Can you lose lots of weight in 1.5 weeks? It might seem like an impossible mission but in fact, you can shed pounds in a safe and effective way by learning how to lose weight in 10 days. Cutting calories AND making them count are important steps to take. This involves ditching “empty” calories and eating more nutrient-rich foods like lean meats, whole grains, and fruits/veggies. For example, the keto diet is an effective way to lose weight with low carbs and high-fat. This causes your body to get energy from stored fat instead of food calories. You’ll also want to cut stuff like sugar, salt, and bad fat.
The other important step to take is exercise. A big mistake people make is thinking doing tons of cardio is the best option. Can cardio help to lose weight? It can but you’ll get the best results by doing cardio and weight-resistance exercises. A big mistake people make is thinking just hitting the treadmill will help them shed pounds quickly. It’s better to combine exercises like weightlifting or bodyweight exercises with cardio. Then there are the X-factors to consider. They include drinking more water, getting enough sleep, and reducing stress. All of these steps can help.
How to Lose Weight in 10 Days
This might seem like not enough time. However, if you start with some basics you can lose lots of weight/fat for one and a half weeks.
It’s important to make sure you’re eating “clean.” There are different approaches including low-calories, and low-carb, and low-fat. What’s most important is to make sure you’re eating the “right” stuff.
There are different approaches but the key is to make your calories count. This includes basics like protein, “good” fat, and veggies.
The key is to burn more calories than you consume. There are different ways to do that. You can go low-carb high-fat like the keto diet so you get energy from fat instead of calories. Another option is intermittent fasting (IF) so you do 18/6, 20/4, or 24/24 fasting/eating cycles. You can even do one meal a day (OMAD) diet that swaps out the regular three meals per day.
The key to all these approaches is to eat healthily. The general approach should be low calorie/carb foods with high-nutrient content. The most extreme approaches include diets like a “water fast” that only let you drink water, and “dry fasts” that don’t let you consume food OR water.
Secondly, you’ll also want to reduce your intake of ingredients/foods that can prevent you from losing weight. Some examples include:
- Fat (bad)
- Artificial colors/flavors/preservatives
Even if you’re eating mostly healthy food this stuff can reduce how much weight you lose or even prevent you from losing any weight at all. For example, white sugar turns to fat so if you consume too much it can sabotage weight/fat loss during a 10-day diet.
Finally, a third key step to take during a 10-day diet is exercise. Weight-resistance and cardio are good options and you should consider doing both for the best results. Also, you can’t out-exercise a bad diet!
Diet Tips for 10-day Weight Loss
Avoid processed foods
Make sure to go with whole foods like real meat, whole grains, and fresh fruits/veggies. The problem with processed foods is they’re loaded with unhealthy stuff that can wreck your weight-loss program.
Processed meats are one of the worst foods to eat if you’re trying to lose weight. In fact, the UN’s World Health Organization (WHO) has reported it’s cancer-causing.
If you want to lose weight this is one of the best ways. When you consume lots of carbs it will be tougher to lose weight because it will also be tougher to burn them. Fun Fact: The plant-based Impossible Burger has 9g of carbs while a beef burger has 0g.
Make sure to go with lean proteins to maximize your weight-loss. They include fish and chicken. If you want the leanest chicken pick skinless breast meat. Keep the protein low-fat by picking cooking options like baking, grilling, boiling, broiling, and steaming.
Eat your veggies (then eat more)
This is one of the best ways to lose weight. They’re a better option than starches like refined grains. If you want to amp up your weight-loss then focus on raw veggies vs. cooked ones. Salads with low-calorie dressings are a good option for dinner and even lunch.
Studies show you should fast at least 18 hours to get the best results. This causes your body to get energy from fat instead of calories.
This isn’t the most fun way to lose weight but it’s one of the most scientific ways. The good news is: there’s an app for that. This makes it easier to track all the calories you eat during a day.
Besides the number of calories, you should also focus on “quality.” Try to limit empty calories since they’ll give you little or no nutritional value.
Exercise Tips for 10-day Weight Loss
Add an incline
You can do this in several ways. Studies show it can help you burn 15% more calories when walking. There are different options. They include walking up a hill or climbing stairs. Regardless of how you do it can help you burn more calories and thus—lose more weight.
Do high-intensity training
This is a great way to lose weight. It involves alternating high-speed exercises with slow cardio in between. This hack boosts weight-loss because your metabolism keeps changing. Studies show this can help to shed pounds and turn your body into a fat-burning machine.
Studies show to get the best results you should do interval training about 5x during a 10-day weight-loss program. These workouts are brutal yet can definitely help you lose weight super-fast.
Drink black coffee before workouts
Studies show that drinking black coffee before workouts can boost weight-loss. It not only boosts your metabolism but also provides extra energy. One hour before workouts seems to be the sweet spot to get the best results.
Do you have problems with coffee’s acidity/caffeine? If so, then add a little real milk to neutralize the acid. This will help to prevent issues like acid reflux.
This could be weightlifting or bodyweight exercises. What’s important is you’re lifting weights whether it’s from metal plates or your own body. Studies show that when combined with cardio this provides a 1-2 punch that causes your weight loss to spike. On the other hand, slow/steady cardio alone won’t burn many calories.
Get enough rest/sleep
Make sure you’re getting 6-8 hours of shut-eye per night. Studies show that this can help you lose weight vs. people who experience sleep deprivation. This provides several benefits since it’s your body’s way of recovering from your waking hours so you can master how to lose weight in 10 days.