Losing five pounds in 10 days amounts to burning 17,500 calories, since it takes 3,500 calories burned to lose a single pound of body weight. By incorporating dietary strategies such as increased meal frequency and exact macronutrient proportions with cardiovascular training and supplementation, you can lose five pounds in as little as 10 days.
Step 1
Cut your total daily caloric intake by 750 calories. A personal trainer or nutritionist can calculate your maintenance calories, or those required to maintain your body as is. Online resources are also available (see Resources). Once you have obtained your maintenance calories, cut them by 750 calories per day. Eat more nutrient-dense foods like fruits and vegetables, which fill you up better than junk food, yet contain fewer calories. A typical lower-calorie meal might include a lean source of protein, low-glycemic carbohydrates, a serving of healthy fat and vegetables.
Step 2
Eat five or six smaller meals throughout the day. According to "The Abs Diet" this is the best strategy for optimizing fat-burning to accelerate weight-loss. Try using a whey protein supplement as a mid-meal snack, between your three daily meals. Mix one or two scoops of whey protein with four to eight ounces of water or milk in a blender or shaker cup. Add ice, frozen bananas or peanut butter to thicken and give your shake more texture.
Step 3
Take in 30 percent of your calories from lean protein, 30 percent from healthy fat and 40 percent from low-glycemic (slow-digesting) carbohydrates. Examples of low glycemic carbs are brown rice, wheat pasta, whole-wheat bread, sweet potatoes and oatmeal. According to "The Fat Burning Bible," this macro-nutrient ratio is the best for burning fat quickly.
Step 4
Perform as much cardiovascular exercise per day as possible. Cardio training is cumulative, so several short sessions work the same as one long workout. Aim for burning an additional 1000 calories from cardio training per day. At low to moderate intensity, 60 minutes of cardio usually burns close to 1000 calories.
Step 5
Take a natural diuretic such as Xpel by MHP or Cuts II by Prolab. Natural diuretics promote the loss of unwanted water weight. Some individuals lose several pounds in a matter of weeks with natural diuretics.
Things You'll Need
- Whey protein
- Natural diuretic
References
- The Abs Diet; David Zinczenko; Rodale Inc., 2004
- The Fat Burning Bible; Mackie Shilstone; John Wiley & Sons Inc., 2005
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