How to lose weight fast in 2 weeks up to 10 kg? With almost half of the population struggling to lose weight, only a few can achieve their weight loss targets. There could be several reasons for the failure to lose weight. There is no magical way that you can lose weight overnight.
Notably, at the beginning of your weight loss journey, you may encounter several issues, including stagnant weight. The key is – persistent effort, along with some smart tricks to make you lose your weight fast.
Are you always wondering how to lose weight fast in 2 weeks, 10 kg? If you are looking for weight loss tips, here we go:
Here are some tips which help you to lose 10 kg fast:
How to Lose 10kg in 2 Weeks With Exercise?
1. Increase your cardio
Exercises like jogging, running, and walking are part of cardio, which helps to lose weight fast. All these exercises help you to burn fat efficiently. At least 30 minutes of aerobics is recommended to get your heart rate up. It burns fat and also boosts metabolism. A rowing machine or the suggested exercises are the best way to start before proceeding with cardio training.
Choose the exercise with moderate intensity so that you have time to breathe out, able to sweat, and have a raised heart rate to burn calories.
2. Go for strength training.
Strength training is another right way to help you to lose weight fast. It burns the calories to build muscle mass (lean body mass). It is highly impactful to burn belly fat. It is recommended for at least 2-3 times a week with each session of 30 minutes. Weight lifting, yoga, isometric training, Pilates also help you to build muscle and make a lean body.
Due to excess post-exercise oxygen consumption (EPOC), the body burns more calories at rest. The more muscle mass a body has, the more it will burn calories during rest and exercise.
3. Move more throughout the day.
Besides exercising, increasing movements throughout the day also help in burning more calories. Here are some of the ways through which you can adopt an active lifestyle:
- Choose to walk to the nearby market instead of using a vehicle.
- Use stairs instead of the lift to move across different floors in your building
- You can choose to stand more instead of sitting while chatting around with your colleagues or taking a call.
- If you are going to shop from a faraway place, park your vehicle at a distance to walk to the place.
How to Reduce 10 kg Weight in 3 Days Diet Plan?
Here I am going to share a practical and supportive diet plan for weight loss. Dieting is one of the great tips to burn belly fat or overall fat. The combination of diet and exercise is more supportive of burning more calories.
4. Drink a lot of water
Drinking more water is good for overall health. It is one of the best practices to burn more fat. Drink at least 5-6 liters of water in a day to keep your body hydrated. Replace the beverages and sugary drinks with lime water or green tea. It helps you to cut down the calorie intake drastically.
Sometimes, the thirst is misconceived by the body like hunger, and you are likely to overeat. To avoid the situation, keep a water bottle handy and sip from it at regular intervals of time. You can add lime slices or mint to make it more flavorful.
5. Include more protein in your diet
The protein-rich diet helps to improve lean muscle mass ad keeps you full for a longer time. Most weight-loss diets include high protein and fewer carbs to satiate your food craving for a longer time. Protein also provides strength to your muscles.
Many studies show that a protein-rich diet plays a vital role in the weight loss journey. Protein is a building block of our body. A higher intake of protein is also essential if you are focusing on strength training and weight lifting.
6. Focus on a fiber-rich diet
A fiber-rich diet is another way to keep your stomach full for a longer time and satiate your food cravings. Soluble fiber is highly recommended to include in your diet, which absorbs the water and helps you to eat less.
Fiber is also beneficial to maintain your metabolism. In most weight loss journeys, your metabolism is likely to be hit especially, when you are on crash diets. Including fiber by way of salads also provide essential nutrients to your body.
7. Cut down the carbs
Instead of fat, focus on reducing the carbs. Although high-fat should be prohibited when you are on a mission to your weight, carbs should be reduced to 30% of your total diet to lose weight fast. Carbs spike up your blood sugar level instantly and thereafter, crash it, and you feel hungry early. The body store burns the excessive carbs as fat in your body.
Hence, some of the strict weight-loss diets suggest reducing the carb intake to as low as 10%. Proteins are the best to substitute these carbs to keep you full for longer with slow digestion.
8. Cut calories progressively
Weight loss is all about creating a calorie deficit, i.e., your body should burn more calories than you consume to use the stored fat as a source of energy. Cutting down calories overnight is hypothetical. Hence, most crash diets give you success initially with reducing weight quickly but have adverse health effects in the long run.
With starting your weight loss journey, you should create a calorie deficit of 500 and then increase it gradually so that your body can adjust to this calorie deficit.
Sustainable weight loss is a long-term phenomenon. However, if you are looking for quick ways to lose weight in a short time, cutting down your carbs and intense exercises is the only way to get the desired results. It is essential to consult a health practitioner if you are facing any underlying health condition.