Losing ten pounds in ten days is not an easy endeavor. Start by following a strict diet. Cut carbs and sugar. Consume more protein and water. Cut 500 calories each day. Eat smaller, more frequent meals. Work out and exercise. Focus on cardio and walk a lot. Maintain a healthy lifestyle for lasting effects.
1: Cut carbohydrates
To lose weight quickly, you should eliminate the sugars found in most carbohydrates. Simple, or bad, carbohydrates include foods like bread, pasta, and potatoes. All carbohydrates break down into glucose which provides your body with energy. In a weight loss study, people who cut out carbohydrates were more likely to lose weight than going on a low-fat diet.
Cutting out carbs will help suppress your appetite and lower your blood sugar.
Complex carbohydrates, or ‘healthier’ carbohydrates, are found in whole wheat, vegetables, fruits, and beans. These do not have to be completely eliminated from your diet but should be eaten in moderation.
2: Eliminate junk food
Junk food will stop you from losing weight. Eliminate it totally from your diet and from your home. You should remove junk food from temptation; clean out your pantry, fridge, and freezer.Avoid eating out at restaurants where these temptations are present. Some junk food to avoid include:
Sugary drinks – This includes any drink that has sugar as an ingredient. The most common of these is pop/soda. However, some fruit juices have added sugar.
White bread and pasta
Butter or margarine
Pastry, cookies, and cakes
French fries and potato chips
Processed meats and cheeses
High calorie coffee drinks
Most fast food
Most processed foods
Foods high in sugar
3: Eliminate sugar from your diet
The American Heart Association recommends an adult woman only eating six teaspoons of (about 100 calories) of sugar per day. To lose weight rapidly, you may need to eliminate even this much.
Just because you cut junk food from your diet does not meet you have cut all sugars. Sugars can be hidden in foods such as breads, condiments, and sauces. Always check your nutrition label for the sugar content in food.
4: Increase protein intake
When trying to lose weight, upping your protein intake may be the key. Protein will help you lose weight but keep muscle mass and help you burn calories more quickly. Consider doubling or even tripling your recommended daily amount (RDA) of protein to lose weight.
Your RDA will depend on your gender and height. For example, a 5’5” (165 cm) woman should eat around 90g of protein a day.
The average protein intake, for weight maintenance, for the average adult is 0.8 grams per kilogram of body weight. To calculate individual need, multiple your body weight, in pounds, by .36. This will give your RDA of protein in grams.
Healthy proteins include greek yogurt, cottage cheese, eggs, steak, ground beef, chicken breasts, yellowfin tuna, halibut, salmon, anchovies, navy beans, lentils, peanut butter.
5: Increase water intake
Studies show that drinking 16oz of water before a meal will help you lose weight. It makes you feel more full and helps keep you hydrated.
You should drink around 8, 8oz glasses of water a day to stay hydrated. However, you need to drink more if you are exercising more. Drink enough that your urine is light in color.
6: Limit salt
Studies have shown that the reduction of sodium in diets can help rapid weight loss.
Avoid eating salty foods to reduce salt. Further, many pops/sodas have a high salt content. Always check the nutrient label for salt content in foods.
Limiting salt can also help reduce your blood pressure.
Doctors recommend a salt consumption of around 1,500-2,300mg of salt per day.
Processed foods can be high in salt. If you did not freshly prepare a meal, always check for nutritional information. There may be more sodium in what you are eating than you realize.
7: Eat a 500 calorie deficit
To lose weight, you should calculate how much calories you’re burning per day and eat around 300-500 calories less than that. However, be careful not to restrict yourself too much. On average women should eat no less than 1500 calories a day and men no less than 1700. You must be careful with this! You should not starve yourself; that will make you sick and feel miserable.
To calculate your daily calories, you should consider how many calories you are burning at rest and how many calories you are burning during exercise.
There are a number of helpful guides online to tell you how many calories specific exercises burn.
There are even online programs that will do the math for you. Do an internet search for “calorie calculator” or “calorie tracker.”
The number of calories you will need to consume depends on your weight loss goals, age, gender, fitness level, and height. If you are a 5’5” (165cm), 150lb (68kg) woman who does light exercise, you will want to eat around 1,100-1,500 calories to lose 1-2lbs per week.
8: Eat smaller, more frequent meals
Eating smaller, healthier meals, more frequently will make you feel better and give you more energy. It will also stop you from feeling hungry which will eliminate your temptation to eat more. There are a number of diets out there you can try, but you should always try and hit your calorie limit each day. Consider a diet similar to this one:
Breakfast — 1 cup (8 oz) of fruit, 1 cup (8 oz) yogurt.
Snack on 4 oz cup of sharp cheddar cheese (90 calories) or 3 tablespoons of humus (90 calories)
Lunch — Large salad of lettuce, tomatoes, and small amount of low calorie dressing. 1 cup (8 oz) of vegetables or fruit.
Snack on 3 tablespoons of dried cherries (75 calories) or 2 kiwis (90 calories).
Dinner — 6 oz baked chicken breast, 1 cup (8 oz) broccoli, 1 cup (8 oz) fruit.
Snack on 1 cup of unsalted nuts or 1 cup of raw vegetables.
Try to eat every three hours to keep your metabolism moving.
9: Pay attention to nutrition labels
Keep a food calorie of your typical daily intake, include beverages and snacks. You can add up calories and other helpful nutritional information just by reading these labels. A nutrition label contains many useful facts.
Recommended serving size
Calories and calories from fat
Percentage of nutrients (and daily value percentage)
Footnote – This will list the recommended daily value (DV) of nutrients.
10: Concentrate on cardio workouts
Cardiovascular workouts gets your heart pumping and will help you burn fat and lose weight. Concentrate on these types of workout for quick weight loss. Follow this cardio workout every day to lose weight quickly.
Cross jacks — You will want to do this in between each of the following moves. To do a cross jack, stand with your feet hip-width apart with your arms at your side. Jump your feet wide as you cross your arms overhead. Then, jump feet together crossing one foot in front of the other as you cross your arms in front of your hips. Do this for 30 second to a minute, switching positions on each jump.
Single leg balance — Balance on one leg, with other leg bent with foot slightly off the ground in front of you. Place your hands on your hips and lower into a squat, keeping foot off the floor. Maintain your squat throughout. Do 10 reps on each side.
Crawl — Lower yourself into a push-up form. Step your foot forward, bringing your knee toward the elbow and reach forward with opposite hand. Switch sides and repeat. Stay in crouched position throughout and crawl for 30 seconds and then reverse movement.
Wall slide — With your back facing the wall, lie on your left side and rest your head on your left hand. Put your right hand on the floor for balance. Placing your right heel on the wall behind you, slide foot as far up the wall as you can. Lower slowly. Do this for 10 reps and then switch sides.
Lunge to push-up — With your feet hip-width apart, put your hands on your hip. Step forward with your right leg and lunge. Lean forward over your thigh and place your hands on the floor, over your right foot. Step foot backward so you are in a push-up position. After counting to ten, press up and return to lunge form. Switch legs and repeat for 10 reps.
Pendulum – Balance on your right leg and bend your left leg behind you. Place your right hand on your hip and lower into a squat on your right leg. Reach your left arm above your head and lean back slightly as you extend your left leg forward. Hold for ten seconds. Switch legs and repeat for 10 reps.