If you are looking for ways to lose 10 pounds in two weeks, first a word of caution, this may not be a safe or healthy goal. Weight loss is a complex issue and there are many factors involved that will determine how much and how fast an individual can lose weight.
Today we are going to consider some factors that play a role in whether a goal of losing 10 pounds in 2 weeks is possible.
What Factors Contribute To An Individual’s Potential To Lose Weight?
According to the CDC, to maintain a healthy weight we must burn more calories than we consume each day. To lose weight a calorie deficit must be created or we must burn significantly more calories than we do normally.
- Current Body Weight
- The more excess weight a person is carrying, the faster they burn calories. An individual who is carrying more body weight burns more calories when engaging in physical activity than a person carrying less body weight.
According to Harvard Medical School, if three individuals lifted weights for about 30 minutes, their calorie burn would vary by their current body mass.
- A 125-pound person would burn 90 calories;
- A 155-pound person would burn 112 calories;
- A 185-pound person would burn 133 calories.
- Muscle Mass
- Similar to weight, the amount of muscle mass an individual has affects their rate of calorie burn. Muscle burns more calories than fat and muscle also weighs more than fat. This means that two individuals that weigh the same can have different calorie burn rates and you can not totally rely on your weight alone to provide an accurate reading of your calorie-burning potential.
- Physical Fitness
- The intensity of your exercise routine may determine the number of calories you burn. For example, a 200-pound person would burn around 115 calories walking a mile and 140 calories running that mile.
Someone in overall good physical shape may be able to burn more calories while running if going uphill or faster vs a heavier person who can not run as fast.
While this may be true in general, our bodies adapt and as we get in better shape, our bodies figure out how to work more efficiently. It learns to do the same task and uses less energy to do it so it can actually slow your weight loss potential down.
What Can Inhibit Weight Loss?
There are many factors that can make it hard for an individual to lose weight and maintain that weight loss. If you are looking to lose 10 pounds in 2 weeks, you might want to consider if any of these factors will inhibit you from reaching your goal.
- Genetics & Family History
- Many times if both parents are overweight, the possibility of you being overweight is greater. Individuals can be genetically disposed to store extra fat and even the areas it accumulates.
- Race or ethnicity
- The rate of obesity for American Adults is the highest in African American adults, with the Hispanic/Latino population in 2nd place, and Caucasians in 3rd place. Asian Americans have the lowest rate of obesity in the United States but they can still be at risk if they carry visceral fat in their midsections.
- It is normal to gain some weight as part of the natural aging process. Many adults with a normal BMI as young people begin to gain weight until about the age of 60 to 65 unless actively controlling it. Children who are obese are at higher risk to become obese adults.
- Men and women store fat in different locations on their bodies. Women tend to store fat in their buttocks and hips while men usually gain in their bellies or abdomen. In the United States African American and Hispanic women are more prone to experience a build-up of excess fat.
- Lifestyle Habits
- An individual’s eating habits and a sedentary lifestyle can raise the risk of becoming overweight. Watching what you eat and drink and avoiding foods and beverages that are high in calories, fat, and sugar can cut down on your daily intake of calories. Many people drink several sodas or other sugary drinks each day. The calories from these sugary drinks add up fast and they can also create cravings for other sugar-filled foods.
Environment – Access to healthy food choices, areas for physical activity, work schedule, etc.
- Lack Of Sleep
- According to experts, adults should get between 7 to 9 hours of sleep each evening depending on their age.
- Certain medications can cause weight gain or inhibit weight loss. Talk to your doctor about the medications you currently take and share your weight loss goals. They may be able to change your medication and find ways to help you.
- Poor Stress Management
- When we are stressed, our bodies produce a hormone called Cortisol. This is also called “the stress hormone” and it is part of the body’s defense system. Cortisol prompts the retention of fat which is counterproductive to weight loss. Finding ways to manage stress will help promote weight loss.
- If you have ever tried to diet and lose weight but quickly gain it back or you only lose a small amount and then nothing you do seems to work and your weight loss plateaus, then you have experienced your body working against you.
Our bodies are designed to survive and so it stores energy so we have it to use later if we need it. Our metabolism is continually adjusting and this can be problematic for those trying to lose weight. When we try to reduce our calorie intake, our metabolism slows down the rate at which it burns calories. This means we need to modify what we are doing, eat even fewer calories or ramp up our physical activity, and even then, that may not be enough.
Strategies For Losing 10 Pounds In Two Weeks (More Realistically In A Month)
1. Eat Fewer Calories
One thing that is necessary if we are trying to lose weight is to eat fewer calories than we burn each day. To find out how many calories you should consume each day to maintain your current weight, check these guidelines. This will give you an idea of your calorie estimate based on your gender, age, and physical activity level. So if you are trying to lose weight, you would need to consume fewer calories than your estimated number.
If you choose to count calories, you may wish to use a calorie tracker application such as LIVESTRONG.com’s MyPlate.
According to Harvard Health, 3,500 calories equals one pound so it takes a deficiency of this many calories to lose a pound or you need to increase your activity so you are burning more calories.
The Mayo Clinic reports that a 500 – 1000 calorie deficit each day will help you lose 1 to 2 pounds a week. An important thing to remember though is that you do not want to lose muscle or withhold certain nutrients from your body so it is important that you eat enough of the right kinds of foods.
2. Avoid Processed Foods
Eat a healthy diet of veggies, fruits, and whole grains because they all contain fiber. This fills you up by using fewer calories and helps you stay full longer. Eating just 30 grams of fiber each day can help boost your weight loss.
Good sources of fiber include:
- Beans, lentils, and peas;
- Sweet potatoes;
- Nuts and seeds;
These foods should be in their “whole or natural” form (i.e. a real sweet potato rather than chips, and rolled oats, not the flavored instant oatmeal) Processed foods are full of sodium and other ingredients that promote weight gain.
3. Try Some High-Intensity Workouts
This is not as scary as it sounds. This just means short intense exercise bursts and then you slow things down for a bit and then repeat. This type of workout helps to reduce belly fat and your overall body fat percentage. The beauty of mixing in these short bursts of intense exercise is that even after your workout, your body will continue burning calories at a higher rate.
Try doing this type of workout just two times a week and other forms of exercise the rest of the time. Walking is a great way to exercise and it is low intensity and does not require any special equipment.
4. Try Intermittent Fasting
According to The New England Journal of Medicine, intermittent fasting can help reduce inflammation, lower blood pressure, and promote weight loss. Intermittent fasting is where you would eat only during set hours and you would fast (abstain from eating) the rest of the time. You need to continue to drink water the entire day.
There are different intermittent fasting routines and a few of the most popular are:
- 16/8 fasting – You eat during eight hours of the day and fast for the other 16 (including the time you are asleep);
- 5/2 fasting – you eat for five days and fast for two eating only 500 – 600 calories on those two days.
Some of the benefits of intermittent fasting include
- Weight Loss;
- Improved Blood Sugar Control;
5. Lower Your Intake Of Sodium
Excess sodium promotes high blood pressure which can lead to other health conditions and Sodium also causes our bodies to retain water. Sodium is everywhere, especially in foods we consume when we eat out or drive through our favorite fast food place.
If you are trying to get a good start at losing 10 pounds in two weeks:
- Read food labels for sodium;
- Avoid foods that are high in sodium (processed foods) such as pizza, deli meats, soups, bread, rolls, tacos, burritos, etc);
- Choose foods that are fresh (fruits & vegetables);
- Prepare food at home and limit eating out and fast food.
6. Get Some Expert Help
If you are serious about losing weight and want to do it safely, work with a doctor that is trained in obesity treatment. Doctors such as Dr. Stephen Batash of Batash Endoscopic Weight Loss Center, a leading expert in non-surgical weight loss.
A trained expert like Dr. Batash will take the steps necessary to ensure you meet your weight loss goals whether you are aiming for 10 pounds in two weeks or 50 pounds in 6 months. The process will start by identifying any obstacles that are hindering your weight loss and they will find solutions to effectively address them.
Solutions To Aid In Weight Loss Without Surgery
As we discussed earlier in the article, many factors can keep an individual from losing weight and if these inhibitors can be neutralized, it will make losing weight a reality.
Losing weight is hard, and with our bodies working against us, slowing down the burn rate of our calories, reminding us that we are hungry all the time, conjuring up crazy food cravings to throw at us, etc. We could all use a bit of help and Batash Endoscopic Weight Loss Center can provide you with the help you need.
Prescription weight loss medication or a non-surgical weight loss procedure may be exactly what you need to reach your weight loss goals.
The Orbera gastric balloon is a wonderful temporary weight-loss tool that has helped many people lose a significant amount of weight in a short amount of time. A short 20-minute office procedure and you get help with some of the hardest things to deal with when you are trying to lose weight. (feeling hungry all the time and overeating) Learn more about the Orbera balloon and what it can do for you.
Suture Sculpt ESG (endoscopic sleeve gastroplasty) is a procedure where your stomach is made smaller from the inside and there are no incisions necessary. The results are similar to gastric sleeve surgery but without any portion of the patient’s stomach being cut and removed. A smaller stomach helps patients to control their portions and they stay feeling full longer which helps promote weight loss. Learn more about Suture Sculpt ESG and if it may be right for you.
Prescription weight loss medication may be used with the Orbera balloon or Suture Sculpt ESG for optimal weight loss results. The injectable weight loss medications available today help suppress the appetite and enhance fat metabolism.
Non-surgical weight loss procedures and prescription weight loss medications are more effective when combined with a healthy low-calorie diet and an adequate amount of physical exercise.
This Is The Key To Losing Weight Successfully!
Having a 6-month weight loss plan can help you lose weight and form lifelong habits to sustain that weight loss after reaching your ideal weight.
If you are ready to lose weight, we would love to help support you as you achieve your weight loss goals. Set up a consultation today to learn more about how we can help lose weight and keep it off. We have many happy (and healthier) patients who lost weight with the Orbera balloon and Suture Sculpt ESG. Take a look at our YouTube shorts and see for yourself! Contact us today to learn more!