How to Lose 10 Pounds Fast

Co-authored by Lyssandra Guerra

Last Updated: July 15, 2024 References

It's a fairly common goal to want to drop a few pounds quickly. You might be going to a high school reunion, wedding or a beach vacation and want to lose some weight in just a few days or weeks. Losing five to ten pounds may help you feel a little better and be more confident in yourself. A quick drop in weight is fairly simple with a few changes to diet and exercise and can be achieved in about two weeks safely. However, its ideal to keep your weight loss off permanently. So although very fast weight loss may be tempting, you want to make sure you find a weight loss plan that's safe and sustainable long-term.

Part 1

Part 1 of 3:

Changing Your Diet for Quick Weight Loss

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1
Aim to reduce your calories by 500 to 750 calories per day. Start your weight loss plan by cutting out calories from your diet. You can lose anywhere from 1–3 pounds per week by cutting out 500–750 calories each day.^{[1]
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Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source} With this plan, you should be able to lose about 10 pounds in two weeks.
- It's not advisable to cut out more than 750 calories daily or eat fewer than 1200 calories daily. It's too difficult to consume enough essential nutrients with a diet that is overly restricted.^{[2]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
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- Restricting calories any more will not speed up weight loss. Remember that weight loss needs to happen gradually and healthfully.
- You can find a relatively accurate calorie counter online which can guide you on how many calories you currently consume and how many you can cut from your diet.
2
Focus on lean protein, fruits, and vegetables. Making your plate half protein and half fruits and vegetables is a good plan for quick weight loss. These foods are low in calories and high in essential nutrients. In addition, they will keep you feeling satisfied longer compared to carbohydrate based foods.^{[3]
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- Make sure to include a source of lean protein at each meal. One serving of lean protein is about 3–4 ounces or about the size of a check book.
- Lean protein options include: poultry, eggs, low-fat dairy, lean beef, pork, seafood, tofu and legumes.
- Also include either a fruit or vegetable at each meal. Aim for 1–2 servings of fruit daily (1/2 cup or 1 small fruit)^{[4]
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  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  
  Go to source} and 3–5 servings of vegetables daily (1 cup or 2 cups leafy greens).^{[5]
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  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  
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- Sample meals include: baked salmon and broccoli, grilled chicken salad, shrimp and vegetable stir fry, and vegetable and cheese omelet.
- Eating balanced meals will also help prevent sugar cravings.^{[6]
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  Lyssandra Guerra
  Certified Nutrition & Wellness Consultant
  
  Expert Interview. 25 March 2020.}
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3
Limit carbohydrates. Foods that are rich in carbohydrates, especially when whole grain, are a part of a healthy diet. However, limiting these foods has been shown to help support quicker weight loss.^{[7]
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- While carbohydrates can be included when there is more time allotted for weight loss, it is essential to cut carbohydrates when trying to lose weight fast.
- Whole grains are grains that are minimally processed and contain all the nutrient-dense parts of the grain (the germ, bran, and endosperm). These types of grains are typically higher in fiber and other essential nutrients.^{[8]
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  Mayo Clinic
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  Go to source} If you choose have grains, try to choose 100% whole grains like: quinoa, oats, 100% whole wheat pasta or brown rice.
- Refined carbohydrates are generally very processed and low in nutrients (like fiber).^{[9]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source} Limit the following types of foods: bread, rice, pasta, bagels, crackers, pretzels, chips, muffins, tortillas, or quinoa.
- You can choose to cut out these foods altogether or allow 1–2 servings daily. You may notice quicker weight loss with fewer servings of these carbohydrate rich foods.
- If choosing to include grains, choose 100% whole grain options when you can. Whole grains are much higher in fiber and other nutrients compared to refined grains.^{[10]
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  Mayo Clinic
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4
Include 1–2 high protein snacks. Protein is an essential nutrient that will help support quick weight loss and help reach your 10 pound goal in about two weeks. Depending on your calorie level, you should include 1–2 high protein snacks daily.^{[11]
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Mayo Clinic
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- High protein snacks that will support weight loss include: one individual greek yogurt, one hard boiled egg, 2 oz beef jerky or protein bar, or shake.
- Snacks should be between 100–200 calories per snack. Higher calorie snacks may slow your weight loss.^{[12]
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  Mayo Clinic
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5
Cut out liquid calories. Sodas, sugary coffee drinks, fruit juices, sports drinks, and alcoholic beverages usually contain a significant amount of calories. Drinking these daily will slow or inhibit your weight loss. Replace them with sugar-free, clear beverages.
- Aim for 64 oz or about 2 L of clear, sugar-free beverages daily. This will help keep you hydrated throughout the day.^{[13]
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  Mayo Clinic
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- Beverages to sip all day long include: water, sugar-free flavored water, and decaf coffee or tea.
6
Avoid fad diets. It's tempting to give in to trendy fad diets that promise great weight loss in very short amounts of time. However, many times these diets are unhealthy, unsafe, and not sustainable for long periods of time. In addition, you're more likely to gain your weight back.^{[14]
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- Avoid diets that ban entire groups of foods or encourage you to eat very, very small portions or a diet that is less than 1200 calories daily.^{[15]
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- Also avoid diets that promote using liquids or "cleanses" as these can cause adverse health effects.
- Also be wary of diets that encourage the use of supplements or diet pills to help induce quick weight loss. Again, these are most likely not safe and will not cause long-term weight loss.^{[16]
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- It's better to adjust your diet slowly than make drastic changes overnight.^{[17]
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  Lyssandra Guerra
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  Expert Interview. 25 March 2020.}

Part 2

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Exercising to Lose Weight Quickly

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1
Aim to do at least 75 minutes of intense cardio activity or 150 minutes of moderate aerobic activity every week. Cardio exercises will help you burn additional calories to support quicker weight loss.^{[18]
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Health.gov
Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion

Go to source} More exercise may help you reach your 10 pound goal within a 2 week time period.
- Vigorous intensity aerobic exercises are activities that raise your heart rate and breathing pace very high. You shouldn't be able to say more than a few words at one time. Moderate intensity cardio also increases your heart rate and breathing level, however you should be able to say short sentences with ease.^{[19]
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  National Health Service (UK)
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- Examples of vigorous exercise might include: running, spin classes, high intensity interval training, or boxing.
- Examples of moderate intensity exercise might include: walking/jogging, dancing, or using the elliptical machine.
- If you can, spend more time doing aerobic exercises each week. You can help speed up your weight loss with additional activity.
- Try HIIT training, which consists of intervals of high and low intensity, is a great way to lose weight quickly as it is very good at promoting fat loss.
- Be careful of high amounts or very high intensity workouts with a low-calorie diet. You need to eat enough to support your exercise. That's why it's important to never go below 1,200 calories daily — especially when you're working out.
2
Learn to use free weights or weight machines. Strength training may not result in a quick 10 pound weight loss, but it may help tone your body. This may be desirable if you're trying to lose weight for a specific event like a wedding or class reunion.
- Strength training for 30 minutes three times per week will speed up weight loss as it speeds up your metabolism. However, this happens over longer periods of time.^{[20]
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  Health.gov
  Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion
  
  Go to source}
- Learn proper form with a physical therapist or personal trainer before you work out with weights on your own. Use a mirror as you begin to check your posture and avoid injury.
- Do bodyweight exercises. Also ask a personal trainer to teach you how to do planks, side planks, mountain climbers, push ups and pull ups. Flow yoga, barre, pilates, and TRX bands are great ways to learn body weight exercises.
3
Plan 1–2 active rest days. It's important to allow your body to rest a few days a week. Constantly exercising without rest can put you at risk for overuse injuries.^{[21]
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Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion

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- Active rest days help you recover from previous exercise but also keep you moving (and burning calories). You are not participating in your regular moderate or high intensity exercise, but are not taking the entire day off of activity. Schedule in low-impact or relaxing exercises like yoga or walking.
- Schedule in about 1–2 active rest days each week. They should follow days of very high intensity exercise or strength training days.

Part 3

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Maintaining Weight Loss

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1
Weigh yourself. Record your starting weight. Plan to weigh yourself at least every couple days to keep track of your progress.
- Studies have shown that people who weigh themselves are more conscious about their weight and their eating habits. If you are opposed to weighing yourself daily, make sure you are weighing in every week to mark your progress.
- Continue to weigh yourself after you meet your weight goal. This will help you notice any unwanted fluctuations — like a weight gain.
2
Continue with regular exercise. Regular physical activity is not just for weight loss. In fact, exercise has shown to be more important for weight maintenance than weight loss.^{[22]
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Go to source}
- Continue with a routine that you enjoy. You may not need to workout as much or at a high intensity, but it's important to continue with about 150 minutes of moderate activity each week.
- Also continue with your strength training. This will help support your weight maintenance long-term.^{[23]
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3
Indulge occasionally. Although you may have met your weight loss goal, that doesn't mean you can ditch the healthy eating plan. To maintain that weight loss you have to continue with a healthy, well-balanced diet. That means indulging in favorite foods, but only doing so occasionally.
- An indulgence can be anything — a sweet treat, a dinner out or two alcoholic beverages at a happy hour. These should only be occurring every so often — maybe 1–2 times a week. However, you should define what occasionally means for you.
- If these types of treats are popping up more often, you're more likely to gain some of your weight back.
- When you do know that you'll be indulging, try to compensate in other areas of your diet or lifestyle. Perhaps you spend more time at the gym or do a harder workout or eat lighter throughout the day.

Weekly Exercise and Meal Plan for Weight Loss

Sample Weekly Meal Plan for Weight Loss

Sample Weekly Exercise Plan for Weight Loss

Expert Q&A

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Question

What are some healthy snacks I can eat if I'm gluten-free and trying to lose weight?

Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.

Lyssandra Guerra

Certified Nutrition & Wellness Consultant

Expert Answer

Raw vegetable spears with hummus, pesto, guacamole, or raw almond butter make a great snack. You can also try medjool dates filled with tahini and a sprinkle of crunchy sea salt, a green juice with a couple of brazil nuts, or fruit chunks with extra virgin olive oil drizzle topped with sprouts and hemp seeds.

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Meal prepping for dinner can help make losing weight easier. Make a big, healthy dinner early in the week and save the leftovers for one or two other meals so you're not stressing about what to make.^{[24]
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Lyssandra Guerra
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Expert Interview. 25 March 2020.}

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Always speak to your doctor prior to starting any weight loss program. They will be able to tell you if weight loss is safe and healthy for you.

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Avoid fad or trendy diets. If it looks too good to be true or too easy, it most likely is not a safe diet program to follow.

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