Are you interested in losing 10 pounds in 2 weeks in a healthy manner that’s actually good for you? First off, it’s entirely possible to do, but will require a little know how and a lot of discipline. Below we’ll cover the aspects of the 14 day program, but it is important to note that the following weight loss and exercise regimen should not be followed for an extended period of time.
Although it is healthy, its purpose is to shed weight fast. The short and intense program requires you follow specific dietary guidelines along with an exercise routine. Let’s take a look at the 10 steps on how to lose 10 pounds in 2 weeks.
Do a raw juice fast for one or two days using only fruits, vegetables and almond milk. This is difficult for a lot of people who enjoy eating, but it really gives your body the chance to detox and lose excess water. You will probably feel a little tired and hungry while doing the juice fast, but that is completely normal.
To perform the juice fast you’ll need a blender.
The ingredients to your all juice fast include:
1 cup 40 calorie almond milk?½ a frozen banana?4 cups spinach leaves (fresh not frozen)?1 tablespoon natural peanut butter ?1 Scoop whey protein powder
This shake actually tastes really good! Make sure to peel and chop the bananas before freezing them. You’ll want to drink this shake 4-6 times per day every few hours. It might not look like the most appetizing drink (bright green), but your body is going to love it. It’s like the perfect meal. The spinach and banana are full of antioxidant vitamins, minerals, and nutrients while the protein is great for keeping your muscles charged and satiating your appetite. Going on this 1-2 day juice fast literally reboots your system. After the initial sluggishness wears off, you’ll feel like a million bucks.
After you go off of your juice fast, you will need to cut all of the processed carbohydrates out of your diet. That means no more snack foods like crackers, chips, rolls, white bread, and donuts. This type of food will inhibit weight loss, and even cause weight gain because these types of foods often are turned into fat by the body that just ends up sticking to your waist and thighs.
Derive at least 90% of your calories from lean protein sources, healthy types of fat, and quality carbohydrates. Lean protein sources include egg whites, white meat chicken, lean turkey burger, and whey protein shakes with water or 40 calorie almond milk. Quality fats include avocados extra virgin olive oil, raw almonds, and peanut oil. Good carbs are those that release a steady flow of energy into the body such as strawberries, blueberries, apples, and whole grain oats. It is important to eat these foods together instead of separate. By keeping your meals clean and void of processed foods, you will drop the weight faster and feel better. The less refined and processed sugars you eat, the more likely you will be able to drop the 10 pounds in two weeks. Losing 10 pounds in 2 weeks is mainly predicated on how disciplined you are with your diet.
Eat a small protein based meal every three hours. The meals should be approximately 300 calories. This will keep you from getting too hungry. Eating small frequent meals will also keep your metabolism firing on all cylinders. By eating small meals, you will keep your blood sugar levels down and ensure your body uses all of the food for energy instead of storing it all on your body in the form of fat. Here’s a sample meal plan to follow:
4-6 egg whites?1 ounce shredded low fat cheese?1 ounce evoo?½ cup whole grain oatmeal?1/3 cup blueberries (frozen or fresh)?1 packet Stevia sweetener
1 cup 40 cal almond milk?4 cups of leafy spinach?½ frozen banana?1 scoop vanilla whey protein powder?1 tablespoon ground flaxseed
1 can tuna?½ medium apple?1 tablespoon reduced fat olive oil mayonnaise?1 tablespoon regular mustard?1 plain rice cake
Snack:?1 cup 40 cal almond milk?4 cups of leafy spinach?½ frozen banana?1 scoop vanilla whey protein powder?1 tablespoon ground flaxseed
3 ounces chicken breast?1 cup broccoli?3 ounces yam
1 cup 2% cottage cheese?1 tablespoon natural peanut butter?½ cup blueberries
Drink plenty of water with each meal. Your total should be approximately one gallon per day. Do not drink anything but water. Avoid even sugar free drinks and sodas. Studies have shown these drinks lead to weight gain. If you just can’t take it and feel the need to cheat, then drink a diet soda if you absolutely have to. You will want to make sure your gallon of water is spread out evenly throughout the day. Needless to say, you’ll get plenty of exercise going back and forth from to the bathroom.
Take a multivitamin every day. This will help increase your energy and make sure you are getting all the proper nutrients you need.
Do at least 30 minutes of cardiovascular exercise 7 out of the 14 days. This will increase your metabolism and help you create a large calorie deficit that you need. Losing 10 pounds in 2 weeks takes a large calorie deficit, and the only way to do it is to burn plenty of calories doing cardio. It doesn’t really matter when you workout, just make sure you exercise for at least 30 minutes.
Perform at least 3 resistance training workouts. This will compliment your cardio workouts and help you really get a great calorie burn. Make sure to drink a whey protein shake with your spinach right after you workout. Focus on exercises that use major muscle groups. This burns more calories. Spot training muscles does not work and is an ineffective way to burn calories. Plyometric training workouts are a great type of workout to utilize here.
Get plenty of rest. You will need approximately 7.5-8 hours of solid sleep per night. You may find yourself having to take a nap the first few days while your body adjusts to the lack of calories and junk. This is normal and is all part of the detox and rapid weight loss process.
Monitor your weight loss every other day by recording your weight. Normally it’s not necessary to weigh yourself every other day, but in this case you need to because you’ve only got 14 days to drop the pounds.
By following this diet and exercise routine, you should be able to lose 10 pounds if not more. Results depend on your existing body weight. Heavier people tend to lose weight more rapidly, especially at first. If you are an individual who is 25 or more pounds overweight, you will probably be more successful on this program than someone who is already at their optimal weight. Good luck!
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