When people want to lose 10 lbs. quickly, they often resort to unhealthy practices like extended fasts, supplementation or sitting in a sauna for hours at a time. Even if these techniques work, they are often short-lived and risky. Take a healthier approach that involves lifestyle adjustments. The key to success with this program revolves around discipline. You are going to need it with both diet and exercise.
Step 1
Spend one day tracking your intake of calories to find your starting point. Include food and liquid calories to determine your current intake. Subtract 500 to 1,000 calories from this number to promote 1 to 2 lbs. of weight loss each week. For example, if your current intake is 2,500 calories, your new intake will be either 2,000 or 1,500. Aim for the higher reduction to reach your goal the fastest. Utilize an online resource like The Daily Plate for help with tracking.
Step 2
Choose nothing but healthy foods in your diet. Include chicken breasts, lean beef, low-fat dairy, beans, whole grains, fruits and vegetables. Avoid all foods that are processed, refined, swimming in butter or covered with sugar.
Step 3
Eat a small, balanced meal every two or three hours to boost your metabolism and keep your appetite under control. Include high-fiber complex carbs and protein with every meal. Baked salmon on top of a salad with a whole grain roll is a meal example.
Step 4
Replace your liquid calorie beverages with water to make it easier to reach your caloric goals. Give up soda, beer, mixed drinks, dessert coffees and any other beverage that contains calories. Drink water as your only source of liquid. Have a glass with your meals to create a false full feeling.
Step 5
Perform cardio to increase your caloric deficit. Do any type of cardio that you find enjoyable like running, biking, swimming, kickboxing, step aerobics or jumping rope. Exercise for at least 60 minutes, three days a week, on alternating days. Alternate your intensity up and down to increase your caloric output.
Step 6
Lift weights three days a week on noncardio days to build muscle. Do multi-joint exercises which work more than one muscle at a time. Bench presses, upright rows, deadlifts, dips, twist curls and lunges are examples. Perform eight to 12 reps, do three to five sets, and use the heaviest weights you can lift. Rest for no more than 60 seconds between your sets to keep your heart rate elevated.
Tips and Warnings
- Muscle is metabolically active tissue. The more you build, the more calories you will burn while at rest and the faster you will lose your 10 lbs.
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