Losing 10 pounds quickly can be done in many ways. For the best possible results, you should combine increased physical activity with decreased caloric intake. However, cutting calories will only get you so far because the types of foods you choose strongly impact your weight loss results. Moreover, how you combine your foods and when you take them in also contribute to your body's metabolic function. Follow some simple guidelines to lose 10 pounds fast.
Step 1
Do resistance training workouts three to five days per week for 30 to 60 minutes. "Xtreme Lean" authors Jonathan Lawson and Steve Holman say this is one of the most effective ways to burn body fat. Training with weights burns calories for up to 48 hours after your workout and helps to specifically target your trouble areas.
Step 2
Add 30 minutes of cardiovascular exercise immediately after your resistance training workout. Fitness author Jeff Anderson calls this "super cardio" because it directly targets body fat. Having burned through all of your muscle-stored glycogen, your body must turn to stored body fat for energy. Examples include riding the exercise bike, walking on the treadmill or using the elliptical machine. If you prefer outdoor activities, try jogging, walking, cycling, swimming or participating in recreational sports.
Step 3
Choose the right kinds of carbohydrates, proteins and fats to promote fat burning and inhibit body fat storage. "The Fat Burning Bible" by Mackie Shilstone recommends lean proteins such as chicken, fish and turkey; low-glycemic carbohydrates such as brown rice, whole grains and sweet potatoes; and healthy fats such as avocado, nuts, seeds and olive oil.
Step 4
Divide your daily nutrition into five or six smaller meals, spaced two to three hours apart throughout the day. "The Abs Diet" by David Zinczenko says this accelerates your metabolism, balances blood sugar and prevents hunger to promote weight loss. To gradually adjust your eating habits, try eating three slightly smaller main meals with a snack between each of them.
Step 5
Time your carbohydrate intake to prevent body fat storage. If you eat the right kinds of carbs, you have already taken a huge step toward getting lean. However, excess carbs can always be stored as body fat when they exceed your energy needs, according to Lawson and Holman. Try taking in most of your carbs in the morning and afternoon when your body needs the calories for energy. For evening meals, focus on lean proteins, healthy fats and fresh or steamed vegetables.
Tips and Warnings
- Eat a 20 to 30 g serving of protein at each meal to balance blood sugar, accelerate metabolism, burn fat and build lean, metabolically active muscle.
- Never reduce total daily caloric intake below 1,200 calories.
References
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "Combat the Fat"; Jeff Anderson; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "The Abs Diet"; David Zinczenko; 2004
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