We all know what you need to do in order to lose weight. You need to consume fewer calories or you need to burn more calories off than you’re consuming. It’s as simple as that and no wonder-drug or super-potion will fix the problem if you’re not willing to look at changing either your diet or your exercise plan.
In reality, there are plenty of ways in which you can lose ten pounds in tend days and it’s all about understanding how weight loss actually works.
In order to lose one pound of fat you need to burn off 3,500 calories. Either that or you would need to consume 3,500 calories fewer than you usually would.
Now you’ve broken down your weight loss into an easier-to-understand way, all you need to do to put it into practice is to work out how you can get that 3,500 calorie deficit. Then times that by ten.
35,000 calories is what your deficit will need to be to lose 10 pounds in 10 days, and here’s how you can do it.
1 – Start by looking at alcohol consumption
When you eat, write down what you eat, how much you eat of it, and what calories are contained. Look at how many calories you’re consuming needlessly and how to go about cutting them out.
How many of glasses of wine do you have every night? Two? Three? A large 250ml glass of wine with 13% strength can be as many as 250 calories. If you cut out two glass of wine every night for ten days, you’re immediately cutting out a potential 5,000 calories.
5,000 down, 30,000 to go.
2 – What about cutting out snacks?
Did you know that the mid-afternoon chocolate bar you have every day is about 300 calories, give or take? If you were to cut that out every day, you’d be 3,000 calories closer to your deficit.
Even if you were to substitute your chocolate bar for something else to curb craving would be better than hogging the entire thing. One cup of whole strawberries is about 40 calories. You could swap your chocolate bar for a cup of strawberries, or a whole host of other low-calorie fruits and sweet treats, and still have a deficit of 2,600 calories!
7,600 calories down, 37,400 to go.
3 – Go low-cal
By substituting just a few of your everyday foods for low calorie versions, you could be doing yourself a huge favor.
- Switch from granola to oatmeal for breakfast and save 50 calories.
- Switch from a fast food egg muffin to scrambled egg with vegetables and save 150 calories.
- Switch from a latte to a black, Americano and you could be saving yourself as many as 200 calories and even more.
- Switch from a creamy soup to a vegetable / broth-based soup and save up to 300 calories.
- Switch from half a can of baked beans to half a can 50% less sugar baked beans and you’ll save 40 calories.
- Switch from full-fat mayo to mayo-light and save 60 calories for every tablespoon.
If you were to do these changes just once within the ten days, your calorie deficit would be 800 calories and potentially even more. Just look at the product descriptions – light versus full-fat and see the difference.
8,400 calories down, 26,600 to go.
4 – Swap soda and high-sugar drinks
If it’s for the good of your health, isn’t it worth looking at the kind of juice drinks you’re drinking as well as the foods you’re eating? Let’s say you have one 500ml bottle of soda per day. If you were to cut those out, just one 500ml bottle, per day, your deficit would be up to 2,100 calories depending on what it is you’re drinking.
10,500 calories down, 24,500 to go.
5 – Walk to work
If you take public transport or drive to work, you could be missing out on something. We put this one to the test and it actually worked out quicker to walk the 20 minute journey to work every day than it was to get public transport or to drive once you’ve waited for a train or bus, or found somewhere to park your car. Plus you’ll save money too.
The average 150 pound person would lose 77 calories by walking at 3mph for 20 minutes per day. If you walked home too, you would double that. That’s 144 calories per day plus you’re saving money and the environment. Over the course of ten days, if you were to walk to work and home again every day, you’d be burning off 1,440 calories.
11,940 calories down, 23,060 to go.
6 – Pick a smaller plate
If you get a smaller plate, you’ll eat less. You’ll be able to fit less on your plate and (most people) would be less inclined to pile it on higher. If you cut your plate size by a third, you could potentially be cutting your portion sizes by a third.
If your evening meal was going to be 600 calories and you ate a third less than you normally would because it wasn’t on your plate, you’ve eliminated 200 calories. If you do that for just your evening meal every night for ten days, you’ve cut out another 2,000 calories.
13,940 calories down, 21,060 to go.
7 – Drink water
Scientific studies have actually shown that drinking ice cold water before you eat your meal could leave you eating less, feeling fuller quicker, and actually burning off more calories than you otherwise would. There’s actual science behind it.
When you drink ice cold water, your body needs to work to heat it up to body temperature. You’re burning calories already. Your stomach is also now partially full so you won’t consume as much food as you otherwise would because you’ll be fuller quicker.
If you drank a glass of water before your evening meal every night and managed to eat 20% fewer calories because of it, your 600 calorie meal would now be 120 calories lighter. You have the potential to shave off 1,200 calories over ten days and that’s only if your meal was a 600 calorie one. In many cases it would have been more than that.
15,140 calories down, 19,860 to go.
8 – Move more
The more you move, the more calories you burn. That’s as simple as it gets. If you were to move more throughout your day, you could be burning plenty more calories.
If you were to take the stairs every day for ten days rather than taking the elevator, you could be burning off 100 calories every day. It takes the average 150 pound person 11 minutes of walking up and down stairs to burn off 100 calories. So for ten days, that’s 1,000 calories.
Play with your kids more. Mucking around with the kids for 23 minutes burns off about 100 calories. Do this more often, say every three or four days, throwing a frisbee around in the garden or giggling them until they squeal, chasing them around the house, and that’s another 300-400 calories.
Walking the dog – that’s about 100 calories for 20-25 minutes. Stop bribing the kids to do it and grab the lead yourself. Better yet, get the entire family involved. If you were to walk the dog every day for ten days, once a day for about 20-25 minutes, that’s another 1,000 calories.
Housework burns calories too so stop putting it off. Let’s say you mop the floor for 20 minutes, three times over the course of ten days. That’s another 300 calories overall. Add to that doing the dishes for 20 minutes every day rather than using the dishwasher. That’s another 500 calories overall. Washing the car – that’s about 250 calories for an hour. Ironing – 100 calories for about 30-45 minutes. Start to add up the housework you’re avoiding and you have another great get-fit method.
Just those we’ve mentioned alone would give you a deficit of 3,550.
18,690 calories down, 16,310 to go.
9 – EXERCISE
Unfortunately you simply won’t lose weight without exercising but there are ways that you can incorporate a workout into your everyday life without it seeming like quite so much of a chore.
Recent studies have shown that a kettle ball swing workout is great for burning off those calories and can burn off as many as 20 calories per minute. If you were to fit in five cheeky 20-minute kettle ball workouts into ten days, you’ve burned off 2,000 calories.
An indoor rowing machine could burn off as many as 10 calories per minute so 20 minutes of this, five times over the course of ten days would burn off another 1,000 calories.
Jump squats can burn up to 14 calories per minute so 20 minutes of this, five times over the course of ten days would burn off another 1,400 calories.
Jumping or skipping ropes can burn off 10-15 calories per minute so even if you were to mess around the back yard every day for ten minutes, you’d still be burning off 1,500 calories for moderate intensity skipping or jumping.
It sounds like a lot but think about it this way. You’d go to the gym for an hour, five times over the course of ten days. In that hour you do 20 minutes of kettle ball swings, 20 minutes of indoor rowing and 20 minutes of jump squats and that’s the bulk of it done. The messing around with the skipping rope is just an added extra and there’s plenty of those you can do.
Battling ropes can burn off 10 calories per minute so 20 minutes of that, five times over the course of ten days would burn off another 1,000 calories.
If you went swimming for an hour at the weekend, that would burn off another 600-900 calories. If you went to an aerobics class one night, that’s another 700 calories. If you bought yourself an elliptical (or borrowed someone else’s) and watched a couple of movies using it, that’s another 1,800 calories (600 calories per hour).
With just those things along, and when you piece them together as workouts, they really aren’t a lot at all, you are burning off a whopping 10,300.
28,990 calories down, 6,010 to go.
10 – Push yourself further!
With just 6,010 calories to go, it’s those hidden calories to watch out for. The sneaky muffin you always have with your morning coffee. Or the extra sugar you put in your tea. There are 16 calories in a teaspoon of sugar. If you cut out one sugar per cup, three or four cups a day, that’s 30 teaspoon’s of sugar over 10 days. That’s another 480 calories.
That morning muffin you have eight days out of ten? Cut those out and that’s another 400-500 calories depending on how chocolatey it is.
Switch more foods to their low-calorie counterparts and you could be dropping hundreds of calories daily. In one five-day period that we did this exercise, we cut out calorie intake by 800, just by swapping ten different items to their low-calorie counterparts.
You have about 4,000 calories to go at this point and if you were to just push yourself a little further, have one less sugar, one less bite, one less roast potato, you too would be on your way to losing ten pounds in ten days.