If you want to lose 10 pounds fast, you are going to have to put in a lot of effort to meet this weight loss goal. It is possible to lose 10 pounds in a week to 2 weeks without having to fast, follow a fad diet, or use weight loss pills. Remember to speak to your doctor before starting a new diet to lose weight rapidly.
Step 1
Create a caloric deficit to lose 10 pounds quickly. To lose 1 pound of fat, you need to burn 3,500 calories. Therefore, you need to create a 35,000 calorie deficit to lose 10 pounds.
Step 2
Aim to consume between 1,000 to 1,200 calories a day. Your diet should consist of mostly vegetables, whole grains, nonfat dairy items, lean proteins and a moderate amount of healthy fats. You can consume fruits as snacks.
Step 3
Avoid any sweets, fried foods, white flour and fast food when trying to lose 10 pounds quickly. You'll need to practice restraint in order to drop the pounds quickly.
Step 4
Limit the amount of salt you consume. To get rid of water weight and drop some pounds quickly, keep your salt intake at a low level.
Step 5
Drink plenty of water. Water can help curb hunger as well as replace empty calories you may have consumed in the past from soda and fruit drinks.
Step 6
Add some intensity to your workout. You will want to burn as many calories as possible in the time that you exercise. If you want to get rid of 10 pounds of fat quickly, plan to hit the gym an hour to an hour and a half per day. Circuit training as well as interval workouts can burn a large number of calories. During these types of workouts, you will exercise at an intense level for short spurts in order to burn the most calories.
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