If you need to learn how to lose 10 pounds fast, there are several different ways that you can go about it. The method you choose will depend on quite a few different factors, from your starting weight and fitness level to whatever medical conditions that you may have. For the purposes of this article, I am going to assume that you are not a great deal overweight, maybe ten to thirty pounds, and want to lose weight in order to look good. The reason for the differentiation is that losing 10 pounds fast when you are very overweight involves a different procedure and, to be honest, is a great deal easier. Still, losing 10 pounds fast is definitely possible when you don’t have much to lose, and there are several aspects involved.
Drink Plenty of Water
One of the best weight loss tips you can follow, particularly when it comes to finding a fast way to lose 10 pounds, is to drink lots of water. By lots, I mean 65 to 80 ounces of water per day, and by water, I mean just that – water. Don’t drink any calories and stay far away from soda pop. If you drink coffee, take it black and drink an extra glass of water.
You want to drink plenty of water because your body has a strong tendency to retain water, particularly when it is dehydrated. After several days of drinking this much water, your body adapts and releases the excess water weight
Make Sure To Eat Enough Calories
When you are planning a diet to lose 10 pounds fast, you need to realize that your metabolism is constantly changing in order to best survive under whatever conditions it finds itself in. Your body has also evolved to do whatever it can to survive, so it wants to carry a little bit of excess weight, 10 to 20 pounds, to act as an emergency reserve in times of famine.
What this means to you is that your body does not want to let go of those last 10 pounds because they serve a survival need and it is primarily vanity that makes us want to get rid of them. In order to get your body to let them go, you need to convince it on a biological level that you are not at risk for any sort of famine. Some people believe in grazing throughout the day, but three meals plus one snack is much easier for people to maintain and helps keep your blood sugar stable.
The best way to lose 10 pounds fast is to eat enough calories to prevent your body from thinking that it may suffer famine at some point. What you need to do is find out what your BMR, or basal metabolic rate, is, and eat that many calories each day. This is the amount of calories that your body needs in order to maintain its current weight. The calorie deficit you will use to lose weight will come from exercise.
Exercise to Lose 10 Pounds Fast
In order to lose weight, you have to have a calorie deficit. Since you are eating a maintenance level of calories, that deficit is going to come from exercise. For one hour each day, six days per week, you should engage in some sort of vigorous cardiovascular exercise with some light weight training included. Any more than this and you risk releasing cortisol, a stress hormone that promotes weight gain.
The secret is to make that exercise time as effective as possible, and there are a few ways to do this. High-intensity is the best way to burn lots of calories, but it is difficult to maintain for an extended period of time. Alternating between periods of high-intensity and medium-intensity rest periods will give you a great burn while allowing you time to recover in between intervals.
When you don’t have a lot of weight to lose, it may seem impossible to lose 10 pounds fast because it is much easier than it would be for a larger person. All you have to do is eat enough calories to keep your body from thinking that it is going into famine and exercising at high-intensity for six hours per week to create the deficit necessary in order to lose weight. Just keep in mind that effective weight loss is difficult, there is no way to spot-reduce fat and each person stores fat on his or her body differently. Just keep working and eating healthy and that stubborn belly fat will eventually melt away.