Here Are 10 Simple Ways To Lose 10 Pounds in 10 Days.
Losing weight is always the easiest in the beginning. Then it gets more difficult later on because most people don’t know how to do it the right way. Well I'm not here to talk about that today. I have other articles where I discuss the proper way to lose weight consistently and keep it off permanently. If you're interested in learning more about that I recommend that you check out my other articles and I will teach you how.
Today, I'm going to teach you how to take advantage of the novice effect, which is the fast results you get when you first start a weight-loss regimen. This happens when your body's metabolism has not yet had a chance to adapt to the regimen, this is called metabolic adaptation. So if you're just looking to just shed that 10 pounds of weight you gained over the lockdown, this is the perfect solution for you. Now here are 10 ways to lose 10 pounds in 10 days. Enjoy and let me know if you have any other questions, feel free to send me a message.
1- Carbs can be your worst enemy and your best friend at the same time. It really depends on what you're trying to do. If you're looking to build muscle they are crucial and you won't see any results without them. If you're looking to shed the fat they will ruin your diet unless you are eating them at the right time and the right day.
So if you cut out carbs for 10 days, meaning no more than 30 grams per day, not including fiber, you will drop at least 10 pounds in 10 days. This happens because carbs hold on to a lot of water and this is called water weight. So when you cut them out, there is nothing to hold on to the water so the weight melts away like butter. This is the reason the Keto diet has received so much hype since people see a major drop in body weight in the first 2 weeks but then see a drastic slow down in results after that.
Now, another benefit this has on the metabolism is, you are actually priming your body to be adapted to run on fat instead of carbs. So going forward, it will be a lot easier to shed the pounds unlike before where you didn't see much of a difference even in a huge caloric deficit. You will want to go back to eating carbs though after the 10 days is up or you'll risk your body adapting and your results stagnating. Though not as many as before or you'll just gain all the weight back. Stick with low carbs going forward if you're trying to keep the weight off. Maybe some cheat meals if you feel like splurging.
2- Similar to number 1 but the strategy is a little bit different. This one is about limiting the carbohydrates yet again. They seem to be the main reason why most people gain weight and if you take a closer look at the average American diet, it starts to make sense. So now instead of not eating carbs for a full ten days straight you will do something called Carb Cycling. It's the process of alternating between high carb and low carb days, also sometimes medium carb days but I'll just stick to the high and low day version in order to keep it simple.
So it's pretty simple, you eat almost no carbs on some days and high carbs on the others. Now how do you decide which days are which you may be thinking? So to keep it simple I would only have carbs on days you perform strength or weight training, preferably high volume, and low carb on your off days. So if you lift weights 3 days a week then you will only have 3 high carb days a week. The other 4 days will be low carb. So try to plan your workouts on days that you know you'll over indulge on carbohydrates so you don't sabotage your results. Also, make the first 3 days low carb regardless of if you worked out or not so you can prime your metabolism.
The low carb days are pretty simple just like the low carb days in number 1, you're going to want to stick to no more than 30 grams of carbs for the day. You can have a small serving for dinner but for best results stick to 30. Also, try to be in a caloric deficit for best results even though you should still lose the 10 pounds because of the water weight loss. After the 10 days are up you can continue but switch to eating more carbs on off days, try to stay under 100 grams a day. Also stay in a caloric deficit so you continue to lose weight.
3- Very Low Calorie Diet or VLCD for short. This one is different from the first 2 because it involves eating low calorie instead of low carb. A vlcd is basically what all fad diets are based off of such as the cabbage soup diet or the watermelon diet. You're just shocking your body by going super low calorie for a short period of time, before your metabolism has time to change gears and slow down to meet the lower caloric intake. So you definitely don't want to do this for longer than 2 weeks. It's good if you have a special occasion coming up and you need to lose weight fast. If you want to keep the weight off though make sure you don't go back to exactly the way you were eating before. You'll want to stay in a deficit as well with this one. So choose your favorite fad diet and diet away.
4- Intermittent Fasting Also Works Well For Rapid Weight Loss. There are a couple forms of this kind of fasting that you can use. You'll want to choose the one that fits your lifestyle the best. They all work if you are in a caloric deficit. So I'll use the 20:4 protocol as an example. It means you'll fast for 20 hours and then have an eating window of 4 hours. Now if you're trying to lose weight fast you'll only want to eat about 500 to 600 calories a day so you're in a big enough deficit to lose 1 pound a day. Again, you'll only want to do this for no more than 2 weeks, then you can continue with the IF but just increase your calories to a normal deficit. You'll see results really fast.
5- One Day On One Day Off Fasting. This form of fasting is very similar to intermittent except you'll go an entire day without eating anything but water, then one day you'll eat normal, this is called a feeding or eating day,, but you should stick to about 1000 calories when trying to lose 10 pounds in 10 days. Again, only do this for 10-14 days then if you want to continue with the fasting, increase your calories on your eating days to a normal amount. It doesn't have to be a deficit but you'll still lose weight.
6- Eat Stop Eat. Similar to number 4 except instead of fasting for 20 hours then eating for 4, you'll eat a normal 3 meals a day. Twice a week you will cut out dinner and do a 24 hour fast until the following evening when you will resume your eating with a meal. The key to getting the most out of this in the first 10 days is to have small meals so you are in a big deficit. Cutting out the 2 meals a week will help you lose weight fast. After the 10-14 days are up, you can increase the size of your meals for a more long term and steady weight loss so you can keep it off permanently. This one is my favorite and there are no diet rules, you can learn exactly how to do it here Eat Stop Eat.
7- The 5:2 Diet. This one is simple and easy to follow and will get you excellent results. With this diet you basically have 5 days of eating normal and 2 days eating very low calories. So to lose weight really quickly you'll want to still eat low calories on the 5 high calorie days, maybe around 1000. On the 2 low calorie days you'll want to eat 500 to 600 calories. Stick to protein on the low calorie days for best results. After about 2 weeks if you want to keep following this diet then it's highly recommended that you eat normal maintenance calories on the high calorie days in order to prevent metabolic adaptation. After about a month you can do another cycle again for another rapid 10 pound weight loss.
8- Keto. Obviously I had to throw this one in here. It's the current heavyweight champion of all diets and the most popular. You will have fast weight loss by following Keto because of the water weight effect. For best results in 10 days I would eat around 1200 calories a day so your body can also burn up a lot of your fat. After that you'll want to increase your calories slightly to a normal caloric deficit for long term weight loss. Be careful of Keto though, you have to be very careful when coming off of it so the weight doesn't come back.
9- Carb Backloading. This diet is really good if you find yourself eating carbs until you go to sleep. You are actually supposed to eat ice cream and mashed potatoes on it for maximum results. Crazy right? So to get the most out of the first 10 days, you'll first want to start with 3 days of no more than 30 grams of carbs and low calorie. Then for the next 7 days you'll continue with 30 grams of carbs and low calories, but on the high volume strength training days, you'll have carbs after your workout. Don't go crazy because we're trying to lose 10 pounds in 10 days, so only until you're satisfied, then stop eating. If you decide to stick with it longer, you can eat more carbs for post workout meals.
10- Carb Refeeding. Last but not least is carb refeeding. This is very similar to number 1 but instead you'll have carbs every 3 days called a refeed. On low carb days you'll want to stick to high protein and moderate fat intake as well as low calorie. Then on the refeed days you'll want to have high carbs, low fat and protein, and stay low calorie. This is something you can follow long term as well since you can eat junk foods. It's pretty easy to stick with and you can eat your favorite foods.
Conclusion
So there you have it, my 10 simple ways to lose 10 pounds in 10 days. It actually turned more into a list of diets than simple ways to lose weight. They are very effective though so choose whichever one you like best and give it a try. Try them all if you want but be sure to give each one 30 days of space so you don't damage your metabolism. Have fun with this and I hope you enjoyed reading it. If you have any questions and want more detailed answers please don't hesitate to drop me a message. I'll respond as soon as I can. Good luck and be well.
P.S. If you want to join my Free 21 day Permanent Weight Loss Program, where I teach you how to lose weight the right way and keep it off forever, just send me a message so we can schedule your free strategy call and discuss everything in more detail. Talk to you soon!
