To lose weight, you'll need to undergo a calorie deficit and burn more calories than you consume. In the bodybuilding world, it also means being on a cutting phase to appear more shredded but if you're overweight or obese, your goals won't necessarily be to become as ripped as possible but instead to shed several pounds for a leaner physique.

Weight loss can certainly be achieved in 10 days but don't make unrealistic goals like expecting to lose 20-30 pounds. Losing weight takes time but you can safely lose 2-3 pounds in 10 days. To reach your objective, you will need to make a few changes to your lifestyle. Here are 8 simple tips to lose weight in 10 days:

Cut back on the simple carbs

If you're a simple carb lover, you'll need to limit the intake. If you eat a lot of simple carbs per meal like pizza, white rice, white bread, white pasta, doughnuts and pastries, you'll need to change. The negative thing about this is your body can't assimilate all the calories at once to process as energy, consequently the excess calories will be stored as adipose tissue(fatty deposits) and you'll gain weight as a result.

If you're struggling to lose weight, excess simple carbs is one of the culprits. Simple carbs also spike your insulin and raise your blood sugar levels making you more prone for fat storage. It's time to ditch simple carbs and opt for complex carbs which are more nutrient-dense like oatmeal, oat bran, brown rice, sweet potatoes, quinoa, yams, bulgur, 100% whole-wheat pasta, spinach, kale and broccoli. Complex carbs are also slow-digesting, thereby maintaining stable blood sugar levels and limiting fat storage. To get an idea how many carbs you should consume per meal, consider a fist-sized portion.

Eat more lean protein

A diet lower in protein and higher in carbs and you'll view weight loss as an uphill battle. You should do the contrary as protein builds muscles and this has definitely a positive effect on your fat burning metabolism enabling you to torch more fat. Protein is also satiating and can keep hunger pangs at bay for hours. If you have lean protein in your meals every 3-4 hours, that's a good start. Lean protein sources include skinless chicken/turkey breast, white fish, tuna, lean beef, eggs, lentils, beans, skim milk, cottage cheese, greek yogurt and so on. A fist-sized portion of protein is also recommended.

Eat fats

Fats are vital for proper bodily functions and what you need are the healthy kinds of fats like omega-3 essential fatty acids and not saturated and trans fats. Be careful though as fats have more calories than protein and carbs. One gram of fat has 9 calories. While it's recommended to eat healthy fats, you shouldn't go overboard with it either as the calories will add up. Good fats play a key role in protein synthesis so they support muscle building as well as stimulating your metabolic activity. In addition, good fats offer multiple health benefits like preventing heart diseases and aiding brain functions. Food sources which are rich in omega-3 fats include salmon, sardines, herring, anchovies, mackerel, extra virgin olive oil, ground flaxseed, avocados, olives, almonds, walnuts and pumpkin seeds.

Perform strength training

Bodyweight exercises and weight training are what we call strength training or resistance training. By performing strength training 2 times per week and doing them intensely enough with several sets and reps, you will burn calories at a great pace and lose weight. Engage yourself in exercises like push-ups, squats and deadlifts regularly.

Perform high intensity interval training

Ditch your normal boring cardio and time to say goodbye to long jogging hours which doesn't do a lot for fat burning. Perform high intensity interval training instead which consists of alternating your running speeds from fast, medium to slow to obliterate stubborn fat. For example, run fast for 1 minute, then medium pace for 2 minutes and finally slow pace for 3 minutes. Take a 2 minute break and repeat the session again for 3 more sessions and a total of 4 sessions for a mere 24 minutes of high-intensity cardio. You can perform high intensity interval training 5 times per week.

Drink more water

Cut back on soft drinks and drink more water. Aim for half a gallon a day. By exercising regularly and eating right, you'll also need to drink enough water to hydrate your body to perform your best in your workout.

Get enough rest

You don't want to feel tired and lethargic before exercising. Adequate sleep is fundamental not only to exercise more effectively but for general health as well. Get more sleep and feel fit and full of energy.

Be more physically active

You'll be amazed how you can lose weight all day long by doing things differently in your life, this is what is called a lifestyle change. For example, instead of using your car, simply walk if the destination is not very far away. You can try some brisk walking for better results. Instead of using the elevator for a few storeys, take the stairs instead. Doing these simple activities regularly will make a big difference for your weight loss goals in the long run.


After the 10 days are up, don't stop but keep following your routine, embrace it as your new lifestyle, hence it won't come as a chore and a hassle but rather a healthier way of living. After you start losing a lot of weight and reach your goal, reduce the frequency of your workout say 3 times interval training per week and strength training once per week but keep up with your nutrition. Your nutrition is key to maintain your healthy weight and you won't need to exercise as much.