Yes, you can lose 10 pounds in 10 days. It can be shocking but true. No matter what your fitness expert says about it.
Right now you have to just listen what I have delivered to you in this article and how you can make it true.
Let me be honest. Don’t think it will be very easy. Of course, Not.
You have to put extra efforts in everything from drinking, eating to workout habits. Means your lifestyle will be completely changed for 10 days.
Why expert feel you can’t lose 10 pounds in 10 days
10 pounds in 10 days mean 3500 calories per day you have to burn. That feels quite impossible.
When they talk about weight loss they mean fat loss.
Ohh! Now you might be confusing in weight loss and fat loss.
Don’t worry! There is a minor difference in between fat loss and weight loss.
Fat loss is a process in which your body burns fat to lose weight, but weight loss involves fat loss + water loss + muscles loss.
Our focus will be to work on weight loss that includes everything. So, for that, you need to take care of everything (Eating & drinking and workout).
When you saw drastic weight loss in a small interval of time, that’s muscles, fat and water loss together. That’s what we will do to lose 10 pounds in 10 days.
But we will focus on fat and water loss except for muscular loss as it’s not good for your body.
To maintain the muscular loss we have to include proteins in our diet to rebuild and regrow muscles. That’s the best way to lose 10 pounds in 10 days without losing muscles.
But now the question arises…
How much protein your body needs during weight loss?
Everyone has different criteria to take protein. Some people like to have via eggs, and meat while others prefer protein shake, veggies, grams, and lentils.
An average man and women are told to consume about 56 grams and 46 grams of proteins per day respectively.
That means they need to consume about 8 eggs, or 200g of lean meat (fish, pork, beef, turkey) or 3 scoops of protein powder. Take it how you love it.
To accomplish this goal you need to burn more calorie than you take.
If we talk about the plan to lose 10 pounds in 10 days then it’s approx. 35000 calories in 10 days you need to burn out. That’s really insane.
So let’s take a look, how we need to deficit calorie to lose 10 pounds in 10 days.
How to lose 10 pounds in 10 days
1. Eat Fewer Junkies Crap
To cut down numbers of calories from unnecessary food items is the first step to accomplish your weight loss goal. But it doesn’t mean that you have to eat one time of the day that most of the people prefer for weight loss.
Eating less crap means you need to cut unhealthy food from your diet that raises most of your body weight.
You will be surprised to know that a sweet candy contains approx. 100 calories. Yes! Insane but right.
Sweets are high-calorie food that gives you unnecessary calories. Deducting those help you reduce most of your calories intake.
For your weight loss, always avoid unhealthy high-calorie food items like processed fast foods, soda, soft drinks and alcohol beverages. Even French fries has about 500 calories. Yes true.
So this is the first steps you can take to start your weight loss goal of reducing 10 pounds in 10 days. After deducting these items, you need to focus to eat low calories and highly nutritious food that bring all of your energy to burn and digest them.
So let’s have a look at low and zero calorie food items.
Orange, apple, berries, grapefruits, lemon, strawberries, watermelon, peach and papaya.
Spinach, cauliflower, cucumber, broccoli, carrot, lettuce, garlic, beetroot, cabbage, and asparagus.
To digest these food items your body need to burn more calories than the number of calories they give.
Keep in mind that eating less means still eating 3 meals and 2 snacks per day but healthier low-calorie food.
2. Consume More Protein
Including protein in weight loss programme help to recover and rebuild the muscle loss that happens during weight loss. As I told earlier that protein is necessary to include into your diet.
Adding more protein-rich food into your diet, boiled eggs and lean meat like fish, chicken, and turkey gives you healthy nutritious proteins so you don’t feel tired and weak during weight loss.
Eating boiled egg in the morning and then 150-200 g of lean meat per day add 500 calories to your daily calorie intake.
For lunch and dinner, always prefer high green veggies, lentils, beans, mushrooms, peas, black rice, and chickpeas. This will boost your metabolism when your body will burn more calorie than consume.
In snacks, you can choose fruits, nuts, and protein shakes to fulfill the protein requirement. But if you are fruits lover then you can add guavas, apricots, pomegranate, avocados, bananas, blackberries in your snacks.
For nuts loving people, peanuts and pistachios are also a great source of protein.
Now the last protein source you might be thinking about to consume is Protein supplements. Honestly speaking I don’t know much about protein supplements because I am not that much fan to consume supplements.
But before taking any protein supplements you must consult with your nutritionist and fitness expert to get the best suggestion.
Keep in mind that eating more protein means adding protein-rich foods to your diet, not cutting all the fats and carbs from it.
3. Eating Less Calories
The recommended daily intake calories for a normal man is 2500 and for women, it’s 2000 calories to maintain your normal weight.
But you are here to lose your 10 pounds weight in 10 days. For that, you need to deduct your calories smartly so that your body does not get effects negatively. Right?
So let’s find it together.
Normally we consume 2500 calories per day to maintain body weight. And 1200 is the minimum calories that a person must consume to maintain proper function of the body.
So in the calculation, you need to consume 1200 calories per day and reduce 1300-1500 calories every day. Right?
Like this way, you can reduce half of a pound simply by cutting the crap and add more protein-rich food. That’s awesome.
Keep in mind that you need to reduce the calories consumption smartly not by eating less, just cut unhealthy calories food and try to take it from other healthier source.
4. Working Out
Working out is the most effective way to burn your calories intake and achieve your goal to reduce 10 pounds in 10 days.
But very first you need to maintain healthy diet chart as I mentioned above. And then proper workout will work to give to amazing strength and stamina.
But if you keep continuing unhealthy diet chart for 10 days. This is how much you need to do workout to reduce 10 pounds in 10 days.
- Jog for 10 hours straight every day.
- Squat for 4 hours continuously.
- Lift weights for 12 hours daily.
- Run for 7 hours every day for 10 days.
You can see, none of these is realistic. That’s why I explained above how to start your diet before going to work out. Because only workout can help you to reach the goal of 10 pounds in 10 days.
But if you deficit calorie from your diet by eating smart and healthy then for sure, your workout will speed up your weight loss mechanism.
So let’s take a look how you can cut another half of pound of the day by the workout.
- Walk 2 hour daily.
- Run 1 hour/day.
- Swim an hour each day.
- Do 700 calorie workout and if you are not beginners then you can do 1000 calorie workout every day.
There are lots of ways to burn calories. You can choose your favorite exercise and workout plan and do it for an hour.
1000 Calories Workout:
Repeat x2 times or Do in morning & evening. Keep in mind that daily exercise is not just a way to burn calories but the form of love to take care of your body.
Who else in the universe doesn’t like sleeping? Sleeping is my most favorite time of the day. And you know it also helps to burn your calories. That’s really awesome.
But it varies from person to person, depending on their working schedule and lifestyle. So what works for me is not necessary will work for you.
But this is true that sleeping 8 hours in a day is perfect for your body to recharge again. And this recharging time also helps to burn your calories. Yes! It’s about 500 calories you burn in 8 hours of sleep. That’s awesome!!
Keep in mind to sleep 8 hours per day for restful body and mind.
6. Drinking More Water
Water is one of the healthiest beverages on this earth. The water you drink has the direct effect on your physical wellbeing and fitness.
Hydration is not only good for metabolism but also for your skin. People who drink enough water have glowing skin tone and healthy digestive system. Means from every aspect, water is good for health as it helps to remove toxins from the body.
Remember, Only good metabolism help to burn more calories even at rest time. People with healthy metabolism burn 500 calories during sleep.
Even studies show that your body burns 100 calories for every 2 liters of water.
Keep in mind that drinking 2 liters of water per day is mandatory for good health.
So this is the way you can lose 10 pounds in 10 days.
Summary to lose 10 pounds in 10 days
Let’s have a brief look at your weight loss goal that will help to lose 10 pounds in 10 days.
- Stop eating junkies and crap food. Avoid processed food, soft drinks, soda, sweets, fast food and alcoholic beverages. Instead of all these eat zero calories food, fruits, and
- Increase your protein intake to at least 50 grams each day.
- Try to count your calories and make sure it shouldn’t exceed more than 1200. Split your food calories like 500 calories from lean meats, 300 from legumes, 250 from snacks and 150 from other foods (eggs, dairy, bread, peanut butter and cereals).
- Try to burn 700-1000 calories in a workout.
- Sleep 8 hours per day.
- Drink plenty of water and juices to boost your metabolism.