Pills for weight loss come in many different forms. Metabolism boosters, energy boosters, fat burners and carb blockers are all examples. These pills might be able to deliver on their claims to some degree, but they also can deliver you harmful side effects. According to the Mayo Clinic, most haven't been proved effective, and some may even be downright dangerous. If you want to avoid potential problems while losing 10 pounds quickly, you can take a completely natural approach. If all goes well, you can have this weight off in four to six weeks.
Step 1
Reduce your calories to create a deficit. Figure out your daily average intake and reduce it by 500 to 1,000 calories.
Step 2
Eat foods that are low in sodium, saturated fat and simple sugars. Avoid deep-fried foods, fast food, commercial baked goods, candy, creamed sauces, frozen dinners and canned soups. Consume foods that are high in nutrients instead, such as lean meats, fruits, vegetables, whole grans, beans and low-fat dairy products.
Step 3
Drink water instead of beverages that contain sugar and calories. Avoid soda, lattes, flavored coffee drinks, fruit drinks and alcohol. Consume at least 10 cups of water a day. This not only spares you calories, but it also keeps you hydrated.
Step 4
Consume a meal as soon as you wake up to get your metabolism elevated. Have a bowl of oatmeal with low-fat milk or blend together some low-fat yogurt, fruit, flaxseeds and protein powder for a nutritious smoothie.
Step 5
Eat minimeals two to three hours apart for the rest of the day. This will not only keep your metabolism elevated, but it also will give you sustained energy levels. Whole wheat crackers with hummus and raw veggies is a minimeal example.
Step 6
Perform cardiovascular exercise four to five days a week for at lest 60 minutes. Do anything that you like that will cause you to sweat. Running, indoor cycling, cross-country skiing, kick boxing, elliptical training, jumping rope and stair climbing are examples.
Step 7
Lift weights to build muscle that is metabolically active. Perform exercises that target your entire body like chest presses, lateral raises, bent-over rows, triceps extensions, incline curls and lunges (see Resources for weight training exercises). Do 10 to 12 reps, three to four sets and work out two to three times a week. To promote calorie burning, take short rest breaks in between sets.
Step 8
Weigh yourself after a week to see if you've made any progress. If you have not lost any weight, slightly reduce your caloric intake and increase the time of your cardio. If you are losing weight, keep everything where it is. Check every week and as soon as you plateau, reduce your calories and increase your cardio. Repeat until you reach your goal of 10 pounds.
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