The main challenge associated with losing 10 lbs. fast may be losing the weight too fast. When the human body experiences rapid weight loss, it tends to overcompensate in a variety of ways, resulting in the ever too common "weight rebound." The best way to avoid this fate is by moderating your weight loss program and accepting that a 10 lb. loss may take up to a month. By following this routine, however, you'll ensure that your weight loss process is easier, and that the weight loss itself is sustainable.
Step 1
Downsize your diet. If you have weight to lose, you're consuming too many calories to maintain your eventual goal. Keep a diary of the foods, drinks and amounts of each that you consume over a period of several days. Use the nutritional information on the packaging and your calculator to determine your average daily caloric intake. Aim to decrease this number by approximately 500, which is enough to facilitate steady but sustainable weight loss. To reach this figure, eliminate simple carbohydrates such as sugars, sweets, desserts and soft drinks from your diet. If a further calorie reduction is required, decrease your meal-time portion sizes appropriately.
Step 2
Supplement your dietary protein. While you may not associate foods like steak and pork chops with weight loss, protein is an important contributor to the weight-loss process. Aim to increase your daily protein intake to approximately 1g per 2 lbs. of body weight. This influx of protein will have a natural appetite-suppressing effect, making it easier for you to adhere to your dietary guidelines.
Step 3
Engage in frequent cardiovascular exercise. While you may be tempted to avoid exercise due to the moderate nature of your goal, keep in mind that a steady exercise routine will help you keep the weight off in the future. Schedule at least three cardiovascular training sessions per week, each comprised of either 20 to 30 minutes of high-intensity activity or at least 45 minutes of low-intensity activity. Acceptable activities include running, biking, swimming, rowing and organized sports. Consistent cardiovascular exercise will help maintain your natural metabolism in spite of your calorie-restricted diet, accelerating your weight-loss process.
Step 4
Avoid alcohol and other recreational drugs for the duration of your program. Drinking won't necessarily prevent you from losing 10 lbs. but it will inhibit testosterone production, leading to increased accumulation of fat around the midsection, defeating the aesthetic purpose of losing the weight.
References
- International Journal of Obesity: High Protein Intake Sustains Weight Maintenance After Body Weight Loss in Humans
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction
- International Journal of Obesity: Effect of Testosterone on Abdominal Adipose Tissue in Men
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