You can lose weight by optimizing your diet and training plan. Losing weight in 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. However, by making lifestyle changes and hard work, you can reach your goal safely and effectively.
How to Lose 10 Pounds in 10 Days?
Losing 10 pounds in 10 days won’t be only fat. You will lose both body and water weight. Your body can store 500 grams of carbs 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 casting off excessive sodium in your kidney and decreases water retention. In addition, you will lose intestinal waste and undigested food and fiber in the digestive tract. Here are 7 tips to lose 10 pounds (4.5 kg) weight in 10 days. (1)
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, you will need 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 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 carbs diets are very effective for weight loss and health improvement. A brief reduction in the intake of carbohydrates can also reduce water weight and stomach bloating caused by eating junked and hydrogenated food. Evidence suggests eat high-protein foods to suppress appetite and boost metabolism. Avoid all starchy carbohydrates and sugar for 10 days. Replace this food with vegetables that are low glycemic carbohydrates such as dark leaves and add more eggs and fish to your diet. (2, 3)
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 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 junked and fried meals.
4. Try intermittent fasting
Another effective and proven method to lose 4.5 kg weight in 10 days is intermittent fasting. There are many effective fasting methods. However, the 8/16 is a popular method. This means you will have 8 hours of eating window and 16 hours of fasting. To lose weight on intermittent fasting, eating the right food is still important. Intermittent fasting has several effects on human health. Check with your doctor if intermittent fasting is appropriate for you. (4)
5. High-intensity interval training
Training is one of the best ways to burn fat and improve your look in short time. Resistance training, such as lifting weight, can lead to a weight loss similar to regular aerobic exercise, which 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 and a manual job can measure up to 1.000 calories per day. It is the same as high-intensity training. Simple changes in lifestyle like walking or biking, taking stairs instead of 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: foods you are intolerant to such as lactose or gluten can cause overwhelming retention and flushing of water. Avoid food that you think you are intolerant.
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 strongly recommend speaking with your doctor about losing weight, specially if you have underlying health problems such as diabetes or other health problem.
- Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. Am J Clin Nutr. 1992.
- Insulin’s impact on renal sodium transport and blood pressure in health, obesity, and diabetes. Am J Physiol Renal Physiol. 2007.
- A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 2003.- Advertisement –
- A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014.
- Eating processed foods. NHS Eat well.
- Fasting for weight loss: an effective strategy or latest dieting trend? Int J Obes (Lond). 2015.
- High-intensity intermittent exercise and fat loss. J Obes. 2011.
- Effect of caffeine on bladder function in patients with overactive bladder symptoms. Urol Ann. 2011.