Losing weight in 10 days is a reasonable goal. Keep in mind, however, that healthy weight-loss should not exceed 2 to 5 lbs. per week. Also, remember that losing bulk or scale weight does not necessarily mean that your body will look better. A common analogy is that losing weight can make you a smaller pear, if you are pear-shaped. Burning fat and building muscle will change your body composition, changing your shape. Follow a few simple guidelines to lose weight in 10 days and keep it off.
Step 1
Start your diet with a one- to three-day fast. According to "The Miracle of Fasting," this technique can rapidly accelerate weight loss and cleanse the body. Mix 2 tbsp. organic apple cider vinegar, 1 tbsp. honey and 8 oz. water, and drink the mixture three to five times per day to suppress hunger and accelerate results.
Step 2
Perform resistance-training routines three to five days out of your 10-day weight-loss plan. "The Abs Diet" recommends circuit training every other day, because resistance training can burn fat for up to 48 hours or more following one session. Circuits are a group of several exercises, which you perform back to back with less than one minute of rest in between. After a full circuit, rest one to three minutes and repeat.
Step 3
Do 30 to 60 minutes of cardio immediately after resistance training. According to fitness author Jeff Anderson, this technique burns body fat almost exclusively. On non-training days, do your cardio on an empty stomach upon waking to maximize weight-loss. Examples of good cardiovascular exercise are jogging, walking, swimming, biking or using the elliptical machine at the gym.
Step 4
Eat five to six smaller meals throughout the day to elevate your metabolic rate. "The Fat Burning Bible" recommends three larger meals, such as breakfast, lunch and dinner, with two or three mid-meal snacks in between.
Step 5
Follow a low-carb diet by eating 1 cup of oatmeal with breakfast every morning. The rest of your daily meals should contain lean proteins (chicken, turkey, fish or whey protein), vegetables and healthy fats (avocados, nuts and seeds, whole eggs or flax, olive or coconut oils). After five days of following this low-carb diet, double your carbohydrate intake for one day, then go back to low-carbs for the remaining days of your 10-day diet.
Step 6
Drink eight 12- to 16-oz. glasses of water every single day. Water hydrates the body, enabling it to burn fat and metabolize foods for energy. It is also a natural hunger suppressant and thermogenic. Keep a bottle with you at all times and sip as needed.
Tips and Warnings
- Add extra fiber to your diet when following a low-carb regimen (psyllium husk, for example).
- Never take in less than 1,200 calories per day unless under a doctor's supervision. Avoid long-term low-carbohydrate diets, which can deplete certain nutrients from the diet.
References
- "Combat the Fat;" Jeff Anderson; CQC LLC, 2008
- "The Abs Diet;" David Zinczenko; Rodale, 2004
- "The Fat Burning Bible;" Mackie Shilstone; John Wiley & Sons Inc., 2005
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