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Home arrow Nutrition arrow Weight Management arrow How to Lose 10 Pounds in 2 Weeks?

How to Lose 10 Pounds in 2 Weeks?

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: March 31, 2023
7 min read 1591 Views 0 Comments
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Looking for ideas on how to lose 10 lbs in a few weeks? We have 7 effortless tips to make it happen.

lose 10 pounds in 2 weeks

The average person attempts to lose a few pounds every now and then, but once they do, they tend to gain the weight back. How great would it be if there was a solution for quick weight loss?

The best way to get started is to set a realistic goal. If you’re just embarking on your weight loss journey and want to know what your weight loss potential is, you also need to be realistic about how quickly you can lose weight and how safely you can do it.

How Fast Can You Lose 10 Lbs?

How much weight you can lose and how fast you can do it depends on your current weight, how much you eat, and how much you move.

Nutritionists say that you can lose one or two pounds of pure fat in a week if you cut your daily calorie intake by 500–1,000 calories. At the same time, one pound of fat contains 3,500 calories. So, getting rid of an average of 5 pounds of fat in a month is an excellent achievement.

The first step toward losing weight is to try to lose up to 10% of it. Losing 10 pounds in 2 weeks may not seem too large to someone who is overweight if they start to consume fewer calories.  Yet, for someone at a healthy weight, it will be a stretch.

Now, before we get into how you can lose 10 pounds fast, let’s talk about the risks of rapid weight loss for your physical and mental health.

Is Losing 10 Pounds in 2 Weeks Healthy?

It’s not healthy. Rapid weight loss can cause health problems such as gallstones, hair loss, reproductive concerns, depression, and mental breakdown. Don’t let what you think is a “perfect weight” or a “weight loss goal” affect your physical and mental health.

To know if your weight loss goal is healthy or not, start by measuring your BMI and body fat percentage.

You can easily calculate your BMI by dividing your weight by your height in meters squared and see if it is within the normal range. A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9.

To know your body fat percentage, measure your waist. Women and men with waist measurements under 35 inches and 40 inches, respectively, have a normal body fat level and don’t need to lose weight.

Healthy weight loss should make you feel better rather than worse.

Lose 10 pounds in 2 weeks: 7 Tips for Effortless Weight Loss

The trick to getting results in weight loss is the same as it is to achieving success in anything else you do. You will get what you want if you’re serious about your goals and are willing to make some sacrifices.

Here are 7 research-backed tips for losing 10 pounds in 2 weeks.

#1 Eat high fiber foods

The Institute of Medicine recommends that women under 50 consume 25 grams of fiber a day, and men – 38 grams. Over 51, women should consume 21 grams of fiber a day, and men – 30 grams.

Go to the grocery store right now to pick up brown rice, beans, fruits, and vegetables, since all of them are rich in fiber. And, please, replace your salad dressing with olive oil! Meanwhile, make sure you drink water in large quantities, not tea, coffee, or soda; clean, fresh water is the best option.

#2 Consume more protein and fat

Getting enough lean protein and fat is critical for a healthy body, as protein builds and repairs the body and fat stores energy.

The first thing you need to know is how to kickstart the fat-burning process, ketosis, so that fat isn’t stored but is used as fuel. Normally, it kicks in when you keep a low-carb diet. However, keto dieters who replace carbs with fats and expect it to work on their own end up disappointed with the results and risk their health.

With a healthy protein and fat diet, you can get in shape without risking your health.

#3 Have a routine

Create a weight loss meal plan for a healthy eating routine so that you’re always prepared for your next meal. To know how many calories you get and what is the share of calories burned, start a food journal or get a calorie counter app to control portion size.

Also, consider including intermittent fasting in your routine to boost calorie burn. For example, plan your meals in an 8-hour window and fast for 16 hours, or have one day a week to fast for 24 to 36 hours.

#4 Move more

Don’t wait to find a gym or a trainer to get more active. Start now. 

#5 Pick high-quality foods

Eat only unrefined, minimally processed foods like vegetables, fruits, whole grains, healthy fats, and lean proteins such as those on the Healthy Eating Plate developed by nutritionists at Harvard University.

Don’t eat junk food or snacks. Give your body a promise that you’ll eat healthy foods, and it’ll thank you with radiant skin and endless energy.

#6 Find your diet buddy

Buddying up boosts your weight loss results, according to recent studies. Choosing a “diet buddy” who shares your weight loss and workout goals will help you achieve them in a healthier and more positive way.

Before you ask someone, you never know who’s out there looking for a partner to take this journey with. Perhaps it’ll be your family member, friend, co-worker, or new neighbor.

#7 Take care of your mental health

Weight loss has a mental side that deserves special attention, especially when it comes to mindless eating. Make sure you get enough sleep, meditate regularly, say thanks, and transform from the inside out.

Find your inner motivation to lose weight. It’s not very motivating to start losing weight for the sake of going down 10 pounds on the scale. Why not aim higher? Maybe you want to re-discover yourself, achieve peace of mind, or fulfill a dream you’ve had for so long? Let your mind wander.

Cardio to Lose Weight in 2 Weeks

Develop exercise habits that help lose belly fat or thigh fat rather than your muscle mass.

High-intensity interval training, or HIIT, will speed up your weight loss. Alternate short, intense bursts with a break or a lower-intensity workout to achieve the best results.

Try to exercise regularly – every day or every other day, but not less than three times a week. You don’t have to train for hours. Better to work out 20–30 minutes at home every other day to burn 300–400 calories than to go to the gym 3 times a week for 2 hours.

Start by combining at least five exercises to burn calories: one upper body exercise, one lower body exercise, one core exercise, and two cardio exercises (one at the beginning and one at the end).

#1 Running

Sprinting for 30–60 seconds is a good way to kick the fat-burning process. Do 5–10 sprints and walk for five minutes after each so that your body has time to cool down.

#2 Burpee

Stand with your feet hip-width apart. Squat down and place your hands on the floor, jump your feet back so that you’re in a plank. Do one push-up, then jump your feet back to your hands. From this crouched position, jump up as high as you can.

#3 Jump squat

Start standing with your feet slightly wider than hip-width apart, with toes turned out. Lower down into a squat position until your butt is below your knees. Jump up, landing back into a squat, without letting your knees fall in toward each other.

#4 Plank and hollow-hold combo

Get in a high plank position with shoulders over wrists, creating a straight line from shoulders to heels. Engage the core for 20 seconds, rest 10 seconds, then go into a hollow hold. Begin lying face up, with legs fully extended and arms overhead, one palm stacked on top of the other.

#5 Jumping

Do a 20-second jump and a 10-second rest; repeat the same on the right foot keeping the left one in the air (then switch feet). Jump with high knees and go back to the initial position. Rest for a minute and repeat this 3–4 times. Jump as fast as you can, but be careful not to hurt your knees.

A Word From Our RD

Consume dietary fiber to lose weight, reduce constipation, and cleanse your body. Due to its ability to absorb water, it forms a gel in the gut, improving bowel movement. There is evidence that this type of fiber can help with symptoms like constipation, gut heaviness, an imbalanced gut microbiota, weight gain, energy deficiency, and bloating.

When you use dietary fiber, you feel lighter in your gut, have regular bowel movements, a protected intestine, experience an improved digestive system, have a good mood, and maintain an easy weight goal.

Drink a cup of water mixed with one teaspoon of dietary powder, and follow up with another full glass of water. Take it up to twice a day.

You’ll start having bowel movements after 24 to 72 hours.


The fastest way to lose 10 pounds in 2 weeks is by following the tips above, but don’t overdo it. Be gentle with your body and avoid restrictive diets that could harm your health. Adapt your goals to your current weight, and don’t try to lose more than 10% of your weight at once.

Better to start with a healthy meal plan that creates a 500-calorie deficit daily and develop healthy eating habits. Over time, keeping weight under control and reaching your body goals will get easier.

That’s it! Now you know that there is no magic product that will change your body in an instant.

Start building the best version of yourself now.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: March 31, 2023
7 min read 1591 Views 0 Comments

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