Losing weight is not an easy thing to do. But with the right techniques and dieting habits, it’s possible to do it fast and naturally.
With this knowledge, trying to lose 10 pounds fast and naturally (without using any dodgy medications or surgery) is perfectly possible – in fact, I’ve managed to lose 10 pounds (or about 4.5 kg) in just 3 weeks.
Interested to find out how I did it? Read on!
Hi guys! My name is Isaac and I’m the owner of this website. I’m just your ordinary guy with an ordinary genetics and metabolism, so you can bet that I look just like the guys you can see on the street.
I was not obese, but was a skinny fat where my belly was bulging from too high body fat percentage.
I yearned for a leaner and muscular body, and that’s the reason why I embarked on a weight loss journey sometime ago.
The 5 tips that I’m going to share with you today was actually derived from the 2 Week Diet Plan and have worked great to help me lose 10 pounds fast before.
But before we get to the tips, I need to tell you the one absolutely important thing about weight loss which is calorie deficit.
Calorie Deficit: The Key To Weight Loss
Of all the thing that I’ve learned from the 2 Week Diet Plan, this one is the most important concept that I’ve learned – weight loss can only happen when there is a calorie deficit.
What does calorie deficit means?
It means the amount of calorie (or energy from foods) that we eat is lesser than the amount of calorie that our body use.
Without calorie deficit, our body won’t have to use the reserve energy storage (in the form of glycogen and fat) in our body, hence there’s no weight loss.
There are 2 known ways to create calorie deficit: by reducing food intake (dieting) or by increasing the amount of calorie uses by body with exercise (in my experience, dieting can give more result compared to exercise).
But if you want to lose 10 pounds fast, we need to go to the extreme – and that is to combine calorie restriction (dieting) with exercise!
Another important thing to know is how much calorie your body is using at rest daily, or the Basal Metabolic Rate (BMR).
Knowing this is the first step to adjusting your meals so that you can consistently eat lesser amount of calorie than it. Check out this site for an easy to use calculator for your BMR.
(Fyi, the ballpark figure of BMR for an average adult man is 1,600 to 1,800 kcal. Woman is lower at 1,400 to 1,600 kcal. As it highly depends on your built and weight, I recommend that you check your own BMR using the calculator that I’ve shared above)
The 5 Tips That Can Help You To Lose 10 Pounds Fast And Naturally
Now, let’s get on with the 5 tips that will help you to lose 10 pounds fast:
1 – Cut Sugar!
The first tip that will greatly increase your chances to lose weight is cutting sugar from your diet. When I say sugar, I mean these kind of foods:
- Drinks with sugar in it
- Ice cream
- Any kind of processed or baked foods (as most of them contain lots of sugar to taste good)
As you can see, it basically covers everything “wrong” with modern foods. Sugar, as good as it tastes, is just not good for those trying to lose weight.
It’s a form of simple carbohydrate (which I’ll go through in the next tip) which contain lots of calories in just a small serving.
If you frequently drink lots of sugary water in a day, cutting these drinks will reduce hundreds of calories from your daily diet, helping you to create calorie deficit.
In addition, the simple carbohydrate nature of sugar will also cause insulin spike in our blood. While this is a good thing (we need to ensure our blood sugar level in check), this stops the body from using our reserve energy storage or fat mobilization, hence stopping any weight/fat loss immediately.
2 – Stop Eating Carbohydrates
The next tip is to stop eating carbohydrates (or carb). A few examples of carbs are:
- Wheat, and other carbohydrate sources
I’m pretty sure you must be wondering at this right now. So how should I eat my burger with if I can’t eat fries?
Wait, bread is also on the list so I cannot eat burger too? How about mashed potato? Pasta? How about my breakfast cereal? Pastries?
Yeah, I hate to tell you this but you just simply have to live without these foods.
Well, at least until you’ve reduced your weight to a comfortable level of course. Remember, I’ve said that losing 10 pounds fast is possible only with drastic measures and cutting carbohydrates from your food is one of those measures.
As I’ve mentioned above, insulin will increase with the presence of sugar in our blood. And carbohydrate is the primary source of sugar.
Cutting off carb from our diet will cause insulin to be kept at a low level, thus ensuring our body is mobilizing fat almost all the time.
And if you think that you will be lethargic and out of energy, then you’re mistaken. All this while we’ve been told that carb is the primary source of energy for our body.
But do you know that protein and fat, the other 2 macronutrients, also can provide energy to our body?
In addition to that, carb don’t really have lots of nutrients to offer (which is why it’s perfectly fine to stop eating carb altogether). Protein, fat and vegetables all can provide our body with all the vitamins, nutrients and fibre it need.
From here on, you will only be eating real foods such as fish and meat with lots of vegetables.
Of course, the amount of fish and meat will be higher to compensate for the lack of carb so that we will get the same amount of calorie.
From my experience, cutting out carb will cause some side-effect such as lethargy and lack of focus.
But this is only for the first few days as your body is adjusting to using protein and fat as its primary energy source.
After that initial phase, you will feel normal again, and a I can guarantee that you will be a lot lighter!
3 – Intermittent Fasting
If you’ve been reading about weight loss strategy, I’m pretty sure you’ve heard about intermittent fasting (or IF for short).
And I’m going to tell you that it’s one of the best technique to lose a lot of weight fast based on my experience with it.
(But I need to clarify that intermittent fasting is not for those that needs regular foods. Read my previous post here on who can do it and how to do it correctly)
What you have to do is to skip some meals in order to keep you’re the time you’re fasting long enough (typically 16 to 24 hours).
While those fasting hours seems intimidating, it just means you need to skip breakfast and lunch (for 24 hours fast) to do it.
And I’m pretty sure most people had skipped their meals once in a while due to busy work schedule so it’s not that difficult to do.
So what happens when you fast?
Firstly, the body will be forced to use its reserve calorie storage for energy, hence causing weight loss. The longer you stay fasted, the more fat will be burned by your body.
In addition, fasting will automatically lowers your calorie intake and makes it easier to create calorie deficit, losing more weight in the process.
Do make sure you’re drinking lots of water as it’s very important to keep yourselves hydrated all day. You will also notice that the water (always drink plain or unsweetened drinks).
4 – Exercise
I’ve purposely put exercise at number 4 so that I can put down the dieting parts first. As I’ve mentioned in the introduction, exercise will increase your metabolism, and will help to widen the calorie deficit for a faster weight loss.
There are a few ways to do exercise (treadmill, jogging, weight resistance, etc.) and all of these will have different effects on your body.
But to keep things simple, I’d recommend to do any of these activities for at least 30 minutes daily with sufficient intensity.
And when I said sufficient intensity, you must be sweating and your heart beat increases where you feel your blood is pumping faster. (I might write a more detail article on types of exercises later on..)
To be fair, just walking around at a faster pace for half an hour is enough to burn calories but if your objective is to lose 10 pounds fast, you should be doing a more strenuous and energy burning exercises such as jogging at fast pace, weight resistance, or joining any of those popular dance + fitness class.
And yes, yoga or pilates are good for your overall flexibility but are not the best exercises if you want to burn off lots of weight.
Consider also to do these exercises daily so that your body is burning calories constantly. I’d also recommend to do your exercises during fasting i.e morning to lunchtime sessions.
Doing exercises on an empty stomach is one of the best methods for weight loss that I’ve experienced as the increased metabolism during fasted state will propel your fat mobilization process turning your body into a huge weight loss machine.
5 – Maintain Discipline
The last tip that I’m going to give is to keep maintaining your discipline and do the 4 tips above constantly. Too many people stop too soon before they can reap the rewards of their efforts – so don’t be those guys!
One of the best ways to keep motivated is to keep track of your weight daily (I like to weigh my body before bedtime as it’s more consistent), and make notes of what happens on that day such what you do, what you eat, etc.
I’d like to call this a bio-feedback note taking where you’re basically tracking your weight movement and correlate it with what you’re doing on that day.
This way, you will be able to tell what happens with your weight loss based on your activity and what you eat.
Speaking from experience, I can definitely tell that weekends is the time when my weight loss is minimum (or even increased!) due to the many social events and gatherings where there are foods involved.
My best days are during workdays where I’m usually able to skip breakfast (doing intermittent fasting), did exercises during lunchtime and being overall more active thus keeping my metabolism high and losing lots of weight.
So from all of these info, I won’t be discouraged when I see my weight plateaued or even increased on the evening of Saturdays and Sundays because I know that I can drop off the weights during the 5 weekdays using the 4 tips above.
I hope this post on how to lose 10 pounds fast and naturally will be beneficial to you. I do hope that you will use these 5 tips and take action from here on to get to the weight that you desire.
I’ve personally used these tips and swear that it works, so you just need to trust on my word and implement them =)
If you’re thinking to learn more about the art of losing weight, then I highly recommend the 2 Week Diet Plan that had thought me all that I know about losing weight.
(By the way, I got the diet plan for just $27 (a good $10 discount) using this link so don’t forget to get it now before the offer expires)
Till next time then. Cheers!