Many of us reach a time in our lives where losing a few pounds is life or death. Whether we are trying to meet a goal, fit into a dress, look the part, or just feel good about shedding some weight we’ve all been there.
Is it really possible to lose 10 pounds in a week or 10 days?
Now losing 10 pounds in a week might seem impossible, but only if your goal was to shed body fat. If time is crucial here then losing a combination of water and body fat is what we want to aim for.
If you’re serious about losing some weight fast, you need to change some lifestyle, diet, and workout habits/routines. Here are 8 habits you should stop doing and why!
These steps can be a little drastic, especially if you have trouble with change, and at the same time, these tips aren’t meant for long term weight loss. But they can surely help build a foundation for the future.
One more step to losing weight is reducing stress, believe it or not, chronic stress can be a major factor in retaining weight.
Learn 172 ways to manage your stress by checking out my Ultimate Guide to Self Care!
Let’s look at the 8 tips
- Cut high caloric and sugary foods
- Negative Calories
- Include more protein
- Drink water
- Control cravings
- Count calories
- Working out
- Get some sleep
1. Cut High Caloric and Sugary Foods
If you have been doing weight loss research then you should have learned that the first step begins in the kitchen. The first rule, lose all those really unnecessary high calorie and sugary foods. What we need to aim for is a low-calorie diet, but high in protein and healthy fats.
Fun fact #1: High Calorie and Sugary foods are one of the biggest causes of weight gain.
Controlling your intake of calories and sugar is by far the best, effective, and simple method of losing some weight. Not to say the other methods are not important, a bad diet is just extremely hard to work with.
So your goal for these 10 days is to stay away from foods that are processed, from a bakery, soft drinks, alcoholic beverages, desserts, store-bought fruit juices, and any other sugary and processed foods.
The goal here is to burn more calories than we eat throughout our day. This leads to our next step…..
2. Eat Low-Calorie Foods
What do I mean by eating low calories? well in short low-calorie foods add almost no calories to your diet and most are very nutritious.
These are especially helpful to add to your diet when you need to cut down the calories. Because they are effectively super low carbs they can be a lifesaver when planning meals.
what are some low-calorie foods? Here are some…
Apple, Grapefruit, all types of Berries, Watermelon, Spinach, Broccoli, Kale, Lettuce, Cabbage, Asparagus
Get the Fat Burning Kitchen Book, and you will never have to worry about what foods to eat!
Now one thing to keep in mind when adding negative calorie foods into your diet is being strict with your eating schedule. I highly suggest eating 5 times a day, 3 meals and 2 snacks. 1 snack in between each meal.
3. Include More Protein
Protein is very important when dieting is involved, and if you’re adding a workout regiment it’s even more so. Protein helps recover and rebuild muscles, especially during weight loss.
Everyone prefers a different form of protein to intake. Some prefer their protein from meats and fish, others from vegetables, nuts, and legumes, or from protein shakes.
Adding more protein to your diet will give you the energy needed for your day, so I highly recommend to add some to your breakfast. This is one of the most important meals of the day because it’s your first. Consuming 46 – 56 grams of protein a day should be your goal.
4. Drink Water
Water is so important that it can directly affect your physical and mental well being. It has an impact on your metabolism & digestion process, which are important in weight loss. Drinking the right amount of water helps your body reduce nasty toxins and can even reduce belly bloat.
Fun fact #2: Your body can burn 100 calories for every 2 liters of water.
It’s very easy to add to your daily regime. Drink a glass of water 30 minutes before a meal or snack, in between meals, while working out, etc. It can even reduce the number of calories you consume daily, now that’s a healthy drink.
Take Our Keto Quiz and Learn Exactly What You Need To Eat To Shed 10 Pounds In One Week!
5. Control Cravings
One of the hardest things, when losing weight or being on a diet, is controlling your cravings. Especially the first few days.
That’s where your snack or in between meals come into play. These 2 meals shouldn’t just be anything they need to be both healthy and filling.
Eating something that can keep you satisfied until your next meal is what we’re looking for. Some examples are…..
Almonds, Avocados, Apples, Black Coffee, Green Tea, Vegetable Soup, Oatmeal, Water
6. Counting Calories
Now, this is one of those tedious things that sometimes can’t be helped. Since our goal is losing 10 pounds in 10 days we need to make sure that we plan the whole process if we want the best results.
The average number of calories consumed is 2500 calories/day. We need to cut that number down so that we burn more than we eat, this will make sure our body starts burning our stored fats and other sources for energy. When you go into this caloric deficit, you start losing weight.
1200 calories/day is a nice target to hit. That is the minimum that must be met if you want to lose 10 pounds in a week.
One tip I highly highly recommend is meal prepping. This will not only help you with counting calories, but it will help plan out your meals for 10 days. Doing this will reduce your chances to fall off, trust me.
7. Working Out
Now eating healthy and planning is 70% of your whole process, working out is the next 20% to lose 10 pounds in a week and its pretty straight forward. So straight forward in fact that you only need to work out 30 minutes a day, but you need to work those 30 minutes.
If you’re not sweating the whole time it’s time to pick up the pace. Yoga is also another great alternative to working out, with the many benefits it might even be better than working out for some.
I hight recommend checking out Yoga Burn, It’s one of the best-rated yoga courses out there that I’ve seen especially for losing weight.
Likewise, if intense training or workouts aren’t your favorites, you can also…
- Run for 1 hour
- Swim for 1 hour
- Walk for 2 hours
- Perform a 500 caloric workout (or a 1000 caloric workout if you can)
8. Get Some Sleep
The last 10% is still just as important as the first 90%, and that’s getting some good night’s sleep. Everyone loves to sleep, so let’s make sure that we get a solid 8 hours every night for these 10 days.
If your having trouble sleeping I highly recommend practicing some yoga. Yoga has many benefits for the body, one major one being helping you sleep. Check out my 10 Benefits yoga has on sleep!
If Stress and anxiety are keeping you up, try one of these 10 sleep hacks that I personally use to sleep like a baby!
Fun fact #3: Someone healthy can burn up to 500 calories a night with 8 hours of sleep.
So work hard, plan it out, and I’m sure that everyone can lose 10 pounds in 10 days.