Summer is fast approaching, and the pressure to shed those extra pounds for the perfect beach body or to fit into that gorgeous bridesmaid dress is mounting– we’ve all been there! However, losing weight quickly can be a double-edged sword, as it often leads to a vicious cycle of failure, discouragement, and feeling worse about yourself. Instead of resorting to drastic measures, we’re here to offer you a science-backed approach that not only helps you lose weight fast but also ensures lasting results. In this blog, we’ll answer your most pressing questions: Is it safe to lose weight fast in 2 weeks, and if so, how? Will you be able to keep the weight off once you lose it? How much time and effort does it take?
Quickly Losing 10 Kgs In 2 Weeks: Is It True And Safe?
Let’s be clear and upfront, losing 10 kg in just 2 weeks is neither safe nor realistic.
Weight loss occurs when you consistently consume fewer calories than your body needs to maintain its current weight. This calorie deficit prompts your body to use stored energy, such as fat, to make up for the shortfall, resulting in weight loss.
There are 7,700 calories in 1 kilogram of body fat. To lose 0.5-1 kg per week, you need to create a daily calorie deficit of 550-1,100 calories (5).
This is considered a safe and realistic target because it allows you to achieve weight loss through manageable changes in your diet and exercise routine without causing undue stress on your body.
In contrast, losing 10 kg in 2 weeks would require a daily calorie deficit of around 3,850 calories.
Achieving such an extreme deficit is not only unrealistic but also unsafe, as it would necessitate severe food restriction and excessive exercise. This could lead to numerous health risks, such as malnutrition, muscle loss, weakened immunity, and gallstones, among others (8).
Moreover, rapid weight loss often causes the body to enter “starvation mode,” slowing down the metabolism to conserve energy (3). This makes it even more difficult to shed pounds and increases the likelihood of weight regain once you return to a normal diet.
By aiming for a safe and gradual weight loss pace of 0.5-1 kg per week, you’ll be more likely to achieve sustainable results while minimizing potential health risks.
The Centers for Disease Control and Prevention (CDC), recommend a safe weight loss rate of 0.5-1 kg per week (2). This means that any diet or exercise regimen promising rapid weight loss should be approached with caution.
When evaluating a weight loss plan, it’s essential to be aware of warning signs that may indicate the plan is unrealistic, unsafe, or unsustainable.
Here are some red flags to watch out for:
Extreme Calorie Restriction
If a diet plan claims you can lose weight fast in 2 weeks – 10 kg, with or without exercise – by drastically cutting your calorie intake, it’s likely too restrictive and could lead to nutrient deficiencies and other health issues.
Elimination Of Entire Food Groups
A healthy, sustainable diet should include a variety of foods from all food groups. Be cautious of plans that eliminate entire food groups, as they may not provide all the essential nutrients your body needs.
Promises Of Rapid Results
As mentioned earlier, losing 10 kg in 2 weeks is neither safe nor realistic. Be skeptical of any plan that promises such rapid weight loss, whether through diet or exercise.
Lack Of Physical Activity
A well-rounded weight loss plan should incorporate both a balanced diet and regular exercise. Be wary of plans that claim you can lose weight fast in 2 weeks without exercise, as physical activity is crucial for maintaining a healthy weight and overall well-being.
Overemphasis On Supplements Or “Miracle” Products
If a plan heavily relies on supplements or so-called miracle products to achieve weight loss, it’s likely not a sustainable or effective approach.
Targeted Fat Loss
It’s important to remember that you cannot target specific areas of your body for fat loss, such as thighs or belly. Be cautious of plans claiming you can lose thigh fat fast in 2 weeks, or similar targeted weight loss promises, as this is not supported by scientific evidence.
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How To Lose 10 Kgs In 2 Weeks With Exercise?
Losing 10 kg in just 2 weeks even with exercise is an unrealistic and unsafe goal. As previously mentioned, a safe and sustainable weight loss rate is 0.5-1 kg per week (2). With that being said, exercise is still a crucial part of any weight loss plan and can contribute to long-term success when incorporated into a balanced approach.
Here are some ways to use exercise effectively as part of a sustainable weight loss plan:
Combine Cardio And Strength Training
A well-rounded exercise routine should include both cardiovascular (aerobic) activities and strength training.
Cardio exercises, such as brisk walking, running, swimming, or cycling, help burn calories and improve heart health. Strength training, like weightlifting or bodyweight exercises, helps build muscle mass, which increases your metabolism and aids in weight loss.
Start Gradually And Increase Intensity Over Time
If you’re new to exercise or returning after a break, it’s essential to start slowly and gradually increase the intensity and duration of your workouts. This approach helps prevent injuries and makes it more likely that you’ll stick to your routine.
Incorporate High-Intensity Interval Training (HIIT)
HIIT involves alternating between short bursts of high-intensity exercise and periods of rest or low-intensity activity. This type of workout can help you burn more calories in less time compared to steady-state cardio and has been shown to boost metabolism even after your workout has ended.
Make Exercise Enjoyable And Varied
Choose activities you enjoy and mix up your workouts to prevent boredom and maintain motivation. Trying different exercises also challenges your muscles in new ways, which can help prevent plateaus and keep your progress on track.
Set Realistic Goals And Track Your Progress
Establish achievable fitness goals and monitor your progress over time. This can help you stay motivated, identify areas for improvement, and celebrate your successes along the way.
How To Lose Weight Fast In 2 Weeks With A Diet Plan?
There is no healthy diet plan that can help you lose 10 kgs in just 2 weeks. Such rapid weight loss is neither safe nor sustainable. However, the right diet plan can aid in safe and sustainable weight loss over time when combined with regular exercise and healthy lifestyle habits.
Here are some qualities of an effective weight loss diet plan:
Balanced And Nutrient-Dense
A good weight loss diet plan should include a variety of foods from all food groups, such as whole grains, lean proteins, fruits, vegetables, and healthy fats. This ensures that you’re getting all the essential nutrients your body needs while still creating a calorie deficit for weight loss.
Portion Control And Mindful Eating
Paying attention to portion sizes and practicing mindful eating can help prevent overeating, leading to weight loss. Focus on consuming smaller portions and savoring each bite to increase satiety and reduce overall calorie intake.
High In Fiber And Protein
Foods high in fiber, such as whole grains, fruits, and vegetables, can help keep you feeling full and satisfied, making it easier to stick to your diet plan (4).
Similarly, lean protein sources, like chicken, fish, beans, and low-fat dairy, can promote satiety and help maintain muscle mass during weight loss (4).
Low in Added Sugars And Processed Foods
Reducing your intake of added sugars and processed foods can help lower your overall calorie consumption and improve the quality of your diet (6). Focus on consuming whole, unprocessed foods whenever possible.
Staying properly hydrated is essential for overall health and can also aid in weight loss. Drinking water before meals may help control appetite and reduce calorie intake. Aim to drink at least eight 8-ounce glasses of water per day (10).
Flexibility And Personalization
A successful weight loss diet plan should be flexible and adaptable to your individual needs and preferences. This makes it more likely that you’ll be able to stick to the plan long-term and achieve lasting results.
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How To Lose Weight Fast In 2 Weeks Without Exercise?
It’s possible to lose weight in 2 weeks without exercise by focusing on a calorie-restricted diet. Assuming a healthy and balanced diet, reducing your calorie intake by 500–1000 calories per day should result in 1–2 pounds of weight loss per week.
While a calorie-restricted diet alone might result in some weight loss, relying solely on this approach can have its downsides.
Firstly, without incorporating exercise into your weight loss plan, you risk losing muscle mass along with fat.
Muscle helps maintain a higher metabolism, which is crucial for long-term weight management. A combination of strength training and cardio exercises not only aids in shedding pounds but also helps preserve and build lean muscle mass (9).
Secondly, exercise offers numerous health benefits beyond weight loss. These include improved cardiovascular health, increased energy levels, better mood, and reduced risk of chronic diseases (1).
By excluding physical activity from your weight loss strategy, you miss out on these essential benefits that contribute to overall well-being.
Moreover, an approach that focuses solely on diet might be harder to sustain in the long run.
Exercise can help create a more significant calorie deficit, allowing you to enjoy a more flexible and varied diet while still achieving weight loss goals. This balance can make your plan more enjoyable, increasing the likelihood of long-term success.
How To Lose Weight Fast In 2 Weeks Without Diet?
Losing weight fast in 2 weeks without making changes to your diet can be challenging, as weight loss fundamentally depends on creating a calorie deficit. This can be achieved by consuming fewer calories than your body requires.
However, it’s not entirely impossible to see some weight loss results by focusing solely on increasing physical activity, although the extent of the results might be limited.
By engaging in more intense and frequent exercise, you can increase the number of calories you burn daily, contributing to a calorie deficit. High-Intensity Interval Training (HIIT), for example, can help you burn a significant number of calories in a short amount of time.
Additionally, strength training can increase your muscle mass, leading to a higher resting metabolic rate, which means you’ll burn more calories even when you’re not exercising.
However, relying only on exercise to lose weight without addressing dietary habits can be less effective and potentially unsustainable in the long run.
It’s important to remember that it’s often easier to consume calories than to burn them off through exercise. For example, a small chocolate bar might contain around 250 calories, which could take more than 30 minutes of intense exercise to burn off.
Furthermore, intense exercise without proper nutrition can lead to fatigue, nutrient deficiencies, and reduced performance. A balanced diet is crucial to support your body’s energy needs and recovery from workouts.
The Bottom Line
Attempting to lose 10 kg in just 2 weeks is not a safe or sustainable approach to weight loss. Instead, focus on a gradual and steady weight loss rate of 0.5-1 kg per week by combining a balanced, nutrient-dense diet with regular exercise and healthy lifestyle habits.
By setting realistic goals and embracing a comprehensive, long-term strategy, you’ll be more likely to achieve and maintain your desired weight while improving your overall health and well-being.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Health benefits of physical activity: the evidence (2006, nih.gov)
- Losing Weight (2022, cdc.gov)
- Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited (2015, pubmed.gov)
- Optimising foods for satiety (2015, sciencedirect.com)
- Rate of weight loss can be predicted by patient characteristics and intervention strategies (2011, nih.gov)
- Reducing sugar consumption to prevent and control noncommunicable diseases in the Eastern Mediterranean Region (n.d., who.int)
- Role of nutrition in performance enhancement and postexercise recovery (2015, nih.gov)
- The effect of rate of weight loss on long-term weight regain in adults with overweight and obesity (2016, wiley.com)
- The Role of Exercise and Physical Activity in Weight Loss and Maintenance (2013, nih.gov)
- Water: How much should you drink every day? (2022, mayoclinic.org)