You have a 9 am to the 5 pm job. You have an upcoming wedding or the beauty pageant you have been dreaming of since ages are just around the corner. All that weight gain, thanks to all those foodie trips in summer vacations has severely let down your self-esteem. Don’t worry. You’re just in time.
In this article, we will discuss various fitness plans and ways to lose weight rapidly in 2 weeks to a month.
Intermittent fasting is my favorite way to drop weight fast as it will instantly turn your body into fat burning mode.
You’ll be naturally cutting your caloric intake for the day with intermittent fasting as well.
To drop weight quickly it’s going to be key to cut your calories during this week. Intermittent fasting will help to get you there.
This new study out of the University of Illinois in Chicago found daily fasting was effective in reducing weight.
All you have to do is not eat for 16 hours then follow it up with an eight-hour feeding window.
I recommend having your last meal at 8 o’clock at night then not eating until 12 o’clock noon the next day.
While you’re fasting it’s a good idea to consume some calorie-free beverages such as:
- lemon water
- branched-chain amino acids (BCAAs)
- black coffee
- unsweetened green tea
- Athletic Greens
You can also drink a flavored sparkling water like La Croix to satisfy your sweet tooth. Just make sure you check the label as many of the other flavored sparkling waters will contain sugar or high-calorie sweeteners.
No Carbs & Higher Protein
To drop 10 pounds in a week you really need to cut down on your carbohydrate intake.
This means you’re going to be eating mostly green leafy vegetables to cut down on the weight fast.
It’s a good idea to cut out complex carbohydrates, sugars, vegetable oils, high-calorie foods and fast foods.
These are the worst foods to be putting into your body if you’re trying to lose weight quickly.
Low carbohydrate diets have repeatedly been found to help with weight loss. This is especially true if you’re overweight and have trouble keeping it off.
Eating more protein will also help you lose weight as it will increase your metabolism.
Protein has been found to also increase the feelings of being full so it will help cut down on how much food you’re eating throughout the day.
Protein is as the building blocks for your muscles so it will help keep you toned and lean.
Protein will help to increase your metabolism so you can burn off more stubborn weight from your body.
An easy way to get more low-calorie protein into your diet is to take a grass-fed whey protein shake.
Make sure the fats you’re eating are from healthy sources such as salmon, avocados, and pasture raised eggs.
Cut out the fattening vegetable oils that are full of inflammation causing omega-6s. These include canola oil, soybean oil, corn oil and safflower oil.
Cut Out The Salt
Even though your body generally needs salt to function optimally it’s going to be important to cut it out while you’re trying to cut down the weight.
This will help to lower your water retention. That way you won’t get the extra bloating when you’re trying to lose 10 pounds in a week.
Bloating is extra water and gas in your body that can make you appear bigger than you actually are.
Studies have found salt increases water retention, which is not going to be good if you’re trying to cut weight fast.
This is why professional athletes and wrestlers will severely cut down on their water intake before a weigh-in.
Just make sure you’re being careful and drinking enough water to ensure that you don’t get dehydrated.
Being dehydrated will give you many problems so it’s always a good idea to monitor your water intake.
Reduce Your Calories
One of the worst ways to lose weight fast is to starve yourself silly.
I’ve seen it too many times when people try to drop weight fast and just don’t eat anything at all.
This might work for a day but you will very quickly feel the hunger pains and end up binging on your starvation diet.
Instead, try lowering your calorie intake to about 1000 to 1200 cal per day for the week you’re trying to lose weight fast.
This will give enough calories for your body to work with so you don’t end up totally starving yourself and ending up in trouble.
Make sure you’re cutting down on your portions when you’re eating to not go over the 1200 cal per day limit.
You’ll be surprised how little you’re supposed to be eating when you start tracking how many calories you’re putting into your body.
Use a food tracker like Myfitnesspal so you can stay on top of the calories.
Sweat Away the Weight
A little trick I like to use to drop some weight fast is to use the sauna to sweat it out.
This study found using the sauna help to sweat out more water weight.
Using the sauna will also help to improve your metabolism so you can drop more weight fast.
Just make sure after using the sauna that you properly hydrate so you don’t end up passing out.
Sweating is your body’s natural way to detox too.
Detoxing away some of the junk out of your body will help you lose weight in the long run.
Try jumping in the sauna for about 20 minutes every day you’re trying to lose weight this week.
Also, it’s a good idea to mention using the sauna has been found to help improve your longevity so you can stay looking and feeling young.
Check out my other blog post here on how to use the sauna for weight loss.
Exercise Plan To Lose 10 Pounds In A Week
When most people are trying to lose weight fast they’ll instantly jump on the treadmill or the Stairmaster.
Now, this will help to increase the number of calories they burn but it’s not the best thing they can do to drop weight fast.
Instead, it’s a good idea to use Metabolic Resistance Training and High-Intensity Interval Training (HIIT).
These are without a doubt the best two methods of not only burning fat fast but also toning and tightening your body.
This review study found a High-Intensity Interval Training was significantly more effective for fat loss than steady-state cardio like jogging on the treadmill.
Keep in mind if you are lifting weights then you can expect to gain a little lean muscle. This may give you discrepancies on the scale but it will help you look more toned and tightened.
The good news with these workouts is you can get them done and under 1/2 hour each day.
For a full proof and science-backed workout plan that will get you results check out my Flat Belly Formula system. It contains a full workout plan with exercise descriptions so you get the results you want fast.
Get More Sleep
Another one of the hidden ways to lose weight fast and in the long run is to increase your quality and quantity of sleep.
Most people are getting under six hours of sleep per day and it’s really affecting how much weight their story on their body.
The study found those who were getting less sleep were much more likely to way more than those who were getting 7-8 hours of sleep each night.
One of my favorite ways to fall asleep faster and better is to take some CBD oil before hitting the sack.
It will make you relax near instantly and feel sleepy even if you’re stressed out.
Is Losing 10 Pounds In A Week Safe?
If you’re starving yourself then yes it’s going to be unsafe to lose 10 pounds in a week.
It’ll also be unsafe if you’re not drinking any water at all to end up dehydrating yourself.
Make sure you’re following the recommended strategies above to lose weight fast and to keep things on the safe side.
Also be sure to take care yourself while you’re trying to lose that much weight that quickly.
I wouldn’t, of course, recommend trying to lose 10 pounds in a week all the time. But I know sometimes events come up and you need to do what you need to do.
Just don’t be surprised if the weight comes back right after you lose it. You need to keep doing what you did to lose it in the first place otherwise it’ll come back fast.
You don’t have to starve yourself silly or cut off a limb to drop 10 pounds in a week.
Just by following some simple dieting strategies above you can quickly drop the weight you need while not killing yourself in the process.
Be sure to add in some science-backed workout programs to increase your metabolism and help burn more fat off your body.
The good news is you don’t have to run for 4 hours every day to lose weight fast but you are going to have to put in some work.
Your diet is going be the number one thing you’re going to have to take care of when you’re trying to lose weight that fast.
But if you’re doing all the right things and then you can for sure expect to lose the weight you want in that short of a time.
Now that you know how to lose 10 pounds in a week it’s time to take action so you can get the results you want fast.
20. Quality of Sleep:
Research has proved that sleep deprivation can cause you to gain weight. This is simply due to the fact that the longer you are awake, the more you are likely to eat. In fact, it is a common scenario that people who are in late night working often have several cups of coffee to avoid feeling sleepy. The result is clear, they consume extra calories. The duration and quality of your sleep influence the production of certain hormones which are directly linked with your appetite. While sleeping, you lose weight through two processes, namely respiration when you exhale and transpiration through your skin, also called sweating. All these factors contribute to weight loss
Your trainer and friend,