1. Develop an exercise plan. Losing weight means burning more calories than you consume. Losing 5 pounds in one week translates to 17,500 calories lost. A combination of cardio and resistance training (weightlifting) leads to higher weight loss than either activity alone. Duration it took me to lose – 10 Weeks (2.5 months) readmore. 02 /8 The turning point. Shop Similar Look. It's not the first time that I have tried to lose weight. I have had several, failed ASTRONAUT DIET: LOSE 10 KG IN TWO WEEKS. The weight loss effects of the astronaut’s diet cannot be denied. It is not uncommon for people to lose 10 kilos in two weeks. The good news is that you don’t have to be an astronaut to take advantage of this amazing food program to lose weight. ASTRONAUT’S DIET: THE RULES OF THE ASTRONAUT’S DIET That can mean losing 5 kilos or more in your first week (for an overweight person). A lean athlete like me, who wants to get rid of the excess fat they collected over a muscle tissue building Cutting an extra 100cal/day cut 10% off the time for like double the "ugh". That bar has then shifted with time, both in response to my own improvement, and external things like the weather. Its possible for a person to loose 2kg per week if they can maintain a 2142cal/day deficit. The big reason is muscle loss. Losing weight does not need a diet, it only requires a healthy lifestyle. Still, without a diet, you could never reach my results and lose 15 kg in only 2 months. Let’s be clear: nobody likes diets. Use the following burn-rate to suit your particular needs: 1000kJ a day (under or over your needs) = around 10kg in about 10 months. 500kJ a day = around 5kg in about 10 months. 2000kJ a day = around 20kg in about 10 months. If you need to lose 10 kg quickly, start by cutting 500 calories from your diet per day. Then, replace high-carb food items like bread with produce and lean proteins like fish, vegetables, and eggs. Instead of snacking, drink water to curb your hunger pangs throughout the day. 5)-Reduce Carbohydrate Intake. Carbohydrates, an important energy source, can lead to weight gain if consumed in excess. To lose weight fast in two weeks, aim to cut back on carbohydrate consumption to 50-100 grams daily, based on age, gender, weight, and physical activity. Whole grains, fruits, and vegetables are all healthful options. Losing 10 kg in just 2 weeks is a challenging goal, but with the right combination of diet, exercise, and sustainable lifestyle changes, it is possible. By following these tips, you can create a healthier, more balanced relationship with food and exercise, setting yourself up for long-term success. cp1Pn02.