raises estrogen levels so that your body stores more fat. Cut it out entirely until you reach your goal weight.

4. Create systems to make compliance easier

Remind yourself of your mission. Take a set of “before” photos, print them off, and post them somewhere you’ll see them every day- such as your bathroom mirror.

Surround yourself with encouraging people. Your social environment has a huge impact on your success, so make sure the people you talk to are encouraging you to stay fit. Ideally, you should have a few friends who are losing weight or have done so in the past. Note that friends who want to lose weight but have never done so may not be supportive- look for successful people who will bring you up with them.

If you don’t have friends who can fill this role for you, start taking a fitness class, or talk to people online in places like the Bodybuilding.com forums or reddit. Or better yet, hire a personal trainer, or an online trainer like me.

Keep public logs of meals and workouts. Get a workout app such as JEFIT, GymHero or Bodyspace and record all of your workouts with it. Snap a photo of everything you eat before you eat it. Upload the photos to a dedicated Facebook folder or Instagram account, and post your latest workout stats to Facebook once a week.

Schedule workouts and meal prep times. Keep your workouts in your calendar. Additionally, schedule two blocks of time each week to prepare meals in bulk, so that you have healthy food in the fridge ready to eat at all times. Set reminder alerts to go off an hour before each workout and meal prep, and treat this as work- only a real emergency should stop you from getting it done.

“But this won’t work for me! My body is different!”

Yes, it will. It will work as long as you actually do it.

Your body doesn’t violate the laws of physics. If you “can’t” lose weight, the reality is that you’re eating more calories and/or burning fewer than you think you are.

Don’t have time to work out? Do 20-minute bodyweight workouts at home, and interval sprints in the street outside your home. You can find the time. You can make the time. Many people are in amazing shape despite working 60+ hours a week, and you can be too.

Worried about hunger? There are a lot of simple tactics you can use to curb your appetite. Drink caffeine in the morning to kill your appetite until lunch, eat a lot of vegetables and protein, drink a lot of water, and make sure to have your sugar water at night. The first few days can be tough, but the hunger goes away a lot faster than you’d think.

Rapid weight loss isn’t easy, but neither does it have to be a grueling exercise in self-torture. With commitment and discipline, you can get healthy and build the body you’ve always wanted- and you can see a difference within weeks, rather than years.

How to lose 10?

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