It’s no more “New Year, New Me.” People want to see results–YOU want to see results. Can you start off the new year with a new body? Can you lose 10 pounds in 2 weeks in a weight loss challenge? The short answer to this question is yes!
Many factors go into shedding pounds fast. If you want to drop 10 pounds within two weeks, there are two main areas of focus: food intake and exercise.
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Naturally, other factors that affect weight are hormone levels, getting enough sleep, and increasing your metabolic rate.
Weight Loss Advice from the Experts
Recently, BlackDoctor.org had the opportunity to chop it up with Fitness Guru and Fitness As A Lifestyle CEO, Corey S. Taylor, who broke down some quick tips on how to stay motivated and meet your weight loss goals in a pinch.
“Your goals have to be bigger than your ego. Most people fail because their goals aren’t big enough. Make sure that your reason for losing weight is big enough to drive you to work past your pride and personality, otherwise, you’ll eventually get to a point where you either get complacent and stop working as hard or just say why bother,” explains Taylor, who recently appeared on A+E’s “Fat2Fit.”
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Do the Math
Of course, when breaking down the numbers, the truth of the matter is, if you’re not motivated, you’re at a loss. A pound of fat contains approximately 3,500 calories. If you want to lose 10 pounds, that is 35,000 calories to lose from your body in just two weeks.
To lose five pounds in one week, you need to be in a calorie deficit every week of 17,500 calories (five pounds: 3,500 x 5 = 17,500 calories). That turns into a deficit of 2,500 calories per day (17,500 calories / seven). In other words, you have to WANT it!
“Time is your only weapon. There are 24 hours in each day. If you’re not executing effort each hour (mind, body, diet, activity) then you’re not going to reach your goal as fast as you’d like. Invest time, don’t waste it. Utilize your weekends, evenings and early mornings,” Taylor adds.
How to Lose 10 Pounds in 2 Weeks
So, how does one cut 35,000 calories in two weeks without feeling like you’re starving yourself? Here’s how:
1. Adopt a 1,200–1,500 calorie range (women) / 1,500–1,800 (men)
This creates a caloric deficit without starving your body.
What to eat
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Lean proteins: chicken breast, turkey, salmon, tuna, beans, tofu
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Vegetables: spinach, broccoli, peppers, mixed greens
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Low-sugar fruits: berries, apples, oranges
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Healthy carbs (limited): quinoa, sweet potatoes, brown rice
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Healthy fats (small portions): avocado, nuts, olive oil
Foods to avoid
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Sugar (juice, soda, desserts)
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Fried foods
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Bread, pasta, pastries
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Chips, crackers
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Alcohol (major bloat & calorie load)
2. Follow a simple eating schedule
Daily schedule
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Breakfast: protein + fruit
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Lunch: protein + vegetables
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Snack: Greek yogurt OR handful of nuts
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Dinner: protein + vegetables (no starchy carbs at night)
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Cut eating after 7:30 PM
Intermittent fasting (12–14 hours) helps burn fat faster.
3. Drink at least 80–100 oz of water daily
Water drop = weight drop.
Add lemon, mint, or cucumbers for taste and detox support.
Avoid:
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Juice
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Soda
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Artificial sweeteners (causes cravings)
4. Exercise 45–60 minutes a day
Daily movement plan
Day 1–14:
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30–40 min brisk walking or treadmill incline
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10–15 min strength training (squats, lunges, push-ups, dumbbells)
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5 min ab routine
Why this works:
Cardio burns calories.
Strength training boosts metabolism.
Abs tighten the midsection.
5. Cut sodium to reduce water retention
Too much salt = instant bloat.
Avoid:
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Restaurant food
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Canned soups
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Chips
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Frozen dinners
Choose:
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Fresh meats
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Fresh vegetables
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Season with herbs instead of salt
6. Replace one meal with a high-protein smoothie (optional but powerful)
Example:
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1 scoop protein powder
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1 cup berries
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1 tbsp chia seeds
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1 cup almond milk
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Ice
Fills you up without extra calories.
7. Sleep 7–9 hours a night
Poor sleep raises cortisol → increased belly fat → slower weight loss.
8. Expect the following results
Most people lose:
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4–8 pounds of real fat
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2–4 pounds of water weight
Total = up to 10 pounds, depending on starting point, diet, and sodium habits.
Sample 2-Week Meal Plan (Quick version)
Breakfast options
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Egg scramble with spinach
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Greek yogurt + berries
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Protein shake
Lunch options
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Grilled chicken salad
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Turkey wrap in lettuce
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Salmon + broccoli
Dinner options
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Baked chicken + asparagus
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Stir-fry veggies + tofu
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Shrimp + mixed vegetables
Snacks
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Apple
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10–12 almonds
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Low-cal protein bar
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While eating clean and training dirty should remain the focus of your 14-day weight loss challenge, keep in mind that your body needs rest. “I can’t stress enough how important proper rest and recovery is when it comes to your goals,” Taylor says.
“Everything from icing your legs 10 minutes every night to taking a multivitamin every day,” Taylor explains, is vital to your weight loss goals. He adds, “Stretch daily, drink amino acids during your workouts, have a rest day and ice your body at night. This is the foundation you need when sizing up any fitness goal. You want to be built to last. Make recovery be just as important as your workout.”
