Fat is unforgiving when it comes to the body. It can appear at in location and it can cause you to become self-conscious when it does. Losing 10 lbs. quickly is a lofty goal, but it is definitely possible. To lose those 10 lbs., you'll need to change what you eat and add some exercise into your routine. You just need to be disciplined, be willing to make some sacrifices and have a good plan in place.
Step 1
Cut back on your calories. To lose one pound, you must burn 3,500 calories. You can lose a pound a week by cutting your daily total by 500 calories. To find out how many calories the foods you eat contain, use an online calorie counter or purchase a book that gives you the calorie counts for foods (see Resources for calorie counter).
Step 2
Cut out all foods that are high in fat and empty calories, like fast food, deep fried foods, high-fat dairy, sweets, white flour products and commercial baked goods. Have your diet consist solely of fruits, vegetables, seeds, nuts, lean meats, low-fat dairy products, fish, beans and whole grains.
Step 3
Reduce your liquid calorie intake. If you want to lose 10 lbs. quickly, you need to cut back on the liquid calories as they can lead to weight gain. This includes soda, sweetened teas, flavored coffee drinks, processed juices and especially alcohol. Drink water instead, as it has no calories, it can help keep you hydrated and it also creates fullness when you drink it with your meals. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters.
Step 4
Eat six meals a day. Eating small multiple meals can help your 10 lb. weight loss goal in several ways. It can increase your metabolism, it can give you sustained energy levels, it can keep you feeling satisfied and it can cause you to eat less food. After you have figured out what your new daily calorie total is, divide it by six and have a meal every two to three hours. For example, if your original total was 2,600 calories, then your new total is 2,100 calories. After you divide by six, your meals will be 350 calories each. Make these meals a balance of protein and complex carbs. An example would be a chicken breast salad with a whole grain roll.
Step 5
Perform weight training. Weight training can help build muscle, which is metabolically active tissue in the body, which will help you lose weight. Perform weight training three times a week on alternating days and do exercises that target all your major muscle groups. Examples include bench presses, shoulder presses, bent over rows, triceps dips, biceps curls and squats. Do 12 to 15 reps and three to four sets of each exercise with moderate weights.
Step 6
Do cardio. Cardiovascular exercise is characterized by major muscle groups working in a repetitive motion with little resistance. This type of exercise is efficient at burning calories and if you want to lose 10 lbs. quickly, you should perform it for 60 minutes three times a week on alternating days. Examples of things you can do include running, biking, swimming, elliptical training, rowing, stair stepping, rope jumping and kickboxing.
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