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.”
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.
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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:
- Keep your sugar intake under 100 grams a day.
- Up your fiber. Taylor says, “The more greens you eat the flatter your stomach will become.” In other words, eating 30 grams of fiber a day is key to snatching your waist. So eat some fiber-filled greens like spinach, kale and collard greens (without the fat).
- Shy away from dips, dressings, sodium.
- Opt for whole grains (toast or pasta), low calorie but flavorful meats like lean turkey, chicken and salmon.
- An apple a day does more than keep the doctor away. Taylor says, “You can have unlimited fruits and veggies throughout the day.”
- Rotate cardio and weight lighting, focusing on one activity a day for no less than 30 minutes. For example, a 30-minute jog (Monday) and free weights (Tuesday) or a hike (Wednesday) and weights (Thursday). Keep in mind, a good workout does not require a gym.
- “Water is your only friend. Nothing will heal you faster, quench your thirst quicker and revitalize your mind, body and spirit better than water. You'll see your waistline drop and your muscles pop with the more you drink. Ditch every other option while you're on your fitness grind and keep water a priority. A gallon a day will go a long way,” Taylor advises.
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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.”
