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Home arrow Nutrition arrow Weight Management arrow Losing 10 Pounds in 2 Days: Is It Possible?

Losing 10 Pounds in 2 Days: Is It Possible?

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
6 min read 1421 Views 0 Comments
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Weight loss is a long process, but sometimes, you have to shed a few pounds quickly. How to lose 10 pounds in 2 days? Read on to find out.

Lose 10 pounds in 2 days

When it comes to weight loss, you find fad diet commercials that promise rapid weight loss, exercise technologies that promise miracles, multi-level marketing products that feed you with hope, and claims of success stories.

People have different perspectives and ways of losing weight in a short period, but most are neither realistic nor safe in the long run. Fat burners and supplements alike are true examples of that. In reality, fast weight loss can happen without the purchase of expensive gym equipment, books, or magic drugs.

Confidence, commitment, good mental health, and a solid strategy, or diet plan, should all influence how much weight you lose in the healthiest way possible. On the other hand, you can lose weight safely and progressively in a few months – but not in two days – if you follow the advice outlined in this article.

Is It Possible to Lose 10 Pounds in 2 Days?

Trying to lose 10 pounds in 2 days is a desperate and impossible move that is not advisable as it can easily lead to death or severe health complications. 

One pound of fat contains around 3,500 calories. If you want to lose that amount of weight, you will need to burn 35,000 calories per week. Every day, you must trim off roughly 5 pounds to create a calorie deficit.

That works out to about 17,500 calories every day. In short, extreme weight loss in just two days is impossible because burning those calories in a day is unattainable.

If you want to lose weight healthily, you must allow yourself considerably more time than two days or even a week. In reality, you may need to consider the entire month or more to reduce that unwanted weight.

What Is a Realistic Day Count to Lose Weight?

1–2 pounds per week is a reasonable weight loss goal for most people. One of the main factors to consider when losing weight is how many calories you consume daily.

When running on a treadmill at 6 miles per hour, the average woman burns approximately 500 calories per hour. Running or jogging burns 500 to 600 calories per hour, depending on several factors, but this is a good starting point.

Remember that the number of calories you burn during a workout varies depending on your calorie intake, body weight, water weight, gender, age, and other factors. 

Also, keep in mind that weight loss is not a linear process. In some weeks, your weight loss may be significantly high, while in other weeks, it may be minimal or non-existent. 

Maintaining a food journal and weighing yourself on a regular schedule may be beneficial in staying focused. According to experts, using self-monitoring strategies, like tracking your nutritional patterns and weight, is more effective at fat loss, losing weight, and keeping it off than relying solely on willpower.

How to Lose 10 Pounds? 5 Tips to Follow for a Healthier Lifestyle

Even if you are only looking to lose 10 pounds, losing weight can be daunting, and it can be challenging to know where to begin. 

Whatever your starting point is, there are numerous options to help you reach your weight loss goal of losing 10 pounds, keeping lost weight off, and preventing further weight gain in the future.

#1 Cut sugar and artificial sweeteners

A small amount of sugar poses no danger to most people’s health. However, the problem begins when we consume excessive amounts of sugar frequently. 

Now, sugar is abundant in various foodstuffs, beverages, sauces, baked goods, ice cream, and many treats. Sugars such as sucrose, agave, and lactose are refined carbs, meaning they have a high calorie density despite having a small volume of the substance.

Furthermore, sugary foods frequently cause us to crave more, making it easier to overeat. Too much sugar can cause dental problems, spikes in blood sugar, make you gain weight, and lead to some illnesses.

Cutting down on sugar whenever possible is a good strategy for health and effective weight loss.

#2 Cut alcohol

The most critical factor in weight loss is to burn more calories than you take in. Alcohol packs a powerful caloric punch. A further disadvantage of consuming alcohol is that the calories do not contain any nutrients and therefore have no nutrient benefit.

You may discover that alcohol harms your ability to get rid of excess body weight. It encourages unhealthy habits such as skipping workouts when you are feeling hungover, ordering high-calorie takeout with your beer, or ransacking the refrigerator after a night of drinking.

The consumption of alcoholic beverages before going to bed can significantly raise alpha wave patterns in the brain, a type of neural activity that naturally occurs only when you are awake.

Lack of sleep can induce fluctuations in the hormones that control the desire to eat, leading to binge eating, which can cause an increase in weight.

#3 Move more

Weight loss requires you to increase your weekly cardio gradually to at least 150 minutes of aerobic, 75 minutes of extreme exercise or high-intensity interval training, or an approximate combination of the two. 

#4 Get enough sleep

Poor sleep can harm all aspects of our lives, including our mental health, psychological state, and ability to lose weight. Sleep deprivation lowers motivation to exercise and complete tasks. 

It also leads to people making poor food choices, increased stress levels, and irritability. Sleep deprivation could also lead to severe health conditions like cardiovascular diseases and diabetes. 

#5 Try fasting

Weight loss is one of the many advantages of intermittent fasting.

When paired with weight training, intermittent fasting may help preserve muscle mass and strength while reducing body fat. 

What Can Happen if You Lose Weight Too Quickly?

While achieving and maintaining a healthy weight is a common goal, acquiring it too rapidly might have troubling consequences.

Losing a significant amount of weight quickly deprives your body of the critical nutrients it needs to function.

What’s more, nutrient deficiencies might raise your risk of acquiring various health disorders. A common condition such as anemia characterized by sensations of tiredness and dizziness is one example of what happens because of nutritional deficiencies.

The consumption of insufficient calories or the expenditure of an excessive number of calories will almost certainly result in decreased energy levels. Aside from the fact that your cognitive capabilities and productivity will suffer because of rapid weight reduction, additional common side effects include:

#1 Muscle loss

Losing weight does not always equate to fat loss. Muscle and water loss are also included in weight loss. Determine whether you are losing weight because of decreased fat storage or increased muscle mass.

Muscle serves as a source of energy, and rapid weight loss can lead to muscle loss. With less muscle strength, carrying out daily activities becomes challenging.

#2 Extreme fatigue

Rapid weight loss can lead to a lack of energy and constant exhaustion. Cutting out too many calories and lowering protein intake could also lead to dizziness and brain fog. 

Besides fatigue, drastic weight loss might also cause constant irritation. 

#3 Dehydration

Dehydration can be the result of quick weight loss programs, according to studies. The signs and symptoms to watch out for include irritation, exhaustion, lightheadedness, and bloating.

If left untreated, it can develop into more severe health problems such as kidney stones or renal failure.

#4 Muscle cramps

Depriving the body of essential nutrients because you want to lose weight rapidly can lead to muscle cramps. 

All the body organs need critical nutrients, including electrolytes such as calcium, magnesium, and potassium, from the foods to function healthily. Dehydration, another symptom of rapid weight loss, can cause muscle cramps.

A Word From Personal trainer

Losing 10 pounds in 2 days is a health hazard, and you should always seek sustainable weight loss. Extreme diets are never a healthy strategy as it comes with modest to severe side effects.

The process of sustaining a healthy weight is a long-term goal, and being in good shape does not necessarily mean decreasing weight to fall into a desirable size.

Other factors, such as muscle-to-fat ratio and bone mass, have a more significant effect on one’s health than simply weight, so do not judge your status exclusively based on the figure on the scale. Instead, look at the whole picture.

Start your weight loss journey with the minor changes: start walking more, count calories, or stop consuming alcohol. Little by little, you will have a healthy routine which will lead to weight loss.


Can you lose 10 pounds in 2 days? No, it is impossible to do so. You don’t need to rush anything because losing too much weight rapidly can lead to life-threatening results. 

If you want to lose weight healthily and prevent weight gain, stick with the recommended 1 to 2 pounds per week, eat healthily, avoid refined carbs, consume fewer calories, change your lifestyle, get enough sleep, drink lots of water, and exercise more. 

Weight loss is not a one-fits-all experience, and there are various approaches to losing 10 pounds without going to extreme measures. 

Genuine health risks can arise when a person loses excessive weight in a short period. Seek professional guidance from licensed nutritionists before embarking on a weight-loss journey of such extreme proportions.

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: April 7, 2023
6 min read 1421 Views 0 Comments

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