To lose weight in 10 days one needs to go on a deficit of 500 calories in diet and lose 500 calories with exercise. The various ways to achieve the results include walking after meals, drinking a liberal amount of water throughout the day, increasing fiber intake and cutting on added sugars and salt. One should also follow a strict diet containing foods rich in nutrients such as fiber and protein. It is equally to avoid the consumption of foods like baked sweets, salty snacks, deep fried foods, processed meat, refined grains, alcohol, etc. Continue reading to know in detail the various ways on how to lose weight in 10 days.
Is it possible to reduce weight in 10 days?
Yes, it is possible to lose weight in 10 days however it is suggested to not lose more than 0.5 to 1 kg in a week. One should start by cutting down on carbs through processed and sugary foods. It is also important to increase the protein and fiber intake which will promote satiety and reduce hunger while also enhancing digestion and resting metabolism. This overall helps in keeping one full for extended periods and burns calories even when the body is at rest. It is equally imperative to make lifestyle changes such as staying hydrated, getting 7-8 hours of uninterrupted sleep, avoiding sugary drinks and salty snacks. Aiming for rapid loss can lead to nutritional deficiency and health complications. It is recommended to avoid fad diets and rather strive for a sustainable weight loss that is healthy in the long term. For a personalised and sustainable results, Buy Weightloss diet plan.
10 Ways on How to reduce weight in 10 days?
Below mentioned are 10 ways on how to reduce weight in 10 days
- Drink water throughout the day.
- Walk after meals.
- Eat more fiber.
- Cut intake of added sugars.
- Cook and eat meals at home
- Reduce salt intake
- Exercise 1-2 hours daily.
- Get quality sleep.
- Practice portion control.
- Avoid processed foods.
1. Drink water throughout the day.
Consumption of water is linked with improved metabolic rate and burning of calories as well as reduced cravings and increased satiety. Water can be an excellent substitute for high calorie sugary drinks like fruits juices, sodas, etc. Consuming a liberal amount of water can also help stimulate breaking down of fat without elevating the blood pressure or increasing insulin levels. It is recommended to consume 2 to 3 litres of water everyday to achieve weight loss.
2. Walk after meals.
Walking after meals can help with weight loss by speeding up digestion and burning extra calories. When you take a walk after eating, your body starts to break down food more efficiently, which prevents it from turning into stored fat. This simple activity also helps keep your blood sugar levels steady, which can reduce cravings and overeating later. Over time, making a habit of walking after meals can lead to gradual weight loss, as it helps you burn more calories throughout the day. To determine your calorie intake you can learn on How to calculate calorie requirement.
3. Eat more fiber.
Fibre acts as a natural appetite suppressant which can help control cravings and keep overeating at bay. Insoluble fibres like whole-wheat flour, wheat bran, nuts, beans and veggies like cauliflower, green beans and potatoes, does not mix with water and assists in improved stool movements. Soluble fiber on the other hand mixes with water and forms a gel like substance which slows down digestion which can keep one full for long and ultimately aid in weight loss. Thus eating plenty of fiber-rich foods such as lentils, pears, celery, leafy greens, and oatmeal can help you find your answer to how to reduce weight in 10 days.
4. Cut intake of added sugars.
Foods containing added sugars, candies, cakes, cookies, and pastries are only empty calories which increases your calorie intake but doesn’t add any nutrients which can lead to unnecessary weight gain. Thus, it’s important to cut down on foods with added sugars and rather enrich your diet with low calorie foods.
5. Cook and eat meals at home
Another one of the best ways on how to lose weight in 10 days includes cooking your own meals at home. This gives you control over the preparation method and allows you to use all of the healthy ingredients. This way one can monitor the portion of the salt, sugar, fat or oil and prepare your meals in a healthy manner that supports your weight loss journey.
6. Reduce salt intake
Reducing salt intake can play a significant role in helping to lose weight within 10 days by decreasing water retention in the body. High salt consumption leads to excess sodium in the bloodstream, causing the body to hold onto water to maintain a balance. This water retention can add several pounds to your weight, making you feel bloated and heavier. By cutting down on salt, the body can release this excess water, leading to a noticeable reduction in weight.
7. Exercise 1-2 hours daily.
Regular exercise of an hour or two everyday is an excellent way on how to reduce weight in 10 days and also boost one’s mental health. Research studies suggest a minimum of 150 minutes of workout activity every week. One can indulge in several activities such as brisk walking, cycling, jogging, skipping or HIIT workouts. They can also simply practice swimming, join dance classes, zumba, pilates or yoga. Indulging in strength is equally useful as it helps in losing weight while also assists in muscle growth and makes you stronger. One can start with making gradual changes into their lifestyle by trying to move as much as they can such as taking stairs instead of lifts. Meanwhile, you may also feed your curiosity on How to lose 10 kg in 10 days.
8. Get quality sleep.
Several studies and research lay claim to getting quality sleep for healthy physical, mental, and emotional functioning. Sleep deprivation is linked to an increase in appetite which can lead to excess calorie intake. Bad sleep cycle disturbs the hormonal balance and ends up creating more ghrelin which is the hunger hormone and less leptin which is the satiety hormone. Lack of sleep can also cause poor foods choices and increase the intake of high calorie foods such as sugary drinks, salty snacks, processed and fried foods, sweetened treats and more.
9. Practice portion control.
Practising portion control is another excellent way on how to lose weight in 10 days. By consciously managing the quantity of food consumed at each meal, portion control helps reduce overall calorie intake without the need for restrictive diets. When you eat smaller portions, your body is less likely to store excess calories as fat, promoting a more balanced energy level throughout the day. This approach also encourages mindful eating, allowing you to savour your food and recognize when you’re full, reducing the likelihood of overeating. By practising portion control consistently, you can create a calorie deficit, leading to noticeable weight loss within just 10 days while still enjoying a variety of foods. To better plan out your meals, you can use the Daily calorie intake calculator.
10. Avoid processed foods.
Processed foods can pose a threatening barrier to your journey to lose weight in 10 days. Processed foods like white bread, pasta, cookies, cakes or sodas are high in sugar and calories while being low in nutrients and fiber. They only add kilos to your weight without enhancing the nutritional value of your diet. They also have added preservatives which tickles our taste buds to eat more and leads to increased consumption of calories. Often processed foods contain refined carbs which increase blood sugar levels and can increase the risk of type 2 diabetes.
Diet Plan to reduce weight in 10 days
A diet plan is extremely important on how to lose weight in 10 days. One should incorporate fibre and protein rich foods into their diet that improves metabolism, enhances satiety and also promotes muscle growth. It is also important to stay hydrated, monitor portion control and avoid consumption of processed and fried foods.
Now that we have the diet plan to reduce weight in 10 days, you may also want to find the answer of How to lose 10 kg weight.
Foods to avoid when losing weight in 10 days
While figuring out how to lose weight in 10 days, it is important to avoid certain foods which are high in calories, added sugars, sodium and simple carbs while being low in nutrients and fiber. These can pose a threat to your weight loss journey and also give way to health complications. Below mentioned are the foods to avoid when losing weight in 10 days-
1. Deep fried foods
Deep fried foods are loaded with unhealthy oil such as french fries, onion rings, and fried chicken which can increase the levels of bad cholesterol in your body. The high content of saturated fats in these foods can increase the risk of type 2 diabetes, heart diseases and obesity. Instead of deep frying, it is rather suggested to saute or stir fry your food in high quality oil like olive oil. These tips can be incorporated into a Low budget diet plan for weight loss.
2. Baked goods
Avoiding baked sweets is crucial when trying to lose weight because they are often high in refined sugars, unhealthy fats, and empty calories. These treats, such as cookies, cakes, and pastries, can cause rapid spikes in blood sugar levels, leading to increased cravings and overeating. Additionally, the high-calorie content in baked sweets can easily surpass your daily caloric needs, making it difficult to achieve a calorie deficit essential for weight loss.
3. Artificial sweeteners
Contrary to what companies market, artificial sweeteners are not a healthy alternative to sugar. They can alter your gut microbiome and can slow down metabolism which can ultimately be a hindrance to one’s weight loss journey. Learn How to make a diet chart to better implement your diet plans and achieve your desired weight loss goals.
4. Alcohol
A gram of alcohol contains about 7 calories and overconsumption of alcohol can give way to being overweight or obesity and several other health complications. Intake of alcohol also leads to unhealthy food choices like eating salty chips and fries which can further add to excess intake of calories. Instead of alcohol one can consume fruit shakes, herbal teas, smoothies or detox drinks.
5. Refined grains
Refined grains, like white bread, pasta, and rice, are processed in a way that removes the nutrient-rich bran and germ, leaving behind a product that is quickly digested and absorbed. This rapid digestion leads to spikes in blood sugar and insulin levels, which can cause increased hunger and cravings, making it harder to control calorie intake.
How to calculate daily calorie intake to lose weight in 10 days?
To lose weight effectively in 10 days, it’s crucial to calculate your daily calorie intake and ensure you consume fewer calories than you burn. This can be done by determining your Basal Metabolic Rate (BMR), through BMR Calculator which represents the number of calories your body needs at rest to maintain basic physiological functions. Once you know your BMR, you can adjust your daily calorie intake to create a caloric deficit, which is necessary for weight loss.
Understanding BMR and Caloric Needs:
1. Calculate Your BMR:
The BMR can be calculated using the Mifflin-St Jeor equation, which takes into account your age, gender, weight, and height. Here’s the formula:
For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
2. Determine Total Daily Energy Expenditure (TDEE):
Once you have your BMR, you can estimate your TDEE by multiplying your BMR by a factor that corresponds to your activity level:
Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
3. Create a Caloric Deficit:
To lose weight, you need to consume fewer calories than your TDEE. A safe and effective calorie deficit is typically 500-1,000 calories per day, which can result in a weight loss of about 0.5-1 kg (1-2 pounds) per week.
Example:
Let’s consider a 30-year-old woman who weighs 70 kg, is 165 cm tall, and has a sedentary lifestyle.
1. Calculate BMR:
BMR = 10 × 70 + 6.25 × 165 – 5 × 30 – 161
BMR = 700 + 1031.25 – 150 – 161
BMR ≈ 1420.25 calories/day
2. Estimate TDEE:
Since she has a sedentary lifestyle, her TDEE = BMR × 1.2
TDEE ≈ 1420.25 × 1.2 ≈ 1704.3 calories/day
3. Set a Caloric Goal:
To lose weight, she should aim to consume about 1,200-1,400 calories per day, creating a daily deficit of around 300-500 calories. Over 10 days, this can lead to a noticeable weight loss, especially when combined with physical activity.
By accurately calculating daily calorie intake and maintaining a caloric deficit, she can achieve her weight loss goals in a short period.
Expert Review on How to reduce weight in 10 days
Dr. Amit is a certified nutritionist and he suggests making sustainable lifestyle changes and better dietary habits to lose weight in 10 days. Drink a liberal amount of water in a day, consume more protein and fibre, cut down on processed, salty and sugary foods, indulge in regular exercise, get proper sleep and walk after meals to slow down the release of glucose into your body. This will help in lowering your weight and also reduce the risk of several health complications such as type 2 diabetes, heart diseases and more.
References
Kim, Young. n.d. “Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.” NCBI. Accessed August 12, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/.
“Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance.” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/.
“Yes, drinking more water may help you lose weight.” 2020. JHU Hub. https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/.
FAQs
1. Can I weight loss in 10 days?
Yes, you can lose weight in 10 days by drinking a liberal amount of water, taking a walk after meals, eating protein and fiber to promote satiety.
2. How to become slim in 10 days?
Drinking plenty of water and adding fiber to your diet can help you become slim in days. At the same time, it is also important to cut down on processed foods that have high salt and sugar content.
3. How to burn belly fat in 10 days?
To burn belly fat in 10 days, one needs to consume soluble fiber, avoid foods containing trans fat, practice cardiovascular exercise and strength training.
4. How can I lose 5kg in 10 days?
To lose 5 kg in 10 days, focus on a calorie-controlled diet, intense daily workouts, and staying hydrated. Remember, consult a professional before starting any rapid weight loss plan.
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