You can lose weight by optimizing your diet and training plan. Losing weight in a short time can be very challenging.
You need to follow an effective weight-loss plan if you want to lose 10 pounds (4.5 kg) in 10 days.
By making lifestyle changes, you can achieve your goal safely and effectively.
How to Lose 10 Pounds in 10 Days?
Losing 10 pounds in 10 days won’t be all fat. You will lose both body weight and water weight. Your body can store 500 grams of carbohydrates as a molecule called glycogen.
The glycogen in your body holds three times more weight than the water.
Evidence shows low levels of insulin will also lead to the casting off of excessive sodium in your kidney and decrease water retention (1).
You will lose intestinal waste and undigested food and fiber in the digestive tract.
Here are 7 safe ways to lose 10 pounds (4.5 kg) in 10 days.
1. Eat fewer calories
Calories are energy-serving elements ingested in large portions. Eating fewer calories than you use is important.
You won’t lose weight if you don’t eat fewer calories. The most accurate way to create a caloric deficit is to count and weigh the food to understand how many calories you eat.
Counting calories for every individual meal is difficult. Therefore, you will need to make it simple by making some lifestyle changes.
Here are some tips to create a caloric deficit without counting calories:
- avoid snacking
- don’t eat after dinner
- don’t eat foods high in calories and low in nutrients
- eat dark green vegetables until it suppresses your appetite
- limit bad fat and carbohydrates in your diet
- eat low-fat protein, such as skinless chicken and fish
- avoid drinks such as milkshake and fruit juice
- drink at least 3 cups of green tea daily
2. Eat lean protein
By following a low-carb diet for just a few days, you can lose many pounds. Many studies have shown that low-carb diets are very effective for weight loss and health improvement.
Limiting carbohydrates can also reduce stomach bloating caused by junk and hydrogenated foods.
There is evidence that eating high-protein foods can help suppress appetite and boost metabolism (2, 3).
Avoid all starchy carbohydrates and sugar for 10 days.
Replace this food with vegetables that are low in glycemic carbohydrates, such as dark leaves, and add more eggs and fish to your diet.
3. Avoid eating processed food
It’s easy to organize a simple diet based on whole foods when you are trying to lose weight quickly.
These foods are very supportive and make it easy to eat fewer calories without starving. You should mostly eat fresh food throughout the 10 days.
However, you must avoid processed foods, such as junk food and fried meals.
4. Try intermittent fasting
Another effective and proven method to lose 4.5 kg of weight in 10 days is intermittent fasting. There are many effective fasting methods.
However, the 8/16 method is popular. This means you will have an 8-hour eating window and 16 hours of fasting.
To lose weight on intermittent fasting, eating the right foods is still important. Intermittent fasting has several effects on human health (4).
Check with your doctor to see if intermittent fasting is appropriate for you.
5. High-intensity interval training
Training is one of the best ways to burn fat and improve your appearance in a short amount of time.
Resistance training can lead to weight loss similar to regular aerobic exercise. This can help you maintain lean muscle mass.
Another highly effective exercise method is HIIT (high-intensity interval training). Research shows that high-intensity interval exercise has positive effects on weight loss and has many health benefits.
It can boost important elements of weight loss, such as metabolism and fat-burning hormones. You can perform HIIT three to four times a week as part of your regular exercise plan.
5. Increase your activity
You can also increase your daily activity to burn additional calories and lose more weight. In fact, it is a very important part of weight loss.
For example, the difference between a desk job and a manual job can amount to 1.000 calories per day. It is the same as high-intensity training.
Simple changes in lifestyle like walking or biking, taking the stairs instead of the elevator, standing more, or even cleaning your house can contribute to burning extra calories.
7. Reduce water retention
There are many other methods that can help you lose weight and become leaner and lighter quickly. By taking a dandelion extract supplement, you can safely reduce water retention.
In addition, coffee is a safe source of caffeine. Research suggests that caffeine can help you burn fat and lose excess water (5).
Side Note: Avoid foods that contain lactose and gluten if you are intolerant to them. This will cause an overwhelming retention and flushing of water.
To lose weight, it is critical to eat fewer calories than you use. Low-carb diets are good for losing weight and improving health, whereas high-protein foods can help suppress hunger and promote metabolism. High-intensity interval training (HIIT) is one of the finest ways to burn fat and improve your appearance quickly. You can also increase your activity to burn more calories and lose more weight, and simple lifestyle adjustments such as walking or bicycling, taking the stairs instead of the elevator, standing more, and even cleaning your house can all help you burn more calories.
Conclusion
Weight loss is all about following a healthy lifestyle.
However, losing 10 pounds in 10 days may appear to be a difficult goal, but it is fully achievable with hard work and dietary changes.
We recommend speaking with your doctor about losing weight. This is usually a good idea if you have underlying health problems, such as diabetes or other health problems.