Before we begin it is important to clarify that losing 10lbs in 10 days is definitely achievable. Sure, it takes a lot of hard work, not just in the gym but in the kitchen too. Adjusting to this new, healthier routine will be uncomfortable for the first couple of days but it’s important that you stick to it.
Now that we know it’s possible, let us understand HOW a transformation as drastic as this is possible, let alone feasible:
If we first get into the technicalities, many of us know that one has to burn 3,500 calories to lose one pound of weight. By that logic, you’d need a 35,000 calorie deficit in ten days. With a Basal Metabolic Rate (calories you need to stay alive) of 1800-2000 calories per day, achieving the magic 35,000 figure would be impossible – even if you stopped eating entirely. Don’t worry though, you still can lose 10lbs in 10 days thanks to two key aspects – nutrition & training.
But first, let’s clear some misconceptions:
What you need to understand is that most fitness experts address the fat loss. Our aim here is to lose inches and shed pounds – we are not focusing on retaining muscle. Hence, during these ten days, you will be losing fat, muscle and retained water. And while muscle loss is not ideal, we can limit it by keeping our nutrition in check (which is why sticking to a diet is important).
So, you might ask, what are these “magic foods” that will transform your body? The answer – proteins. While they often get a bad rap for being a “bodybuilder’s food”, what we don’t realise is that we all have muscle that we need to retain. This makes consumption of adequate protein very important, even more so when you are planning to lose 10lbs in 10 days.
An average person required at least 50g of proteins per day from various sources. This is equivalent to roughly 200g of chicken breast, 8 eggs, 2-3 scoops of protein powder, or about 500g of tofu. Since consuming sufficient protein isn’t the only thing we are focusing on, restricting the calorie content is important, too. This is why we have designed a special 5-point framework that you can follow for quick & effective results.
Framework to Lose 10lbs in 10 Days
- Eat Clean, Get Lean
You’d think that this is obvious, but we come across people who want to drop pounds but still continue eating unhealthy more frequently than we’d like to admit. It’s not that hard – eat clean, get lean! For best results, we recommend eating approximately 1200 healthy calories per day. That means that a 10” pizza per day, while within your calorie limit, is simply unacceptable.
A good way to reduce your daily calories is to drop sugar completely. Stop drinking flavoured soda, candy, ice-cream etc. Sugar is extremely calorie dense and is low GI which is a big no-no for losing weight.
Protip: Have a glass or two of water before meals. It will help you eat lesser in meals.
So what should you eat, then? Lean meats, healthy vegetables and fruits. Negative calorie foods are a great addition to your diet since you burn as many calories digesting the food as you do ingest it. Essentially, you satiate your hunger, get nutrients, but the net effect of those calories is minimal. A list of negative calorie foods can be found below:
Protip: Eat 5-6 small meals a day. You’ll feel full without eating too much and it will keep your metabolism active.
- Acknowledge the Aminos!
Proteins, as we discussed, are incredibly important for any weight loss diet. This is precisely why you need to consume a healthy amount of lean protein in every meal.
You can do this by starting the day off with a boiled egg or two, maybe drizzle your favourite seasoning or sauce on it to make things interesting.
During the day, you could eat chicken breast or other lean meats. Remember – we need to eat protein but we cannot afford the excess fats and calories. You could accompany this with a small portion of carbs such as brown rice, whole wheat bread, whole wheat pasta, sweet potatoes, etc.
Protip: We have found that making a stir-fry is very effective since you incorporate a generous amount of proteins and veggies without consuming too many carbs and fats.
Some great protein-packed foods we recommend are:
- Work that Weight Off!
As we calculated earlier, it is physically impossible to burn enough calories to lose 10lbs in 10 days without working out. The main workouts you should perform daily are (choose one).
- Run for an hour
- Swim for an hour
- Walk for two hours
- Do online workouts such as these
Myth: while many recommend sticking to High-Intensity Interval Training for fat loss if you want an effective weight loss solution without much fuss, steady state cardio such as the ones mentioned above is just as good, if not better.
- Sleep, silly!
This might sound counterintuitive at first, but trust us – it works. Our body needs a good 8-hour sleep for best weight loss results. Not only does our body get the chance to recover from a tiring day’s hard work, but it also burns roughly 500 calories during an 8-hour slumber.
Who knew weight loss could be this relaxing, right?
- Wonders of Water
We’ve all been told how important it is to stay hydrated. Most of us know that it’s recommended to drink at least eight glasses of water per day. For an effective weight loss diet, we recommend drinking anywhere between 0.5-1 gallon (2-4 litres) of water every day.
Not only does water keep you fresh, but it also helps you ‘feel’ full which will reduce food cravings and hunger. Sweet deal, right?
What’s more is that studies have shown that you burn ~100 calories for every 2 litres of water you drink. Who knew drinking water could be this effective for weight loss!
Weight loss programmes often sound easy on paper but can get challenging once you start following them. Our aim while designing the 5-point framework for fat loss was to enable everyone to achieve their dream body.
While it certainly won’t be a cake walk (speaking cakes, avoid them!) it is far from just another monotonous and taxing workout and diet plan. For starters, this one actually works!
What are you waiting for? Go get that body you’ve always wanted. We’re waiting.