The best way to lose 10 pounds safely and quickly is to begin an exercise and diet program that decreases caloric intake while simultaneously burning more calories. Losing 10 pounds means burning 35,000 calories, because it takes 3,500 calories burned to lose a single pound. The numbers can overwhelm you, but do not get discouraged. By following these simple guidelines, you can burn fat and build muscle to not only lose scale weight, but also change the shape of your body for life. Once you know these secrets, you can adapt them to fit into your routine.
Step 1
Start a resistance-training program today. If you do not already follow a workout program three days a week, it is time to update your exercise routine. Weight-training not only burns fat, especially from trouble areas, but it also elevates your metabolic rate for 48 hours or more, according to "The Abs Diet." That means you are burning more fat even when you are sitting on the couch. In fact, the muscle you build by resistance training is so metabolically active that it keeps burning fat without you moving a muscle.
Step 2
Follow your resistance training with low-intensity cardio. Best-selling fitness author Jeff Anderson calls this "super cardio" because it burns body fat almost exclusively. Resistance training uses up all of your glycogen fuel, which is like carbs stored in your muscles, so your body must then turn to its fat stores for energy. Do 30 to 60 minutes on the treadmill, exercise bike or elliptical machine three days per week. Add additional days of cardio if you want to accelerate your weight loss. On days you do not do resistance training, do your cardio on an empty stomach upon waking.
Step 3
Eat five or six smaller meals instead of three large ones. Here is an example of a daily meal plan: breakfast, snack No. 1, lunch, snack No. 2, dinner and snack No. 3. According to "The Fat Burning Bible," this method of eating keeps your metabolism burning fat all day long. It also suppresses the stress hormone cortisol, which causes our bodies to hoard ugly fat, and eat muscle tissue for energy.
Step 4
Add a whey protein supplement to your weight loss arsenal. Whey protein is a very versatile "super food" that builds muscle and burns fat. It also supports a healthy immune system and contains some calcium to strengthen bones. For a mid-meal snack or pre- and/or post-workout shake, blend one scoop of whey (20 g protein) with 1 cup of milk, a few ice cubes and 1 tbsp. of natural peanut butter. For real milkshake taste and thickness, add half a frozen banana and 1 tbsp. of heavy cream.
Step 5
Eat whatever you want at one meal, limited to one day per week. The body can go into starvation mode in response to decreased caloric intake. This is the last thing you want to happen because it slows down your metabolism, meaning you could theoretically eat less and still gain weight. Surprisingly, indulging yourself once per week actually prevents this and keeps your metabolism going strong. Just a tip, eat out for your "cheat meal" rather than buying a whole tub of ice cream, which will torture you for the whole week to come.
Things You'll Need
- Whey protein
- Milk
- Natural peanut butter
- Frozen banana (optional)
- Heavy cream (optional)
References
- "Combat the Fat;" Jeff Anderson; 2009
- "The Abs Diet;" David Zinczenko; 2004
- "The Fat Burning Bible;" Mackey Shilstone; 2005
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