According to Shape Magazine, the best way to lose 10 pounds fast is to combine a diet of 1,200 to 1,600 calories a day with specialized exercises. While 80 percent of weight loss is dependent on eating choices, trying to eat fewer than 1,200 calories per day is more likely to make the body crash than to result in desired weight loss.
Shape Magazine recommends exercises targeting areas below the navel because they work the body's largest muscle groups: the hamstrings, gluteus, and quadriceps. These exercises create small tears in muscle fiber that the body expends energy repairing, which helps build muscle and burn calories. Cardio exercises should be performed so intensely that it is impossible to have a conversation while doing them. Doing this teaches the body to use oxygen more efficiently .
Interval training is another highly efficient way to burn more calories, even after the workout is over. Shape Magazine recommends slamming a medicine ball while squatting, as well as sprinting on a treadmill, jumping rope or doing burpees. Each of these exercises should be completed in 30 seconds, with a 60-second break before doing the exercises again, repeating the exercises six to ten times per circuit.
Focus on eating fruit, vegetables, lean meats, non-fat dairy and fish. Avoid eating salty or starchy foods and fatty dairy and meat products. Salt and starch increase water retention, contributing to increased water weight.
To maintain a restricted-calorie diet, use effective food consumption strategies, such as choosing smaller portions, substituting high-calorie food with low-calorie food and removing tempting, unhealthy foods from pantries and grocery lists.
To ensure you follow the diet plan, keep a journal recording exercise and food consumption.