Losing 10 pounds in a week takes a lot of determination and will power, but it is entirely possible. The healthy way to lose weight fast is by sticking to a strict diet and exercise plan that will help you shed excess fat quickly and without using risky weight loss gimmicks or diet fads. You must burn 3,500 calories in order to burn one pound of body weight, so focusing solely on exercise to lose weight is nearly impossible. Instead, it's critical to focus on both healthy eating and exercise to get the job done.
Step 1
Throw out all the sugar-filled snacks from your home. These foods enter your body and are stored as fat. If you remove them from your home, you are much less likely to consume these types of foods. Included in this list are foods high in carbohydrates, such as breads, sodas, noodles, rice and other foods made from white flour.
Step 2
Fill your refrigerator with fresh vegetables, lean meats and other high protein foods. Some good choices include: broccoli, green beans, snow peas, leafy greens, chicken, fish, lean beef, cheese and wheat gluten flour for baking purposes. Consuming other vegetables is good, though no more than one serving should be consumed per day, including: corn, carrots and fruits.
Step 3
Eat five to six small meals per day. Each meal should consist of a protein (i.e., chicken breast), vegetable (i.e., broccoli) and an optional grain, such as a slice of whole wheat bread with butter. Each meal should be no more than 400 calories. To ensure that you meet this requirement, go to TheCalorieCounter.com to find out how many calories are in the foods you are eating.
Step 4
Start an exercise program on the first day. Exercising helps to speed up your weight loss by boosting your metabolism and building muscle, which is far more efficient at burning fat. Begin by walking or jogging--depending upon your fitness level--for 15 minutes every other day. Make sure that you're working up a good sweat and your heart rate increases during your workout--if not, try increasing the intensity. The goal is to burn 200-300 calories per workout. This can be monitored by using a treadmill or by purchasing a pedometer equipped with a calorie-estimator feature.
Step 5
. Drink a lot of water each day--at least one gallon, or six to seven 20 ounce glasses, per day. Water should be your drink of choice during your 10 day weight loss program. Water not only gives your stomach the feeling of being full, which in turn helps you curb your cravings and keep the calorie count down, but it also will help you to sleep better, keeps you more alert during the day, improves your skin quality and can even improve your mood. The benefits are seemingly endless.
Step 6
Weigh yourself each day as a way to stay motivated and determined. Keep in mind that you may not notice any weight loss on days one through three--this is normal. By day four, you should see at least one or two pounds of weight loss. Your weight loss will increase each day if you follow the strict eating/exercising guidelines above.
Tips and Warnings
- Make a list of healthy foods high in protein and nutritional value before going to the grocery store and stick to that list to ensure you don't stray to the snack aisle. Don't eat the same exact meals each day--you will most likely get sick of the food and be more inclined to quit your 10 day weight loss program. Instead, use different meal combinations to keep your taste buds happy.
- Never start a diet or exercise program without first consulting your doctor. If you feel dizzy, nauseous, faint, or short of breath while exercising, stop immediately and discontinue exercise for that day. Lower your intensity next time. You must limit the amount of TV/computer time each day and instead do something active, such as walking the dog, playing outside with the kids, mowing the lawn, cleaning the house or other similar activities. You'd be surprised how many calories can be burned this way. For instance, a 150 pound person can burn 168 calories per hour simply by vacuuming (according to DietBites.com).
Things You'll Need
- Healthy Foods
- Running/walking shoes
- Weight scale
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