How to Lose Weight in 10 Days

Losing weight in 10 days is not too difficult a goal but how to really lose weight and not just a few pounds. The following article will guide you through the full steps, from how to load calories, exercise, to “trick” your brain into wanting to eat less within the next 240 hours. Begin!

Table of Contents

Plan 10 days

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Determine the target. How many pounds do you want to lose? 1.5 kg? Or 5 kg? The amount of weight you should lose each week is between 0.5-1 kg, but in the first week you can lose more (mostly water weight). However, instead of setting a big goal, you should determine how much weight you want to lose during the next 240 hours.

For example, you want to lose 2.5 kg in the next 10 days, that is, 0.5 kg in every 2 days. Each 0.5 kg equals 3500 calories, which means you need to reduce 1750 calories per day. From this example, you can make your own calculations to suit your own goals.

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Identify needs. Still with the example you want to lose 2.5 kg in 10 days. You need to lose 1750 calories to lose 0.25 kg per day. This goal may sound impossible, but you can make it possible by:

Read the wikiHow article on how to calculate calories to lose weight. The article will help you calculate your BMR and how many calories you can eat per day.
After calculating the number of calories you can eat per day, subtract 1750 calories from the result. That’s how many calories you need to take in. It is clear that the more you exercise, the more calories you can take in.

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Food diary . If you really want to lose weight, you need to prepare a notebook or download a food diary app. When you know what you’re eating, you can track the progress and easily spot what’s not right. In addition, there are many applications with many interesting things to help motivate you.

In the food diary you will calculate and track calories. If you take careful notes every day, you can make slight adjustments the next day, or vice versa.

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Determine your exercise plan. Choose a workout plan that you can make into a habit. Do you find it easier to exercise in the morning, before going to work? Or can’t you keep waking up early in the morning? Try looking at your schedule for the next 10 days to pick a specific time that you can exercise and try to stick to it.

Try to exercise almost every day. An hour of practice is best, but 30 minutes is fine. You can split it up into several sessions per day. If “don’t have time”, you have to arrange it yourself. Even if you just want to lose weight in 10 days, it doesn’t matter if you create a healthy habit for yourself to maintain later.

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Throw out “unhealthy foods” in the house. Do you have a plan and already motivated? Then the next step is to self-correct for success. It sounds harsh and expensive, but you need to get in the kitchen right away and throw away all your unhealthy, unneeded prepackaged foods. If you really want to lose weight in 10 days, you need to make some sacrifices. This is the only way to avoid temptation.

Of course that’s easier said than done. And maybe your family will be surprised too. At this point, you need to make a deal: have a loved one hide the food where you can’t find it and don’t tell you.

Lifestyle change in 10 days

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Know how to eat. Straight to the point. You only have 10 days, so from now on, you need to know how to eat. Do you think the years-old eating habits are correct? No problem! Moms don’t mean to lose weight when they teach you how to eat. So now you need to change by:

Eat often . Not 6 small meals a day as you often hear. Instead, you need to eat 3 moderate meals and 2 snacks. When you eat 6 small meals a day, your body will continuously produce insulin and non-stop so you never feel really full. So you need to eat 3 moderate meals combined with 2 more snacks to really eat less . ^{[1] X Research Source}
Eat slowly . Chew carefully. Put down your spoon and chopsticks after each time you pick up food. Because if you eat too quickly, your body will not have time to signal that you are full. You have to give your body time to perceive what it is receiving.
Eat in small bowls or plates . This is an optical illusion. Whatever is in front of you, your brain has thoughts of wanting to eat. Therefore, you should eat in small dishes to reduce food intake. ^{[2] X Research Source}
Do not do other things while eating . Doing other things while eating will keep the mind from being aware that it is time to eat. So sit down, focus and think about the texture and taste of the food. Then the day begins to be busy with other tasks.
Blue is an appetite suppressant. You should use a small blue plate, use a blue tablecloth, and if possible, wear a blue shirt. Have you ever wondered why there are no blue restaurants? ^{[3] X Research Sources}

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Think about the calorie cycle. New research has found that having an occasional high-calorie day actually leads to more weight loss. Sounds strange right? The reason is because when you limit your calorie intake, the metabolism slows down and the body has to rely on its own nutrients to maintain life. A day of eating a lot of calories will bring a new breeze to the body, help the body relax and push out some stored fat, and help the metabolism process faster. Therefore, in 10 days of weight loss, you can eat a little more in 1-2 days.

Another variation of the calorie cycle is the carbohydrate cycle. If you’re eating mostly non-starchy vegetables and protein (not a lot of carbohydrates), you can spend a day eating carbohydrates. The body prefers to burn carbohydrates over fat or protein, so increasing the amount of carbohydrates in the diet has the same effect as increasing calories, which helps to increase metabolism in the body and support losing weight.

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Reduce stress . Another factor that needs to be considered is stress level. High stress levels mean high cortisol levels, making you want to eat more. When you’re stressed, you’ll want to eat due to emotional changes, less sleep, and not enough alertness. Therefore, you need to relax to support the weight loss process.

Should start where? Meditation and yoga are effective ways to relieve stress. Practicing yoga also helps burn calories, a double job. Or you could take 15 minutes a day to sit down and meditate. Give yourself some time for “yourself” after a tiring day.

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Sleep . Science shows that people who sleep more are lighter. More specifically, when you feel well, your body will function normally and you have less time to eat. You should try to sleep about 8 hours to be healthier.

Sleep is related to the hormones leptin and ghrelin. ^{[4] X Source of Research} When levels of these two hormones are messed up, they make you feel hungry when you’re really tired. Worse yet, when you’re sleepy, you’ll often like to eat sweets and fast food for dinner, or even skip exercise because you’re too tired. Therefore, lack of sleep greatly affects weight loss.

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Consider the crash diet with caution. If you spend 10 days drinking nothing but lemonade and spicy food, you will lose a lot of weight. However, after that you will feel terrible and the weight will return when you eat and drink as usual. This adversely affects metabolism and is not a long-term solution. However, if you need to lose weight quickly, you can consider it, but you need to be careful.

The article How to Lose Weight Fast has a section on how to lose weight fast. It contains instructions for everything you want to know, from how to lose weight fast by just drinking maple syrup, to eating cabbage, to sitting in a steam room or to colon cleansing, and everything you don’t want to know.

Change your diet in 10 days

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Remember this one word: water . Water is the closest thing to helping you lose weight. Drinking lots of water makes you feel many wonderful things. Here are compelling reasons you should carry a water bottle with you:

Water helps you feel full. The more you drink, the less you want to eat.
The more water you drink when you eat, the less likely you’ll want to eat something else.
Water helps flush toxins out of the body and makes you want to defecate frequently.
Drinking lots of water is good for skin and hair.
Drinking water helps to rehydrate and help keep muscles and internal organs healthy.

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Increase green vegetables. If you want to lose weight fast, the simplest way is to increase green vegetables. All vegetables are “good” but green vegetables are definitely better. Green vegetables are considered “very nutritious” foods because they contain very few calories, help you fill up quickly, and are rich in vitamins and minerals.

Any green vegetable is fine. For example, kale, collard greens, broccoli, spinach, cabbage, lettuce, etc. and even Brussels sprouts. You can eat a lot of green leafy vegetables without worrying about taking in too many calories.

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Stop eating white foods. That’s right, not red food but white food. White foods can be refined or processed carbohydrates, without many nutrients and fiber in them. ^{[5] X Research Source} You should limit or stop consuming white rice, white bread and even starchy white potatoes for 10 days.

Remember that the body needs carbohydrates. Complex and unrefined carbohydrates found in vegetables, whole grains and these foods are good for the body. You just need to avoid processed carbohydrates and lots of sugar.
- Atkins diet (no carbohydrates). This diet can work if you want to lose weight in 10 days. It’s almost like a crash diet and you can try it for 10 days. Although effective, when you stop, be ready to “clean up” the consequences of this diet. Stick to a low-carbohydrate diet where possible, but be aware of the long-term consequences.

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Choose low-fat protein. The diet should contain at least 10% protein. If you want to lose weight, increase the amount of protein the better. Protein helps build muscle and keeps you full for longer, which in turn aids weight loss. Increase intake of white meat, fish, soy products and beans.

The trend today is that a high-protein diet accounts for up to 30%. Research shows that a high-protein diet combined with exercise can help reduce cholesterol. Protein is also known for its ability to reduce insulin spikes, thereby alleviating hunger. ^{[6] X Research source} Win, win, win.

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Know what healthy fats are. The body needs fat, so you don’t have to cut it out completely, but you need to focus on good fats, which are unsaturated fats. Good fats are found in avocados, olive oil, nuts, fatty fish like salmon, and low-fat dairy products. In fact, increasing good fats in the diet (in moderation) can help lower cholesterol levels and reduce the risk of cardiovascular disease. ^{[7] X Research Sources}

Our diet should contain at least 10% fat. About 25% is good and normal but only 7% is from saturated fat. Saturated fat is found in red meat, high-fat dairy products, poultry skin, and eggs.
- Even so, eggs are a good source of protein, so you can eat one a day. Similarly, avocados are also richer in fat than protein. Just make sure you don’t overeat. ^{[8] X Research Source} Just don’t go overboard!

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Limit sodium consumption. Sodium not only causes blood vessels to constrict, making it harder for the heart to pump blood, but also clings to water, increasing the size of the waist. ^{[9] X Trusted Source American Heart Association Go to the source} So reducing sodium consumption is both good for heart health and helps reduce waist size.

One teaspoon of salt contains 2300 mg of sodium. The body only needs 200 mg per day but this is not possible. So the recommended salt intake is 1500 mg and should not exceed 2300 mg per day. ^{[10] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

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Do not eat at night. This is more psychological than scientific: people tend to eat a lot of bad food in the evening. You need to promise yourself not to eat anything after 8pm. When you feel hungry in the evening, you should try drinking a glass of water. It sounds hard to do but it’s worth a try and you’ll see significant weight loss.

This is probably the hardest thing to do. It’s hard to refuse to meet friends in the evening and sip a few glasses of wine and some cakes. If so, think that even though you can walk, if you only have to fast for 10 days, you can do it, right?

Change your workout regimen in 10 days

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Strengthen cardio and weight training exercises . In fact, cardio burns calories faster than lifting weights. However , combining the two helps burn even more calories . Nothing is better for the body than working all muscle groups with a variety of exercises, including cardio and weightlifting. So you should make time for both of these exercises.

In 10 days, you should do more Cardio every day. On the other hand, only lift weights every other day. If you want to lift a lot of weight, you need to make sure you’re lifting weights that target different muscle groups as your body needs a day to recover from a workout.

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Take advantage of the small opportunity. Going to the gym every day is a really good habit, but few people can maintain it. To maximize the effectiveness of 10-day weight loss, you need to take advantage of small opportunities to keep your body moving. You can even lose weight by playing Fidget. ^{[11] X Research Source}

“Small opportunity” means you can dance while washing dishes, do yoga while watching TV, do Plank while watching commercials, clean your room instead of Facebook, scrub the floor or wash your car by hand, take the stairs instead of Facebook. elevators, parking away from the destination and many other small opportunities.

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Try interval exercises. Cardio is also good, but recent scientific research has shown that interval training is even better. Interval exercises take less time and are more convenient. Instead of walking briskly for 30 minutes, you can run 30 seconds fast between each interval when walking for 15-20 minutes. Why? Because this way burns more calories, helps increase heart rate and gives the effect after burning calories. ^{[12] X Research Source}

Intervals can be done with anything, not just the treadmill. As long as you alternate between high-intensity and not-so-high-intensity sessions, it’s fine.
Are you wondering what the effect after burning calories is? This effect is known as post-workout oxygen depletion. When operating at an unsustainable rate, the body takes the next day to rebuild its oxygen levels. That way, you can burn calories even without exercising.

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Change. It’s easy for everyone to establish habits and quickly get bored (body gets bored, mind gets bored, or both). When you’re depressed, your body burns fewer calories because you’re not pushing yourself too hard. At this point, you should try to adjust the training time, exercise intensity or change to a completely new activity to create excitement for both body and mind.

Indulge in enjoyable activities throughout the day to stay motivated. Instead of going to the gym, you can join a Kick-boxing class, swimming or climbing. Bring a few friends over to play basketball, table tennis or volleyball. This way, you can burn calories without even knowing it.
Practicing yoga can be an interesting change to the old exercises. Yoga also helps eliminate salt – the cause of bloating – from the body. Just remember to replace the lost water by drinking water or green tea.

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Know when you are at your best. Your fitness trainer will probably advise you to lift weights first and then do cardio. People who want to lose weight may recommend doing cardio first. Or someone will advise you to do Cardio on an empty stomach in the morning. Therefore, you need to clearly define when you are at your best. When you can push yourself as hard as you can, when you feel full of energy, work out, even if it’s in the middle of the night or right at a snack.

Experiment. Maybe you hate running because you’ve only ever tried running after work. Then maybe jogging before work will be better and create energy for the whole day. In 10 days, you should experiment with them all to find a habit that you can stick to for a long time.

Advice

Pack a dinner snack for the next day, especially if you have to go to work. This way, you will have snacks available to take with you and not overeat.
First, you need to be mentally prepared for the challenge of losing weight and don’t give up, unless losing weight affects your health.
If someone tells you that you are fat, ignore it and continue to maintain your goal.
Don’t give up in the middle of any diet or exercise program because you will gain weight instead of losing it.

Warning

Avoid going on a hunger strike because it will cause the body and metabolism to stop working. When you eat again, the weight will increase.

Steps