A Complete Guide to Losing 10 kg in Two Weeks

lose weight


Twenty pounds is a lot of weight to lose in two short weeks. Although surgery and weight-loss pills are among the possible options when people decide to lose weight that quickly, making lifestyle and diet changes can help you just as much, and they’re a lot healthier too. It’s important to note that a diet that loses this much weight is very unusual and you should speak to your doctor before beginning.
You should also remember that, despite what this article claims, it is “not” possible to lose 20 pounds in two weeks without seriously damaging your health. If you want to lose 20 pounds in two weeks, you need to cut 4500 calories a day. That means you “can’t eat a bite” for the two weeks plus an additional 15-mile run (practically only 5 miles because part of your weight loss is water and muscle).
As already mentioned, it is not healthy to lose so much weight in such a short time. Nevertheless, (almost) everything is addressed in this post to achieve long-term weight loss. So you can implement many tips to lose weight healthily and in the long term.

Change your eating habits

Switch to drinking only water.

The water flushes your system and removes unnecessary toxins. This makes it easier to lose weight. The water also has no calories and is a better choice than sugary drinks. If you limit yourself to just water, your chances of losing weight will increase. If you need some flavoring from time to time, you can drink unsweetened tea. You should do this 24 hours a day, seven days a week. You can make an exception right before your workout and have a cup of black coffee (with some skim milk). The caffeine gives you a kick that makes you train a little better. Drinking water also boosts your metabolism and makes you feel full faster. Recent studies have found that drinking two glasses of cold water for 15 to 20 minutes can increase your metabolism by 40%. Participants in this weight loss study reported losing 15 pounds in three months primarily because they only drank water.

Eliminate junk food from your diet.

Delete it completely. Someone following a normal diet can usually afford a one or two recurrences without much consequence. For more extreme, short-term weight loss goals (like in this case), junk food must be avoided entirely. Stay away from oily and greasy foods and foods high in sugar. All pasta, roasted, fried, and chocolate or sugar-coated or canned foods are not allowed. Make sure you read the labels. Even foods like yogurt and granola bars can be high in sugar. Although a lot of people think of these foods as healthy, they actually aren’t.

Skip the empty carbs.

Everything from pasta to cookies is loaded with simple carbs that actually have hidden sugars in them. These little villains increase our insulin levels and ultimately our body weight. To lower them, you should skip all processed carbohydrates. That means white rice, white flour, plus cookies, cakes, donuts, chips, pretzels, and ice cream. However, that doesn’t mean you should cut out carbohydrates entirely. The right carbohydrates can create long-lasting satiety. “Real” carbohydrates means complex carbohydrates, for example in the form of starch (potatoes) or whole-grain products. You don’t have to do without rice completely either, as there is a healthier alternative, brown rice. It is best to omit carbohydrates altogether. The fact is, 20 pounds in two weeks is a lot of weight. In order to put your body in ketosis so that it burns fat and not depletes your glycogen stores (because they are already depleted), you will need to severely restrict carbohydrates. In addition to not eating sweets, you will also need to cut out starchy foods (pumpkin, carrots, whole grains (including quinoa and brown rice) and sugary fruits like bananas, oranges, and apples. When you’re hungry, you’re more likely to be tempted to do so , pick up your old habits again and they will be reinforced. Eating regularly is good for you and healthy foods keep the temptations in check. When you are full, you make better choices. To increase the effect of satiety, you should increase your intake of complex carbohydrates and proteins (eggs, yogurt, quark, meat) are used and simple sugars are avoided.

Enjoy the “negative calorie” foods.

Whether or not the negative calorie foods are truly negative is still up for debate. So far, however, it has only been proven that drinking water can generate negative calories. The theory is that some foods require so much energy to digest that eating them actually uses up more calories than the food contains. Even if you don’t burn any calories eating these foods, you won’t get many calories from them. For vegetables, increase your intake of asparagus, beets, broccoli, cabbage, cauliflower, celery, cucumber, garlic, green beans, lettuce, radishes, onions, spinach, beets, and zucchini. For fruits, opt for blueberries, melons, cranberries, grapefruit, lemons, oranges, papaya, raspberries, strawberries, tomatoes, tangerines, and watermelons.

Choose leaner proteins and fill them up with veggies.

Instead of beef and pork, you should opt for chicken and fish. Eating fish is especially helpful because the fatty acids provide your body with the good oils it needs. This will help you control cravings for oily and greasy foods. You can indulge in vegetables Eat them for breakfast, lunch and dinner. They’re nutritious and usually don’t contain a lot of sugar. They fill you up. They are the shortest way to lose weight.

Choose your diet very carefully.

It is a fact that fad diets can work in the short term. If you want to lose weight fast and don’t care if you gain it back, a fad diet may be just what you need. However, you should know that they are usually not healthy and the effect will not last for long. The well-known yo-yo effect often occurs with these very one-sided diets, so that after a short time you not only gain 10 kg but rather 15-20 kg. One of the popular fad diets right now is the juice diet. Another option is the Master Cleanse Diet. Both diets are liquid-based. These diets offer quick results, but they are difficult to stick to and not wise to stick to for long periods of time. If you’re desperate, you can try them, but take the advice with caution. The best diet, however, is to start by simply writing down what you eat each day. Just by writing down what you eat in a controlled manner, it helps you lose weight or eat less. This can, for example, also reduce the amount of “eating on the side”. It has been proven that it is important for us to see and know what we have already eaten. As a result, we unconsciously slow ourselves down when it comes to further food intake.

Change the way you eat

Make sure you eat all of your meals.

Although you may be tempted to skip breakfast or fast for a day, you should refrain. Prolonged fasting can lead to loss of muscle mass and other health issues, and it can make it harder for your body to lose weight. When the human body isn’t getting enough nutrition, it automatically starts conserving calories by burning them more slowly. You may notice significant weight loss in the first few days, but after two weeks you’ll likely have regained some of it. The exception is if you are on a severely restricted intermittent fasting schedule. You don’t eat anything for 8 to 24 hours and then take in a precisely calculated amount of calories (often more). This can be very effective, but you should have permission from your doctor to do so. If you don’t do this method correctly, your body can tend to store the fat.

Don’t eat after a certain time of day.

Many people thrive on a schedule. In doing so, they decide that after a certain period of time they “will not eat anymore”. Normally this time is between 19:00 and 20:00. Late dining is the worst part for most people because the TV is on. This can be emotionally difficult, but the effort can pay off. It is important that you do not eat anything 4 hours before going to bed, because then the carbohydrate stores can be taught during the night. You probably just need to be reasonable with yourself. Stick to this rule five or six days a week. Give yourself some space to go out with friends. That doesn’t mean you should overdo it that day, though. Stick to a glass of red wine and a few bites, but don’t eat the whole buffet.

Split your calories.

The idea that everything depends on calories is getting old school. It’s a fact that everybody is different and not all calories are created equal. Also, counting calories is draining. But there is a good “general” rule. To benefit from this diet, you should spread your calories throughout the day. If you’re really good, you can reward yourself with something, but not food. Otherwise, you tend to grab something to eat whenever you want to reward yourself. Don’t overdo it, but keep yourself from feeling depressed. You should balance the calories you burn with the calories you take in. In other words, if you work more, you can eat more. Weight loss usually occurs when you burn more calories than you take in. A person needs to burn about 3500 calories (“roughly”) to lose 450 grams. If you want to lose 20 pounds, you’ll need to lose a little less than 2 ounces a day. That means you need to burn just over 5000 more calories than you consume on a daily basis. That’s a “very” large number.

Master portion control.

It’s not just about what you eat, it’s also about how much you eat. Even the healthiest of foods must be eaten in moderation. Start using smaller plates and cutlery and don’t faint for a second. Stick to the serving sizes listed on the food labels. If you are unsure, you should check again. When it comes to snacks, portion control becomes difficult. So that a handful of nuts doesn’t turn into a whole bag, you should measure your snack in advance. If you get hungry, you can reach into the smaller bag or bowl that has the right portion size for you. You now know exactly how much you eat.

Consider having a cheat session.

Intermittent fasting alternating with the calorie cycle is becoming increasingly popular. These practices prove that sometimes a lot of calories is a good thing and they keep your body from down-regulating (when the body stops burning calories). After a week of dieting, you can think about having some fun with food. This can help you stick to your diet. If the diet needs to be prolonged, you may want to devote a full day to eating. Eat whatever you want. However, it can be a good idea to limit yourself to an hour or two in a 14-day period. So go into town for 60 minutes one day this week. After that, stick to your diet plan again.

Eat more often.

Make sure the second word is “more often” and not “more.” If you can eat five sticks of celery in a day (this is not recommended and is included here as an example only) you shouldn’t eat them all for breakfast. You should spread them out at different meals so you don’t get hungry. That way, you probably won’t eat as much over the two weeks. Eat less, but eat “more often”. This will keep your stomach from feeling hungry. Many healthy diets recommend snacking for a good reason. They keep your metabolism going and prevent you from overeating later. Portion your meals smaller and you can fit in a few extra calories as a snack. Your body and your motivation will thank you in the two weeks.

Change your lifestyle

start cooking

The only way to truly control the food you eat, and therefore the calories going into your body, is to cook for yourself. Although almost every restaurant these days offers healthier options, you can never be sure what’s in the salad dressing or what oil was used for the veggies. You’re better off cooking everything you eat yourself. That way, you can use healthier oils like olive oil, less butter, less sugar, less salt (a culprit for bloating), and you can control the size of your portions. The best part is that your financial budget will last longer.

Note what you eat and how you exercise.

If this were a permanent lifestyle change, it might be demotivating to write everything down. Because the period is limited to 14 days, this task should be feasible. The notes can help you see where you messed up and where you have some wiggle room. They help you see your progress, which is a fantastic feeling. This is proof that you are doing your job well. An old pen from school and a notebook will suffice for this task. But you can also download one of the technically sophisticated apps. Many of them help you count calories, carbohydrates, fats and proteins. You can also consider your training.

Make a concession

It may sound obvious, but the most important thing to guaranteeing weight loss is to make it your goal. This is especially important on short-term diets like this one. You can’t afford to take a day “off” once you’ve got your diet or exercise plan in place. Once you have decided to choose this path, you must persevere. It will be easier if you let others know about your plan or if more people lose weight with you. They can motivate you and eat or exercise with you. You can also complain about it together.

You should do several hours of moderate to strenuous exercise each day.

The best way to burn calories is to exercise. If your body is already familiar with moderate physical activity, you should alternate between moderate and vigorous exercise throughout the day. However, if you are not yet used to physical activity, you should only exercise moderately. No matter how you exercise, you should take plenty of breaks and drink plenty of water consistently to stay hydrated. The strenuous activity burns 400 to 600 calories per hour. These are, for example, running, cycling, swimming, aerobics, basketball and weight lifting or gardening. The moderate activities burn between 200 and 400 calories per hour. These include hiking, light gardening, dancing, golf, riding a bike at a slow pace, and walking at a slow pace. You should exercise at least 30 minutes 2 to 3 times a week.

Take the small opportunities to train.

When you’re watching your favorite show on TV and it’s commercial time, you can lie down on the floor and do some push-ups. You can dance while you put the dishes away. Dance down the hall. It sounds a bit odd, but those small efforts add up and result in improved muscle tone and a slimmer physique. Even if you have a busy schedule, try to kill two birds with one stone. Take the dog for a walk around the block. Park far from the mall doors. Clean your house thoroughly or wash your car yourself. Life usually offers a lot of opportunities for exercise.

Get enough sleep.

The human body cannot function properly without sleep. Sleep gives the body a break. It can regenerate and restore its functions to burn calories and lose weight at full capacity. In order for the body to lose a lot of weight in a short period of time, you should make sure that you sleep seven to eight hours a night. Not only is this sensible, but it also regulates your hormones and avoids hunger. This not only burns calories. It even keeps you from eating when you’re awake.


Cardio training is a great type of workout. A few hours of running or dancing every day can do wonders. In order for the effects to be more visible, you need to do a lot of training. This can seem pretty tough at first, but once you get started it’s not that bad. Take photos to document the progress. It might not seem like a big change when you look in the mirror, but if you look at the pictures and compare them, you’ll be able to see the difference better. Plan your meals. Think about how you want to look and look at pictures as motivation during your workout. Exercise when you’re the brightest. You can buy or download apps for your mobile phone. They help you record your water consumption, monitor your workouts and log your meals. This will help you focus on your goals and find areas where you can improve your diet and activity. Talk to your doctor or personal trainer and ask them for additional ideas on how to lose that amount of weight in such a short amount of time. There are various diet products on the market. A weight-loss expert can tell you if you can benefit from these products and if a particular remedy is even effective. Don’t starve because it will only make your body weak. As soon as you eat again, you will gain weight again. Better stick to a healthy diet. You have to eat to lose weight. Inform someone else of your plans. Maybe someone can help you work out your diet plan with you. It sounds silly, but human pride will likely help you stick with the diet.

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