Weight loss is a gradual process as the combination of proper diet and exercises burn away the excess fat. However, there are times when you need to lose a little weight quickly perhaps to look your best for a wedding or other event.
While it’s simply not possible to safely burn 10 pounds of pure body fat in just one week. You can safely lose 5 pounds in a week. Following the recommendations in this article, I lost 6.4 pounds the first week. I don’t feel dehydrated, but apparently, the first few pounds are water.
The process of losing weight quickly is almost entirely based on your diet. While exercising help, your diet will be the primary factor in dropping 10 pounds quickly.
You’ll need to know how many calories you are consuming now so you can create a new, temporary diet with the right target goal. If you are currently dieting, then you should be ready to cut even more away so you can drop the weight faster.
By making some small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just 10 days, hitting your weight loss goals quickly and easily.
The reason most of the fitness instructors and nutritionists say you can’t lose 10 pounds in 10 days is that they see only the mathematical aspect of weight loss.
With other words, they say you need to lose one pound daily, which is a deficit of 3500 calories. And yeah, that’s close to impossible.
But they’re talking about fat loss, not weight loss. And these concepts are not the same, even though they sound pretty similar. Weight loss and fat loss are two different concepts.
So to lose 10 pounds in 10 days, we’re going to create a calorie deficit by using these easy tips that have been specially crafted to help you lose those 10 pounds fast and to give you your desired body.
Let’s dive in folks, shall we?
7 Weight Loss Tips To Lose 10 Pounds In 10 Days
1. Resistance Training
Resistance training is a type of physical activity that involves working against some type of force to build muscle and increase strength. In addition to other health benefits associated with resistance training, it may boost metabolism to make weight loss even easier.
Using gym equipment or performing bodyweight exercises at home are two easy and effective ways to start resistance training and enhance weight loss.
Studies show that resistance training can preserve fat-free mass and increase metabolism to boost weight loss. Similarly, another study in 61 people indicated that nine months of resistance training increased the number of calories burned at rest daily by an average of 5% (1).
So, help yourself to stay on course by keeping your chin up and setting those goals that are very achievable. Commit to improvement; intend to lose 10 pounds in 10 days.
Keep in mind and set as your goal the kind of body you want, love your body now and while it is in transition. It’s all yours if you want it! You always can have it!
2. A Healthy Diet Is A Healthy You!
It is a particularly wrong notion to think that not eating is the same as being on a diet. Being on a diet is to ensure that you are eating healthy and very nutritious food repeatedly, in order to lose weight or maintain it. It is especially used to describe cutting back on calories to promote weight loss.
Let me emphasize really that starving yourself is not the same as dieting; rather it is starving your craving.
Getting your taste buds used to wholesome meals that are better suited for your body can be quite tricky and requires discipline. It entails not going with what you would have preferred on a normal day.
In dieting, it is important that you stay away from the following:
- Excessively carbonated drinks like that bottle of coke you so love to consume which is said to contain about 8 cubes of sugar
- Processed foods like pizza, jollof rice, fried stuff and other foods that have their major ingredient in fat and oil
- Too much carbohydrate.
- The protein, vegetable and low-fat lifestyle moderately
- More of water consumption especially before meals as a way of preparing your digestive system
- More fiber-containing foods and eat more fruits
- Drinking more coffee because of its caffeine content that boosts your energy level so you can do your daily exercise.
Refined carbs, which are low in nutrients, can cause spikes and crashes in blood sugar levels. Research shows that a higher intake of refined carbs may be linked to higher body weight and increased belly fat.
Increasing your fiber consumption has been linked to decreases in both calorie intake and body weight.
Aim for at least 25–38 grams of fiber daily from foods like fruits, veggies, legumes and whole grains to optimize your health and increase weight loss (2).
7 Days Weight Loss Diet Plan to Lose 10 Pounds In 10 Days
Day 1: Eat only low-sugar fruit today. No bananas! Choose berries, pomegranates, and any citrus you like. Drink 2 .5 litre of water.
Day 2 Vegetables only. Start the day with a boiled potato. Eat the salads of your choice, and Drink 2 .5 litre of water.
Day 3: You can eat fruit and vegetables today. No potatoes nor bananas. Drink 2 .5 liter of water.
Day 4: Eat eight whole bananas today. Make and eat today’s basic vegetable soup recipe. Drink three glasses of milk. Also, Drink 2 .5 litre of water…
Day 5: Eat six small tomatoes today plus a serving of plain, boiled rice. You can also eat more vegetable soup, berries, apples, oranges, and grapefruit. Drink at least 2 .5 litre of water.
Day 6: Eat a small portion of rice. You can have vegetable soup 3 times. Drink at least 10 glasses of water.
Day 7: Eat a small portion of rice. You can have vegetable soup and vegetable salad today. Drink at least 10 glasses of water, plus your favorite fruit juice.
When you are about to buy or eat something, be sure that its calorie content is not too much. Remember that little calories add and become those extra pounds that are disturbing, therefore be mindful of what you take in and eat your way healthily, so as to lose your 10 pounds in 7 days.
Note – After following this diet plan religiously, you may have to get smaller dresses!
3. Eat Small Portions
In the previous tip, we look at what to eat and what to avoid. What to cut back on a bit and what to bring on board. I am certain that with the right attitude, you are bound to love your new diet.
It is however imperative that I warn you to never overeat. Eat small but not so small that you experience nutrient deficiency. Eat just enough to eat those 10 pounds away.
It is better to eat seven small portions a day than to gorge on three square meals that will only get you bigger. Use smaller utensils and cook smaller portions of meals daily as you try to lose 10 pounds in 10 days.
4. HIIT Exercises
This is the most effective and recommended way to cut down calories. Working out on a daily basis is not only going to help you shed off those 10 pounds, but it also gonna increase your stamina, balance, and strength.
High-intensity interval training (HIIT) is a type of exercise that alternates between quick bursts of activity and brief recovery periods, keeping your heart rate up to boost fat burning and accelerate weight loss.
Adding HIIT to your routine can be an incredibly effective tool to lose 10 pounds in 10 days. HIIT can burn more calories than other forms of exercise, thereby increasing weight loss and fat burning.
Another study showed that men who did HIIT for just 20 minutes three times per week lost 4.4 pounds (2 kg) of body fat and 17% of belly fat over 12 weeks — without making any other changes to their diet or lifestyle (6).
To get started, try switching out your cardio and doing one or two HIIT workouts per week, alternating between running and walking for 30 seconds at a time.
You can also experiment with other activities in your HIIT workouts, such as jumping jacks, squats, push-ups and burpees.
5. Sleep Well
Studies have shown that some really vital hours of good sleep can, in fact, keep those scary pounds away. A study in 245 women found that improving sleep quality and squeezing in at least seven hours of sleep each night increased the likelihood of successful weight loss by 33% (7).
What this means is that you can sleep the pounds away. When you are asleep, there are no crazy cravings and you don’t have the urge to reach out for unhealthy foods. You just sleep.
If you want to test this theory, check and write down your current weight, sleep well for the next 3 days and check your weight.
Finally, limit your sleep for the next 3 days and recheck your weight. Magic right? So, sleep good and get as much rest as you can because you need to sleep your way to lose 10 pounds in 10 days.
Keep in mind that sleeping enough means having a restful 8-hour sleep, setting a regular sleep schedule and minimizing distractions before bed to optimize your sleep cycle and reach your weight loss goals.
6. Practice Intermittent Fasting
Intermittent fasting can improve metabolism, increase fat loss and preserve lean body mass to aid weight loss. Intermittent fasting involves cycling between periods of eating and fasting, with fasts typically lasting 16–24 hours.
It can reduce the amount you eat by limiting the time frame in which food is consumed, possibly enhancing weight loss. In fact, some research shows that intermittent fasting can be a powerful tool for weight loss and may be equally effective as calorie restriction (8).
It may also increase levels of human growth hormone (HGH), an important hormone that has been shown to increase fat loss and preserve lean body mass (9).
There are many different ways to do intermittent fasting. Many commonly involve picking an 8–10-hour window to restrict food intake each day.
Find a method that works for you and your schedule.
7. Be Consistent
What this simply means is that no matter how you feel or what happens, just keep going! Let your heart pound well!
Feel the rush and the adrenaline coursing through your system! Your body will not like it, it will complain but the more you keep at it, the better it gets. You can then increase your daily routine.
Push hard enough to lose excess pounds. You do not want to lose 10 pounds in 10 days, only to gain 20 in 5 days. Terrible right?!
So, you see that it really is not so difficult to lose weight and stay healthy. Close your ears to the Nays and embrace the Yays. The best part is that if you diligently follow these tips, you can lose 30 pounds in 30 days!
While losing 10 pounds in 10 days may seem like a lofty goal, it’s entirely possible by making some simple modifications to your diet and lifestyle.
Take it one step at a time and make a few small changes each week to lose weight safely and sustainably, keeping it off long term. With a little patience and hard work, you can reach your weight loss goals and improve your overall health in the process.
Amazing right? Good luck losing those pounds and see you on the other side after being able to lose 10 pounds in 10 days.