If you want to drop ten pounds, then you have to burn approximately 35000 calories. This doesn’t include the calories that you eat. So you have to burn 35000 more calories than you eat!
If your BMI (basal metabolic index) requires you to eat 2000 calories per day based on your current body weight and activity level, then you know you’ve got to eat less than 2000 calories per day, or increase your activity level so you burn more calories. All of your calorie reductions have to add up to 35000 calories before you’ll lose 10 pounds. Whew! That’s a lot of calories!
Obviously you can’t burn 35000 calories in one day! In fact its just about impossible to burn that many calories in one week! (To do so would mean that you burn 5000 more calories than you eat each day). Put it in perspective: an average sized person running a marathon would burn about 3000 calories. That’s running 26.2 miles – and you only burn about 3000 calories!
Burning 35000 calories is looking impossible now, right? Don’t give up! You can lose 10 pounds if you will be persistent – and if you believe that you really can do this. Although you probably can’t lose 10 pounds in the next week – or even in two weeks unless you take some really drastic measures, you can realistically lose the weight in 3 – 4 weeks on a strict diet and exercise regimen.
If you really have to lose 10 pounds and you only have about 2 weeks to do it – it can be done! Much of your initial weight loss will be water weight, which you’ll gain back quickly later, but if the goal is to lose 10 pounds fast, then you should know that its not impossible. Crash diets do work, but they’re ultimately not good for your health; you should avoid using them.
Following are some simple tips you can implement to get you on the journey to losing 10 pounds.
Tip #1: Drink Water – lots of it!
You need to stop the soda, cull the coffee, drop the diet soda and eject the juice – even 100% pure juice. Water is your new best friend. Not only is it the only beverage your body needs, it is also a great tool to help you feel more full at meals. Drinking ice cold water gives an added benefit – your body has to burn a few more calories to raise your body temperature because of your cold drink of water.
Drinking only water will help you to flush wastes and toxins out of your system too! You can still have coffee, tea, diet sodas and 100% pure juices, but you must do so in moderation. Coffee can’t have the added sugar and cream – you must drink it black! (Yuck!)
Tip #2: Get Plenty of Rest!
I know it doesn’t make sense that in order to lose weight, you should sleep more. But studies have shown that a lack of sleep contributes to low energy levels and over-eating! You over eat because your energy levels are low. To fix this, all you have to do is get plenty of rest.- about seven to nine hours of sleep per day is optimum. Getting the appropriate amount of rest aids you in recovering after an intense workout.
Tip #3: Eat More – Don’t Starve Yourself!
This is another tip that just doesn’t seem to make sense at first – but it really works! Here’s why. When you starve yourself you send signals to your brain to conserve as many extra calories as possible. Your body stores excess calories on your body as fat.
Instead of eating less, eat more! Eat more of the healthy foods such as whole grains, fruits and vegetables. and eat as much of them as you want to! When your body knows it will get a regular steady nutrient-rich diet, then your brain sends signals to get rid of the stored fat and burn it for energy.
Instead of eating 3 meals per day. Eat six smaller meals per day (include nutrient rich foods). Your body will thank you later by deciding it doesn’t need the extra fat.
Tip #4: Get More Exercise!
You knew this tip was coming and couldn’t be avoided. You’ve got to increase your activity levels so you’ll burn more calories. Do both cardio workouts as well as strength-training workouts, focusing more on the strength=training.
There you have it! Four tips to help you lose 10 pounds. Take your time and implement all 4 of these tips in to your current diet and exercise regime. Good luck!
Jonathan lost 30 pounds and has kept it off following extremely successful fat loss programs. Click here to learn more ways to lose 10 pounds fast!
Health and fitness enthusiast, consultant and writer. Jonathan is dedicated to helping people achieve their weight loss goals.
Jonathan was a fit, trim, muscular guy in college. After marriage, children and a white collar job he found himself overweight and out of shape. After losing 30 pounds he is once again fit and trim.
Jonathan freely shares his fat loss experience on his website where you can sign up to get his free Fat-Burning mini-course.