Secrets to Drop 10 Pounds Fast

As long as you don't have a health condition that impairs you from maintaining a healthy weight, losing 10 pounds in a hurry is an extremely manageable task. The basic principal behind losing weight at a slow and steady pace is no secret at all: eat only when you are hungry, consume small satisfying portions, stay hydrated, eat real food and be active. You can lose 10 pounds in as little as two weeks by following a more precise, restrictive and thoughtful plan.

Rapid Weight Loss

• Weight loss of 1 to 2 percent of body weight per week yields easier to maintain results.

  Losing more than 1 to 2 percent of your body weight per week for a prolonged period of time is typically not recommended. However, obesity is not healthy either. In cases where a Body Mass Index (BMI) is greater than 30, a very low calorie diet (VLCD) is a reasonable option. A VLCD is defined medically as a diet comprised of 400 to 800 calories per day. A VLCD should be supervised by a doctor, and on average can safely produce a weight loss of three to five pounds per week in overweight individuals.

High Nutrition, Low Calories

• Eating a VLCD does not necessarily mean that you will not feel satiated.

  A healthy and more satisfying approach to a VLCD consists of consuming foods that are very high in nutrients and very low in calories. Consume mostly non starchy vegetables, lean proteins and an abundance of water. A good visual guideline while following a VLCD is for at least half of your plate to be reserved for a variety of non starchy vegetables, one-quarter of your plate for a lean source of protein, and the remaining portion of your plate to a starchy substance such as a single serving of fruit, rice or a potato.

More Food, Fewer Calories

• The goal of a VLCD is to lose weight fast, but some sacrifices will have to be made. Although starchy vegetables, nuts, and grains are nutritious, they are higher in calories and should be consumed in moderation while following a VLCD unless you're willing to sacrifice your portions. For instance, sirloin steak has more than twice the amount of calories per ounce than a white fish such as tilapia; and a palmful of nuts typically has three times the amount of calories than an entire cup of berries.

Supplement your VLCD

• Using a restrictive approach can lead to a lack in vital nutrients, energy and may cause a feeling of deprivation for some. Typically good sources of fat are lacking in a very low calorie diet since higher calorie foods such as nuts and oils are removed. Essential Fatty Acids (EFA's) have many health benefits, including lowering cholesterol and altering the level of leptin, a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Your health-care provider can recommend the specific high quality nutrients that may be needed to supplement your VLCD.