Lose 10 Pounds
Are you in a hurry to lose 10 pounds? Perhaps your weight loss motivation is based on a wedding that's coming up,
or bikini season, or perhaps you just want to look good naked! We all have different reasons for wanting to lose
weight fast, but when planning for quick weight loss, it's important to remember that not all weight is created
equal … meaning it's a lot harder to lose the last 10 pounds than the first 10 pounds.
If you are significantly overweight, at least 30 pounds heavier than your ideal weight, then you can lose a quick
10 pounds with intense cardio workouts and cutting back on calories, particularly calories that you eat in the form
of carbohydrates. Granted, the majority of this weight loss will be water, and if you stop exercising and resume
your old eating habits, you can expect the weight to reappear as quickly as it was shed.
For those who are already fairly fit but want to lose those last stubborn 10 pounds, the truth is that there is no
miracle fix. But if you're prepared to follow the 4 weight loss tips below, it is possible to trim those last 10
pounds over a period of a few weeks.
1. Prepare a Workout Plan If you haven't been exercising, now is the time to start. And if
you have been exercising, you're going to need to increase the frequency and intensity of your workouts in order to
give your metabolism the wakeup call it needs to burn fat quickly.
Get out your calendar and schedule your workouts over the next 4 weeks. Write them in pen if you have to, because
these workouts are not negotiable if you're going to meet your weight loss goal.
2. Focus on Cardio Workouts Yes, weight training is an important part of any long-term
weight loss plan. Because muscle burns more calories than fat, you can increase fat loss by building lean muscle...
over time. But in the short term, high intensity cardio workouts will burn fat more quickly.
The best fat loss workouts are the ones that jolt your metabolism into action, and then keep it operating at
maximum speed even when you're not working out. The best way to do this is to schedule at least cardio session per
day that lasts at least 45 minutes each and … here's the key … varies the intensity of the workout.
So a 45-minute treadmill workout would have you walking for a few minutes to warm up, then alternating 3 minutes of
running with 1 minute of walking for the remainder of your workout, before walking 5 minutes to cool down. By
varying your heart rate throughout your workout, you'll program your metabolism to operate at optimum fat burning
levels - this effect can last for hours following your workout and is a much more effective fat loss workout than
one in which you run at the same speed for 45 minutes.
3. Review Your Diet Plan Quick weight loss requires an almost perfect diet plan. You will
need to closely monitor both the number and the type of calories you're consuming. This means writing down
everything you eat over the next 30 days.
While it's important to seek professional medical advice before beginning any weight loss plan, it is generally
believed that dieters should continue to consume at least 1,000 calories per day while trying to lose weight. But
the quality of those 1,000 calories will have a significant impact on the success or failure of your weight
When you examine the core principles of most weight loss diets, the common denominator is the restriction of, or
the complete elimination of sugar in your diet. To lose weight quickly, you should limit your daily sugar intake to
no more than 15 grams.
This may seem impossible at first glance, considering that even a serving of skim milk contains 12 grams of sugar
all by itself. A cup of skim milk added to a bowl of cereal can easily use up 3 days of your sugar allowance before
you even leave the breakfast table. If you drink a glass of orange juice with that breakfast, you will have sent
your insulin levels through the roof and pretty much eliminated potential for weight loss for the entire day.
If you want to follow a good clean diet for quick weight loss, consider eating the following diet plan everyday.
It's the perfect diet for weight loss, as it provides a complex carbohydrate and lean protein for each meal while
restricting calories and sugar.
Breakfast: 2 eggs 1 whole wheat English muffin with butter |Glass of water
Morning Snack: Small handful of almonds or walnuts | Glass of water
Lunch: 1 tuna fish sandwich on whole wheat bread | Glass of water
Afternoon Snack: 1 cup of cottage cheese with artificial sweetner (Stevia is all natural) | Glass of water
Dinner: 3 oz. of lean meat ½ cup of brown rice 1-2 cups of Mediterranean vegetables | Glass of water
Supplement this diet plan with a daily muti-vitamin and plenty of water, which bring us to the last weight loss tip
4. Drink Water Until You Float Actually, this should probably be the very first thing to
address when you need to lose 10 pounds, 20 pounds or even a 100 pounds. It is impossible for your metabolism to
work properly when your body is dehydrated.
Consider this: when your body is functioning at peak efficiency, the kidneys are busy removing toxins from the
water you drink, and the liver is free to do its job of metabolizing the calories you consume. But when you become
dehydrated, the kidneys stop doing their job and the liver becomes overworked as it tries to compensate. The result
is a sluggish metabolism and a bloated body. The only way to get rid of the bloat is to drink more water, which
signals your body to give up the old toxic water it's been storing.
In order to keep your metabolism working at peak efficiency, it's necessary to drink 8-10 glasses of water a day.
That means water … not soda, coffee or tea, and certainly not fruit juice. And yes, it means extra trips to the
bathroom, but that's a good sign that your body is flushing out the old stored water from your system.