To get an idea about how much 10 lbs. of fat is, look at 40 sticks of butter. They weigh the same. Lose no more than 2 lbs. per week and maintain a diet of at least 1,200 calories per day as you are trying to lose weight. It will therefore take a minimum of five weeks to lose 10 lbs. safely.
Calories
To lose 10 lbs. fast, you must consume fewer calories than you burn. It takes about 3,500 calories to gain 1 lb. That means if you eat just 100 calories extra each day, you will gain 10 lbs. in one year. If you stop eating those extra calories and cut another 100, you can easily lose that 10 lbs. in a year. Losing 10 lbs. in five weeks requires a reduction of 1,000 calories per day. Whatever you do, never go below 1,200 calories per day. It is unsafe.
Dairy
Switching from whole milk and other full-fat dairy products to nonfat and low-fat varieties will help you lose 10 lbs. fast. A significant source of fat is removed from your diet while you still enjoy the benefit of all the protein, vitamins and calcium. Avoid butter and select olive oil instead. Butter is loaded with saturated fat while olive oil has healthy omega-3 fatty acids that are good for your heart.
Beverages
To lose 10 lbs. fast, you must stop drinking unnecessary calories. A 12-oz. can of regular soda contains at least 150 calories. Switch to diet soft drinks that contain no calories. A better option is to drink plenty of water. It contains no calories and makes you feel full so you eat less. A fully hydrated body also functions better, facilitating weight loss. If you don't like plain water, add a twist of lemon or lime to improve the taste.
Alcohol
Alcohol is loaded with unnecessary calories. To lose 10 lbs. fast, you must eliminate liquor consumption. A 5-oz. glass of wine has 100 calories. A 12-oz. beer contains 150 calories. If you are a heavy drinker, you could lose 10 lbs. fast just by avoiding alcohol.
Condiments
Calories and fat hide in many condiments. A few tablespoons of ranch dressing contains as much as 17 g fat, making an otherwise healthy salad fattening. That is nearly as much fat as a McDonald's hamburger. Choose low-fat or fat-free dressings on the side so you can control the portions. Ketchup and mustard are fine but avoid regular mayonnaise. A tablespoon contains 12 g fat and 110 calories.
Serving Sizes
A study published in a 2001 issue of "Journal of the American College of Nutrition" showed that adults typically eat twice the recommended serving of breakfast cereal. It is common to eat much more than the recommended serving size listed on food labels. When dieting, always read nutrition labels and measure serving sizes carefully. This is the only way to know how many calories you are consuming.
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