When it comes to losing weight fast, motivation is a key factor. Often times, people are told by their doctor that they are overweight and at an increased risk of developing a chronic condition. In some cases, a spouse or friend might be making daily references to your weight and it frustrates you. But more likely, a goal to lose 10 pounds fast is driven by an event that is coming up like a wedding, class reunion or beach vacation. No matter your motive, to lose any weight at all, you need to make some dietary adjustments.
Step 1
To lose weight, you need to create a caloric deficiency in your body. This can be done through your diet by consuming less than you expend. To lose a pound of weight, you must burn 3,500 calories. You can lose 10 pounds in 10 weeks if you cut your daily intake down by 500 calories. If you need help finding the calorie contents of certain foods, consult an online source.
Step 2
Eat clean sources of food. Eliminate all foods from your diet that are high in saturated fat, sodium and sugar. Examples of these are deep fried foods, processed meats, high-fat dairy products, frozen dinners and commercial baked goods. Eat foods that are nutrient dense instead like fruits, vegetables, seeds, nuts, lean meats, low-fat dairy products, fish, whole grains and beans.
Step 3
Don't be fooled with your beverages. Liquid calories offer you a couple of roadblocks when you are trying to lose weight fast. They do not register to the brain the same way as food calories and they still add up in the body just like food calories. The result is weight gain from drinking liquid calories. To prevent this from happening, eliminate all beverages that have calories such as soda, fruits juices, sweetened teas, flavored coffee drinks and alcohol. Drink water instead because it is free of calories and it can also help give you a full feeling when you drink it with your meals. According to the Institute of Medicine, women should get approximately 2.7 total liters of water a day, men approximately 3.7 liters.
Step 4
Eat more meals. When you eat small, frequent meals, your body's metabolism rises to burn calories. In addition to that, when you "graze," your appetite will be under control, you will be less likely to overeat and your energy levels can be sustained. Eat a small meal every two to three hours, combining protein and carbs. An example would be a lean beef patty on a whole grain bun with lettuce and tomato.
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