Top 3 Ways to Lose 10 Pounds in 10 Days

Fast weight loss is difficult for most people, because it requires you to change your lifestyle drastically. With calorie restriction, nutritious food and 1 or more hours of exercise per day, you can lose 10 lbs. in 10 days.


Part 1 of 3: Weight Loss Preparation

  1. Lose 10 Pounds in 10 Days Step 1
    Make plans to change your lifestyle for 10 days to 2 weeks.

    • If possible, commit several months to changing your lifestyle. Short term commitment to weight loss may result in a failure to maintain your weight. You cannot simply change your diet and exercise habits for 10 days and return to old habits.
  2. Lose 10 Pounds in 10 Days Step 2
    Visit your doctor if you have any health concerns. Fast weight loss requires a commitment to health, or you can find yourself becoming ill, malnourished and tired.
  3. Lose 10 Pounds in 10 Days Step 3
    Start taking a multi-vitamin. This may help enhance your diet. Continue taking it after 10 days.
  4. Lose 10 Pounds in 10 Days Step 4
    Get a weight loss partner for 10 days. Do this with a friend, colleague, husband/wife or family member.


Part 2 of 3: Diet Changes

  1. Lose 10 Pounds in 10 Days Step 5
    Pay attention to nutrition labels. Keep a food calorie of your typical daily intake, include beverages and snacks. Add it up so you know what you are currently eating.
  2. Lose 10 Pounds in 10 Days Step 6
    Aim to cut 500 calories or 25 percent of your daily caloric intake from your diet for the next 10 days to 2 weeks.
  3. Lose 10 Pounds in 10 Days Step 7
    Eat at least 300 calories at breakfast. Try to plan your meals so they are equally large to keep from hunger pangs and sluggishness. Add in several 100 to 200 snacks during the day.
  4. Lose 10 Pounds in 10 Days Step 8
    Cut out liquid calories. Do not drink alcohol, juice, milk, sodas. Drink water, tea and small amounts of coffee.
  5. Lose 10 Pounds in 10 Days Step 9
    Try not to eat more as you work out. You may have heard phrases like “Abs are made in the kitchen,” because the largest part of weight loss is a healthy, restricted diet.

    • Experts often say that weight loss is 90 percent diet and 10 percent exercise, since people tend to eat more food as they work out. Exercise will improve your general health and help you maintain your weight, but diet should be the main focus of this 10 day period.
  6. Lose 10 Pounds in 10 Days Step 10
    Fill at least half of your plate with vegetables at every meal. Fruits and vegetables should be the main thing you consume, with nutrient-rich, leafy greens included as often as possible.
  7. Lose 10 Pounds in 10 Days Step 11
    Split the remainder of your plate between lean protein and whole grains. Reduce portions of whole grains considerably, but not completely.

    • Trainers have noted that ketogenic, low-carb diets, usually result in weight gain after a weight loss period.


Part 3 of 3: Exercise Changes

  1. Lose 10 Pounds in 10 Days Step 12
    Plan to exercise 8 or 9 out of the next 10 days. Devote between 1 and 1.5 hours per day to exercise.
  2. Lose 10 Pounds in 10 Days Step 13
    Aim to burn more than 500 calories per workout. You can use machine calorie counts or trainer recommendations, but remember that calorie counts are not always accurate.
  3. Lose 10 Pounds in 10 Days Step 14
    Do cardiovascular exercise for 30 to 45 minutes. Do interval training, at moderate intensity and 1 to 4 minute spurts of high intensity.
  4. Lose 10 Pounds in 10 Days Step 15
    Do strength training for 30 minutes every other day. This is the best way to boost your metabolism. Gaining muscle helps burn fat.

    • You have several choices for strength training. If you have problems with joints, learn a resistance band workout. If you are healthy, sign up to learn about free weights, weight machines or weightlifting classes.
  5. Lose 10 Pounds in 10 Days Step 16
    Eat a high protein, low-fat snack after working out. A smoothie with low-fat yogurt, a small bowl of cottage cheese, celery with peanut butter, a hard boiled egg, or a half a turkey sandwich can do the trick if you are between meals.

    • Make sure you include this snack in your daily calorie plan.
  6. Lose 10 Pounds in 10 Days Step 17
    Weigh yourself at the beginning and end of the 10 days. Continue the plan for up to 1 month, if you want to lose additional weight.

    • Make a plan to maintain your weight by slightly increasing your calorie consumption and exercising at least 5 days per week.

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