Losing 10 lbs. in 18 days can be done with dietary changes and an excessive amount of physical activity. Always consult your doctor before starting a weight loss plan---especially when trying to lose weight in a short period of time. The weight you will lose in 18 days will primarily be water weight because fat weight is typically lost at 1 to 2 lbs. per week, according to the Mayo Clinic. It's possible you will regain the weight if you do not keep up your diet and exercise regimen.
Step 1
Eliminate junk food, fried food and fast food from your diet---because they contain a high amount of calories, fat, sugar and salt. Only consume sugar that's naturally found in fruit. Eat vegetables as a snack if you get hungry. Sugar has calories, but no nutritional value, and vegetables are full of nutrition and relatively low in calories, according to "The Mayo Clinic Diet." Choose items such as whole grains, lean meats and low-fat dairy products in addition to fruits and vegetables.
Step 2
Eat five to six small meals throughout the day to keep your stomach full but not stuffed. Skipping meals or eating only two to three large meals will slow your metabolism, according to military.com.
Step 3
Burn more calories than you consume. To lose 10 lbs. in 18 days you must burn about 2,000 calories more than you consume per day. Use a calorie counter, such as Health Status Internet Assessments Calories Burned Estimator, to calculate how many calories you burn with normal daily activity---including sleeping. Reduce your caloric intake and increase physical activity. For example, cut 500 calories from your diet and use physical activity to burn 1,500 calories per day.
Step 4
Accumulate at least 60 minutes of physical activity every day. Walk, run or ride your bike to work. Do an exercise DVD, swim or hike. Jog for 20 minutes three times a day or for 30 minutes twice a day. Hand-wash dishes, clothes and your car. Scrub the floors instead of using a mop. An hour of full-court basketball can burn more than 800 calories, depending on your weight. The more active you are, the more calories you will burn. You may need 60 to 90 minutes of physical activity, at least three days a week to lose weight, according to the American College of Sports Medicine.
Step 5
Use calisthenics such as sit-ups, push-ups and lunges, to gain muscle strength. Calisthenics should be done every day and multiple times a day to maximize results, according to the Army Study Guide. People with muscle burn more calories per day.
Member Comments