Content

• To step
• Method 1 of 3: Preparations
• Method 2 of 3: Change your diet
• Method 3 of 3: Change your exercises
• Necessities

Many people have difficulty losing a lot of weight quickly because it requires many lifestyle changes. With a good diet (fewer calories and nutritious food) and 1 or more hours of exercise per day, it is possible to lose 10 pounds (4.5 kg) in 10 days.

To step

Method 1 of 3: Preparations

1. Make a schedule for 10-14 days in which you will pursue a different way of life.
   • If possible, try to live in a different way for a few months at a time, as short-term weight loss plans can backfire. You can easily start by initially eating healthy for 10 days in a row and exercising a little more.
2. Consult a doctor if you have any health problems. If you lose a lot of weight quickly, you can become sick, malnourished or tired.
3. Use multi-vitamins to supplement your diet. You must also continue to use this after the 10 days.
4. Losing weight is easier if you do it together, so try to find a partner who will also diet for 10 days. It is best to do this with a friend, colleague, your spouse or a family member.

Method 2 of 3: Change your diet

1. Pay close attention to the descriptions on food packaging. Try to keep track of how many calories you take in each day from snacks, drinks and food.
2. Try to consume 25% fewer calories or 500 calories per day for the next 10-14 days.
3. Eat 300 calories less than normal per breakfast. Try to make your meals the same size and plan so that you don't have an upset stomach or drowsiness during the day. Eat several small meals of 100-200 calories a day.
4. Do not drink calories, so no alcohol, milk, or soda. Rather drink water, tea, or small amounts of coffee.
5. Eat more if you exercise. People sometimes say that your abs are developed in the kitchen because the most important part of weight loss is your diet.
   • According to experts, weight loss is 90% diet and 10% exercise because people eat more when they exercise more. Exercise is not only good for your weight but also for the rest of your body. However, your diet is the focus of these 10-14 days.
6. Make sure that half of your meal is always vegetables. Fruits and vegetables should be the bulk of your diet. Also try to eat leafy green vegetables as often as possible, as these are very nutritious.
7. The rest of your meal should consist of grains and proteins. Also, do not eat too much grain.
   • Trainers state that ketogenic diets that are low in carbohydrates can achieve rapid weight loss.

Method 3 of 3: Change your exercises

1. For the next 10 days, try to move about 8 or 9 times. As a guideline if you are going to exercise, stick to about 60-90 minutes at a time.
2. Set a goal to burn 500 calories at a time. You can keep track of this with a meter, but keep in mind that these are not always accurate.
3. Do some cardio exercise first (30-45 minutes). You have to do this with varying intensity, so for 4 minutes of hard training you take 1 minute of rest, and so on.
4. Do half an hour of strength training every day. This is the best way to get your metabolism going, and building muscle will burn fat too!
   • You can do different types of strength training. If you have problems with your joints, you can train with a resistance band. If you are healthy you can work with weights or machines.
5. Eat a snack that is high in protein and low in fat after exercise. For example, you can eat a smoothie, a hard boiled egg, or a sandwich.
   • Make sure to include this snack in your overview.
6. Weigh yourself twice a day, once in the morning and once in the evening. You have to do this for a month if you want to lose extra weight.
   • Make a plan to maintain your weight by gradually increasing your calorie consumption and exercise. Do this at least 5 days a week.

Necessities

• Doctor visit
• Multi vitamins
• Someone to lose weight with
• A calorie checker
• Freshly produced food
• Proteins
• Healthy snacks
• Whole grain bread
• training
• Strength training (with belt, weights or machines with weights)
• Scale
• A personal trainer