Fat Loss And Weight Loss
Fat loss is the process through which you burn fat in order to lose body weight. Now weight loss also involves the fat loss, but water loss and muscle loss are added to the process.
When you see a drastic weight loss in a short period of time, that’s fat, muscle and water loss together. And this is exactly what you’re going to experience in order to realistically lose 10 pounds in 10 days.
So since fat and water loss are good for you, muscle loss should be avoided as much as possible. One way to do that is by eating a high protein diet.
Getting enough protein during a drastic weight loss is essential, because it helps rebuild and grow your muscles. That’s right, you can lose 10 pounds in 10 days even without losing too much (if not any) muscle mass.
But how much protein should you eat in a day to keep your body function properly?
An average sedentary person should consume about 50 grams of protein per day.
That’s about 8 eggs, or 200g of lean meat (fish, pork, beef, turkey), or 3 scoops of protein powder.
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The Plan To Lose 10 Pounds In 10 Days
Science says you can lose one pound of fat by burning 3,500 calories. And for our 10 pounds goal, that’s 35,000 calories to burn in 10 days. That’s insane!
It’s virtually impossible when your calorie intake is about 20,000 calories in 10 days. You can’t burn more calories than you ingest. So how are we gonna reach our 10-day goal?
Luckily, creating a calorie deficit implies more than working out to burn calories. So to lose 10 pounds in 10 days, we’re going to create a calorie deficit by:
1. Eating Less Crap
Reducing the amount of calories you’re getting from your foods is the first step toward your weight loss goal. But this doesn’t mean you will eat only one meal a day. Instead, you’re going to swap the unhealthy foods (which hold most of the calories) for healthier versions.
You’ll be surprise how many calories you can reduce just by giving up sweets. These are the most calorie concentrated foods. Just a small candy can pack over 100 calories. Insane, right?!
Another way to eat less calories is by avoiding processed and fast foods. Did you know that a medium serving of French fries has about 500 calories? That’s unacceptable.
I’m not going to continue on this line with all the foods you need to get rid of because I believe you already have an idea.
Instead, let’s focus on foods that have a very low calorie content. They’re called zero calorie foods, or negative calorie foods.
Your body requires more effort and burns more calories to digest these foods than the amount of calories they contain. Here is a list with a few negative calorie foods
– mostly fruits: Orange, Grapefruits, Lime, Lemon, Peach, Apple, Papaya, Strawberry, Blackberry, Blueberry, Cranberry, Pineapple, Watermelon, etc.
– and veggies: Cucumber, Lettuce, Broccoli, Cabbage, Asparagus, Cauliflower, Beetroot, Spinach, Carrot, Garlic, etc.
Just remember, eating less means still having 3 meals + 2 snacks per day, but with healthier and low calorie foods.
2. Eating More Protein
You can get more protein by adding more protein rich foods into your meals. Start by having a boiled egg every morning.
Then opt for 150-200 grams of lean meat every day. That’s a fish, chicken, turkey or a low fat steak. This adds about 500 calories to your daily calorie intake.
Don’t forget about high protein vegetables that can make a super delicious lunch or dinner. You can use beans, mushrooms, peas, chickpeas, black rice, etc.
As snacks choose fruits and nuts. The fruits with the highest protein content are guavas, pomegranate, apricots, blackberries, avocados, bananas, passion fruits, etc. Peanuts and pistachios are also a great protein-packed snack.
Let’s talk about protein supplements. Now, I’m not a big fan, so I don’t use them personally. But if you feel you can’t get the recommended daily intake of protein, you should consider this option too.
In fact, before opting to supplement your meals with a scoop or two of protein powder, do an online research. There are hundreds (if not thousands) of types of protein powders, from vegan PP to whey PP.
And if you won’t get the support needed from the online protein powder reviews, then seeing a nutritionist is your best option.
Just remember, eating more protein means adding more protein rich foods into your diet, not ditching all the fats and carbs from it.
3. Eating Less Calories
The recommended daily intake of calories for a sedentary person is between 2000 and 2500 calories. This means you need to eat food worth 2500 calories every day to maintain your weight.
But at this point, since you’re here searching for a way to lose 10 pounds in 10 days, you probably get around 3000 calories daily, if not more.
The minimum number of calories your body needs to function properly is 1200 per day. So if you make a simple calculation, by reducing your calorie intake to 1200 per day you’re actually cutting 1300-1800 calories daily.
That’s a third, or even a half of a pound just by eating less crap and more protein rich foods. That’s great, right?!
Just remember, reducing the amount of calories you’re having each day is made by eating smarter, not by eating less food.
4. Working Out
This is the most effective and recommended way to cut down calories. Working out on a daily basis is not only going to help you shed off those 10 pounds, but it also gonna increase your stamina, balance, and strength.
And instead of losing muscle mass you can even increase it if a high protein diet is followed (as we discussed previously).
So how much should you workout every day to realistically lose 10 pounds in 10 days? If you’d continue eating unhealthy, you’d have to:
- Lift weights for 12 hours daily.
- Jog 10 hours straight every day.
- Run 7 hours straight every day for 10 days.
- Squat continuously for 4 hours a day.
As you can see, none of these options are realistically doable. That’s why working out alone can’t help you lose 10 pounds in such a small amount of time.
But if you create a calorie deficit by eating less and healthy, then adding a workout to your plan will definitely speed up the weight loss process.
So I’ve already showed you how you can cut up to half pound of fat a day just by eating right. Now it’s time to show you how to cut a quarter pound of fat by exercise:
- Run one hour per day.
- Swim at least an hour each day.
- Walk 2 hours daily.
- Do a 700-calorie workout.
5. Sleeping Enough
From person to person, sleeping time and duration differs pretty much. We all have different body types and working schedules, so what works for me might not work for you or vice versa.But there’s one thing valid to all of us: an 8-hour sleeping period is enough for our body to recharge. And the best part is that during this recharging period our bodies continue to burn calories.What I’m trying to say is that you burn calories while you sleep. And when I say calories, I mean a significant number: about 500 calories per 8 hours of sleep. Awesome, right?!Keep in mind that sleeping enough means having a RESTFUL 8-hour sleep.
6. Drinking More Water
Your body can’t live longer than 3 days without water. This means you NEED to drink water.Now the amount of water you drink has a significant impact on your wellbeing, fitness level and physical appearance.I don’t know if you have noticed, but dehydrated people usually have dry mouth and skin, and are always tired and sleepy.Hydrating yourself doesn’t only mean you’re taking care of your body, but boosting your metabolism too. And that’s exactly what you need to burn more fat and eventually lose 10 pounds in 10 days.An increased metabolism helps you burn more calories during rest time. So during those 8 hours of sleep you can burn even more than 500 calories.Moreover, studies have shown that you’ll burn an extra 100 calories for every 2 liters of water you drink. And believe me, when you have a 10-day deadline every calorie counts.Just remember, whether you’re an active or sedentary person, drinking 2 liters (half gallon) of water per day is mandatory.
