How To Lose 10 Pounds In 28 Days

Losing 10 pounds in 28 days take an excessive amount of exercise while following a low-calorie diet. Consult your doctor before trying to lose weight in a short period of time. Quick weight loss is usually the result of losing water weight and sometimes muscle mass, according to MayoClinic.com. After 28 days, you will regain some, or all, of the weight if you are unable to keep up with your diet and exercise regimen.

Diet

Step 1

Eat five to six small meals throughout the day to keep your stomach full but not stuffed. You should never starve yourself to lose weight. Eating and exercise will speed up your metabolism, according to Military.com. Skipping meals will slow down your metabolism and you will not burn calories as well.

Step 2

Choose foods such as whole grains, fruits, lean meats and vegetables. Eliminate any junk food from your diet. Fast foods, processed foods, microwavable meals, prepackaged foods, and high-calorie, salty, sugary and fatty foods often lead to weight gain if too much is consumed. Many people overeat because unhealthy foods are available and accessible, according to Dr. Phil McGraw, author of "The Ultimate Weight Solution."

Step 3

Burn more calories than you consume by creating a caloric deficit. You will lose 1 pound per week by creating a 3,500-calorie deficit. However, to lose 10 pounds in 28 days, you must lose 2 to 3 pounds per week. For example, cut 500 calories from your diet and burn 1,000 calories with exercise per day to lose 3 pounds per week. Larger deficits create more weight loss, but may be difficult to maintain long-term, according to MayoClinic.com.

Physical Activity

Step 1

Accumulate at least 60 minutes of activity every day. Use common methods, such as running, walking, bike riding and swimming or choose activities such as skating, hiking, dancing and sports. For example, run in the morning, play basketball around noon and use an elliptical before dinner. You may need to be physically active for 60 to 90 minutes, most days of the week, to lose weight, according to the American College of Sports Medicine.

Step 2

Incorporate interval training into your physical activities. For example, alternate between walking a lap and running a lap until you complete a mile. Ride your bike quickly for one minute then slow down for two minutes, alternating for 30 minutes. Interval training is alternating between low and high-intensity for the duration of an activity. Vigorous exercise burns more calories even if it's for a small amount of time, according to MayoClinic.com.

Step 3

Use resistance training two to three days per week to gain muscle strength. Muscles burn more calories, even while you're resting. Use weight training, resistance tubing, medicine balls, and calisthenics or any activity that causes overload to your muscles.