How to Lose 10 Pounds in a Week

How to Lose 10 Pounds

With this plan, you will look forward to weighing in each day!

If you have been told that losing 10 pounds in a week is impossible, then you have been lied to. Below, you will learn the exact diet that anyone can use to lose 10 pounds in a week.

Even if you have never been to the gym before, do not belong to one, or have very little experience, you can still use this exact diet plan to quickly lose 10 pounds.

In order to lose 10 pounds in a week, we will be taking advantage of a “loophole” in our own physiology to lose weight quickly and easily. Once you know this weight loss secret, you can control your own weight with ease and make rapid body transformations.

However, I am not going to say it does not require a bit of work. You will have to follow the diet plan I will lay out to the letter (no cheating) and do a little bit of exercise (but not too much). The toughest part will simply be finding the willpower to follow through. If you can do that, dropping 10 pounds in a week will be no problem!

Here’s the deal – this program can and will allow you to lose 10 pounds in a week. You will look good and significantly leaner at the end of the week. This is perfect if you have a certain event you are attending (a wedding, day at the beach, high school reunion, a hot date, etc).

If you need more long-term weight loss, there is an additional 2-4 week plan which will show you how to lose 10 pounds fast without regaining the weight just because you decided to binge by stopping at Fogo de Chao or devour 3 pints of Den and Jerry’s while watching Seinfeld re-runs.

I have broken down this guide on how to lose 10 pounds into 10 parts:

  • Introduction (that’s what you’re reading!)
  • Basic Science Behind the Diet – How the Program Works – Scientific but understandable and highly motivating! I strongly recommend that you read this.
  • Week 2 – Week two of the 4-week program. Includes dietary and exercise tweaks.
  • Week 3 – Week three of the 4-week program. Includes dietary and exercise tweaks.
  • Week 4 – Week four of the 4-week program. Includes dietary and exercise tweaks.
  • Dieting Resources and Tips – Learn how to stick to your diet using tips from dieting pros and increase the efficiency of your exercise program. Both of these strategies will super-charge your weight loss.

I recommend reading through at least the diet plan, exercise plan, and 1-week plan. Do not jump straight to the 1-week plan, as you need to follow the guidelines laid out in the diet and exercise plan to make sense of that post.

Just scroll down – everything is in order!

 

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If you answered that question with a yes, then I strongly recommend checking out Fat Burning Furnace, the ultimate program for weight loss.

Women can combine the exercise plan in Fat Burning Furnace with the great diet plan you are reading now to supercharge your metabolism. The best part is that you can follow the program even if you have no exercise experience. Don’t spend another day wishing you were thinner or wondering how to lose weight fast – Click here to visit Fat Burning Furnace and start losing weight right now!

How to Lose 10 Pounds in a Week – The Basic Science

Lose 10 Pounds Table of Contents

Introduction and Overview
How the Diet Works – You Are Here
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2
Week 3
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

When it comes to losing a significant amount of weight in just a week’s time, getting down the perfect diet is of utmost importance. If you do not follow the diet plan I have laid out for you to the exact “T”, you will not get the results you are looking for.

There is a precise science to the plan I am going to recommend. Losing 10 pounds in a week is not something that will happen just by cutting calories, doing exercise, and hoping for the best.

In this article, I will be going over what “loopholes” in human physiology we will be exploiting in order to achieve dramatic weight loss and giving the rationale for the diet choices. In the next article, you will find the specific diet plan.

I believe it is important for everyone to read this article before moving on to the actual diet plan. Research has shown that people are much more likely to follow a plan exactly and are more likely to succeed if they understand the rationale behind it.

In other words, simply understanding the science behind the plan will actually help motivate you and increase your chance at success!


The Truth About Water Weight

The secret on how to lose 10 pounds in a week is to tap into our body’s capacity to lose water weight. However, before I get into the nitty-gritty, it is important to discuss the truth about so called “water weight”.

Contrary to popular belief, losing water weight after starting a diet has absolutely nothing to do with dehydration. The secret is not to stop drinking water; I recommend drinking large amounts of water as this actually keeps bloating down.

Instead, we can control water weight by manipulating the macronutrients in the diet (i.e. the amount of carbohydrates, protein, and fat). In particular, we will be looking at carbohydrates and something known as glycogen.


How to Lose 10 Pounds In a Week – Glycogen Depletion

How to Lose 10 Pounds in A Week

We can drop water weight safely and quickly without dehydrating or diuretics by manipulating our glycogen stores.

The key to losing 10 pounds in a week is a compound known as glycogen. Glycogen is stored by the body in the muscles and liver as a carbohydrate (i.e. energy) reservoir.

When we eat carbohydrates, our liver converts extra carbohydrates into glycogen for storage. For the most part, carbohydrates are only turned into fat when both the liver and muscles are full of glycogen (fructose being a possible exception to this rule).

Glycogen is only created from carbohydrates (in particular glucose). While fat and protein can be converted into carbohydrate-like compounds, this is done on an as-needed basis. The body will not regularly convert say, stored body fat, to replenish muscular glycogen stores.

Where am I going with this? It turns out that glycogen has an unusual property – it loves water. It is frequently estimated that for every gram of glycogen stored, the body will hold onto an additional 3-4 grams of water. A small person may store around 1 pound of glycogen throughout their body, whereas a very large individual might store 2 pounds or more.

As a result, if we deplete the body’s glycogen stores (which only takes a few days) we can quickly drop 5, 10, or more pounds! If you burn up 450g of glycogen (1 pound), you will also drop 3-4 pounds of water along with it.

All that you have to do to deplete glycogen is to avoid carbohydrates and do a little bit of exercise – that’s it! After about a week’s time, all of your muscle glycogen will be spent, and you will lose the associated water weight (without being “dehydrated”).


Pros And Cons

The major upside to this approach is that when you lose stored glycogen and associated water weight, it actually appears as if you lost 10 pounds of body fat. Your waist size will significantly decrease; women can often drop 2-4 dress sizes in a week and men can often drop 2″ (~5 cm) off their waist size.

The major downside to this is that as soon as you eat about 500g of carbohydrates, you will re-gain the water weight. However, as long as you avoid carbohydrates, the water weight will not come back on, no matter how much water you drink. The other problem with water weight loss is that the health benefits of weight loss like reduced improvement in the various types of acne do not result from water weight loss. If you want to clear up your skin or reduce heartburn by losing weight, losing fat is what is required. Dropping water weight will make you look a lot better, but it will not improve your health.

For this reason, the diet plan mentioned in the next article is best suited for a special event where you want to look your best, such as a wedding, reunion, day at the beach, and the like.


How to Lose 10 Pounds – Permanently

It is true that 10 pounds of fat will require a calorie deficit of ~35,000 calories, which is not feasible in a week’s time (unless perhaps you are morbidly obese).

That is why we have two plans on this site: the How to Lose 10 Pounds in a Week plan, which lets you make a radical body transformation in just a few days, and the How to Lose 10 Pound in a Month plan, which will allow you to permanently lose 10 pounds per month!

Below, you will find the exact diet plan we will use. If want to know how to lose 10 pounds in a week, you will use the plan outlined in Week 1. If you want to make that weight loss permanent, progress on to weeks 2-4.

 

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If you answered that question with a yes, then I strongly recommend checking out the Truth About Abs, the perfect exercise program for men looking to lose body fat.

Men can combine the Truth About Abs exercise plan with the great diet plan you are reading right now to drop body fat without losing any muscle. The best part is that this program still works even if you have never seen your abs before. Whether you’re 20 or 50, this program works. Abs aren’t just for fitness models anymore – Click here to visit Truth About Abs to get started right now!

Diet Plan To Lose 10 Pounds

Introduction and Overview
How the Diet Works
Diet Plan – You Are Here
Exercise Plan
Making the Weight Loss Permanent
Week 2
Week 3
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

So now, the part that you all have been waiting for: the exact diet plan you will need to follow to lose 10 pounds. Whether you are looking to quickly lose 10 pounds in a week or are hoping to lose 10 pounds fast and keep it off, I have a plan for you.


Calories In, Calories Out

As mentioned in the previous article, to start the diet we will be doing a low-carb diet. This is not the Atkins Diet where you can eat as much fat as you want.

If you want to do what many would consider impossible (lose 10 pounds in a week), then we will need to count calories. We will be tracking everything, including macronutrients (protein, fat, and carbohydrates). We have a very specific window to hit if you want truly exceptional results.

I know many people hate counting calories and by asking to count protein, fat, and carbs too, I might as well be asking for your first-born child.

Unfortunately there is no way around that. I only need you to do this for a week (if you want to lose 10 pounds in a week) or a month (if you want to lose 10 pounds and keep it off permanently). It is not a lifetime commitment.

First, let’s talk about total calories. The graph below depicts your daily caloric intake based on your gender and bodyweight. For week 1, every day will be the same.

How to Low 10 Pounds

Weight is listed in pounds. You can convert pounds to kilograms by dividing by 2.2. The graph for men is indicated by the red-orange line and the graph for women is indicated by the bluish-purple line.

No matter what your gender or weight, the lightest will still consume 1,200 calories a day and the heaviest will only be taking in 2,000 calories.

The difference in calories based on weight and gender is to account for the fact that heavier people and men get more calories because they have more muscle mass. Muscle mass burns calories at a rapid rate, even without performing any exercise. Even in spite of the extra calories, the heaviest people following this diet will lose weight the fastest.

Eating under 1,200 calories is disastrous. Not only is it potentially unhealthy (due to being unable to get in enough essential nutrients), it also will slow down your metabolism to a crawl. You are not helping your cause if you try to eat under 1,200 calories a day.


Macronutrients – Very Important Step for How to Lose 10 Pounds in a Week

Now that you know your total calories you are allotted each day, I am going to require that you do some basic math. For week 1, use the formula below:

Protein = 4 calories/gram
Carbohydrates = 4 calories/gram
Fat = 9 calories/gram

Men (or Women with significant weight training experience): 1 gram of protein per pound bodyweight (max 250 grams), 50 grams of carbohydrate (25 of these from fiber), the rest of your calories will come from fat.

Women: .75 grams of protein per pound bodyweight (max 250), 50 grams of carbohydrates (25 of these from fiber), the rest of your calories will come from fat.

Note that the “max” protein means that all men over 250 pounds will all have 250 grams of protein a day; women over 333 pounds will also have 250 grams of protein per day.

I will do an example for both men and women below:


How to Lose 10 Pounds in a Week – Diet Calculations

If you a 200 pound man, you will be allotted 1700 calories per day according to the graph above.

You will eat 200 grams of protein per day (800 total calories) and 50 grams of carbohydrate (200 total calories).

1700 – 200 – 800 = 700 calories remaining.

Divide 700 by 9 (700/9) to get 77.7 (78) grams of fat per day.

A 200-pound man will have 1700 calories a day, 200 grams of protein, 78 grams of fat, and 50 grams of carbohydrates.

If you are a 130 pound female, you will be allotted 1,200 calories a day according to the graph a few paragraphs above.

You will eat 98 grams of protein per day (.75*130), or ~400 calories worth.

You will eat 50 grams of carbohydrate (200 calories).

1200-400-200 = 600 calories remaining for fat

600 calories / 9 calories per gram of fat = 67 grams of fat.

A 130-pound woman will then have approximately 100 grams of protein a day, 50 grams of carbohydrate, and 65 grams of fat.


Counting Your Macronutrients

There are two ways you can count your macronutrients – by hand or on the computer. Fitday (www.fitday.com) provides a nice, free journal you can use to add in your foods for the day. Be sure to use the “custom” entry tool rather than their stored foods; most of those foods assume you cook with butter or do other things to add in calories.

Alternatively, you can buy a notebook and just write down your food as you go. Google “food name” + nutrition facts and you can usually figure out how many carbs, protein, and fat is in a given item.

You will have to measure out your food as well. I know this does take a bit of time, but again, this is not exactly a lifetime commitment; just something you will have to do for 1-4 weeks (depending on your goal).


Sample Diet Plan – Lose 10 Pounds

Here is another misconception about losing weight – in the grand scheme of things it does not make a large difference where your macronutrients come from, as long as you hit the right macronutrient totals.

In other words, I really do not care what you eat as long as you meet (and do not exceed) your target number of calories and grams of protein, fat, and carbohydrates.

However, due to the constraints, most diets will end up looking like this:

2-6 meals a day, consisting of lean meat and non-starchy vegetables, with of fats (such as a handful of almonds) to round out the meal plan.

Let’s use the same 200 pound man as an example again. Remember our 200-pound man will be eating 200 grams of protein, 50 grams of carbohydrates, and ~77 grams of fat. His meal plan might look like this:

Breakfast: 6 eggs (42g protein, 36g fat) 2 cups cooked of spinach (8g carbs, 3g fiber), 1 banana (17g carbs, 2g fiber)

Lunch: 3 cans of tuna fish (78g protein), 2 cups of broccoli (6g carbs, 3g fiber), 5g supplemented fiber (vegetable inulin or psyllium husk), 1 oz of almonds (15g fat, 5g carbs, 3g fiber, 6g protein)

Dinner: 13 oz of chicken breast (75g protein), 1.5 oz of almonds, (22g fat, 8g carbs, 5g fiber, 6g protein), 2 cups of steamed broccoli (6g carbs, 3g fiber).

This adds up to ~205g protein, 73g fat, 24g of fiber, and 55g carbs. This is close enough (staying within 5-10 g of each type and 100 calories of the goal is fine.

Despite only eating about 1,700 calories, this is actually quite a bit of food volume. You will not be hungry when you are eating like this.

Note that while you get 50g of carbohydrates, about 25 should be fiber. This will help prevent you from becoming constipated and also positively impacts your triglyceride and cholesterol levels.

You will not be able to use your 50 grams of carbohydrates on things like a slice of bread (I do not care if it is low carb).

You should be eating plenty of low-carb vegetables in order to get all your essential nutrients. You may have a few spare carbs for a piece of fruit (such as the banana in the example above).


How to Lose 10 Pounds – Supplements

Supplements are not required but can be useful. Men and women will want to pick up a fiber supplement (psyllium husk or inulin) in order to hit their fiber goals. A protein powder (whey isolate works just fine) can also help if you are having trouble reaching your protein goals.

If you are vegetarian or vegan, you will need to pick up a protein powder. I strongly recommend that Vegetarians pick up a whey (made from milk) over soy protein powder; the amino acid profile and quality in whey is much higher than in soy.

If you are vegan, do not use soy concentrate. It is very cheap and loaded with byproducts (pesticides, isoflavones and other garbage). Make sure you use soy isolate (or higher quality) protein; “soy concentrate” is code for garbage and should be avoided.


How to Lose 10 Pounds in a Week Conclusion

To sum everything up, most of your meals will be a large portion of lean meat and low carb vegetables. I also recommend adding in some added fat in order to hit your calorie goals. Try to get very close to the recommended amounts; do not go more than 10 grams over or under any prescribed total.

Going low-fat at this phase is disastrous as we will be using that at later phases in order to maximize weight loss. Weeks 2-4 have differing carbohydrate, protein, and fat recommendations, so be sure to check those sections out if you plan on following this diet for the full month!

Up next, we will talk about what sort of exercise you will need to do in order to maximize the power of this diet. Naturally, the more exercise you do, generally the better off you will fare in the long run. It is however possible to lose 10 pounds in a week when following this diet and performing minimal exercise.

 

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If you answered that question with a yes, then I strongly recommend checking out Fat Burning Furnace, the ultimate program for weight loss.

Women can combine the exercise plan in Fat Burning Furnace with the great diet plan you are reading now to supercharge your metabolism. The best part is that you can follow the program even if you have no exercise experience. Don’t spend another day wishing you were thinner or wondering how to lose weight fast – Click here to visit Fat Burning Furnace and start losing weight right now!

How to Lose 10 Pounds Exercise Program

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan – You Are Here
Making the Weight Loss Permanent
Week 2
Week 3
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

While the diet portion of the how to lose 10 pounds in a week program was fairly complex, fortunately the exercise program is very simple.

If you had to choose between finding time to measure out all your food and making sure you are eating the right things or working out, you need to focus on the food first.

With that said, there are two exercise programs: one for those who are following the “How to lose 10 Pounds in a week” program, where you peak for a specific day, and a different program for those who want 10 pounds of permanent weight loss in a month’s time.


How to Lose 10 Pounds in a Week Exercise Plan

If you remember from the science portion of this guide, the key to losing 10 pounds in a week is to deplete as much glycogen as possible from the muscles. The easiest way to do this is actually with a bit of weight training; weight training burns through glycogen extremely quickly. As long as you are eating no carbohydrates, that glycogen you burn off will not be restored.

For the women reading this, if you are thinking that weight training might make you gain weight or make you look bulky, that is not the case. If you are eating the recommended calories from the diet article each day, your body will not have a single calorie to spare to build muscle (each pound of muscle requires about 600 extra calories to build).

Note how many less calories are in a pound of muscle compared to a pound of fat – 600 versus 3500 – this large difference is only partially due to the calorie difference between a gram of protein (4 calories) and a gram of fat (9 calories). The main reason for this 6-fold difference is all the water that that the muscles normally hold – the same water we drop by using up glycogen stores!


The Workout Program

Burning off the glycogen is fairly easy. The only thing I need you to do is about 100 repetitions per muscle group, across 2 work-outs. The sets do not need to be that hard.

If you belong to a gym, this is easy: just use each machine and do 4 sets of 15 repetitions per muscle group (biceps, triceps, shoulders, pull-downs, rows, chest, quads, hamstrings, inner thighs, calves). You need not use a challenging weight; keep the rest periods to less than a minute in between each exercise; your workout should only take an hour.

Repeat this same workout 3 days later; doing 3 sets of 15 instead of 4 sets. These two workouts alone will burn off most of the glycogen from your muscles.

You can of course, train harder than this and use heavier weights, or train a 3rd time that week and do 150 reps per muscle group. This will lead to better results, but it is not necessary. The difference between the two might be the difference between losing say, 9 pounds in a week versus 11 pounds in a week.

If you want to do your own weight training plan make sure it is high volume and hits every muscle group. Getting complete depletion in the first week is key to making this program work. In weeks 2-4 you can switch back over to whatever program you were doing prior to this plan. If you want to know how to lose 10 pounds, know that depletion is key.

If you do not have a gym, do 200 bodyweight squats and 200 push-ups throughout the week (if you can’t do 10 push-ups, do them from your knees or against the wall). This does not even have to be done all at once but rather can be done sporadically throughout the week. It makes no difference whether you do them 30 per day across all 7 days, or 100 per day on 2 days out of the week.

Here is a video demonstrating the squat:


Squat and Push-Up Troubleshooting

You can literally do your squats and push-ups a few reps at a time if you are weak, as long as everything adds up to 200. If you are out of shape or just overweight, bodyweight squats or push-ups will be likely to be too hard.

Do not over-do it in week 1 as it is not necessary to lose the weight and this can lead to injury. If bodyweight squats are hard, sit down in a chair and stand up until you can do good bodyweight squats. If push-ups off the ground are too hard, do them from your knees. If that is to hard, do them against the wall (standing up). The higher you stand up against the wall, the easier they are.

Here is a video demonstrating proper push-up form:


Ab Work and Cardio

Both ab work and cardio are simply the icing on the cake for 1-week weight loss plans. Neither will make a major difference. Extra cardio might burn an extra .5-1 pounds across an entire week, and ab exercises are inconsequential when it comes to calories burned.

Cardio does add up when you diet for a month or more; that .5-1 pounds extra becomes 2-4.5 pounds across a month’s time, and 4-9 pounds across 2 months.


Training Plan for Month Long Weight Loss

The exercise plan for permanently losing 10 pounds in a month is actually quite simple as well. Use the same weight-training plan recommended for the 1-week people; a few full body weight-training workouts a week.

Additionally, you will want to walk for as long as possible (up to an hour) as you can first thing in the morning before eating anything. Nothing too intense is required; a brisk walk is perfect.

I recommend walking first thing in the morning before eating (a cup of coffee is fine) as it is very easy to access fat stores at this time. Insulin is virtually absent from the blood stream at this time (fat is hard to access when insulin is in the bloodstream) and many fatty acids are mobilized while sleeping to provide the body with energy.

That is literally all there is to it for the first week – walk as much as you like each morning and perform the 2-3 full-body weight-training workouts.


Walking? But I Am a Runner!

How to Lose 10 Pounds Fast

Onitsukas are my favorite type of walking shoe; they do not restrict the foot and promote mobility in the joints of the feet when worn over time.

I do not recommend running on this diet plan, at least for the first week (this will change if you go for weeks 2-4).

 

Why? Well, it really comes down to the way metabolism works. Yes, running does burn more calories, but it is more complicated than that.

You see, the body prefers to use fat for energy whenever it can as fat is more efficient fuel source (9 calories per gram). However, the downside to fat is that a significant number of reactions are required to turn fat into energy usable by a muscle cell (the compound known as ATP fuels most muscular contractions).

In other words, tapping into the energy provided by fat is too slow to fuel intense activity. Think of fat like a thick log on a fire; it smokes and provides low amounts of energy for a long period of time. Carbohydrates on the other hand are like kindling; they burn up fast, produce a ton of heat (energy) but do not last long at all.

Fat is just fast enough to fuel a brisk walk. Anything more intense than that and the body has to use glycogen for energy.

In a typical calories in, calories out diet plan, this would be no problem; glycogen would be restored by carbohydrate intake and then you could use it for running. However, for us, we are not eating any carbohydrates during the first week, and we are also burning all of our glycogen via weight training. As a result, there is no glycogen around to fuel running.

Why is this a problem? Wouldn’t the body just burn fat then after glycogen is used up?

I’m glad you asked. The answer is actually no. The body can use protein for energy, and the conversion of protein into ATP is faster than the conversion of fat into energy.

The result? When you try to run with absolutely no glycogen stores left, your body will use as much fat as it can to fuel the endeavor, but inevitably your body will be forced to catabolize some of your muscle tissue in order to get the amino acids its needs to fuel your run.

To simplify for those not following: running on a low-calorie, low-carb diet can cause your body to burn muscle tissue rather than fat for energy. This is undesirable change as less muscle tissue means less calories burned every day. The more muscle you have, the faster your metabolism; losing any of it early will simply slow down fat loss in the long-run.

For the average person, a pound of muscle burns about 10 calories a day simply existing; remembering that a pound of muscle only contains 600 calories and it is pretty clear that you do not want to lose any of it; a pound of muscle pays for itself in terms of fat calories burned every 2 months!

You do not necessarily even need to restrict calories or carbohydrates to lose muscle from running; just look at the physiques of marathon runners: very low muscle content, yet very few marathoners have visible abs. It is best if we just avoid it altogether at least for now.


How to Lose 10 Pounds Exercise Program Conclusion

To sum everything up:

  • Do a few full-body weight training sessions per week to burn off your glycogen stores.
  • If you do not have a gym membership, doing 200 total bodyweight squats and push-ups throughout the week will work (but not be as effective as a gym). You can split this up across all 7 days if you like.
  • For losing 10 permanent pounds in a month, be sure to walk every morning that you can, even if it is only for 20 minutes. Do this before breakfast.
  • For those who just want to lose 10 pounds in a week to peak for a certain day, you already have everything you need. Just follow the diet plan to the letter, do a few full-body workouts and you will be shocked just at how much weight you will lose in a week and how much better you will look and feel!

For those that want to continue their weight loss journey, below I will be covering what we will do differently in Week 2.

 

Lose 10 Pounds Now - Click HereMen – Want to Lose Fat Fast, Regain Your Confidence, and Get Lean Abs?

If you answered that question with a yes, then I strongly recommend checking out the Truth About Abs, the perfect exercise program for men looking to lose body fat.

Men can combine the Truth About Abs exercise plan with the great diet plan you are reading right now to drop body fat without losing any muscle. The best part is that this program still works even if you have never seen your abs before. Whether you’re 20 or 50, this program works. Abs aren’t just for fitness models anymore – Click here to visit Truth About Abs to get started right now!

How to Lose 10 Pounds in a Month – Achieving Permanent Weight Loss

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent – You Are Here
Week 2
Week 3
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

As mentioned previously, you will only keep off the 10 pounds you lost in a week if you avoid carbs. This is great if you want to look great for a single day, but if you want to keep those 10 pounds off even if you decide to eat a large cheese pizza for yourself, we will need to continue on with the program for 3 more weeks.

Lose 10 Pounds

You can lose 10 pounds by avoiding carbs for a week, but if you want to make the weight loss permanent it will take a bit more work.

Just as losing 10 pounds of scale weight in a week takes careful precision, so does losing 10 pounds of pure body fat in just a month’s time. Over the next few weeks, we will continue to tweak the exact amount of macronutrients and calories in the diet to maximize fat loss.

Each week will be different than the last in order to keep the body’s fat-burning capacity at its peak. However, be sure to remember your exact week-1 daily diet plan, as we will be using those numbers as the basis for the following weeks.

Tweaking the plan on a weekly basis is necessary to maximize fat loss for a variety of reasons.

The Science of Burning Fat – How to Lose 10 Pounds in a Month

Calories in, calories out is important, but there are indeed other factors to consider when it comes to rapidly losing fat:

  • The logistics of burning fat. Fat is not automatically burned by the body for fuel. The fact is that fat has to be moved from your fat cells and then shuttled to your muscle cells before it can be used for energy. This is not a simple process and there are a variety of processes which may block fat transport. Our diet plan accounts for this.
  • Getting the body to use fat for fuel. Our exercise and diet plan outlined in the next few articles encourages the body to use fat for fuel and spare muscle mass.
  • Having enough energy to not only survive for the month but being able to perform during your workouts is important as well. Low-carb diets are great in the short-term, but introducing some carbohydrates into the diet and restoring muscle glycogen can speed up the metabolism, promote muscle retension, and improve satiety. This is build into weeks 2-4 as well.

For these reasons, I strongly recommend following the plan outlined over the next several articles if you plan on continuing dieting for the full month. Instructions for dieting beyond a month’s time can be found further down the page as well.

Scroll down for the exact details on how to lose 10 pounds in a month!

 

Lose 10 Pounds Quick - Click Here!Women – Need to Lose 10 Pounds Fast?

If you answered that question with a yes, then I strongly recommend checking out Fat Burning Furnace, the ultimate program for weight loss.

Women can combine the exercise plan in Fat Burning Furnace with the great diet plan you are reading now to supercharge your metabolism. The best part is that you can follow the program even if you have no exercise experience. Don’t spend another day wishing you were thinner or wondering how to lose weight fast – Click here to visit Fat Burning Furnace and start losing weight right now!

Week 2 – How To Lose 10 Pounds in a Month

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2 – You Are Here
Week 3
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

From weeks 2-4, we will be focusing on making those 10 pounds lost in week 1 a permanent weight loss. You will also likely lose 5-6 more pounds over the next 3 weeks of following this plan.

In this part of the diet plan, we will be specifically manipulating our exercise and diet protocols to super-charge weight loss.

Continuing with the diet plan in week 1 for long periods of time does not work. In general, your body does not like to lose fat and will adapt to any diet protocol if followed for too long. We are built for survival (i.e. fat storage) not performance (being lean and healthy).

Additionally, extended periods of no carbohydrates leads to irritability, hunger, fatigue, and poor physical performance.

However, we cannot just load up on carbohydrates all the time. Carbohydrate intake increases insulin levels and insulin prevents fat loss.

Fortunately, there is a there is a way around this: carb-cycling.


Restoring Lost Glycogen

What we will be doing on this week is replenishing some
of our lost glycogen stores. Restoring glycogen serves a few purposes:

  • Helps fuel workouts and repair muscle.
  • Eliminates “brain fog” and fatigue typical of long-term low-carb dieting.
  • Restoring glycogen can boost leptin levels. Leptin is a hormone responsible for telling the brain whether we are full or not. When leptin levels fall (falling leptin levels is typical of both calorie and carbohydrate restriction), you tend to get very hungry.
  • Serves as a psychological break from dieting.

We will start in week two by slowing reintroducing carbohydrates to the diet. As the weeks go by, we will increase carbohydrate intake more and more. There is a specific reason for this and a certain way to which we do this.


Methods for Restoring Lost Glycogen

As mentioned several times earlier, eating carbohydrates spikes insulin, and insulin puts the body in “storage mode”. Fat is not readily available for use as energy when insulin levels are elevated.

As a result, it is important to limit the amount of time we eat carbohydrates to leave open a window for optimal levels of fat burning.

We can do this by dedicating certain days (or even better, certain meals on specific days) to carbohydrate intake. I will be recommending eating a very large, low-fat but high-carb meal.

This works very well because the body has a certain hierarchy when it comes to allotting carbohydrate intake.

The liver’s glycogen is restored first, as the liver regulates blood sugar levels and supplies the brain with glucose.

After the liver is full of glycogen, carbohydrate intake is then used to restore muscle glycogen.

If all glycogen stores are full, carbohydrates are converted into fat.

As a result, all that we have to do is eat carbohydrates when glycogen stores are empty, and the body will be eager to shuttle it to the liver and muscle tissue. This will make us feel better and let us exercise with more intensity, protects us from muscle tissue loss, all without risk of fat gain.


The Week 2 Diet Schedule

I am aware that different types of people will be reading this guide. Some of you will just want to diet and minimize exercise, whereas others like to train hard in the gym with weights, and others consider themselves to be runners.

As a result, there are two plans: one for those who just want to lose 10 pounds in a month and those who want to work out, protect their muscle, improve their running capacity, or otherwise have more lofty goals aside from pure weight loss.


For those who want to minimize exercise:

Day 1: Same Diet As Week 1
Day 2: Moderate-Carb Day; see below for details
Day 3: Weight Training; Same Diet As Week 1
Day 4: Same Diet As Week 1
Day 5: Same Diet As Week 1
Day 6: Moderate-Carb Day; see below for details
Day 7: Weight Training; Same Diet as Week 1

For the most part, we will still follow the diet plan from week 1, and you will try to do as many early-morning walks as you can throughout the week. If you are not making your own exercise plan, perform the same simple full-body training plan you did during week 1.

On the two moderate carb days, the prescription is simple. You will eat the same diet as week 1 except:

  • Females add in .5 grams of carbs extra for each pound of bodyweight. For example, a 120-pound female will eat 110g of carb on moderate carb days (50 from the original diet + 120 pounds * .5g of carbs per pound bodyweight).
  • Males add in .75 grams of carbs extra for each pound of bodyeight. For example, a 200-pound male will eat 200 grams of carbs on moderate carb days (50 from the original diet + 200 pounds * .5g of carbs per pound bodyweight).


For Those That Lift Weights or Run

Day 1: Moderate-Carb Day; see below for details
Day 2: Workout; Same Diet as Week 1
Day 3: Same Diet As Week 1
Day 4: Moderate-Carb Day; see below for details
Day 5: Workout; Same Diet as Week 1
Day 6: Moderate-Carb Day; see below for details
Day 7: Workout; Same Diet as Week 1

If you hit the gym more seriously than the average person, you will want to work out 3 times per week and increase your carbohydrate intake a bit higher. Here is what I recommend:

  • Females: add in .75g-1g carbs per pound bodyweight to your exact diet from week one. Women who train hard (i.e. run fast, lift weights) will want to use 1g, everyone else use .75g.

For example, the average 130-pound female will eat ~150g of carbs on moderate carb days (50g carbs from original diet plan + .75 * 130).

  • Males: add in 1g-1.5g carbs per pound bodyweight to your exact diet from week one. Men who train hard (i.e. run fast, lift weights seriously) will want to use 1.5g of carbs; everyone else will use 1 gram.

For example, the average 200-pound male will eat 250g of carbs on moderate carb days (50g carbs from original diet + 1g * 200).

If you are a runner and were unable to cope with the lack of running in week 1, you can rejoice as well. While it is not my favorite activity for improving body composition, you can run on the mornings AFTER you eat a carbohydrate meal.

The carbohydrate meal will restore muscle glycogen so you can run without a high risk of catabolizing muscle tissue.

Those that want to perform weight training (my preferred vehicle for body composition change) will find the workout following their high-carb day will be much improved and your strength levels will be much higher.

Contrary to popular belief, you do not want to be loading up on carbs after your workout when your primary goal is fat loss but rather before the workout, at least in this phase. A lot of people have the mistaken idea that right after weight training your muscles are more likely to soak up glycogen.

While this is true, remember that we are in a depleted state for most of this diet. When you are in a depleted state, your muscles will always soak up extra carbohydrate first – weight training is not required. By eating carbs the day before a tough workout, you will go into the workout with your muscles full of glycogen. This will improve your strength and the quality of your workout significantly.

As always, you can go for a walk as often as you like on any day to improve fat loss. If you walk daily you may even lose more than 10 pounds in a month.

Note: The difference between the two genders is simply due to the fact that men possess more muscle than women, and muscle tissue holds glycogen.


The Carbohydrate Meal – How to Lose 10 Pounds Fast

Lose 10 Pounds in a Week

Nutrition gurus typically recommend carbs for after the workout. However, for us, since we are eating carbs in a glycogen-depleted state, these carbs will go right to the liver and muscle tissue and provide energy for a great workout the next day.

For the actual moderate carb days themselves, what you will want to do is eat most of those extra carbohydrates as a starch (i.e. rice, bread, oats, grains, etc) and do so at night.

With the same meal, you will want to have a solid protein source and most importantly, minimize fat intake during that meal. You will have to get your fat in earlier in the day. Your protein intake will remain the same

As a result, your meal plan for the day will include a low-carb but moderate fat breakfast and lunch (eggs, nuts, oils, meats, and plenty of vegetables). You might eat eggs and spinach for breakfast and a grilled-chicken caesar salad for lunch.

Your nighttime meal will just be carbs and protein. A sample meal might include grilled chicken breast and steamed broccoli over rice with a little bit of teriyaki sauce and a few pieces of fruit on the side.

I encourage you to create something that tastes good and prepare this meal yourself. Something like the meal above will give you a little bit of sweetness and help you keep your sanity without wrecking your diet or health.

If you have trouble getting in all those carbs at one meal, eat in the early PM and then a second portion later in the evening. Eating at night will not “make you fat” when you are completely depleted.


Common Questions – How to Lose 10 Pounds Week 2

What do I do on work-out days?

For this part of the program, you can do whatever you like. If you like to lift weights; perform whatever split you want. Just make sure each muscle group gets hit at least 1 time throughout the week. You should be feeling pretty good the day after your carbohydrate days.

If you prefer to run (which I do not recommend but I will not try and stop you), do so on the mornings after your moderate carbohydrate days. If you are some sort of marathon runner, try to limit your run to an hour in length, at least for now.

If you do not like to do much of anything, follow the 2-carb-days-a-week plan and just do some full-body weight training on each of the two days, just like we did in week 1.

Just remember that if you want to eat follow the higher carb plan and lose 10 pounds fast, you need to train hard. If you just play around in the gym or go for a casual jog, stick to the 2-days of carbs and the lower added carbs.

Everyone that is serious about successfully learning how to lose 10 pounds in a month (or even more than that) should make an effort to walk every morning.

So I am just adding the carbohydrates to my week 1 plan?

Yes. You will eat exactly what you ate in week one, except on the moderate carb days you will add in extra carbohydrates. You do not take anything out (just yet anyway).

Won’t that add extra calories to the plan?

Yes, but if you want to diet for longer than a week this is necessary to prevent your metabolism and workout quality from completely tanking.

While you will not be in a significant caloric deficit on the days when you add the carbs in, you will be revving up your metabolism and giving yourself the psychological break needed to maintain a longer-term diet.


How To Lose 10 Pounds Week 2 Conclusion

You now have the exact Week 2 plan for losing 10 pounds in a month. In week 3, we will tweak the plan a little further in order to maintain this rapid level of fat loss.

 

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Week 3 of the How to Lose 10 Pounds Fast Program

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2
Week 3 – You Are Here
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

In week 3 of our How to Lose 10 Pounds in a Month program, we will be further tweaking the diet. In week 2, we just started to reintroduce carbohydrates into the diet and we will be taking that a step further in week 3.

Lose 10 Pounds Fast
I am going to ask you to make a few calculations. These are very simple and will only take a few moments. Do not estimate; take the time to calculate!

The few moderate-carbohydrate diets days offered by week 2 were a slight break to the diet, and in week 3 we will be introducing our first high carbohydrate day. This is will mark the first point in the diet in which a high-carbohydrate day is used.

The high carbohydrate day will virtually completely restore any lost glycogen stores. While it may put a stop to fat loss for a few hours, it also is necessary for sustained, high-speed fat loss.

To simplify, a high carb-day after a period of restriction is like pressing the “reset button” on your metabolism. While you will not burn significant amounts of fat on this one high-calorie day, you will rapidly speed up your metabolism and give yourself the energy needed to work-out at a high intensity without feeling fatigued or lethargic.

Once again, I have created two programs for those who want to minimize exercise and for those that train seriously.


For Those Who Want to Minimize Exercise

Day 1: Moderate Carb Day; Same Diet from Week 2
Day 2: Work-out; same diet plan from Week 1
Day 3: Same diet plan from Week 1
Day 4: High-carb Day; see below
Day 5: Work-out; same diet plan from Week 1
Day 6: Same diet plan from Week 1
Day 7: Same diet plan from Week 1

For the low-exercise group, your high-carb day will consist of the following:

  • Females will eat 1.5g of carbs per pound body weight with a max of 300 grams of carbs. Minimize fat intake for the day to as little as possible (no more than 20 grams). All females 200 pounds and over will eat at a maximum 250g of carbs. If you weigh 300 pounds you do not need to be eating 450g of carbs.

For example, a 130 pound female will eat ~250g of carbs (130 * 1.5 + 50), 97.5g of protein (number from week 1 total), and less than 20 grams of fat.

  • Males will eat 2.5g of carbs per pound body weight with a max of 400 grams of carbs. Minimize fat intake for the day to as little as possible (no more than 20 grams). All males 200 pounds and over will eat a maximum of 400g of carbs on this day. If you weigh 300 pounds you do not need to eat 600g carbs in a day.

For example, a 200 pound male will eat 400 grams of carbs, 200g of protein (week 1 total), and 20g of fat or less.


For Those Who Exercise Seriously

Day 1: Moderate Carb Day; Same Diet from Week 2
Day 2: Work-out; same diet plan from Week 1
Day 3: High-carb Day; see below
Day 4: Work-out*; same diet plan from Week 1
Day 5: Work-out*; same diet plan from Week 1
Day 6: Moderate Carb Day; Same Diet from Week 2
Day 7: Work-out; same diet plan from Week 1

*Regardless of your preferred form of exercise, you will want to train upper body on one of these days and lower body one another day. For example, If you are into strength training, you will want to train legs on Day 4 and Upper Body on Day 5 (or vice versa).

*(cont.) If you are a runner, go for a longest run of the week the day after your high-carb day. You can run again on day 5 but I also recommend doing some upper-body weight training on this day.

For the intense exercise group, your high carb day will consist of:

- Females: 1.5-2g of carbs per pound bodyweight with a max of 300g carbs. Females who have built lean body mass via weight training or are competitive runners (i.e. sub 21-minute 5k) will want to consume 2g of carbs per pound bodyweight.

- Males: 3-3.5g of carbs per pound bodyweight with a max of 500g carbs. Males with significantly increased amounts of lean body mass (i.e. bodybuilders) or those that are competitive runners will want to consume 3.5g carbs per pound bodyweight. Everyone else will be fine with 3g of carbs.


Gender Differences

There may seem like a large difference in calories between men and women of the same weight. However, remember that men carry much more muscle mass than women and as a result have much larger “storage facilities” for glycogen.

Additionally, females are more efficient than men at using fat for energy, both at rest and during exercise. This is why the difference between men’s and women’s marathon times is quite small compared to say, the performance difference in men’s and women’s olympic weight lifting.

As a result, women do not need as many carbohydrates on their high-carb days. Excessive carbohydrate consumption on high-carb days may hinder weight loss attempts.


Week 3 Troubleshooting – How to Lose 10 Pounds in a Week

What should I eat to get in all those carbohydrates?

You can eat whatever you like for the most part (see the next question). The easiest way to get in your carbohydrates on high-carb days is via rice.

Other grains and processed foods often have fat attached. Remember that you are not to exceed 20g of fat for the day on your high-carbohydrate days.

So, I can eat 200g carbs of any type? Does that mean I can run out and eat a box of cereal of a pint of frozen yogurt?

To an extent. I would recommend limiting total fructose intake for the day to 50g of your carbohydrate total. This is equivalent to about 100g worth of sugar or high-fructose corn syrup (HFCS).

I am not necessarily recommending eating 100g of sugar a day nor am I suggesting that this is a healthy. I am however letting you know that it will not interfere with your weight loss efforts (as long as you measure everything out).

Additionally, remember that products like frozen yogurt often contain some added fats. Fat needs to be kept to 20g or less for the day.

What about honey, agave nectar, or other natural sweeteners?

There is nothing “natural” about agave nectar and 99% of honey in this country. Agave Nectar is a processed creation much like high-fructose corn syrup (HFCS) and actually contains more fructose than HFCS itself!

Honey follows the same path; there is the possibility that raw honey may have a few health benefits, but at the end of the day 1) almost all honey is processed and 2) even if you did have raw honey, it is still an extremely concentrated source of fructose, which is not that great of a substance for the human body when consumed in concentrated forms.

Many farm-raised honeybees are actually fed fructose so that they will produce more honey as it is, and the honey is refined until all that is left is a very “pure” substance with more fructose per gram than table sugar.


How to Lose 10 Pounds Week 3 Conclusion

In week 3, we added in our first high carbohydrate day. In week 4, we will take this a bit further and once again manipulate our carbohydrate intake to stoke the metabolism in order to keep our fat burning capacity at its peak!

 

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Week 4 – How to Lose 10 Pounds in a Month

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2
Week 3
Week 4 – You Are Here
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

By this point, we are looking at the final week of our how to lose 10 pounds in a month weight loss plan. In week 3, we added in our first high carbohydrate day, and in week 4 we will be modifying the diet further, and we will be making a more significant split between the “low-activity” and “high-activity” groups.


Low-Activity Group

If you are planning on following the group which seeks to minimize the amount of exercise necessary to lose 10 pounds in a month, then for week 4 you will simply follow the exact same plan as week 3 once again. There is no need to increase carbohydrate intake further than what is recommended in week 3 if you do not plan on exercising much.


High-Activity Group

For those that are exercising more seriously, then we will further increase carbohydrate intake (and reduce fat intake) in week 4. Here is the plan:

Day 1: Work-out Day; Moderate Carb Day (same as from week 2)
Day 2: Work-out Day; Same diet as Week 1
Day 3: High-Carb Day
Day 4: Work-out Day*; Moderate Carb Day
Day 5: Work-out Day*; Same Diet as Week 1
Day 6: High-Carb Day
Day 7: Work-out Day, Same diet as Week 1

*Like in week 3, you will want to train lower body one day and upper body the other day. This will help re-deplete glycogen from the muscle cells.

The numbers you use for each day will be the same as we used in Week 2 and 3. The frequency of each day simply has changed.

In the fourth week, we will have 2 high carb days, 2 moderate carb days, and only 3 low-carb days. We will now work-out 5 times for this week. You should be able to handle 5 work-outs during this week given the high amount of carbs I am recommending to that you consume.

For workouts, you can follow whatever you would like, whether it be a bodybuilding split, running, a strength training program, or an even mix. It all depends on your goals.

  • If you want to build muscle (i.e. goal is to look like a fitness model or bodybuilder), I would recommend weight training on all 5 days. There are a lot of viable ways you could set this up. For example, you could do a body-part split on all 5 days, training your biggest weakness (or the muscles you want to build up the most) on the day after your high-carb day. Alternatively, you could do 2x upper body workouts and 2x lower body workouts, dedicating your 5th workout to your weakest body part. The possibilities are endless.
  • If you like to run 5ks and maybe the occasional marathon, I would recommend running 3 days per week, with a long run on both days following your high-carb day, and one more intense, shorter run (perhaps a sprint session even) following one of your medium carbohydrate days.
  • If you are just an average person who wants to be in shape and look good at the same time, I recommend 3 weight training days per week and 2 sprint sessions (i.e. doing 12 200-meter sprints on a track with 2-minutes rest in between each sprint). This is of course assuming you are healthy and fit enough to sprint!


Weight Fluctuations

Fairly high weight fluctuations are to be expected when carb-cycling. The morning after a high carb day, you can expect to be anywhere from 3-10 pounds heavier (depending on size) than on the morning after a low-carb day.

If you followed the how to lose 10 pounds in a week program, you probably were able to lose 6-14 pounds in a week (depending on your size; a 130-lb female will be on the lower end of that range and a 260-lb male will be on the higher end).

However, you probably noticed that you regained about 2/3 of whatever weight you lost after your first high carb day in week 3.

This is completely normal. Remember that glycogen forces us to hold a lot of water, so when you carb up, you will retain a lot of water in the muscles. Retaining water in the muscles is actually great for performance; fully hydrated muscles are simply stronger and perform better than muscles depleted of water and glycogen.

The only thing we are looking for is that the weight is going down on a weekly or bi-weekly basis; not necessarily from one day ot the next.

Note: Be sure to drink plenty of water when carb-cycling (at least 64 oz/2 liters a day; preferably more if you weigh 175 pounds or more). You will need a lot of water flow to deal with the constant cycling in and out of muscle glycogen.


Expected Results

Even after the carb re-load, after going through the 4-week program, you should be down anywhere from 5-20 pounds from where we started at. It really depends on how well you stuck to the program.

This depends of course on a lot of factors:

  • Your starting weight – heavier people will lose more weight.
  • Your gender – males will lose more weight than females.
  • Your activity levels – If you followed the “high exercise” plan you will lose more body fat than those who followed the low-exercise plan.
  • The amount of walking you did – Walking an hour a day, 4x per week could lead to an extra 2-8 pound weight loss (depending on body weight) over the course of the month.


Troubleshooting – When the How to Lose 10 Pounds Fast Program Fails

If you did not get the results you expected, you need to first consider the factors above.

For example, if you are a fairly light female, did the bare minimum of exercise, and did no walking, odds are you will only lose about 5 pounds over the course of the month. For someone going from 130 to 125 pounds, this still represents a 3-4% change in body mass, which is quite significant.

With that in mind, if you still did not get the results you were expecting, 99% of the time it is because of one of the factors:

  • You did absolutely no exercise – you at least should do 2x 30 minute workouts each week at a bare minimum for best results.
  • You did not stick to the diet plan (making modifications as you saw fit)
  • You did not measure your food properly (you cannot eyeball measurements)
  • You used faulty nutrition facts (things like restaurant nutrition facts are almost never accurate)
  • You added in calories somewhere (drinks, sauces, eating out, condiments, oils used in cooking)

The diet itself is definitely not broken. I have used it with hundreds of people before and everyone, without exception, has gotten great results.


About Hypothyroidism

One thing that irritates me is when people fail to lose weight and are extremely quick to blame it on hypothyroidism. For 99% of the population, things like “thyroid problems” and other factors which might slow metabolism (such as age) are not barriers to weight loss. Most modern thyroid problems are caused by being overweight and doing absolutely no exercise.

I have had a client who was:

- Diagnosed with hypothyroidism
- Over 50 years old
- Female
- 150 pounds
- No real weight training experience

..follow a plan similar to the one laid out on this site and she was still able to lose 20 pounds over 12 weeks, with 10 pounds being in the first month.

I recognize that there are a few people out there with legitimate thyroid disease issues and weight loss for this population may stall. I am not suggesting that you stop the usage of any medication prescribed by your doctor either. This is a conversation for you and your doctor.

My point is that if you try out this diet plan and it does not work for you, you need to first ask yourself if you did everything right. For most of you, if you do not get the results you are hoping for, you simply did not follow the plan. If you did everything perfectly but were still unable to lose any weight, then you might want to ask your doctor for a thyroid test.

However, thyroid medication is not a magic bullet for weight loss. Hypothyroid medication use is at an all-time high in the USA but so is obesity. This is not a coincidence.


Week 4 How to Lose 10 Pounds Fast Conclusion

Congratulations on your weight loss! This marks the end of our 4-week program designed to get you to lose 10 pounds fast!

Up next, I will be discussing what you can do from here to either lose more weight or maintain your weight loss.

I will also be going over some great dieting resources and tips which you can use to further enhance your weight loss and stay true to your diet plan!

 

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Men can combine the Truth About Abs exercise plan with the great diet plan you are reading right now to drop body fat without losing any muscle. The best part is that this program still works even if you have never seen your abs before. Whether you’re 20 or 50, this program works. Abs aren’t just for fitness models anymore – Click here to visit Truth About Abs to get started right now!

Losing More Weight or Maintaining Weight Loss

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2
Week 3
Week 4
Maintaining/Continuing Weight Loss – You Are Here
Dieting Tips and Resources

If you made it through the how to lose 10 pounds in a week or how to lose 10 pounds in a month plan, odds are you either want to maintain your weight loss or continue losing more weight. Both of these things are quite simple.

I will first discuss the week long plan and then the month-long plan.


How to Lose 10 Pounds in a Week Plan

Maintaining weight loss – Maintaining weight loss is simple – you will maintain the 10 pound weight loss as long as you keep carbohydrates to under 50 grams per day. As soon as you eat a large amount of carbohydrates, you will re-gain some of the weight you lost (in glycogen and water).

This will happen regardless of calories consumed. Follow the full 4-week how to lose 10 pounds program if you want to make the weight loss permanent.

Continuing weight loss – Jump in at week 2 on the 4-week program and continue with the program from there. Once you complete the full month-long program, come back to this article and read the next section.


How to Lose 10 Pounds in a Month Plan

If you followed the how to lose 10 pounds in a month plan successfully, maintaining the weight loss is very easy, as is trying to lose more weight.


Maintaining Weight

Maintaining weight loss is simple. Females should multiply their body weight in pounds by 10; males should multiply their body weight in pounds by 12. This number will be the amount of approximate total calories you can eat each day without gaining any weight.

This may not seem like a lot of calories. You can, however, eat more if you exercise daily. For example, if you work out hard, 1 hour a day for 3-5 hours a week, you will be able to eat an extra 150-700 calories a day (depending on your body weight, gender, and how hard you work out).

Note that the calorie counters on treadmills and other aerobic equipment seem to universally overestimate the amount of calories you burn. The elliptical, treadmill, or exercise bike might say you are burning 1,000 calories an hour but that is just not realistic unless you weigh 300+ pounds.

You will simply have to experiment and see what works for you. If you are eating 2000 calories a day and gaining weight, cut the calories by 200 and see what happens.

If you eat a diet consisting primarily of non-starchy vegetables, fruit, lean meat, with the occasional addition of olive oil, nuts, and eggs, you will really be hard-pressed to eat enough to gain any fat.


Continuing Weight Loss

Now that you already know how the program works, continuing weight loss is easy. The program is built to be repeatable for fast weight loss. The variation from week-to-week that is already built into the program makes it ideal for repeating.

If you are following the low-exercise program, you simply start back over at week 1, and cycle through the weeks in order. Weeks 1, 2, 3, 4 all go through in order.

If you are following the high-exercise program, you will start back over at week 2 instead of week 1. You will just cycle through weeks 2-4 and work through the program in 3 week cycles. One week of low-carb dieting to jump-start a diet plan is plenty for someone who works out a lot.


Progressing Through the Cycles

If you continue to repeat the program and lose more weight, we will need to make some tweaks to the program.

Each time you restart the cycle, you will want to re-calculate your allotted macros. For example, if you go through the 4-week cycle and lose 10 pounds, the next time you go through you will be using your new bodyweight to come up with your carb, protein, fat, and calorie totals.

Despite our best intentions, by the third or fourth time you follow the plan you may find your weight loss starts to stall and you may need to add something new to the plan. Here are some options:

- Add in an extra 1-2 hours of walking per week.
- If you are following the low-exercise plan, eventually progress to the high-exercise plan.
- Reduce fat intake by 20%
- Add in a fat burner (be careful of unproven supplements; 2 cups of green tea once per day is a great fat burner)

Now, each time you go through the how to lose 10 pounds fast program, you want to only add in a single item from the list above. You do not want to add in all these items at once.

So, the second time you go through the program, you might add in 2 hours of walking per week. The third time you go through the program, you might start using more advanced weight training programs on your weight training days.

Your fourth time through, you might reduce fat calories by 20%. The fifth time through, you might add in 2 cups of green tea (freshly prepared, zero calorie) to your diet to boost your metabolism.

Essentially each time you do the program, if you add something small like this, you increase the caloric deficit just enough to outpace any adaptations your body may attempt to make to stall your weight loss.

Remember that your body hates to let go of its precious body fat; it will do everything it can to adapt to your current diet. Between the carb cycling and adding in a new fat-burning facet to our program every 3-4 week cycle, we can maintain and even improve fat loss from month to month.


How to Lose 10 Pounds Fast Conclusion

With these strategies, you can easily maintain your weight or continue to use this program to burn more fat.

Up next, I will be revealing the top dieting tips and resources that you can use to improve your motivation, boost the amount of calories you burn, and significantly increase your chances of success on this diet.

 

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If you answered that question with a yes, then I strongly recommend checking out Fat Burning Furnace, the ultimate program for weight loss.

Women can combine the exercise plan in Fat Burning Furnace with the great diet plan you are reading now to supercharge your metabolism. The best part is that you can follow the program even if you have no exercise experience. Don’t spend another day wishing you were thinner or wondering how to lose weight fast – Click here to visit Fat Burning Furnace and start losing weight right now!

Dieting Resources and Tips – Lose 10 Pounds

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2
Week 3
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources – You Are Here

In this article, I will be covering everything that did not fit into the other articles, including dieting tips, exercise programs, supplements, and other dieting resources.


Dieting Tips – How to Lose 10 Pounds

In this section, I wanted to cover absolutely the most important thing to being successful on a dieting: how to stick to the plan.

The diet plan provided for you here will work as well as (or better than) any diet you have ever tried before, especially if you decide to continue with it and lose even more than 10 pounds.

However, if you veer off the course and eat foods you are not supposed to, then you will not lose any weight. We all recognize this simple truth yet it can be extremely hard to stick to a diet plan.


Finding Motivation

I cannot provide motivation for you, but in the next few paragraphs, I will reveal the only way to motivate yourself. There is one simple truth you need to recognize, and once are able to know and accept that, you will not need motivation to diet (or motivation to do anything) ever again – you will simply accept it as is.

The most important thing to accept (not only for dieting success but life-long satisfaction) is that the only point in time that ever matters is right now. To take it a step further, time is only a constraint that you should relinquish.

Everything that has ever or will ever happen to us happens in the present. Nothing happens in the future but rather a distant present.

The main point is that the past will continue to repeat itself until you make an active change in the present. Do not wait to start your diet until Monday, or next week, or next month – start it now. Why wait?

Everything happens in the now. If at any point your mind drifts to the past, whether you are thinking about failed diets, failed relationships, or even something simple like really good food you have eaten before, you are liable to go off your diet.

When you are thinking about the future, it is far too easy to assume that the future will somehow bring happiness, and allow your mind to wander too far from the now. The future may indeed be better, but only if you keep your mind present and make the active changes you need to in your life.

Am I suggesting that you never think about the past or the future? Of course not, but whenever you are in a situation where you think you might cheat on your diet or “need motivation”, you need to stay grounded in the present. Being “deep in thought” is truly akin to falling asleep or letting your guard down – we all fall off our diets when we let our minds wander.

For more information on this practice, I recommend reading Eckhart Tolle’s The Power of Now.


When The Now Fails

While internal factors (such as recognizing the importance of the now) are important for long-term dieting success, sometimes things happen in life (i.e. stress, tragedies), you go to event where you will be around a lot of good food, or we just get really hungry and thinking becomes hard.

For these cases, it is a good idea to have a few tricks up your sleeve. Here are some things you can try:

  • Diet sodas are excellent for calming down a sweet tooth. Sure, they may not be the healthiest things in the world to drink on a daily basis, but neither is pigging out on a box of donuts. Throwing back 32 oz of diet soda will not make you gain weight but will make you really full and fulfill a sweet tooth.
  • Eat a high fiber diet and supplement with psyllium husk. Psyllium husk (the same powder in Metamucil) is very cheap and extremely filling. If you are still hungry at the end of a meal, take a few games of psyllium husk and within a few minutes you will get a lot less hungry.
  • Take a protein powder and eat a high-protein diet in general. Protein is highly thermogenic (i.e. burns a lot of calories) and a high-protein diet spares muscle in times of calorie deficit.
  • Drink plenty of water. Water intake will actually keep bloating down, keep your scale weight more accurate, reduce hunger, and particularly reduce energy crashes. Staying well-hydrated can significantly reduce the afternoon crash many people experience, especially when dieting.
  • Go to bed. Your mind tends to wander at night and lets its guard down. It is very hard to stay present, motivated, and on track late at night. Go to bed and you dodge many opportunities to ruin your diet.

Exercise Resources

Teaching someone how to exercise is well-beyond the scope of this series of articles. You can simply walk every day and follow the diet and you will still lose weight.

However, if you are new to the gym, are not getting the results you want, or want to take your training to the next level, then I recommend the following programs:

 

Lose 10 Pounds Quick - Click Here!For Women Looking to Lose Weight: For women looking to lose weight, I recommend the Fat Burning Furnace exercise program. This program is geared towards women who have limited weight-training experience (or none at all) who would like to drop body fat quickly but only have a limited amount of time they can spare for exercise.

This program has two major perks: it is great for someone who has little or no experience with weight training (it is not intimidating at all to get started with), and it is really time efficient. You can rest assured this program won’t be overwhelming or too time consuming, yet still remains effective.

Click here to get started with Fat Burning Furnace.

 

Lose 10 Pounds Now - Click HereFor Men Looking for Lean Abs or Women Looking to Get A Flat Stomach:

For men who don’t want to just lose weight but who also want a lean, defined look, or for women who have a little more exercise experience and are not looking to just lose weight but get the perfect bikini body, I recommend The Truth About Abs program.

This program again is for men and women who want the perfect beach physique. It is a great workout for men of all exercise backgrounds and women who already have some gym experience.

Click here to get started with The Truth About Abs.

 

 

For Men Who Want to Build Slabs of Muscle Mass Without Gaining Body Fat

If you’ve followed my program and leaned out and are ready to build some muscle, or simply want to know how to build muscle without gaining any body fat, I will be recommending a follow-up program soon – stay tuned.

 


How to Lose 10 Pounds Conclusion

You now know exactly what is necessary to get the results you have always wanted. Follow the plan laid out for you, stay present, learn to exercise, and stick to the diet.

If you can do these things, losing weight will no longer be a problem for you.

 

Lose 10 Pounds Now - Click HereMen – Want to Lose Fat Fast, Regain Your Confidence, and Get Lean Abs?

If you answered that question with a yes, then I strongly recommend checking out the Truth About Abs, the perfect exercise program for men looking to lose body fat.

Men can combine the Truth About Abs exercise plan with the great diet plan you are reading right now to drop body fat without losing any muscle. The best part is that this program still works even if you have never seen your abs before. Whether you’re 20 or 50, this program works. Abs aren’t just for fitness models anymore – Click here to visit Truth About Abs to get started right now!

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