How to Lose Weight in 10 Days With Exercise

If you find yourself in a situation where you simply must lose weight fast, you may be tempted to try the latest fad weight-loss diet or search for the "magic" supplement that will burn off those unwanted pounds -- methods that are unhealthy and ineffective. Losing weight is actually a simple process based on the concept that you must burn more calories than you take in. The way to do this is by reducing your caloric intake from food and drinks and exercising to boost the number of calories your body burns.

Instructions

• 1

  Set your goal realistically and safely. Rapid weight loss, in excess of 1 to 2 pounds per week, can cause dehydration, fatigue or problems with blood sugar levels. Significant changes when beginning a new weight loss program may cause a more rapid weight loss initially. You must burn 500 to 1,000 calories more than you take in each day to shed 1 to 2 pounds per week. You can aim to lose about 2 to 3 pounds in 10 days.

• 2

  Diet alone will not eliminate enough calories to reach your weight-loss goals. Thirty minutes of aerobic exercise daily is recommended. If you are already exercising, you will need to increase the length of time you exercise. For example, if you usually take a 20-minute daily walk, take a 30-minute walk. You can also burn more calories by adding more physical activity to your daily routine. Take the stairs, not the elevator, whenever possible. Walk briskly while you are shopping at the mall, or walk from one end of the mall to the other before entering a store. Park your car far away from buildings so you will have to take a short walk to get to the entrance. Exercise during TV commercials instead of sitting. Swimming, running, jogging and using a treadmill are other excellent aerobic activities. One hour of high-impact aerobics will burn from 500 to 700 calories, depending on your weight, and 3,500 calories equal 1 pound of fat.

• 3

  The Mayo Clinic recommends increasing your intake of fruits, vegetables and whole grains; using healthy fats such as vegetable oils, nut butters and olive oil; cutting back on sugar and using low-fat dairy products; and limiting meat consumption to 3-ounce portions. Choose foods you enjoy and that fit your budget and lifestyle. Choose foods with low energy density. These are foods that have fewer calories per portion size, such as grapefruit or carrots. High-fiber foods, such as oatmeal, will increase satiety and make you feel full longer. Drink plenty of water.