Can I lose Ten Pounds in Two Weeks? This is a question I get quite often. The reasons are many, ranging from “I have a wedding on Saturday” to “I have a date Friday night.” The short answer is yes. You can ‘lose ten pounds’ in two weeks. Many people have done it several times. I have lost over ten pounds of fat and kept it off for two weeks. I have also just lost ten pounds on the scale in one day.
Lose 10 pounds in 2 weeks
How to lose 10 pounds in 2 weeks is easy. All you need to do is burn enough calories. This is why we added the weight loss calorie calculator. To learn how to lose 10 lbs in 2 weeks, you just need to manipulate the scale and lose some fat. This means a caloric deficit of some degree and losing water weight and intestinal sewage.
How much weight can you lose in 2 weeks? How to lose 10 lbs in 2 weeks has two answers. One is the above answer that you just need to manipulate the scale. The real answer is you need to burn enough calories. Losing 10 pounds in 2 weeks is not easy. You need to burn about 3,500 calories to burn a pound of fat. That means for 10 pounds in 2 weeks you need to burn 35,000.
Unless you plan to be in a caloric deficit of over 2,000 calories a day, ten pounds of fat is not likely.
How to lose 10 lb in 2 weeks?
Losing 10 pounds in 2 weeks starts with knowing what is possible and what is not. Find out how many calories you can burn per day, and figure out how much fat you will lose. If you can have a 1,000 calorie deficit per day, you can lose two pounds per week. That is four pounds in the two week period. This leaves you with six pounds left to make vanish.
Need to drop 10 pounds in 2 weeks? Start by cutting out foods which retain water. This typically means cutting out carbohydrates. We have a full guide to ketogenic dieting which will point you in the right direction. Carbohydrates cause water retention. The rapid weight loss caused by a ketogenic diet is caused by losing water weight. You will also look visually smaller as your fat cells release water.
A ketogenic diet is the ultimate 2 week diet to lose 10 pounds. By definition, that is a crash diet and you will gain the weight back once you reintroduce carbohydrates. A crash diet is never the answer. The answer is to figure out how to lose fat. This is where the conversation should begin.
Fat Loss or Weight Loss
When you want to lose ten pounds in two weeks, you are looking for the scale to move. The fact is, if losing ten pounds in two weeks is easy for you, you are most likely obese. Why do I say this? Your BMR, or the rate of your metabolism, must be high. But we will get to that shortly. The approach of wanting to have the scale move, over actually getting in better shape, is flawed.
Back when I had to make weight, I had seen many guys dehydrate ten to twenty pounds over night. The process was simple. Switch to distilled water a week before the competition, and then cut the water off and dehydrate and the day before. With sauna time and exercise, losing ten pounds of water was easy. That method is just the juvenile ‘let’s sweat it off’ approach high school wrestlers use.
Long Story Short, You Can Lose Ten Pounds In Two Weeks.
Professional athletes can easily do more than twenty pounds in a single day. Even in boxing or mixed martial arts, where athletes in the heavy weight divisions are not always fit (Read this as having a high body fat – and they need to lose fifty pounds to be healthy) will dehydrate water rather than lose weight to make a weight limit.
Several bodybuilders or fitness enthusiasts I know (Or just people who like to eat) vary ten pounds or more in a day between the food and water they consume. I personally, as of writing this, vary six pounds a day from morning to night while dieting. I also have very recently put on fifteen pounds in one day, after a low carb diet, and then having a single day of extreme exercise, eating carbohydrates, and a lot of hydration.
My point is, you can quickly put on, or lose, a massive amount of weight in a single day. The best way to lose 10 pounds in 2 weeks is not to lose 10 pounds in two weeks. The best way to lose 10 pounds in 2 weeks is to forget about losing weight and focus on losing fat. You also have the plethora of fad diets such as a detox or a fast to make the number on the scale drop quickly. They do work – as far as making the scale move. But when all is said and done, you put the weight back on, and are just as fat as before.
Can I Lose Ten Pounds of Fat in Two Weeks?
Yes, you can. This is the source of my assumption if this is easy means you are obese comes into play. Several years ago, I weighed nearly 300 pounds, and not in a good way. When I first dove into fitness, I had to lose weight to box, and compete. I had periods of time I lost ten pounds of fat in two weeks. How did I do it?
Way too much exercise, nearly no food, and obsession to making the scale move. The reality is, even if you use the debatable calculation that a pound of fat contains 3,500 calories, ten pounds would be 35,000 calories. This means every single day in those two weeks you need a deficit of at least 2,500 calories a day.
If you were a 300-pound male, you should hypothetically burn around 2,700 calories a day. But that means you are losing fat and muscle. To lose only fat, you need to lift weights and consume enough protein to maintain muscle mass.
At the time, I consumed about 250 grams of protein a day in the form of Protein Shakes with nearly no carbohydrates or fat. This still was about 1,500 calories or more a day. Plus, it tasted awful. This means the daily calories I would need to burn daily would be an additional 1,300 calories a day.
For a 300-pound male, an hour of jogging would be around 700 calories. So, two hours of jogging to reach the calorie requirement, every single day, to lose ten pounds in two weeks.
Can I lose Ten Pounds in Two Weeks?
This means it is entirely possible. All you need to do is jog two hours a day at a pace of at least four miles an hour (Very difficult if very obese), consume only 1,500 calories a day (All protein shakes to maintain muscle mass), lift weights daily to maintain muscle mass, and be completely strict on your diet for two weeks.
At the time I was overweight, but I was athletic enough to jog and run without a problem. I also had the benefit of being a young man who burned a lot of calories doing nothing. For most people, this would be very challenging. Today, I would need to burn an extra thousand calories a day to lose weight that quickly. Plus, to burn the same number of calories, I would be running three to four hours a day.
Slow and Steady Wins the Race
It is entirely possible to lose ten pounds in two weeks. It is also completely possible to lose ten pounds of fat in two weeks. If you manage, you will most likely be willing to binge eat. But most people cannot handle. Although I disagree with the adage of ‘lose two pounds a week’ as a blanket statement, aiming for a more manageable number makes more sense. Answering, “Can I lose Ten Pounds in Two Weeks?” really does not matter if you are losing no fat.
You should try to lose the most fat you possibly can as quickly as possible. But only you know what diet you can stick too, and how much exercise you can do. It is more important to realize that after fourteen days, you need to keep working, or you will just have worked hard for nothing. Think less about “Can I lose Ten Pounds in Two Weeks” and more about “Can I keep the ten pounds off.”
Find all the resources used in this article and the scientific basis of all our article at The Science Behind Fitness.