In this article, We will discuss about how to lose weight fast in 2 weeks 10 kg? If you want to know how to lose weight fast and effectively, you have to follow a strict fitness regime.
This plan will work wonders especially for people who are looking to lose a lot of weight in a short span of time. You will be able to see results after following these easy tips for just a week.
But before you set out to follow this weight loss regime, you should know that you are not going to lose pure body fat. Due to the calorie deficit required to burn each kilo of fat, it is not possible to lose 4.5 kg of pure body fat in just one week.
Although a lot of the weight you lose will certainly comprise body fat, you will tend to shed kilos by dropping excess water weight from your body. This is because the plan involves lowering your insulin levels and ridding your body of stored carbs that hold water. Let’s try to know that how to lose weight fast in 2 weeks 10 kg? We hope it will be work for everyone.
How to Lose Weight Fast in 2 Weeks 10 kg?
Your body can store about 300-500 grams of carbs in the form of glycogen, which is known to hold about thrice the amount of water weight. A reduction in the level of insulin in your body will also result in your kidneys shedding out excess sodium which will ultimately lead to reduced water retention.
Apart from reducing body fat and water weight, your body may also shed some kilos due to undigested food and fiber as well as less intestinal wastage in your digestive system. Here are 7 simple steps to follow to lose weight fast in 2 weeks 10 kg:
Here are some important tips for lose weight fast in 2 weeks 10 kg
Reduce carbs and increase proteins
A low carb diet could play a major role in reducing the kilos from your body quickly. There are various studies that support the fact that a low-carb diet is extremely effective in helping you lose weight (how to lose weight fast in 2 weeks 10 kg) and improve your overall health.
You could also reduce water weight and bloating through a short-term decrease in carb intake. If you opt for a low-carb diet, you could begin seeing results on the weighing scale as early as the next morning from beginning your diet.
Protein helps boost your metabolism while also reducing your appetite. Hence, your diet should comprise protein heavy meals to help you lose weight (how to lose weight fast in 2 weeks 10 kg). Reduce starchy carbs and sugars for the entire week and instead, replace them with low-carb veggies. Increase your protein intake in the form of eggs, lean meats and fish.
Avoid processed junk food & eat whole foods
Another key to losing weight quickly is to consume simple whole foods. These foods tend to be filling and make it easier to consume lesser calories without making you feel too hungry.
So, during the entire week, stick to single ingredient whole foods to help you lose weight quickly. And stay away from foods that are processed or packaged. Remember, lean proteins and low-carb veggies are your go-to foods during the diet.
Reduce calorie intake
If you’re aiming at weight-loss, one of the most important factors to keep in mind is to reduce calorie intake. The key to losing fat is to eat fewer calories than you expend. So, in order to reduce calorie intake, follow these simple tips:
- Count your calories: You could use a calorie counting app to know exactly what is in the food you’re eating while you’re trying to plan how to lose weight (how to lose weight fast in 2 weeks 10 kg). This way, you can keep an exact track of the calories and nutrients you’re consuming.
- Reduce the number of your meals: Make it a habit to eat dinner early and avoid eating anything post dinner to help in digestion of your food.
- Cut down on condiments: Certain sauces and condiments are dense in calories. Avoid including those in your routine diet.
- Load up on veggies: Limit starchy carbs and added fats in your plate but load up on fresh and healthy veggies instead.
- Opt for lean proteins: Even while consuming protein dense foods, choose proteins that are lower in fat such as chicken and fish.
- Don’t drink calories: Avoid sugary drinks, aerated drinks and sodas during the diet. Instead opt for water and zero-calorie drinks. Protein shakes are good too, but count them as a meal since they are quite filling.
Incorporate HIIT in your fitness regime and lift weights
As important as it is to remember that your diet also plays an integral part in your plan of how to lose weight (how to lose weight fast in 2 weeks 10 kg), one of the easiest ways to drop a few kilos is through exercise.
You need to be able to achieve a balance between the two to get effective results. The exercises that you could perform during the week are resistance training exercises such as weight lifting which lead to a similar amount of weight loss as aerobic training. These will also help you add and maintain muscle mass and strength.
Other workouts such as full body resistance training workouts are a great way to reduce the carb storage and water weight in your body. This will help your efforts of how to lose weight (how to lose weight fast in 2 weeks 10 kg) quicker.
Weight lifting also has certain advantages such as protecting your metabolism and hormone levels which often tend to decline while you’re on a diet. High Intensity Interval Training has also proved to be a very effective method to help lose weight fast (how to lose weight fast in 2 weeks 10 kg).
According to research, just 5-10 minutes of HIIT can be beneficial for your health and weight-loss amounting to five times that of regular exercise.
Similar to weight lifting, HIIT exercises can quickly decrease muscle carb stores, and boost metabolism and fat-burning hormones, which are other important aspects of weight-loss.
HIIT exercises can be performed three to four times a week either as part of your regular fitness regime or post-workout.
Ensure you’re performing these exercises with 100 percent intensity for maximum effect and most sprints shouldn’t last more than 30 seconds each.
Stay active even outside the gym
Increasing your daily physical activity could help you lose weight (how to lose weight fast in 2 weeks 10 kg) faster and burn extra calories. Your overall daily activities impact your fitness level to a great extent and also helps combat obesity and weight-loss.
If you’re doing a desk job as compared to a manual job, your sedentary work life could mean that you’re unable to burn up to 1,000 calories per day. This amounts to the same as 90-120 minutes of high-intensity exercise at the gym.
You could incorporate simple lifestyle changes such as walking or cycling to nearby destinations, taking stairs instead of elevators, standing more often or even helping out in household chores. You’d be surprised at the calories you could burn by following these simple changes.
Try Intermittent Fasting
Another great way how to lose weight (how to lose weight fast in 2 weeks 10 kg) is by following intermittent fasting. It helps you reduce calorie intake since it involves reducing your food consumption to a short span of time.
Intermittent fasting could include a 16-hour fast with an 8-hour window to consume food or a 20-hour fast with a 4-hour window to consume food. Try fasting at a different time from your work out if you plan on combining fasting and exercise for effective weight-loss.
Reduce water retention with these tips
There are a ton of ways through which you could reduce water weight and appear lean and light. Follow these simple tips to reduce water weight in your body to help you achieve weight loss quickly:
- Dandelion extract: Take this supplement to help you reduce water retention.
- Drink coffee: Coffee contains caffeine and a healthy dose of it could help you burn more fat and lose excess water weight, according to several studies.
- Keep a tab on your intolerances: Identify what your foods your body cannot tolerate and keep away from them. Lactose or gluten can lead to excess water retention and result in bloating. Hence, they can be completely avoided.
Some important question and answers
Can I lose 10 kilos in 2 weeks?
Depending on the number of carbohydrates you eat, you can quickly lose weight (how to lose weight fast in 2 weeks 10 kg) or lose more slowly. Most people want to lose weight quickly. However, 10 kilos in two weeks difficult to achieve, even on the Atkins diet, this is not a healthy way to lose weight.
How quickly can you lose 10kg?
Dr Hall’s research shows losing 10kg in 20 weeks without any extra exercise requires a daily deficit of a meagre 656 calories. That means reducing your portions by a third (or skipping that cheeseburger). You’re now down to 2,392, which is more than enough to satisfy you with space for strategic indulgence).
Is it possible to lose 10 kgs in a month?
By making some small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just one month, hitting your weight loss goals quickly and easily.
How can I lose 10 kgs in 10 days naturally?
“Increase intake of vegetables, salads and soups. Dedicate one meal only to vegetables or sprouts. Cut back on cereals after 7 pm. Snack on nuts, chana, seeds or fruits.
Can you lose 5kg in a week?
With the right tricks and strategies, you can lose a good amount of weight in a small span of time. In fact, it is claimed that you can shed up to 10 pounds, about 4-5 kg, in one week. Of course, you need to follow an effective weight loss plan to help you slim down faster.
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