Fast Ways To Lose 10 Pounds

If you need to lose 10 pounds quickly, there are a few tricks you can use for fast results. Although it is not recommended to use these strategies long-term or beyond the first 10 pounds, for occasional weight-loss emergencies, these are safe and effective methods to slim you down.

Food Facts

First and foremost, you must look at your food intake. You will need to cut your daily calories to 1200 if you are female and 1800 if you are male. You need to consume lean meats such as fish and chicken, and plenty of fresh fruits and vegetables for the majority of those calories. Choose one to two servings of a whole grain carbohydrate each day for energy, such as multigrain bread or whole wheat pasta. You need to be diligent about serving size and calories in order to shed the weight: if you cheat you will not see the results you desire. Remember that condiments such as salad dressings, sauces, butter and mayonnaise all have calories, but you can choose low-calorie options such as salsa to add flavor without the extra fat and calories. Drink plenty of water daily to keep you hydrated and feeling full.

Cardio Crazy

Cardio exercise is essential to fast weight loss, as it burns calories. Good choices for cardio workouts for fast weight loss are running, elliptical trainers, indoor cycling and kickboxing classes, and high-intensity boot camp-style workouts. These methods of movement burn higher rates of calories compared to low-intensity workouts such as walking. You will need to do two cardio workouts per day, each 45 to 60 minutes in length. Perform one workout in the morning, and one in the late afternoon or early evening, but avoid working out within two hours of going to bed, as this could interrupt your ability to fall asleep. You can make one workout high-impact, such as running, and one workout low-impact, such as using the elliptical machine, to save stress on your knees, hips and lower back. With each workout, you should sweat moderately to heavily, making sure your work effort is intense enough to burn significant calories.

Strength Basics

You should strength train three to four times per week during your quick weight-loss phase. This will help rev up your metabolism while working out and keep your metabolism at higher rates for two hours post-workout. You can think of this as a turbo boost to your calorie-burning capability. Your method of strength training should be light weight, high repetition. For each strength workout, perform two to three exercises per muscle group, using a weight that allows you to perform 15 to 20 repetitions per set. Move from one exercise to another quickly with little rest in between sets, taking approximately 30 to 40 minutes to complete your workout.