If you’ve been thinking about how to lose 10 pounds quickly, then read about a tested and proven system that’s guaranteed to work – every time!
How to lose 10 pounds easily?
Well, sorry to burst your bubble – but you can’t.
Not “easily” or “instantly” or “overnight”.
That’s not how that extra fat got there – and that’s not how it’s going to get off.
The formula to lose 10 pounds is simple and straightforward. Eat fewer calories than you burn off. To be more specific, eat 10 pounds’ worth fewer calories.
But that alone is rarely enough for the enthusiastic, aggressive, hopeful dieter like you reading this piece.
You want to know how to lose 10 pounds – fast!
Well, it isn’t easy… but then, it’s not impossible, either.
All it takes is knowledge of a tested and proven system – and the discipline to stick with a plan.
If you try to lose 10 pounds quickly by taking shortcuts, it will work. But soon after you return to your baseline activity and eating habits, the weight will pile back on.
To achieve sustainable weight loss and get rid of 10 pounds fast, you must make lasting changes to the way you eat, workout and live.
You can definitely lose 10 pounds – or even 20 pounds.
But it will take some time, effort and discipline to burn off the extra fat and then keep it off.
How To Lose 10 Pounds : It All Depends Upon Your BMR
The Basal Metabolic Rate (or BMR) is how much calories you burn off maintaining your bodily functions.
Your body requires some energy to
- digest the food you eat
- warm the air you breathe
- keep cellular activity ticking
- enable you to think, grow and live
The BMR can be calculated by a simple formula that’s different for men and women.
BMR in men = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)
BMR in women = 655 + (4.35 x weight in lbs) + (4.7 x age in years)
Layered upon this baseline activity is the amount of energy your body uses to carry out various other activities.
Depending upon your lifestyle, these may include light, moderate or heavy exercise.
Why does any of this matter?
Because losing weight can only happen if you consume fewer calories than your body can burn.
If you’re looking to lose 10 pounds quickly, then you must lower calorie intake by roughly 500 calories every day.
Only then, over a 2 to 3 week period, will your body burn fat to cover the calorie requirements, resulting in weight loss.
Exercise Is Helpful
How to lose 10 pounds of fat fast?
The answer lies in regular, planned exercise workouts.
Aerobic cardio exercise is extremely effective at losing weight. Aerobic activity may include:
As an alternative, you might prefer to follow any of the aerobics exercise programs conducted by fitness coaches and physical trainers.
Two to three such weight loss workouts every week will help you lose 10 pounds without too much of a struggle.
Of course, you’ll also have to combine exercise with…
Eating To Lose 10 Pounds
Low calorie foods that fill your stomach and prevent hunger pangs are ideal to lose weight quickly.
So whenever someone asks how to lose 10 pounds, the stock response is…
- include more vegetables and fruits
- avoid processed food like fries, pastries, or sugary food
- add as much fiber as possible in your diet
- pick whole grain foods over other choices
- eat fish, lean meat and other items rich in omega fatty acids
The way you choose and prepare your food also helps lose weight.
- Steam rather than frying.
- Choose fat burning foods that have low glycemic indexes.
- Drink plenty of water and green tea.
- Avoid unhealthy snacks.
- Eat multiple small meals than a few large ones.
- Make it a point to eat a good breakfast daily.
These are effective ways to lose 10 pounds in a really short time.
How To Lose 10 Pounds : Your Journey Is Unique
Remember, nothing works magically for everyone.
There are many unique differences in each of us, so what works for one may not work for others.
After going through multiple courses and books, studying several approaches and methods, analyzing different strategies and philosophies about how to lose 10 pounds, here’s a short list of effective methods that work for many people.
Let’s talk of 15 powerful ideas on how to lose 10 pounds.
1. Drink plenty of water
Those who drink 8 glasses or more of water daily are more likely to successfully lose 10 pounds than those who don’t do it.
2. Reduce portions
You don’t have to skip meals or give up some kinds of food if you can discipline yourself to halve the portions you eat of everything.
3. Give up meat
Vegetarians are, broadly speaking, more likely to lose weight than non-vegetarians. Many fat burning foods are fruits and vegetables.
4. Eat fresh food
Anything that comes in a can or carton is not good for you. Or your weight. Wondering how to lose 10 pounds? Eat fresh food all the time.
5. Diet twice every week
You don’t have to start out aiming for a strict diet every day. Just go with two days in a week. When you’re used to it, you can extend it to more days.
6. Don’t eat sugar
It’s not healthy. And adds pounds to your belly. There are many foods that contain sugar that you’re not even aware of. Pasta sauce and entrees, for instance. Less sugar can help you lose 10 pounds in a week.
7. Shun flour
White bread and pastries are terrible for your waistline. Just because they’re delicious doesn’t mean they are good for you.
8. Don’t drink alcohol
In all forms, even beer, they are loaded with empty calories that add pounds to your belly, thighs and arms without being nutritive in any way.
Thirsty? Drink water. That’s how to lose 10 pounds in a month!
9. Go for regular short walks
Do it several times a day for the next 30 days. You’ll be surprised at how much weight you lose.
10. Sleep well
8 hours of rest at night helps your hormonal balance establish an ideal metabolic rate that burns fat effectively and prevents it from building up in your body.
11. Have more sex
30 minutes of intense sex burns 60 calories or more. If you’re in a hurry to lose 10 pounds in a week, getting it on every day can ensure that it happens – and is fun!
12. Keep a journal
Those who chronicle their weight loss journey are more likely to stick with a diet or fitness plan. As a fringe benefit, you’ll also inspire others like you to get fitter.
13. Eat at home
It’s tough to lose weight if you dine at a fast food joint or junk food restaurant every day and night. Cooking at home ensures that you can use healthy ingredients and avoid over-eating.
14. Get motivated
Here’s how to lose 10 pounds in a month or two. Find a friend who also wants to do this, and join forces. Keep each other on track. Encourage and motivate each other and together you’ll win.
15. Go green
Eat more vegetables and fruits. Fill your plate with more fiber-rich produce. They are light on calories and yet filling.
Nutrition value of vegetables and fruits is far higher than other kinds of food. You’ll lose weight as you gorge yourself.
There are many more ways you can lose 10 pounds in a short time.
One of the best programs to help you lose 10 pounds is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan”. Try it out, you’ll be pleasantly surprised.
Don’t Try To Lose 10 Pounds – Too Quickly
What’s wrong with rapid weight loss?
Apparently, something is – because doctors often recommend a slow but steady rate of weight loss.
There are many reasons for this.
The concern most often is that rapid weight loss takes a lot of discipline and intense effort through diet and exercise. This is beyond the capacity of most dieters.
Also, it is difficult to sustain the motivation and energy to stick with such a regimen for a long period.
That’s why it is better to aim for a more modest, reasonable rate of weight loss. But then…
What Is The Correct Rate of Weight Loss?
Rapid weight loss that aims for a target of 1 to 2 pounds of weight loss per week is perfectly safe and achievable for most dieters.
For a beginner wondering how to lose 10 pounds, this might seem to be extremely slow.
This is more so if you’re carrying an extra 25 to 50 pounds and hope to get rid of them before the motivation and excitement of losing weight wears off.
Well, here’s the truth.
You took far more than a few weeks to add that extra weight.
You’re never going to lose 10 pounds over a week or two – without doing something foolish or dangerous!
A weight loss rate of 1 to 2 pounds per week is easy to sustain and you will maintain weight loss over the long run.
Each extra pound of weight that you shed will mean that you should cut down on 3,500 calories. If you are to lose this over a week, then for each of the 7 days you will have to lose 500 calories more than you consume (500 x 7 = 3,500 calories).
Another problem with rapid weight loss is that after the initial momentum wears off, your rate of losing weight will slow down.
You won’t lose much more weight rapidly with only a modest level of exercise.
What happens instead is that you lose water weight, or your body breaks down lean tissue to generate calories when it is deprived of them through your dieting.
Only with a more comprehensive fat loss plan can you hope to continue your weight loss journey. (Get a rapid weight loss meal plan – click here)
How To Lose 10 Pounds Fast : Is It Okay In Some Situations?
Yes, there are certain circumstances under which rapid weight loss is accepted – even desirable – provided you go about it correctly.
In cases where obesity is causing serious problems, a very low calorie diet might be prescribed by a physician to quickly shed extra pounds and bring your weight down.
Such extreme diets are better carried out under medical supervision to prevent complications.
A drawback of this approach of crash dieting is that the weight often comes back after the dieting ends.
A better approach is one that relies on 3 stages –
- an initiation,
- a rapid weight loss phase and
- a consolidation stage
In the quick start phase, you can shed 6 to 10 pounds in just 2 weeks.
This can be done safely if you follow guidelines and take advice from a nutritionist or medical professional. There are many gimmicks and fads that promise such rapid weight loss, but most of them come with serious dangers or just don’t work.
Rapid Weight Loss
After the initial period ends, you must sustain the weight loss by a combination of healthy eating and regular exercise so that you continue to lose 1 to 2 pounds every week.
This target is practical, safe and achievable.
As with many challenging tasks, setting and reaching targets will boost your motivation level so that you are inspired to stick with your healthy eating habits.
How To Lose 10 Pounds : Why Is Rapid Weight Loss A Problem?
Most very rapid weight loss programs that promise to show you how to lose 10 pounds fast are based on a cyclical ketogenic diet.
This helps your body break down fat stores and mobilizes free fatty acids. The release of the byproducts of fat metabolism can be toxic, and unhealthy people can become sick as a result.
Your system must be able to oxidize, bind and eliminate toxins that are released when you melt fat from stores.
Otherwise, a diet plan that offers rapid fat loss and promises to lose 10 pounds in a week could be dangerous and harmful.
This is the reason why many crash diets prescribe a dozen or more supplements, vitamins, minerals and other additions to your food.
It’s also why their effectiveness is limited to a shorter period than other healthier options to lose 10 pounds fast.
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