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You can look at the image below to get an idea of which carbohydrates you should aim to eat 3. You can safely lose 10 pounds in 2 weeks if you use the following tips as a base to get you started. Im not going to recommend a miracle nutritional supplement, expensive workout equipment, or hokey gimmick. The weight loss tips in this article are supported by scientific research and dont require you to buy anything, starve yourself, or do anything thats dangerous or downright silly. All you have to do is make a few changes to the way you exercise and eat. Stop Doing Hours of Slow, Boring Cardio Forget about spending hours every day on the treadmill to burn calories. Walking at a moderate (brisk) pace will only burn about 295 calories an hour. The better way to exercise for weight and fat loss is to do interval style resistance training workouts. ![]() Studies also show that doing some type of resistance training (calisthenics, kettlebells, weights, etc.) is also superior to cardio for burning off fat, especially abdominal fat, which hurts your health and hides your 6 pack 1. When you workout this way, your body will continue to burn calories from your stored body fat for up to 36 hours post-workout. This means youll continue to lose weight after your workout is done. These workouts will help you build muscle, too, which will have you looking better when the weight you want to lose is off. You can do them with barbells, dumbbells, and machines at your gym. This is because they can be done anywhere, are really effective, and dont require any equipment. You can see an example of a circuit training workout here 2: When you train this way, the key is to choose exercises that train several muscle groups (squats, push ups, pull ups, shoulder presses, etc.). This will make the workout more challenging and burn more calories. Select 4-5 exercises so ensure all of your major muscle groups are being trained. Youll perform each exercise, one after the other, with no rest between sets. Only rest after youve performed the last exercise of the circuit. Below is a sample bodyweight exercise circuit training workout for fat loss. Rest as long as you have to between circuits, and do as many reps as you can with 10 per exercise being your goal. Stick to it, and youll be doing these workouts like a pro. Cut the Carbs This is probably the most important tip to follow. ![]() Best of all, you dont have to obsess over calorie intake or reading labels. Once you lose the weight, you can even eat them, albeit in limited quantities. The foods you need to really limit for the next 2 weeks include processed carbohydrates (bread, cookies, pasta, rice) and simple sugars (candy, fruit juice, and soda).
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