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Whoa! That’s a lot of weight to lose in just 10 days. It may be surprising. But true! you can lose 10 pounds in 10 days. No matter what diet plan you are in right now.
Wondering, how is it possible? Of course, it’s not going to be easy, but impossible? Definitely not.
All you have to put tremendous efforts from drinking, eating, workout to every other lifestyle changes. That means, your lifestyle is going to be completely changed for the next 10 days.
So, are you Ready to accept this challenge?
Note: Post may contains affiliate link.
Is It possible to Lose 10 Pounds in 10 Days
To lose 10 pounds in 10 days, you need to burn 3500 calories per day. Right?
Many time it happens when we fall in urgency to lose weight fast because of events, marriage or parties. right?
At that time you need to focus on hacks that work to meet” More water loss + less fat loss”.
Because It’s simply not possible to burn pure body fat so fast.
But don’t worry! Even losing more water weight helps you look slim and lean.
And you know, most of the sudden weight loss comes from this way only – by losing excess water weight.
When you choose a low calories diet, it lowers your body insulin and helps you to get rid of stored carbs that bind water.
That’s why we need to focus on low calories diet + workout + lifestyle changes to lose 10 pounds in 10 days.
Our strategy will be to work more on water + fat loss, not the muscle loss as it can be harmful to your body.
Of course, muscles loss will happen due to workouts, but we will maintain it by shifting to more proteins diet to rebuild and regrow muscles again.
So, this is how we will work to lose 10 pounds in 10 days. These tips are safe, of course, a little drastic, and are not meant for long-term weight loss. Keeping that in mind, let’s get started!
How To Lose 10 Pounds In 10 Days
Follow these few steps by step guide to losing 10 pounds fast.
- Cut high calories foods
- Include more proteins
- Eat appetite reducing foods
- Count your calories
- Add supplements
- 1000 calories workouts
- Drink more water
- Enough sleep
1. Cut High Calories Processed Foods
Very first rule of fast weight loss – cut down all the unnecessary high calories foods and creepy things from your diet.
You don’t even know how much effective this simple idea can be to control your weight.
For almost 10 days, you have to stay away from foods such as junkies, bakery, soda, soft drinks, alcoholic beverages, ice cream, desserts, treats, pizza, burger, potato chips, store-bought fruit juices, sweets, sugary items and other processed foods.
Do you know even French fries has about 500 calories?
Not only french fries, even a sweet candy contains approx. 100 calories.
That’sinsane but true.
Remember, you need to burn more calories than you take.
After cutting these items, you have to focus on low-calories and high-nutrition foods that takes huge energy to burn and digest.
So, which foods are lower in calories?
Let’s have a look-
Orange, apple, all types of berries, grapefruits, lemon, strawberries, watermelon, peach, and papaya.
Spinach, cauliflower, cucumber, broccoli, carrot, lettuce, garlic, beetroot, cabbage, and asparagus.
To digest these foods your body need to burn more calories than the number of calories they’ll give.
Keep in mind that eating less means still eating 3 meals and 2 snacks per day but healthier and low-calorie food.
2. Consume More Proteins
Protein is the most impotent part of any weight loss journey. Its help to recover and rebuild muscles loss, occurs during weight loss.
Everyone has different criteria to take protein. Some people like to have via eggs, meats, while others prefer protein shake, veggies, grams, and lentils.
An average man and women are told to consume about 56 grams and 46 grams of proteins per day respectively.
That means they need to consume about 8 eggs, or 200g of lean meat (fish, pork, beef, turkey) or 3 scoops of protein powder.
Adding more proteins into your diet gives you higher energy so you won’t feel tired and depleted throughout the day.
Eating boiled egg in the morning and then 150-200 g of lean meat per day add 500 calories to your daily calorie intake.
Some Best Source of Proteins –
For lunch and dinner, always prefer high green veggies, lentils, beans, mushrooms, peas, black rice, and chickpeas.
It will boost your metabolism and make your body the best fat burning machine.
Try this high protein based Dukan diet to lose 10 pounds for more lunch options.
In snacks, you can choose fruits, nuts, seeds, and protein shakes to fulfill the proteins and vitamins requirement.
But if you are fruits lover then you can add guavas, apricots, pomegranate, avocados, bananas, blackberries in your snacks.
In nuts:Peanuts and pistachios are also a great source of protein.
Now the last protein source is Protein supplements.
But before taking any protein supplements you must consult with your nutritionist or fitness expert for the best suggestion.
Keep in mind that eating more protein means adding protein-rich foods to your diet, not cutting all the fats and carbs from it.
3. Add More Appetite Reducing Foods
Controlling your hunger is the most challenging task during weight loss.
Keeping yourself satisfied throughout the day means shifting your focus at work and pushing harder in workouts and gym.
so, its very important to focus on foods that can keep you fuller for longer.
Some Best Appetite Foods –
- Flax seed
- Greek yougrt
- Vegetables soups
- Black coffee
- Proteins such as eggs, meat and legumes
- Sweet potatoes
- Green tea
- Vegetables juice
- Skim milk
- Green salad
- Leafy veggies
Even some fat burning herbs and spices – cinnamon, pepper, ginger, turmeric, and cumin woks wonder in weight loss.
4. Count Your Calories
The recommended daily calories intake for aman is 2500 and for women, it’s 2000 calories to maintain their normal weight.
But you are here to lose 10 pounds in 10 days.
For that, you need to deduct your excess calories smartly so your body wont get effects negatively during weight loss. Right?
For that we need to do some math.
Normally we consume 2500 calories/day to maintain our body weight. But 1200 is the minimum calories that a person must consume for proper body function.
So, you have to consume 1200 calories per day and reduce those excess 1300-1500 calories through change diet to lose weight fast. Right?
This trick will help you to reduce your half of pounds everyday.
That’s awesome. isn’t it?
Everyday Meals Calories Divides:
To consume 1200-1300 calories everyday, you need to take essentials calories required for breakfast, lunch, dinner and snacks everyday.
Breakfast – 300 Calories
Lunch – 400 Calories
Dinner – 500 Calories
Snacks – 150 Calories
Get low calories menu ideas for breakfast, lunch dinner and snacks here.
Keep in mind that you need to reduce the calories consumption smartly not by eating less, just cut unhealthy calories food and try to take it from other healthier source.
5. Add Supplements
When its about adding supplements for weight loss, we become choosy and tried to stay away from them.
But trust me some supplements are really bonfire for weight loss that our body doesn’t produce naturally and helps us allot in fat burning.
Even these supplements doesn’t need any investigation as these are highly researched several time.
Garcinia Cambogia, omega- 3 fat,and raspberry ketones are few of them.
All these will help you to suppress your appetite, boost your metabolism and serve best to keep your hunger away for longer.
But be aware as not all supplements are goods for weight loss.
Garcinia Cambogia is one of best which is studied 139 times for weight loss.
Fore best results, you can also try 3 in 1 combination of Garcinia Cambogia, Green Coffee Beans, and Raspberry Ketones that we studied work best in fat burning.
But remember, depending only on supplements for weight loss is really not a good ideas. It aids benefits only with workouts and diet to fasten the fat burning process.
6. Time to Workouts Your Body
Workout is the most effective way to burn your calories fast to lose 10 pounds in 10 days.
After maintaining a healthy and balanced diet, you must look fora proper workout plan to burn your fat cells fast.
But if you are not controlling your diet and continue on your unhealthy routine. Then this is how much workout you need to do to lose 10 pounds in 10 days-
- Jog for 10 hours straight every day.
- Squat for 4 hours continuously.
- Lift weights for 12 hours daily.
- Run for 7 hours every day for 10 days.
As you can see, none of these workouts are realistic. That’s why you need to maintain a healthy diet before hitting workout.
Got my point? Moving on…
When you combine workout with a balanced diet, then your fat burning process and metabolism get fast.
Try any of these workouts to lose another half pound of day –
- Walk 2 hour daily.
- Run 1 hour/day.
- Swim an hour/day.
- Do at least 500 calorie workout only if you’re beginner and if you are not beginners then go for 1000 calorie workout every day.
You can choose any of your favorite exercise and workout plan and practice for an hour.
Remember to workouts your body 30 min daily.
If you are overweight and feel yourself stuck before starting any workouts, then don’t go for it.
Rather than start your physical activities by taking slow steps.
Take this 500 calorie, 30-day walking challenge instead doing intense workouts.
1000 Calories Workout:
|Workout Plan||Repeats||Calories Burn|
|Beginners||x1 To 2 Times||300 To 500|
|Advance||x3 To 4 Times||700 To 1000|
You can also divide this workout in Morning & Evening session.Repeat x2 or 3 times in Morning & x2 or 3 times in Evening. Calories Burn throughout the day ≅ 1000+
Keep in mind that daily exercise is not just a way to burn calories but the form of love to take care of your body.
7. Drinking More Water
Water is one of the healthiest beverages on this earth. The water you drink has the direct effect on your physical well-being and fitness.
Hydration is not only good for boosting your metabolism & digestion but also for your skin. Drinking enough water remove toxins from the body and reduce belly bloating.
Benefits of Drinking Water For Weight Loss-
Remember, Only good metabolism help to burn more calories even at rest time. People with healthy metabolism burn 500 calories during sleep.
Even studies show that your body burns 100 calories for every 2 liters of water.
Keep in mind that drinking 2 liters of water per day is mandatory for good health.
8. Sleep Enough
Everyone like Sleeping, and here i have an interesting facts to tell you that even sleeping also helps you to burn calories.
A healthy body with good metabolism burn about 500 calories in 8 hours of sleep.Really awesome!
But it varies from person to person, depending on their working schedule and lifestyle.
Sleep 8 hours per day for restful body and mind.
Summary To Lose 10 Pounds In 10 Days
Let’s have a brief look at your weight loss goal that will help to lose 10 pounds in 10 days.
- Stop eating junkies and crap food. Avoid processed food, soft drinks, soda, sweets, fast food and alcoholic beverages. Instead of all these eat zero calories food, fruits, and
- Increase your protein intake to at least 50 grams each day.
- Try to count your calories and make sure it shouldn’t exceed more than 1200. Split your food calories like 500 calories from lean meats, 300 from legumes, 250 from snacks and 150 from other foods (eggs, dairy, bread, peanut butter and cereals).
- Try to burn 700-1000 calories in a workout.
- Sleep 8 hours per day.
- Drink flat belly water everyday.
- Drink plenty of water and juices to boost your metabolism.
Hope this weight loss guide will help you to lose 10 pounds in 10 days.
All you need to do is just to follow this plans. You will not only lose the water weight but also start mobilizing the fat.
Do these for 10 days, and they will become a habit, leading to a lifestyle change. You can keep continue for even better results. You will love not only how you look but also how agile and fit you would have become.
Don’t forget to share your experience in the comment section below and connect with us for more useful updates.
What exercises can I do to lose 10 pounds fast? ›
For best results, try to fit in at least 20–40 minutes of cardio daily — or about 150–300 minutes per week ( 2 ). Walking, jogging, boxing, biking, and swimming are just a few forms of cardio that can boost weight loss fast.What is the fastest way to lose 10 pounds of body fat? ›
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.How long does it take to lose 10 pounds with diet and exercise? ›
But on average, you should lose 10 pounds in exactly 5-6 weeks for a healthier and more achievable estimate. This means that you lose around 2 pounds per week, which is in line with the CDC's recommendation for safe weight loss at a rate of 1–2 pounds per week, a sustainable goal.Is it healthy to lose 10 pounds in 10 days? ›
Losing significant amounts of weight quickly is not recommended and may be dangerous. The Center for Disease Control (CDC) recommend people looking to lose weight aim to lose between 1–2 pounds per week for safe, healthy weight loss.How many miles should I walk a day to lose 10 pounds? ›
"This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis. At this rate, you could lose 10 pounds in 10 weeks.What exercise burn the most belly fat? ›
Some great cardio of aerobic exercises for belly fat include:
- Walking, especially at a quick pace.
- Group fitness classes.
- Trying intermittent fasting. ...
- Tracking your diet and exercise. ...
- Eating mindfully. ...
- Eating protein for breakfast. ...
- Cutting back on sugar and refined carbohydrates. ...
- Eating plenty of fiber. ...
- Balancing gut bacteria. ...
- Getting a good night's sleep.
- Watch Your Calorie Intake.
- Low-Calorie Diet Plans.
- Very Low-Calorie Diets (VLCDs)
- Design Your Meal Plans. Sample 1. Sample 2. Sample 3. Sample 4.
- Avoid Eating Junk Food.
- Watch Your Carbs.
- Try Interval Training.
- Eat More Lean Protein.
Drinking at least 64 ounces (eight cups) of water every day may help with weight loss. Downing liquid is not the only way to meet this goal. About 20 percent of your hydration needs can be met through your diet, says Caroline Susie, RDN, a national spokesperson for the Academy of Nutrition and Dietetics.Can you lose 15 pounds in a week? ›
You won't lose 15 pounds in a week, unless you're a morbidly obese man. Despite all the working out and the carefully measured healthy food, it's not realistic for a person who is not morbidly obese to lose that amount of weight in seven days.
Can I lose 10 lbs in a week? ›
Fast weight loss, such as losing 10 pounds in a week, is possible — but it's usually not worth it. In fact, it could be detrimental to your physical and mental health. In reality, plans and programs that promise rapid weight loss or extreme results are best avoided.How to lose 10 pounds in 7 days? ›
Basics Of A 7-Day Diet To Lose 10 Pounds
A 7-day diet to lose 10 pounds restricts your caloric intake to 1,100–1,400 calories a day. The diet requires you to give up on all the fattening foods, such as junk food, added sugars, liquid calories, refined carbs, unhealthy fats, full-fat dairy, red meats, and others.
Any kind of physical activity, including walking, burns calories, so walking 3 miles a day can help you lose weight or maintain a healthy weight.How can I lose 10 pounds in 3 weeks by walking? ›
Aim to walk on three nonconsecutive days and either rest or cross-train on the other ones. If you cross-train (think power yoga or swimming), you'll help your body recover; and with our diet, you'll progress more quickly to dropping up to 10 pounds in three weeks.How many miles a day do I need to walk a day to lose weight? ›
Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking. People interested in walking for weight loss should consistently hit at least 10,000 steps each day.How do you keep skin tight while losing weight? ›
- Strength and Resistance Training. ...
- Take Hydrolyzed Collagen. ...
- Stay Hydrated and Eat Certain Nutrients. ...
- Don't Smoke, Stay out of the Sun, and Use a Rich Moisturizer. ...
- The Bottom Line. ...
- Body Contouring.
- Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
- Swap your beef for salmon. ...
- Yogurt. ...
- Red bell peppers. ...
- Broccoli. ...
- Edamame. ...
- Diluted vinegar.
- Drink a casein shake. ...
- Sleep more. ...
- Eat cottage cheese before bed. ...
- Resistance training. ...
- Eat small meals throughout the day.
1. Cut back on refined carbs. One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.What should I eat for breakfast to lose weight? ›
- Eggs. Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1). ...
- Wheat Germ. ...
- Bananas. ...
- Yogurt. ...
- Smoothies. ...
- Berries. ...
- Grapefruits. ...
What happens to your body when you lose weight too fast? ›
Your blood pressure can drop if you also lose weight too quickly, which can be dangerous. Dehydration and electrolyte imbalance can also occur. Other side effects of quick weight loss include dizziness, constipation, hair loss, headaches, irritability, fatigue, and muscle loss.What should I eat to lose 10 pounds in 10 days? ›
- Locally raised meats (beef, chicken, pork)
- 100% whole grains.
- Fruits and vegetables.
- Dairy products (eggs, cheese, plain yogurt)
- Natural sweeteners (honey)
Losing weight and being fitter is all about the kind of lifestyle you lead, and making a few tweaks. Here are some tips that will help you lose 2–3 kgs in just 10 days. Keep yourself hydrated throughout the day. Water has a very important role in helping flush out toxins from the body.How much water should I drink a day to lose 10 pounds? ›
Aim for 64 ounces a day (it's a good goal for all of us, even if specific needs vary) and of course, skip the soda.How much water should I drink a day to lose 30 pounds? ›
For weight loss purposes, your weight and activity levels govern how much water you should drink. In general, you should drink between half an ounce to an ounce every day for every pound you weigh.How many oz of water should you drink a day to lose belly fat? ›
How much water you should drink to lose belly fat? There is no “magic” number of glasses of water that you should drink each day to lose belly fat. However, aim to drink 8-10 glasses of water per day, or enough to keep your urine a light yellow color.What is the maximum weight you can lose in a week? ›
The Centers for Disease Control and Prevention says that one to two pounds in a week is a safe amount to lose if you're doing it gradually and steadily. 1-2 pounds in a week is a safe amount to lose, per the CDC.What is the maximum weight loss in a week? ›
Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.How can I drop 15 pounds fast? ›
- Eliminate Unhealthy Carbs. To achieve rapid weight loss, you'll have to alter your diet. ...
- Do Intermittent Fasting. ...
- Do High-Intensity Interval Training. ...
- Take Fish Oil. ...
- Drink Warm or Hot Water. ...
- Eat More Lean Protein. ...
- Try Safe Supplements.
Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.
Does the boiled egg diet work? ›
BOTTOM LINE: Although the boiled egg diet encourages eating healthy food groups and may promote short-term weight loss, it's overly restrictive and unsustainable. Any weight you lose may be regained once you return to your typical eating pattern.How to lose 5 pounds in 7 days? ›
- Drink Two Glasses of Water Before Every Meal. ...
- Reduce Bloating. ...
- Get Eight Hours of Sleep. ...
- Avoid Processed Foods. ...
- Strengthen Your Core. ...
- Ditch Alcohol Completely. ...
- Try High Intensity Interval Training (HIIT)
What is the military diet? The military diet, also called the 3-day diet, is a short-term, rapid weight loss diet that claims to help you lose up to 10 pounds (4.5 kg) in a week. The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off.What should I eat to lose 10 pounds? ›
- Cut back on carbs. ...
- Eat lean proteins. ...
- Try weight training and HIIT. ...
- Avoid empty-calorie foods. ...
- Eat more fruits and vegetables. ...
- Live a more active lifestyle. ...
- Follow a meal plan. ...
- Avoid foods that cause bloating.
- 30 minutes of running to burn 300 calories.
- 15 minutes of rope jumping to burn 200 calories.
- 30 minutes of HIIT to burn 400 calories.
- 30 minutes of swimming to burn 350 calories.
- 1 hour of cycling to burn 850 calories.
- Total calories burned per day – 2,100.