How to Lose Weight in 2 Weeks (10 Kg)

If you really want to lose weight in 2 weeks then this article will be very helpful for you to achieve your fitness goal. All you have to do is, read this article completely and follow the given steps and you will get 100% result.

Is it possible to lose 10 kg Weight in 2 weeks : Yes or No

Yes, it is possible to lose 10 kilograms in 2 weeks, but it require an extreme calorie deficit which can result in muscle loss and it can become harmful for your body.

A realistic weight loss goal is to lose 1 to 2 pounds of weight in a week. This line might lower your confidence but in this way you can lose up to 4 pounds in a month and up to 12 pounds in 3 months , if you follow this routine with consistency.

How to Lose Weight in 2 Weeks:

To lose weight and fat, first you need to know about your body. For this you have to know your body’s BMR (Basal metabolic rate)

The BMR calculation method:

Before calculating lets understand what exactly BMR is – The number of calories you need just for your body to function properly is called your BMR.

Step 1 –

Harris-Benedict Formula :

FOR MEN – BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm ) – (5.677 * age in years )

FOR WOMEN– BMR = 447.593 + (9.247 * weight in kg ) + (3.098 * height in cm ) – (4.330 * age in years )

Step 2 –

After getting your BMR you just need to select an option from given table according to your lifestyle and multiply with your BMR

For Example : BMR = 1400 and Type of Lifestyle is Slightly Active

1400 * 1.375 = 1925 cal.

Step 3 –

Because you want to lose weight or fat, simply subtract 500 to 1000 calories.

For example : 1925 – 500 = 1425 cal.

Now you can proceed with you fitness journey.

1. Increase Protein Intake :

Protein help support healthy weight loss and muscle building. Recommended intake of protein is between 1.6 to 2.2 grams per kilogram of body weight. It is a big myth that vegetarians cannot fulfill their daily intake of protein. whether you are vegetarian or non-vegetarian you can fulfill your daily intake of protein very easily.

Here are some good protein sources for both vegetarians and non-vegetarians-

• Eggs
• Chicken Breast
• Fish
• Quinoa
• Lentils
• Beans
• Tofu

Around 50 % of your calories should come from Protein for weight loss.

2. Limit Your Carb Intake :

Limiting carbohydrates in diet is necessary if you really want to lose weight in two weeks. Choose complex carbs over simple carbs. Simple carbs leads to rapid spikes in blood sugar and insulin levels. Complex carbs are high in fiber and thus digest more slowly.

Here are some good options of complex carbs –

• Whole Wheat Bread
• Brown Rice
• Sweet Potatoes
• Quinoa

Around 30 % of your calories should come from Carbs for weight loss.

3. Choose Good Fats :

Choosing good fats not only help to lose weight, but also lowering the risk of developing heart diseases and improving blood cholesterol levels.

Here is the list of some good fats foods –

• Avocados
• Olive Oil
• Canola Oil
• Peanut Butter
• Nuts and Seeds

Around 20 % of your calories should come from good fats for weight loss.

4. Salad :

Eating a salad just before your meal prevent you to do overeating. By adding salad in your diet twice a day will help you to lose weight fast. Also, salads are full in fibers, vitamins, minerals and antioxidants. Hence good for overall health and fitness.

Some healthy options you can add in your salad-

• Green Leafy Vegetables
• Brocalli
• Green Beans

5. Limit Salt Intake :

Limiting salt intake helps you a lot in losing weight in 2 weeks. When the intake of salt exceed daily limit, body starts storing water rather than flushing it out. It is called Water Retention.

Throughout my career, I have seen many clients who do not find difference between fat or bloating. So, find out are you really fat or it is just water retention.

click the link to know about Water Retention –  7 Effective ways to get rid of Water Retention

6. Fasten Your Metabolism :

When people feel that their weight is increasing, they start skipping meals which slows down the metabolism.

• High metabolic rate helps to burn more calories. For this, First of all, divide your 3 meals into 5 to 6 smaller meals. Eat after every 3 hours.
• Green Tea is also proven to boost metabolism. Adding 1-2 cups of green tea would be good option to lose fat or weight fast.

7. Stay Hydrated :

Drinking water has been shown to temporarily increase metabolism, which helps your body to burn more calories at rest. By increasing the intake of water, your body automatically start flushing out that extra water weight.

• A healthy individual with less activity should take at least 2 to 3 liters of water per day.
• A healthy individual with high body activities or high body training should take at least 4 to 5 liters of water per day.

8. Exercise :

If you really want to lose weight quickly and want to see results, then don’t forget to add exercise in your daily routine. Train your body at least 5 to 6 days a week and don’t forget about 1 rest day.

This workout routine should be a combination of Weight training and Cardio.

9. Supplements :

Supplements play vital role in fitness journey. Sometimes it become difficult task to complete your daily protein intake. In that case you can go for Isolate Whey Protein. Go for any reputed brand’s isolate whey protein.

10. Some Important Tips :

Losing weight is not that difficult if you follow each and every step with consistency and interest.

• If your routine allows you, then you can join the gym which helps you to get motivated environment. If no, No problem its not compulsory, you can get same result at home also.
• Check your weight on weekly basis, but I always recommend my clients to take measurements with measuring tape. Taking selfies on weekly basis is also good option to stay motivated.

Conclusion –

Losing 10 kg of weight in 2 weeks is possible but it can be detrimental for your health. Instead losing weight gradually good for your overall health. Before starting any fitness journey it’s really important to know how much calories we need per day. Also, in this article you got to know full detailed information about macro and micro nutrients. Other than that there are many other factors like adding salads in diet, limiting salt intake, fasten metabolic rate, water importance in weight loss and different exercises to support your fat loss journey.

Frequently Asked Questions-

1. How to lose 10 Kg asap ?

1. Follow calorie deficit diet
2. Add more protein in each serving
3. limit carbs. choose complex carbs over simple carbs
4. choose monounsaturated and polyunsaturated fats
5. Add salad with lot of greens in diet
6. limit salt and sugar intake
7. good sleep for better recovery

2. Is it possible to lose 10 kg at home ?

Definitely, By Following simple steps you can lose weight at home very easily-

1. Find your BMR and your per day calorie intake
2. Follow calorie deficit diet
3. Add more protein in every meals
4. limit carbs. choose complex carbs over simple carbs
5. choose monounsaturated and polyunsaturated fats
6. Always check nutrition label before buying anything
7. Do workout 5 to 6 days per week. Body weight training is a good option to do at home.

3. What are some fat burning foods ?

1. Green Tea
2. Apple cider vinegar
3. cinnamon
4. Isolate whey protein
5. Fiber rich foods

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