- 20 Simple Ways to Lose 10 Pounds In a Week
- Proper Sleep:
- Lose 10 Pounds in One Week: A 7 Day Diet and Workout Action Plan
- 7 Day Diet Plan To Lose 10 Pounds
- How to Lose 10 pounds in 1 Week – 1st day (Monday)
- How to Lose 10 pounds in 1 Week – 2nd day (Tuesday)
- How to Lose 10 pounds in 1 Week – 3rd day (Wednesday)
- How to Lose 10 pounds in 1 Week – 4th day (Thursday)
- How to Lose 10 pounds in 1 Week – 5th day (Friday)
- How to Lose 10 pounds in 1 Week – 6th day (Saturday)
- How to Lose 10 pounds in 1 Week – 7th day (Sunday)
- 5 Key Tips If You Want to Lose 10 Pounds in 1 Week
- How to Lose 10 Pounds In A Month – 5 Tips That Actually Worked For Me
- 50 Ways to Lose 10 Pounds Fast
- Lose water weight.
- Try intermittent fasting.
- Track your diet in a food log or journal.
- Cut back on sugar-sweetened foods.
- Replace refined carbs with healthy alternatives.
- Ditch the junk.
- Don’t skip breakfast.
- Understand portion sizes and stick to them.
- Shrink your portion sizes.
- Cut back on alcohol if you haven’t already.
- Eat more often.
- Stop eating low-fat.
- Focus on food quality rather than counting calories.
- Have a healthy appetizer.
- Keep eating your favorite foods.
- Don’t diet.
- Hard-boiled eggs
- Black tea
- Plant protein
- Water-based foods
- High-fiber foods
- Sweet potatoes
- Make a workout schedule ahead of time—and stick to it!
- Do what you already know.
- Maintain a consistent workout schedule.
- Work in burpees.
- Try high intensity sprints.
- Incorporate intervals.
- Use a versaclimber.
- Lift heavy.
- Stop cheating reps.
- Clean your house.
- Hide your vices.
- Get 6 to 8 hours of sleep per night.
- Manage anxiety.
- Move more.
- Don’t miss a day.
- Meal prep your food.
- Weigh yourself regularly.
- Reassess your body’s needs regularly.
- Get into a routine.
- How to Lose 10 Pounds in 3 Weeks
- Is it Possible to Lose 10 Pounds in 3 Weeks?
- Isn’t Fasting Easier?
- How to Lose 10 Pounds in 3 Weeks: What you Need
- Week 1
- Week 2
- Week 3
- The End
- How to lose 10 pounds in 2 weeks?
- how to lose weight in 2 weeks naturally
- High protein diet and weight loss
- factors affect weight loss
- Be careful
20 Simple Ways to Lose 10 Pounds In a Week
Losing weight seems an uphill task to many, especially when you need to lose weight in a couple of days. And especially when you need to look good for an upcoming occasion or event. For achieving quick weight loss like ten pounds in a week, people often resort to crash dieting or spend hours sweating out in the gym. In fact, there are countless fad diets that enable you to shed pounds in a couple of days, but they have detrimental effects on your body and health, leaving you sick, hungry and nutrition deprived.
Of course, there are other painless ways to achieve this goal without dieting. All you need to do is maintain a healthy lifestyle comprising of nutrition, fitness, proper sleep and hydration. The best part is that these strategies not only enable you to lose ten pounds in a week’s time, but also help you to maintain a healthy weight in the long run.
Nutrition is one of the most important parameters that should be kept in mind while following a weight loss regime. Having a balanced diet is important to ensure that you don’t feel nutrition deprived. If you want to lose ten pounds in a week, you need to take care of the following things in terms of nutrition.
1. Consume Fewer Calories Than You Burn:
Watching your calories is of prime importance when you are trying to lose weight. In fact, the secret to weight loss is to consume fewer calories than you burn. It should be kept in mind that one pound of fat is equivalent to 3500 calories. Thus, you need to burn 3500 calories more than you take in with food. But this does not mean that you go into starvation mode. All you need to do is shave off 500 calories in a day through dietary changes and exercise to avoid gaining 1 to 2 pounds each year. Instead of resorting to crash dieting, it is advisable to consume about 1200 to 1600 calories daily and keep a food journal to count your calorie consumption.
2. Burn 5000 Calories More Than You Take In
In order to lose 10 pounds in a week, you need to burn 5000 more calories than you take in per day. Agreed, that’s too much for an average person, but you have to push yourself to achieve this goal. Also, it should be kept in mind that an average person burns about 2000 calories while doing normal routine activities. This means that if you consume exactly 2000 calories through food every day, you will neither gain nor lose weight. To burn extra calories, you can make simple changes in your lifestyle like walking instead of driving, taking stairs instead of the lift and simply breathing.
3. Do Not Skip Breakfast:
Breakfast is, undoubtedly, one of the most important meals of the day and skipping it in an urge to cut calories is not at all a great option. In fact, several studies have shown that people who had breakfast regularly had comparatively lower BMIs than breakfast skippers. So, kick start your day a healthy and nutritious way by having a bowl of oatmeal or whole grain cereal topped with fruit or low fat dairy. You can also have scrambled eggs to fulfil your protein requirements, but avoid heavy and oily foods for breakfast.
4. Incorporate Lean Proteins In Your Diet:
Incorporating lean proteins in your meals and snacks will keep you from overeating by keeping you full for longer. You can try 98% lean beef, skinless chicken breast, eggs and certain fish like salmon. For vegetarians, soy products like edamame or tofu, low fat yogurt, peanut butter, nuts and beans are good sources of lean proteins. Besides, it is advisable to have frequent meals at an interval of 3 to 4 hours to maintain your blood sugar levels and avoid overindulgence.
5. Cut the Consumption of Simple Carbohydrates:
Simple carbs, also known as refined carbohydrates, get absorbed by our body quickly but provide zero nutrition. So it is advisable to stay away from simple carbs like cookies, candies, molasses, honey, cakes and other baked sweets, and packaged cereals.
6. Opt for Complex Carbs:
Replace the refined carbohydrates with complex carbohydrates as they are packed with fibre and other nutrients. Besides, they get digested by the body and released into the blood stream comparatively slower. So incorporate complex carbs like brown rice, whole-grain pasta, beans and legumes, vegetables like asparagus and fruits like apricots in your diet.
7. Avoid Fast Food:
Fast foods are synonymous of unhealthy foods. Besides being loaded with trans-fat, fast foods like fries, burgers and shakes contain a whopping amount of sugar and salt which can cause you to pile on the pounds. They are also nil in terms of nutrition. Hence, if you want to shed ten pounds effectively, it is advisable to avoid fast foods completely.
8. Eat Smaller Portions:
It will be, indeed, pleasing to know that reducing your portion size by 10% to 20% can also lead to weight loss. You can trim your portion size by using smaller bowls and plates or measuring cups to measure your portion sizes. Eating smaller frequent meals will not only keep you full, but also boost your metabolism, thus leading to weight loss.
9. Opt for Lighter Alternatives:
One of the ways to accelerate weight loss is to switch to lighter alternatives in food. In other words, you should use low fat versions of dairy products, mayonnaise, salad dressings, etc. You can use salsa or hummus as a dip, mustard as spread on sandwiches instead of butter, skim milk instead of cream in your coffee and roasted sweet potatoes instead of white potatoes. These simple substitutions can make quite a difference to your weight as well as health.
10. Avoid Late Night Snacking:
We can’t deny the fact that most of us indulge in mindless late night snacking while watching television or late night working. We don’t realize that we are loading our bodies with unnecessary calories by doing so. It is advisable to have your dinner before 9 at night. If you want to have dessert, you can have a bowl of light ice cream or frozen yogurt. After that, just brush your teeth so that you are less likely to eat or drink anything else.
11. Eat Low and Medium GI Foods:
Foods that have a high glycemic index should be avoided as they create a surge in the sugar levels. This would ultimately cause spikes in insulin levels and increase fat storage in the body. Low GI foods, on the contrary, cause small fluctuations and gradual rise in insulin and blood sugar levels. Besides keeping you fuller and providing your energy, they aid in weight loss and minimize the risk of diabetes.
Proper hydration is as important as proper nutrition for maintaining the ideal body weight. Hydration is an important aspect of health that most of us ignore. It not only keeps your body cool, but also helps to keep several diseases at bay.
12. Drink Plenty of Water:
Hydration is regarded as synonymous with water and drinking plenty of water is, undoubtedly, one of the best ways to keep oneself hydrated. Ensure to drink at least 8 glasses of water in a day. Besides being devoid of calories, water keeps you full such that you are less likely to overeat. To avoid hunger pangs in between meals, you can have a big glass of water. Apart from water, there are other ways of hydration. Unsweetened green tea, for instance, is a good option as it is rich in antioxidants and has zero calories.
13. Avoid Liquid Calories:
As stated earlier, to achieve the desirable weight loss, it is important to control the intake of calories and liquid calories are no exception. The processed fruit juices, energy drinks and aerated drinks might appear tempting, but they load your body with about a third of your entire calories for the day. Instead, you can quench your thirst with water, citrus juices or 100% percent fruit juices. Vegetable juices are also a nutritious option to satisfy your hunger in between meals. Alcohol calories should be particularly avoided as they add up quickly. So it is advisable to restrict the consumption of wine or cocktails to weekends in order to save calories.
If you are serious about losing 10 pounds in a week, you need to pay attention to your fitness. However, this does not mean you have to spend hours in rigorous workouts at the gym. But, it is important to incorporate regular physical activity in your regime so that you can effectively burn calories. Fitness is not just about exercise, it also includes walking, sports activity, dance, etc. Given below are a few ways to stay fit.
Compound exercises involve working out multiple joints and are considered the best bodyweight exercises. For instance, the exercises performed below navel work out your quadriceps, hamstrings and gluteus, the three largest muscle groups in your body. They create minor afterburn tears in the muscle fibres, causing a large burn in calories post workout as a lot of energy is required to repair those tears. You can try compound exercises like bench press, squats, clean and press etc.
Cardio is basically an aerobic exercise that involves steady and repetitive movements using a person’s arms and legs to increase blood circulation and blood flow throughout the body. Covering a duration of 15-20 minutes, it helps maintain 60-80% of your maximum heart rate.
16.Medicine Ball Slam:
This is a simple and energetic workout that can really help in burning calories. With your feet wide apart, lift a medicine ball overhead. Now slam it down on the floor as hard as possible slightly squatting and using your abdominals. Then pick the ball up, stand up and repeat the process. Try to do as many reps as you can in 30 seconds.
17. Weight Training:
Weight training is another way to lose weight effectively. In fact, it is a misconception that weight training is meant for building bigger muscles and not losing weight. Weight training if done properly can speed up your fat burning process during workouts and even long after the workout is over. Training with weight is anaerobic in nature that burns carbohydrates. Unlike aerobic training, it helps build lean body mass. But it accelerates your metabolism, causing you to burn more fat. To effectively lose 10 pounds in a week, it is advisable to indulge in weight training routine involving compound exercises at a higher intensity level.
Walking is also an important part of your fitness regime. This aerobic activity is equally effective in burning calories and can be done by almost everyone! Try using your legs instead of a vehicle, use stairs instead of an elevator or just go for a morning walk. If you find all these to be difficult, you can simply use the treadmill. All you need to do is grab an opportunity to burn extra calories. You can use a pedometer to keep track of the number of steps you take during the day to find out the exact number of calories burnt.
19. Cross Training:
Cross training is another interesting way to work out your body muscles and burn extra calories. It comprises of different endurance, strength and aerobic exercises that work out different parts of your body and thus, keep you from getting bored.
20. Quality of Sleep:
Research has proved that sleep deprivation can cause you to gain weight. This is simply due to the fact that the longer you are awake, the more you are likely to eat. In fact, it is a common scenario that people who are in late night working often have several cups of coffee to avoid feeling sleepy. The result is clear, they consume extra calories. The duration and quality of your sleep influence the production of certain hormones which are directly linked with your appetite. While sleeping, you lose weight through two processes, namely respiration when you exhale and transpiration through your skin, also called sweating. All these factors contribute to weight loss
Your trainer and friend,
Lose 10 Pounds in One Week: A 7 Day Diet and Workout Action Plan
Can I really lose 10 pounds in one week? AND is it safe? The answer to both is YES! yes if you discipline yourself and put effort into it…AND…another YES if you exercise and eat properly.
If you really want to lose 10 pounds in one week and you’ve put your mind into it, this post is gonna give you the action plan you need.
The best thing is – i tried it out myself and it worked for me when I wanted to lose my baby weight! BUT first, please determine your ideal weight for your height. Check your BMI.
Now aside from the weekly exercise routine above that I posted on Pinterest, I made sure to follow a meal by meal plan and I added a bit of activity which I’m gonna highlight below. It’s not as difficult as what you might think it is.
Now let’s dive into the plan…
7 Day Diet Plan To Lose 10 Pounds
For a good start: Sunday + Green Tea
This is ideal if you’re a working mom like me. I get some rest and I can plan ahead for the working week. Take note you have to set a schedule else you won’t achieve anything. Since the goal is to lose 10 pounds in a week, set a weekly long calendar for that.
Start with drinking green tea to detox your body after Sunday dinner. Green tea is a good source of antioxidants and it’ll help clean your system and it speeds up your metabolism.
I like to have 2 cups at least. Choose the decaf green tea if you don’t want caffeine. This is a good start for your week long weight loss plan.
How to Lose 10 pounds in 1 Week – 1st day (Monday)
When you get up, drink a glass of lemon water cold or hot. Do it before eating anything and only eat something after 30 minutes of drinking it. This drink prepares your body for the rest of your day.
My combo for Breakfast: Hard boiled egg, black coffee, fruit salad bowl
Drinking black coffee in the morning help you eat less since coffee tends to change the way you taste the food. Pair your coffee with one hard boiled egg and one large fruit salad bowl. Why hard boiled egg and fruit salad bowl? Egg is a killer weight loss food. It contains less calories and is super rich in protein, essential minerals, and healthy fats. On the other hand, fruit salad bowl makes for a nutritional powerhouse since it contains antioxidants and vitamin C..BUT.. for it to be more effective, you should add berries like raspberries, blueberries or strawberries.
My combo for lunch: Organic bacon + Chicken breast + Romaine lettuce
There are organic bacon you can find that has no preservatives and is full of vitamins like zinc, potassium, selenium and all. It’s good to keep your brain healthy.
Chicken breast without the skin or any breading is still healthy. It’s packed with lean protein good for your body’s energy level without much calories. A single serving has 102 calories.
Romaine lettuce contains only 15 calories for every 100g of serving. It has an anti-diabetic component, called lactucaxanthin, that can curb cravings and hunger by regulating your blood sugar levels.
My combo Dinner : Carrots + Broccoli + Grilled Salmon
This is your last meal for the day. Eat it at least 2-4 hours before you go to bed and that’s it no more snacks! If you have the urge to eat snacks or something just drink the green tea instead before 11pm. You’ll thank me later.
Recommended exercise: Walk for 30 minutes to 1 hour
Walking, especially brisk walking, can help you to burn at least 600 calories within an hour… AND… a tip – keep yourself active whole day! Don’t sit too long; find a reason to walk as much as possible.
How to Lose 10 pounds in 1 Week – 2nd day (Tuesday)
Again, drink a glass of lemon water cold or hot.
2nd day will be about vegetables. You can eat them boiled, raw, or in a salad
My combo Breakfast: Carrot smoothie and Beet
This smoothie is a light alternative for you to keep you hydrated and you can get rid of the “earthy” kick by adding lemon. Other option is Kale.
My combo lunch: Bowl of spinach salad + Zucchinis and cabbage strips.
Spinach salad does wonder for weight loss and you can make it more effective if you add in 1-2 tbsp of apple cider vinegar and coconut oil. Apple cider vinegar blocks some enzymes that are responsible for food cravings AND coconut oil is rich in fatty acids that boost your metabolism.
My combo Dinner: Halloumi cheese Plate + Avocado
This is the end of your second day meal plan. After eating dinner, drink green tea. NO SNACK AFTER.
Recommended exercise: Walk for 30 minutes to 1 hour
Again, keep yourself active the whole day. Take a walk as much as you can. I found doing household chores too effective in burning calories.
How do you feel after the second day? Did you feel any changes? Let’s move on.
How to Lose 10 pounds in 1 Week – 3rd day (Wednesday)
For third day, start your morning by drinking lemon water again!
Recommended for Breakfast : Coffee (Bullet proof)
So for the 3rd day, we’ll not gonna have full breakfast and just have coffee instead. I bet you’ll think this will not gonna last you through lunch time.
BUT the coffee isn’t an ordinary coffee, it’s what you call as Bullet Proof coffee. This coffee doesn’t only have the power to keep you alert or awake, it also has the power to keep you satiated making it a good substitute for breakfast.
Bullet Proof coffee is a mix of grass fed unsalted butter and medium-chain triglyceride (MCT) oil. This kind of oil has two hormones that promote the feeling of fullness thus making it an effective weight loss component. On top of that, the omega 3 enriched grass-fed butter triggers fat loss.
My combo for Lunch: Beet Sesame Salad + Orange
This works best for me especially if you add in arugula! Arugula is similar with broccoli. Two cups make for a great choice, two cups only have 80 calories.
Recommended Dinner: Chicken Casserole
This makes for a low calorie dinner. You can add in some pork rinds for a crispy casserole top.
And then after dinner, end your day with 1-2 cups of green tea.
Recommended exercise: HOT yoga class.
It’s not necessary for you to do all the moves. You just need to attend the class and let the temperature of the room make you sweat like hell. Doing yoga in a hot room will help you burn 800 calories.
If you don’t like yoga, you can be as creative as possible. You can have outdoor activities with your kids etc. the possibilities are limitless.
If you’re still reading this, good job you’re half way done! Now into the 4th day.
How to Lose 10 pounds in 1 Week – 4th day (Thursday)
As always, start with drinking lemon water. And this is how your meal plan will go. Not much explanation here as the meals here are pretty popular but they all work for weight loss.
My combo for Breakfast: Black coffee + Scrambled eggs
Recommended for Lunch: Tuna Avocado Salad
Recommended for Dinner: Shrimp Mushroom Zoodles
Recommended Exercise: 1 hour brisk walking or pick your favorite activity, gardening, doing the laundry, anything just to get yourself moving.
How to Lose 10 pounds in 1 Week – 5th day (Friday)
This is the last working day of the week.
As always start your routine with drinking lemon water.
Have some chia seed power breakfast. What you need to do is soak the chia seed in almond milk overnight and then add some chocolate powder protein. I guarantee that you’re gonna have a productive day by having this.
My combo for Lunch: Pomegranate salad + Pecan
My combo for Dinner: Chicken and Asparagus Lemon Stir Fry
Exercise: Walking or your pick of favorite activity
How to Lose 10 pounds in 1 Week – 6th day (Saturday)
Finally we’re nearing the end of our week long 10 pound weight loss plan! wohoo! Good job if you’re still reading this. It only means you’re really serious about this.
So how’s your progress?
Let’s give it a push! so for today we will do intermittent fasting.
Because it’s Saturday and most likely you’re on your day off, it’s the best time for you to do the 16-8 gentle intermittent fasting.
16-8 intermittent fasting means you fast for 16 hours and then you have an 8-hour feeding window to make up for it. It’s not as hard as it sounds to be. On my end, I stopped eating anything around 7pm until 11am morning the following day. You can just sleep until the next brunch time! You can also go for 20-4 intermittent fasting if you can and just drink water if you become hungry.
As usual, recommended exercise is brisk walking or any physical activity you want to do – just keep yourself active.
How to Lose 10 pounds in 1 Week – 7th day (Sunday)
Okay if you’re still reading this, you’re at the LAST day! Woo-hoo!
For the 7th day, don’t go on scale yet ‘cause you still have to put in effort for 10-12 hours. To maximize the result, follow the steps below:
First you need to continue the 16-8 intermittent fasting.
For lunch, I would have a Cajun chicken lettuce wrap with sesame seeds, green onion and carrots. During lunch, it’s important to keep your meal moderate.
The same with what you should do at the previous days, go for a walk for 30 minutes to 1 hour. Be active.
For dinner on Sunday, I would have brown rice with vegetable soup.
For the whole day, be sure you drink enough water and green tea.
After dinner, about the same time you checked your weight 7 days before. you can check your weight now and see if there’s improvement!
5 Key Tips If You Want to Lose 10 Pounds in 1 Week
Before I end this post, I just wanna share with you the 4 things you need to take note when trying out this weight loss plan below:
- Be aware of the calories you put into your body. Use calorie calculator to track your intake.
- Don’t forget to exercise and keep yourself active.
- Drink a lot of water
- Commit to a long term weight loss program, after trying out the 7-day plan
- Put your mind into it! Be disciplined.
That’s it! If you really followed the meal and the workout plan I posted on Pinterest and here you will definitely achieve the weight loss goal you have.
If you’re gonna try this out, let me know how was it? leave a comment below and let me know how much you lose!
Some of the links in this post might be affiliate links. This means that if you click on the link and make a purchase, I’ll receive a small commission – at no extra cost for you, which helps me cover the costs for this blog.
Last updated on February 1st, 2020 at 07:38 am
Okay, if you’re freaking out, because you don’t know how to lose 10 pounds in a month, I’m gonna be a good human and share 5 things I have done in the past that have helped me lose weight, whenever I needed and will help you too…IF you apply them of course. They do not work if you just read over them.
So if you’re going on vacation, to a wedding or you saw a picture of yourself eating pizza and did not look like Giselle, calm down – read through these, see what you can do and what you want to do less of to get that weight off. The time is gonna go by anyway.
There were many times in my life when I needed to lose 10 pounds in a month, sometimes in a week, and in very extreme cases in an hour.
Was I successful? Yes, and no and no.
Because if you want to lose 10 pounds in a week or an hour, you must be a little insane. (not a genius – INSANE). But 10 pounds in a month? That’s good enough. Better in a month, than never.
I’ve done it before and it works – no miracle there. Just following through on things I thought might work.
Now. If you’re looking for a very realistic, foolproof way to lose 10 pounds in a month, I, the belly fat queen, am here for you!
10 pounds isn’t too much weight to lose and if you pull yourself together, you can do it! Apply these tips for a month and the fat will basically fall off your stomach. So why not just do it, okay?
How to Lose 10 Pounds In A Month – 5 Tips That Actually Worked For Me
1. Eat a Satiating Breakfast.
Let someone else drink those green smoothies and eat the croissants topped with mini doughnuts.
You need something like good old oatmeal right now – top with some fruit, nuts and you’ll be full until lunch. If you’re craving something savory, maybe an avocado & egg toast will be a better choice for you.
All that is purrrrfect as long as you stick to #2. Hehe #2.
Related: 5 Healthy Breakfasts You Can Make In 5 Minutes
2. If you’re not hungry yet, reach for water first
You’ll be surprised how you’re almost never hungry.
When you actually reach first for water instead of food, you realize you’re almost never eating because you’re hungry. You’re eating because it’s there, or, you know – because you’re bored. Or dehydrated.
That’s a huge change and it will make you feel more energetic and lighter – enjoy it! And I’m saying you, but all I can think of: that’s me.
3. Get physical
Wink, wink. OMG, can I stop with the old lady jokes, already? Obviously not. They’re just there.
But do get physical and exercise every day or 4-5 days a week.
30 minutes is enough, but make sure you’re SWEATING. Sweating it out will also make you happy and will motivate you to do it again TOMORROW, which is key here.
It was perhaps 2 years ago when I had stopped doing ANY exercise. I was just lazy – sitting all day and watching TV at night. I didn’t get overweight, but my chin had doubled, my arms were jiggly, my belly was spilling beautifully over the waistband and I felt like I was all over the place. No focus, and just blah.
Then I got busy. I stopped watching TV in the evening and signed up for some Pilates, Zumba and Yoga classes and additionally did basketball once a week. I felt so alive and was more focused (don’t know about yoga but try playing basketball without being in the moment – it hurts!). AND. Within a week my friends and coworkers started telling me how my face had gotten thinner and that I’ve lost weight. You can imagine how good this felt.
Exercise is not the only thing you need to be doing to lose weight, but it’s definitely A HUGE HELP when it comes to weight loss. Go at your own pace: if you need to walk – walk, if walking’s too hard – try sitting exercises, if you want to do yoga – try My Yoga Works (get a free 14-day trial here). If all that’s to easy for you, go out and find what challenges you, maybe try the gym.
4. Get low after 3
At this point, we’ve all heard that low-carb diets turn you into a skinny robot with a lot of energy within a week. Science also says low-carb diets are good for you. Low-carb diets are recommended to lose weight, to reduce inflammation, to get rid of acne…no secret here.
My problem with low-carb is that the recipes are meat, meat, shrimp, meat aaaaand some meat again. I don’t want to eat meat all day, every day. And also, if I don’t eat any carbs, I will hate the world. I need some balance.
So, and I’ve heard this tip from Mr. Wolverine himself – Hugh Jackman. (Disclaimer: I have not met him, and do not intend to look like him, because I’m a woman and I just like to look at him when I’m bored…)
He said his biggest tip to get in shape for X-Men was to not eat carbs after 3 pm.
Ok, Wolverine, I’ll do everything you tell me to.
So, naturally, I tried this before and it works! Eat all your carbs (so grains, legumes, fruit & treats) before 3 pm and then after 3 pm, do the low-carb thing. No need to get into ketosis, it won’t make you a better person.
But, as sad as it sounds – no pasta and pizza for dinner this month.
If you don’t eliminate carbs completely after 3 pm, at least be mindful & don’t overuse them. For example, I would add some quinoa or chickpeas to my salad, but not go crazy like I usually do (I have pizza, pasta & bread WAY too often for dinner).
Recently I did a 7-Day challenge about this way of eating, including a meal plan – you can find here if you’re interested.
- 15 low carb vegan foods that are rich in protein
- 50 carb dinner recipes you need to try
5. Stop at 5 pm
All the research I’ve read and I’ve got this tip from some TV show I watched 10 years ago.
Don’t eat after 5 pm.
Now some people say not eating after a certain hour is overrated – calories in, calories out…But it worked for me. I lost 4 pounds in 2 weeks doing this and I loved waking up with a flat stomach, which had never happened before.
I’ve heard about intermittent fasting, you’ve heard about intermittent fasting…but if you’re like me, you probably put off all your eating for late in the evening anyway. And what does all that lead to?
You get tired and then you go to bed, without being able to digest all the food you just ate.
Well, if you want to lose weight: change your eating habits. Eat until 5 pm.
If you can’t do that, try until 7 pm. This will give you enough time to digest, so you can sleep well.
In my experience, 5 pm works perfectly for me. I was hungry for the first 2 nights, but then I felt and slept better.
- Start the day with a nourishing breakfast
- Have a good, well-balanced lunch, maybe a small dessert once you’re hungry
- Then a lower carb dinner
- Stop eating at 5 pm, keep yourself occupied with something productive
- exercise at home, outside or go to the gym 4-5 times a week for 30 minutes and sweat
Then have a good night sleep and do it all again the next day.
Now if you can’t stay away from food altogether after 7 pm, try some 0-calorie snacks like radishes, cucumbers or berries – all better than chips and candy.
- 15 healthy snacks that will solve all your clean eating problems
- How to stop overeating when life sucks and everything is so delicious
Alright, guys! I realize I didn’t sound like the “genius” I usually am in this one, but these tips actually work, so I really needed to share them! All you need to do is try for yourself and you’ll be seeing results very, very soon!
You Might Also Enjoy:
- 7-Day Clean Eating Challenge And Meal Plan
- How To Get Fit Without The Gym
- Losing Weight With A Desk Job: How To Get Fit When You’re Sitting All. Day. Long.
Share:Can you lose 10 pounds in 2 weeks? The short answer to this question is yes! Although, there are many factors that go into shedding pounds fast. If you want to drop 10 pounds within two weeks, there are two main areas of focus: food intake and exercise. Naturally, other factors that affect weight are hormone levels, getting enough sleep and increasing your metabolic rate.
Recently, BlackDoctor.org had the opportunity to chop it up with Fitness Guru and Fitness As A Lifestyle CEO, Corey S. Taylor, who broke down some quick tips on how to stay motivated and meet your weight loss goals in a pinch.
“Your goals have to be bigger than your ego. Most people fail because their goals aren’t big enough. Make sure that your reason for losing weight is big enough to drive you to work past your pride and personality, otherwise you’ll eventually get to a point where you either get complacent and stop working as hard or just say why bother,” explains Taylor, who recently appeared on A+E’s “Fat2Fit.”
Of course, when breaking down the numbers, truth of the matter is, if you’re not motivated, you’re at a loss. A pound of fat contains approximately 3,500 calories. If you want to lose 10 pounds, that is 35,000 calories to lose from your body in just two weeks.
In order to lose 5 pounds in one week, you need to be in a calorie deficit every week of 17,500 calories (5 pounds: 3,500 x 5 = 17,500 calories). That turns into a deficit of 2,500 calories per day (17,500 calories / 7). In other words, you have to WANT it!
“Time is your only weapon. There are 24 hours in each day. If you’re not executing effort each hour (mind, body, diet, activity) then you’re not going to reach your goal as fast as you’d like. Invest time, don’t waste it. Utilize your weekends, evenings and early mornings,” Taylor added.
So, how does one cut 35,000 calories in two weeks without feeling like you’re starving yourself? Here’s how:
- Keep your sugar intake under 100 grams under a day.
- Up your fiber. Taylor says, “The more greens you eat the flatter your stomach will become.” In other words, eating 30 grams of fiber a day is key to snatching your waist.
- Shy away from dips, dressings, sodium.
- Opt for whole grains (toast or pasta), low calorie but flavorful meats like lean turkey, chicken and salmon.
- An apple a day not only keeps the doctor away. Taylor says, “you can have unlimited fruits and veggies throughout the day.”
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50 Ways to Lose 10 Pounds Fast
Trying to lose weight is a lot like cleaning out the basement: It’s overwhelming and near impossible to know where to start—even when you’re only looking to lose 10 pounds. But despite 10 pounds seeming like a relatively low number, that doesn’t mean it’ll be any easier or simpler to drop the weight compared to someone losing 50 pounds.
“How easy it is for someone to lose 10 pounds depends on a lot of things: age, gender, activity level, basal metabolic rate, and how much weight he or she has to lose” explains Kate Huether, MD, of The ReKovery MD, who also holds a master’s degree in nutrition. “If someone is very overweight it is easier to lose excess weight as opposed to someone who is thinner,” Dr. Huether adds.
Regardless of where you are in your journey—whether you want to lose the first or the last 10 pounds—there are there are plenty of ways to reach your goal.
To help you get there, we spoke with a handful of the fitness and diet industries’ top experts. Since dropping the weight isn’t a one-size-fits-all proposition, we’ve rounded up 50 of their tried-and-tested tips.
Read through the list of 50 ways to lose 10 pounds fast, and pick out a handful you think you can commit to. A few of them are bound to work for you!
The top five tips experts recommend to lose 10 pounds fast:
- Eat fewer calories than what you’ve been consuming. Putting your body in a calorie deficit is key to losing weight.
- Focus on consuming healthy, whole, unprocessed, nutrient-dense foods and cut back on refined, nutrient-devoid foods and beverages like sweets and alcohol.
- Drink more water. Your body may be holding onto water weight, and drinking water can help your body release these extra pounds.
- Exercise to build metabolism-boosting muscle mass by lifting weights or through high-intensity interval training.
- Get an adequate night’s sleep (6-8 hours) to allow your body to recover and give yourself the energy to tackle your 10-pound weight loss goal.
These tips are highlights of what’s to come. You’ll see that we’ve broken down how to lose 10 pounds into four categories: eating habits, weight-loss-promoting foods and beverages, exercises, and general lifestyle changes.
17 Eating Habits to Lose 10 Pounds Fast
Lose water weight.
“Everyone has excess water weight which is usually the first type of weight to lose, especially in shorter time frames,” Dr. Huether shares with us.
Her top three tips to lose 10 pounds of water weight fast are:
- Drink more water. This might seem counterintuitive but our body starts to retain water.
- Focus on eating whole, non-processed foods
- Increase protein eating, decrease sodium and carb intake (especially simple carbs like sugar, pasta, bread)
“Most people will lose four to twelve pounds by doing this for one week. Combining with at least 30 minutes of exercise per day will lead to fast 10 lb weight loss,” Dr. Huether adds.
Try intermittent fasting.
If you have more than a week to lose 10 pounds, Dr. Huether recommends trying intermittent fasting. “For longer-term weight loss and maintenance, I like to use intermittent fasting where I choose an 8-hour window to eat (for me its 1 pm to 9 pm). By doing this your body learns to use fat as fuel (instead of glucose), so it becomes easier and sustainable over time.”
Track your diet in a food log or journal.
“Whether it’s an app or paper food logs, tracking what you eat will certainly be eye-opening. Almost everyone consumes more than they think. Write everything down as soon as you’re done eating so you don’t forget anything. The simple act of recording what you eat will make you eat less. When the calories are in your face, it makes you think twice!” — Martha McKittrick, RD, CDE
Allison Jackson, NASM-certified personal trainer and Precision Nutrition coach recommends using a free app like MyFitnessPal to take note of how many total calories you average in a week.
To lose 10 pounds fast, Jackson explains you’ll then want to cut your calorie consumption by 10%. “For example, if you average 2,000 per week, reduce that amount to 1,800 calories and see if you lose weight. You’ll also want to take notice of the percentage breakdown of protein, carbs and fat. Aim for a ‘bodybuilder breakdown’ which is 40% protein, 40% carbs and 20% fat. You’ll begin to drop weight in no time!”
Cut back on sugar-sweetened foods.
“The American Heart Association recommends that men eat less than 36 grams of added sugar and that women consume less than 24 grams. However, for optimal weight loss, I tell my male clients to consume less than 20 grams of sugar per day and I tell the women to consume less than 15 grams. The easiest way to cut back on the sweet stuff is by consuming less sugary drinks and dressings. Cut the sugar, lose the fat, regain your health and life.” — Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS
Replace refined carbs with healthy alternatives.
“Spaghetti squash is a great alternative to pasta,” says Shaun T, celebrity fitness trainer and creator of Insanity, Max:30 and Hip Hop Abs. “I love pairing it with homemade spaghetti sauce so I feel like I’m eating noodles but am getting a dose of vegetables instead!” Just make sure you don’t pair it with the unhealthiest pasta sauces in America.
Ditch the junk.
“The best thing you can do for your belly is to give up processed foods. A study in the journal Food & Nutrition Research found that our bodies burn only 50 percent as many calories digesting processed foods as they do real foods. So it’s like eating twice as much, even if the calories are the same!” — Mark Langowski, celebrity trainer, CEO and Founder of Body By Mark
Don’t skip breakfast.
“Don’t skip breakfast—it really is the most important meal of the day. Eat breakfast within 90 minutes of waking, and then have something healthy to eat every three to four hours after that. When we skip breakfast or wait too long to eat in the morning, our bodies start to conserve energy and our metabolism slows down. Skipping breakfast also leads to overeating throughout the day.” — Ilyse Schapiro, MS, RD, CDN, author of Should I Scoop Out My Bagel?
Understand portion sizes and stick to them.
“Eating directly out of a box or bag (almost always leads to overeating. Serve your food on a plate or in a bowl to keep portion sizes in check and to get used to what one serving looks like. Also, when we take the time to sit down during meals versus standing or driving, we tend to feel more satisfied with our meal. In fact, research shows that you will eat up to 30% more food at the next meal if you ate standing up! Serve yourself, sit down, and enjoy!” — Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert
Shrink your portion sizes.
“One of the keys to long-term and sustainable weight loss is to cut total calorie intake, and there’s no better way to do that than by eating just a little bit less of what you currently eat. Once you get into a habit of reducing portions—especially of sugary, fatty and other nutrient-poor foods—you can fine tune your diet to incorporate more nutrient-rich foods. But paring portions is still the best first step .” — Elisa Zied, MS, RDN, CDN, author of Younger Next Week
“If you’re feeling deprived by your diet, build in a cheat meal at least once a week in which you can indulge guilt-free. Doing this will help you avoid viewing certain foods as ‘off limits,’ which will help you crave them less.” — David Zinczenko, author of Zero Belly Cookbook
For even more trim-down hacks from David, check out these ways to wake up with zero belly.
Cut back on alcohol if you haven’t already.
“Alcohol not only contributes extra calories, but often keeps company with juice/tonic, slows metabolism, triggers hunger, and can lead to poor food judgement (drunk people order cheese fries, not salads). ‘A glass of wine’ (or two) 5x a week definitely adds up. It may behoove you to go cold turkey on booze temporarily and see if it makes a different. Plus, alcohol can be rather bloating.” — Monica Auslander Moreno, MS, RD, LD/N, nutrition consultant for RSP Nutrition
Eat more often.
“A study by David Jenkins, MD, PhD—the University of Toronto pioneer in low-glycemic eating — demonstrates that eating small portions at frequent intervals is good for your health in a number of remarkable ways. Within the study, they found that people who ate every three hours reduced their blood cholesterol by over 15% and their blood insulin by almost 28%. That’s key, because in addition to regulating your blood sugar level, insulin plays a pivotal role in fat metabolism, inflammation and the progression to metabolic syndrome. When your body produces less insulin, you’re much less likely to convert dietary calories into body fat.
“Your body begins to work differently. This study proves that small amounts of nourishment throughout the day are better than the same amount of food concentrated in three big sittings. If we feed the body at regular intervals we send a signal to the body that it doesn’t have to store calories. Conversely, when we skip meals we send just the opposite signal for the body to store calories, creating a negative effect on the metabolism.” — Dr. Wayne Scott Andersen, co-founder and Medical Director at Take Shape For Life
Not sure what to nosh on? These best snacks for weight loss are all delicious, safe bets for your waistline.
Stop eating low-fat.
“Don’t buy low-fat dairy products. They’re usually loaded with sugar. Besides, an American Journal of Clinical Nutrition study found that the more high-fat dairy products a person ate, they lower their risk of diabetes; the more low-fat dairy products, the higher their risk. — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs
Focus on food quality rather than counting calories.
“Stop focusing on calories and start focusing on the quality of the foods you eat. High-quality diet options are natural, whole, minimally processed foods, like vegetables, fruits, nuts or seeds that offer a lot more nutritional value in the form of vitamins, minerals, healthy fats and fiber. These foods help tame hunger naturally and nourish our cells at the deepest level so that we aren’t left with constant cravings. — Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California
Have a healthy appetizer.
“Eat vegetables before or with meals. Whether you are hungry on your way home or right when you walk in the door, snacking on veggies can help you keep your portions in check once you sit down to a meal. I also recommend starting your dinner with a vegetable salad or vegetable soup to fill you up and prevent overeating. — Ilyse Schapiro, MS, RD, CDN, author of Should I Scoop Out My Bagel?
Keep eating your favorite foods.
“To lose weight you should primarily eat whole foods, but don’t eliminate your favorites. Consistently eating nutrient-dense food on a day-to-day basis will improve the chances of upregulating metabolism and of eliminating nutritional deficiencies. That may mean tracking what you eat in some way at first, but it doesn’t mean ruling out entire food groups or foods you love. Consistent quality nutrition while learning to enjoy treats in moderation will set you up for long-term sustainable success. — Victoria Viola, PN Certified Nutrition Coach, NSCA CPT, Co-Founder, Excelerate Wellness, LLC
“When clients come to me, many of them have been through the diet wringer. They’ve tried every fad and gimmick and, of course, they’ve failed to maintain long-term success. The key to losing 10 pounds and weight loss, in general, is to never feel like you’re on a diet, because diets don’t work. If you feel deprived, you will never make it past a few weeks. The only way to achieve long-term weight loss is to learn to appreciate food as fuel and slowly replaced processed food that cannot properly energize the body with real food that can. After a while this will become second nature and won’t feel like a daily struggle.” — Laura Burak, MS, RD, CDN
Lose 10 Pounds With These 13 Foods & Drinks
“If I had to pick one food for weight loss, I would choose oatmeal. It’s a whole grain, high-fiber carbohydrate that sticks to your ribs, so it keeps you full and satisfied. Eating it also leads to a slow rise in blood sugar, which has been shown to keep insulin levels from spiking, leading to less fat storage. The key with oatmeal is how to make it so it’s not a calorie bomb. I recommend making it with nonfat milk in place of water, stirring in chopped raw nuts or natural nut butter, and topping with fresh or frozen fruits. If you need some added sweetness, a drizzle of maple syrup should do it. — Jessica Fishman Levinson, MS, RDN, CDN, culinary-nutrition consultant and founder of Nutritioulicious
“Nuts are a superior weight loss food in my book. They offer plenty of protein, healthy fat, and fiber that can really take the edge off hunger at any meal or snack. Nuts are also so versatile and convenient. They can be mixed into overnight oatmeal or yogurt at breakfast, paired with fruit as a snack, or tossed into a hearty salad for a little satisfying crunch at lunch. — Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California
“Hard-boiled eggs are easy to cook ahead of time, inexpensive, rich in the best quality, satiating protein there is, and they’re good for a snack or meal plus they’re portable. I recommend including them in any weight loss plan.” — Christine M. Palumbo, RD, a Chicago-based dietitian
“There are many foods that aid weight loss, but one that I often recommend to my clients and eat myself is grapefruit. Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks. Apparently, the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. Plus, since it’s at least 90% water, it can fill you up so you eat less. However, if you are on certain medications you should not have grapefruit or grapefruit juice, so check the label on all your prescriptions, or ask your pharmacist or doctor.” — Patricia Bannan, MS, RDN, author of Eat Right When Time is Tight.
“Oolong, or ‘black dragon,’ is a kind of Chinese tea that’s packed with catechins, nutrients that help promote weight loss by boosting your body’s ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits.” — Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse
To discover more teas that will zap away your flab, check out these best teas for weight loss.
“Research continues to support the role of a high-protein diet and weight loss, however, we don’t want to reach those protein needs exclusively with animal proteins. Plant proteins found in beans not only help us feel full and stabilize blood sugar but beans are associated with longevity. Who cares about being skinny if you die young?” —Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert
“Eat more omega-3 fats from fatty fish. You know they’re good for your heart, but they’re also good for your belly. They fight fat in four ways: They reduce inflammation, they control hunger, they turn off your fat-storage genes, and they control blood sugar.” — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs
“It’s no big surprise, but my go-to weight loss tip is to eat more vegetables. They are the most low-calorie food you can consume, and they’re filled with health-boosting, satiating nutrients. From smoothies and eggs to soups, main and side dishes, they can fit in anywhere and boost volume and nutrition. If you want to eat more while still losing weight, veggies are your answer. —Laura Burak, RD, CDN
“No one food will help you lose weight, but eating more fiber-filled and water-rich foods like apples keep you hydrated and satiated.” — Elisa Zied, MS, RDN, CDN, author of Younger Next Week
“A study published in Nutrition Journal found that participants who ate foods high in monounsaturated fats for lunch (in this case, half an avocado) reported a 40 percent decreased desire to eat for hours afterward. Monounsaturated fats from sources like olive oil, nuts and avocados can reduce cholesterol, promote weight loss, even boost memory.” — David Zinczenko, author of the Zero Belly Cookbook
“Drink more water. Doing so keeps you more energetic, hydrated, fuller, and can even boost your metabolism. Drink water before a meal to avoid overeating, and replace other beverages with water for immediate results, including weight loss.” — Dustin Hassard, NCSF, Head Coach, Modern Athletics
“Research shows that people who regularly consume higher amounts of fiber have a 30 percent lower risk of obesity, regardless of how many calories they consume.” — Mark Langowski, celebrity trainer
“Sweet potatoes are a great post-workout snack. They’re low on the glycemic index and rich in fiber which helps tame that out-of-control appetite many people have after they exercise.” — Shaun T, celebrity fitness trainer and creator of Insanity, Max:30 and Hip Hop Abs
How to Lose 10 Pounds by Exercising
Make a workout schedule ahead of time—and stick to it!
“Write down your workout and fitness class schedule before the week starts, and treat each workout like an important appointment. This will help you stick to a more consistent workout schedule, which can aid weight loss efforts.” — Jim White RD, ACSM HFS, Owner of Jim White Fitness and Nutrition Studios
Do what you already know.
“People should pick activities they enjoy and that fit into their lifestyle in order to increase their chances of sticking with it to lose the last 10 pounds. For those who have hit a weight-loss plateau and can’t seem to lose that weight, you’ll need to mix things up in order to see results. Tabata-style training, HIIT classes and resistance training can all be effective weight-loss modalities for the right person.” — Timothy Lyman, ACE certified personal trainer and Director of Training Programs at Fleet Feet Pittsburgh
Maintain a consistent workout schedule.
“In order to increase your resting metabolic rate, it is the consistency of exercise that is crucial and not the intensity or duration. Focus on consistent, quality movement (walk, bike, climb, paddle board, etc.) every day, rather than embracing the weekend warrior mentality.” — Timothy Lyman, ACE certified personal trainer and Director of Training Programs at Fleet Feet Pittsburgh
“If weight loss is the goal, I recommend learning how to properly deadlift. Deadlifting recruits more muscle fiber at once than any other exercise. More muscle working equates to more blood flow, an increased heart rate, more metabolic demand and output. It’s compound, multi-joint and more bang for your buck, not to mention you’ll develop an excellent posterior from them.” — Victoria Viola, PN Certified Nutrition Coach, NSCA CPT, Co-Founder, Excelerate Wellness, LLC
Work in burpees.
“Burpees are such a great way to activate multiple muscles, get the heart rate up and burn mega calories. In one single burpee, you work your legs, arms and abs and you also elevate the heart rate to increase cardiopulmonary strength. If you’re looking to lose weight, incorporating them into your workout routine is a must.”—Kit Rich, celebrity trainer and co-owner of SHIFT by Dana Perri
Try high intensity sprints.
“High-intensity sprints are my #1 go-to exercise to burn fat. It keeps the heart rate elevated and puts your body into what’s called an oxygen debt. This allows you to burn fat hours after your workout ends.” — Alex Petecca NCSF, New York City-based personal trainer
“Even though a smart diet is key, exercise can help boost your body’s metabolism to shed fat. Through health care providers often recommend brisk walking or jogging, these exercises may not help you see the results you want. Instead, try interval training,” shares Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS Owner and PT, Naples Personal Training, LLC
Here’s how to use interval training to lose 10 pounds fast:
While performing your usual walking or jogging routine, intersperse faster paces periodically throughout your workout. In other words, you may be walking at your normal pace for 2 minutes and then begin a slow jog or fast walk for 1 minute.
After the faster speed, return to your slower speed and continue this alternation for 20 minutes. Research shows this type of exercise can stimulate metabolism, melt fat and push your fitness status to the next level.”
Use a versaclimber.
“Use a VersaClimber or take a VersaClimber class. These machines are still not that common, but in my opinion they are far more effective for weight loss than other forms of cardio. They require you to use a large portion of your muscles and it’s functionally better for you than other forms of cardio like spinning. Everyone is talking about Rise Nation in LA at the moment as they are the first dedicated VersaClimbing studio. There’s no harder cardio workout I have tried. To lose fat you have to put in the work. — Dan Roberts, celebrity trainer and creator of Methodology X
“Lifting heavy weights is the best way to increase your metabolism, sustain long-term muscle growth and stay lean. If you’re doing more than ten reps with ease, your weight probably isn’t heavy enough, so vary your reps and consistently increase the amount you’re lifting” — Dustin Hassard, NCSF, Head Coach, Modern Athletics
Stop cheating reps.
“When clients skimp on their reps or don’t complete their full workout routine, they’re only hurting their own end results. It doesn’t matter how long it takes or if you need to rest in between exercises, what matters is completing the full workout” — Lori-Ann Marchese, fitness celebrity and owner of Body Construct LLC
10 Lifestyle Habits for Losing 10 Pounds
Clean your house.
“Whether you have ten pounds to lose or 100, the first thing you should do is create an environment for success.” That requires removing all temptation from your kitchen and reorganizing your pantry for weight loss. “Collect all of the processed, sugary and fatty foods from your house, and bring them to a local food bank for donation. Then restock your kitchen with healthy groceries—real, natural, whole foods—like fresh fruits and vegetables, almonds and lean proteins like turkey, chicken, fish and eggs.” — Chris Powell, the trainer who has helped hundreds of overweight people lose up to half their body weight on ABC’s reality series Extreme Weight Loss
Hide your vices.
“Keep foods like fruits visible on the counter and put all else away. The foods that are visible will be eaten and those that are not will be forgotten about (or less likely to be eaten). Out of sight, out of mind.” — Christopher Mohr, PhD, RD
Get 6 to 8 hours of sleep per night.
“I tell all of my celebrity and professional-athlete clients to get between 6 and 8 hours of sleep per night. Everyone is overly focused on food, water and exercise, all of which are extremely imperative to weight loss and optimal health. However, without proper sleep, all of these the other factors are null and void. When you don’t get enough sleep, levels of the hormone leptin drop, which increases appetite. This surge in appetite makes comfort food more appealing, which can derail weight loss efforts.” — Jay Cardiello, celebrity fitness and nutrition expert
Make your time between the sheets work double duty with the help of these surprising ways to lose weight in your sleep.
“When you’re anxious, your body feels like it’s under a tremendous amount of stress all the time. This is why anxiety is a powerful trigger for weight gain. Two of the most proven cures for anxiety are exercise and spending time in nature. Combine both with an outdoor run or bike ride and race away from the anxiousness. Making this habit part of your lifestyle can help you stay lean for life.” — David Zinczenko, author of the Zero Belly Cookbook
“If a client has come to me looking to lose 10 pounds, I would tell them to simply move. Move more, and more often. Walk or bike ride to class or work, even park further away from your location in the parking lot. Take the stairs or take a walk during lunch. You don’t have to spend hours every day in the gym sweating, but you do have to make a conscious effort to move more, and sit less. This works great because it doesn’t feel like work and you’re burning more and more calories throughout the day.” — Ajia Cherry, personal trainer and Founder at Functional Innovative Training
Don’t miss a day.
“Every day, break a sweat, even if just for a few minutes—a bit of exercise is better than getting none at all. Regular physical activity and exercise is one of the best long-term solutions to weight maintenance.” — Dan Roberts, celebrity trainer and creator of Methodology X
Meal prep your food.
“It’s far more difficult to eat a healthier diet and fit in exercise if you don’t plan ahead. Plan out your meals for the week ahead and go grocery shopping over the weekend to ensure you have the ingredients you need on hand. If you can, do some meal prep in your downtime—cut fresh veggies, marinate your protein, cook up a batch of whole grains in advance. When you’re prepared you’re far less likely to order takeout. — Jessica Fishman Levinson, MS, RDN, CDN, culinary-nutrition consultant and founder of Nutritioulicious
Weigh yourself regularly.
“Stepping on the scale frequently makes you aware of small changes and helps you quickly react to those changes. The National Weight Control Registry, a large group of people who have successfully lost at least 30 pounds and kept it off for 5 years, found that successful ‘losers’ weigh themselves often and make adjustments accordingly. When you begin to understand that sodium, carb intake, hormones and alcohol intake can impact weight and that it isn’t possible to gain 2 pounds of fat overnight, you will begin to better understand your body. The key is to pay attention to overall trends; don’t obsess over day-to-day numbers! — Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert
Reassess your body’s needs regularly.
“Keep track; whether that’s every day, week or two to make sure you’re on track and if not go back over your plan of action and tweak it; nothing’s set in stone and it has to work for you not someone else! If it’s not working, reassess other alternatives that do. There are many routes to the same destination. This doesn’t mean giving up on your goals, it means finding new ways to achieve them that works for you.” — Eve Dawes, Certified Personal Trainer, NASM, founder of Fitness By Eve.
Get into a routine.
“While losing weight for effective long-term benefits takes time, there are a few quick ways to help shed 10 lbs in a month or so. It requires getting into a routine you know you’ll stick with, making small nutritional changes so that you can stick with a plan, and having a bit of patience before you notice changes. It takes 4 weeks for you to see changes in your own body, and sometimes up to 8 weeks for others to notice!” — Nicole Houvig, AFPA Certified Personal Trainer with the Rockay expert team
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How to Lose 10 Pounds in 3 Weeks
There are no shortage of crash diets and detox diets on the market, all of which offer some miraculous transformation, usually at the expensive of your sanity, your wealth and your tastebuds. But it really doesn’t need to be that bad. It’s possible to lose a lot of weight in a little time without resorting to the latest fad.
- The Best Alternatives to Weight Loss Pills
- The Truth About Acai Berry Cleanse
Is it Possible to Lose 10 Pounds in 3 Weeks?
Of course, and it’s actually much easier than you might think. Your body uses calories to convert to energy and it gets these calories from the food you eat. If it has more than it needs then it stores the surplus as fat; if it has less than it needs it taps into that fat reserve and burns it as energy instead.
Lose Weight With Help From DetoxOrganics
To lose weight it’s a simple case of finding out how many calories your body needs everyday and then reducing that amount so that over the course of a week, you have burned enough fat to reach your goal. It takes approximately 3,500 calories to get one pound of fat.
If you eat 100 extra calories every day for 35 days, you will put on 1 pound. If you eat 500 calories less than what you need every day, you will burn 1 pound of fat in a week.
Isn’t Fasting Easier?
We all like quick fixes, so it’s inevitable that people ask this question when hearing the figures quoted above. The problem is, while your body can get energy from fat stores, it can’t get essential macronutrients or micronutrients.
The trick, therefore, is to make sure your body has these nutrients, but that it doesn’t quite have the amount of calories it needs to perform basic functions, therefore forcing it to eat into those fat reserves.
As for speeding the process up, it’s much better to add more exercise than to drop more calories, because exercise requires additional energy, which means a greater calorie requirement and a bigger calorie deficiency.
How to Lose 10 Pounds in 3 Weeks: What you Need
- Scales: You should weigh yourself before you begin, and once a week.
- Supplements: You will be calorie deficient and will therefore need to ensure you get your nutrients, so use DetoxOrganics.
- Water: Drink plenty throughout the day.
- Exercise: You will need access to some dumbbells and resistance bands.
- Calories: Use this BMR Calculator to discover your daily calorie needs.
This is both the toughest and the easiest week. The weight will fall off you when you begin.
For the first week you should look to consume 25% fewer calories than your body needs. If the figure you arrive at using the BMR is 2,000, then eat 1,500.
35% of this should be protein. You will also need soluble fiber and complex carbs, so utilize beans and lentils as a protein source.
Keep your sodium intake to less than 1.5 grams and do not neglect fats, but make sure you get them from quality sources—olive oil, seeds, nuts, eggs.
Space your meals out, consuming 300 to 400 calories per meal, with light snacks and plenty of water. You should also drink green tea or matcha tea where possible as the added caffeine and antioxidants will help with the process.
Take it easy for this first week. On the first day you want to push yourself to see what your limits are, without doing so much that you won’t be able to move for a week. Try to push hard, but be sure to stop when you are just about reaching your limit.
For instance, if you can do 12 push-ups before failure, then do 3 sets of 10. Do the same with sit-ups and pull-ups and then hit the cardio. You can begin with a walk or a light jog. You can also do star jumps and burpees.
It all depends on the level you are at. The goal is to make sure you get some bodyweight exercises in there to build muscle, while also doing 10 to 30 minutes of cardio to force your body into burning more calories.
Workout a minimum of 3 days a week and a maximum of 5. If you feel little to no muscle soreness as the week progresses, then push yourself harder. Do more cardio and more sets of bodyweight exercises.
By week 2 you should have lost a lot of water weight. The increased exercises, the improved diet and the reduced sodium will see to this. Now it’s time to target that fat.
Stick with the diet that you had the previous week, working as many whole foods in as you can. Do not rely on multivitamins and instead try to get your nutrients from vegetables, fruits, pulses and grains.
And don’t forget those antioxidants in the form of green teas and DetoxOrganics.
If you are struggling with soreness from day to day, then stick with the current program. If you’re breezing through then start incorporating more full-body cardio and try to workout for 5 days a week. Sport, swimming, sprinting and boxing are all great for this.
The goal here is to lose weight quickly, so you don’t need to worry about lifting weights, but because of the bodyweight exercises and high protein diet, you will still build a little muscle and have more definition by the end.
As you go into the final week you will have noticed some drastic changes and should be ready to finish in style.
If you haven’t lost more than 5 or 6 pounds but still feel good about yourself, then you can reduce your calorie intake further, opting for as much as 40% less than what you need. Eat a big breakfast, a light lunch, some high protein snacks and then stop eating a few hours before bedtime.
Your body will enter a fast of sorts, but you will still have the energy you need to get through your workouts.
For the final week you can also reduce your sodium to less than 1.5 grams a day and if you really want to see some definition then take a dandelion root and licorice root supplement.
They are both healthy and natural supplements that will act as a natural diuretic. You still want to drink plenty of water, but by reducing you sodium and taking these supplements you will be limiting how much of that is being stored in your body.
Push yourself further and for longer, but keep a close eye on your energy levels and stop immediately if you begin to feel weak and light-headed. You know your body better than anyone and you will likely know by now if you can push harder or if you need to rein it in. In any case, the pounds will continue to melt away and your muscles will continue to firm-up.
There is a good chance that you will lose more than 10 pounds. There is also a good chance that you will fall short. However, if you give it your all and don’t allow yourself to cheat, then you will notice a substantial difference in the way you look and feel and that difference will likely motivate you to continue.
A word of warning though, the above is only a recommendation—a simple outline. It doesn’t take into account age, size, dietary needs and preexisting illnesses.
You should always seek medical advice before embarking on something like this as it’s better to be safe than sorry. However, because it doesn’t require any dangerous supplements or drastic changes and is based on basic dieting and exercise, it is still healthier (and more effective) than most fad diets out there.
What does it mean to Lose 10 Pound? It may not sound like much, but go pick up 10 pounds at the gym, and imagine carrying that around all day.
Weight loss is not difficult if you create a calorie deficit, which means eating fewer calories than you normally eat and burn more calories than you normally burn.
Losing 10 pounds in 2 weeks is very likely if you count your calories and at the same time burn more calories.
Healthy weight loss is usually 1 to 2 pounds per week or 10 pounds per month. Losing 10 pounds in 2 weeks is risky and should not be done often.
If you are taking any medication, consult your doctor before doing anything.
- 10 pound is around 4.5 kg.
- 2 weeks means 14 days.
- On average person need to lose 323 gm per day.
- 1 pound (453 gm.)Of fat equals 3500 calories.
How to lose 10 pounds in 2 weeks?
An average sedentary adult has BMI (Basal metabolic rate) around 2100 calories per day. You need to eat fewer calories than that and try to spend more calories than that.
To lose 10 pounds in 2 weeks, you’ll need to burn between 1000 to 1500 calories more than you consume each day by restricting your diet to nutritious and low-calorie foods, and significantly increasing your HIIT (High-intensity interval training) exercise, running, sports, and other physically demanding activities.
This goal difficult to achieve and need detailed and careful planning but it can be done.
how to lose weight in 2 weeks naturally
There are 3 ways to lose weight naturally
- Clean Diet
- Remember weight loss is 70% about diet, 30% everything else.
- Eating junk food always going to cause you weight gain.
- Diet plays a major role in weight loss, compared to exercise.
- Fasting is used to speed up weight loss with other benefits to the body.
- Fasting is a great way to lose weight, without any harm to the body. In 24 hour fast alone person can lose 1 kg (1–2 lbs.).
1: Clean Diet
A general guideline is to eat a meal very low in carbs and add some healthy fat like olive or coconut oil.Mostly eat vegetables, legumes, and some fruits.
- Veggies and fruits like carrots, spinach, asparagus, apricots, apples, and sweet potatoes.
- Eating vegetables makes you full early and healthy fats provide you energy for a longer period.
- A fiber in vegetable slows down the digestion process and avoid blood sugar spike after a meal. Fiber further helps in reducing bloating.
Avoid high carb foods such as
- Bread, pasta, pizza, white rice,cookies, candies, cakes, and other baked sweets, Honey, molasses, and syrup, sauces, and condiments
- Avoid eating processed or packaged food like packaged cereals.
- Fast food like burgers, fries, shakes, burritos, mac ‘n’ cheese, sandwiches
- Stop eating all kind of sugar including artificial sweeteners
- Avoid alcohol and sugary drinks.
High protein diet and weight loss
- People often confuse that high protein diet like meat will help them in losing weight but it’s a half-truth. In fact, protein raises insulin response just like carbs and causes weight gain.
- Eat the least amount of meat. Max 1–2 times a week.
- When you have meat eat go for meat that is lean. Go for chicken breast without the skin attached.
- Soy products like edamame or tofu are also high in protein, as are many types of fish, including salmon.
Lose 10 pounds in 2 weeks meal plan
Eat like a king for breakfast, a prince at lunch, and a pauper for dinner.
- Try to eat same time and same foods for every normal day in 2 weeks.
- No snacking allowed
- Write down weight and calories consumed daily.
Sample diet for losing 10 pounds in 2 weeks
Breakfast: egg-white omelet with spinach along with some fresh blueberries.
Lunch: Skip or a handful of nuts like almond or pistachio with a small salad
Dinner: Salad with olive oil, bok choy, carrot, mushroom, and pepper stir-fry
If you have a sedentary day job, exercise will increase your calories burned.
- Do HIIT exercise for min 20 minutes per day.
- Weight training can also be added to the exercise routine.
- An overweight person can lose a pound of weight per day, just by doing HIIT session.
- Cardio exercises are more helpful in rapid weight loss compared to weight training.
- Avoid driving, try to walk as much as you can.
- Cardio is the best, such as elliptical, treadmills, jumping jacks; anything that gets the heart rate up, which burns calories.
- Get 6 to 8 hours of sleep, and you’ll lose 2 pounds during the night.
Lose 10 pounds in 2 weeks exercise plan
Sample HIIT workout for losing 10 pounds in 2 weeks
A circuit (Jogging + High knees + Burpees+ Mountain climber)
Repeat the same circuit for 2-3 times, total 36 minutes of HIIT workout.
Do every exercise with intensity for 3 minutes followed by 1 minute of rest.
You can replace above exercises with other exercises such as sumo squats, high jump, push-up, and pull-up.
It is a great way to speed up weight loss, without any harm.
- Fasting also called as intermittent fasting. Which can be done 1 or more days in a week.
- Can be combined with any diet or exercise program you follow.
- In 24 hour water fast alone, a person can lose 1–2 lbs. (1 kg).
Fasting can be done in multiple ways, some of them I am listing below
12 hour fast
- In 12-hour fast person fast for 12 hours and eat normal meals in next 12 hours.
- Like have breakfast at 8 AM and have dinner at 8 pm which makes 12 hours gap between 2 meals.
- For more detailed info read here
16 hour fast
- In 16-hour fast person fast for continuous 16 hours and eat in remaining 8-hour window.
- For example, you had dinner last night, so skip breakfast and have lunch at 12 noon followed by other meals at a regular time
- For more detailed info read here
24 hour fast
- In 24 hour fast don’t eat for consecutive 24 hours.
- For example, you had lunch today so skip dinner and sleep hungry, wake up and skip breakfast and have lunch.
- For more detailed info read here
48 hour fast
- In 48 hour fast you need to fast for 2 days. Don’t eat for 2 consecutive days, skip breakfast, lunch, and dinner for 2 days.
- For details read this
How to lose 10 pounds in 2 weeks without exercise
If you are short in time or don’t want to do exercise just go do clean eating with fasting.
Fasting has various health benefits like increase in insulin sensitivity, healthy heart, healthy metabolism, anti-aging effect etc. Read in detail here.
factors affect weight loss
There are multiple other factors affect weight loss, some of them I am listing below
- Stress is your enemy, as it raises cortisol levels (the hormone in the body) which negatively interfere with weight loss. Sleep or rest as much as you can because sleep decreases cortisol levels.
- Every day on eat same time and eat slowly.
- Do not snack between meals
- Eat no or less salt to avoid water retention.
- Drink tea or coffee without sugar, both are natural diuretics.
- Take cold showers.
- In cold environment, the body burns more calories to keep itself warm. So Set air-conditioning temperature slightly lower than normal.
- Try to eat at home, avoid eating out.
- If you feel hungry, Get busy in work
- If you are breastfeeding or pregnant or trying to conceive avoid such weight loss.
- Don’t overdo it! You could hurt yourself.
- Don’t take any pills that will make you lose weight.
- Don’t take this routine for a long period of time. It could possibly lead to being underweight.
- Consult with your doctor before you decide to proceed with this.
- Losing 10 pounds in 2 weeks or less is challenging need lot of commitment and discipline.
- If you combine all 3 ways (Exercise + Diet + Fasting) for 2 weeks, you will definitely lose more than 10 pounds.
Note: resulted weight loss is mostly water loss with some fat loss. Most of the time 80% water and 20% fat.
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