How To Lose Weight Fast At Home In 10 Days (With Expert Tips)

Diet, workout, and lifestyle advice to shed those extra pounds and see quick results.

Reviewed by Patricia Adekoya, CNA/CBRF, CPT
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist
Edited by Ravi Teja Tadimalla, BSc, Professional Certificate in Food, Nutrition and Health
Fact-checked by Payal Karnik, MSc (Biotechnology), Certified Health & Nutrition Life Coach  • 

Quick weight loss is possible with the right lifestyle and nutrition. So, if you are keen on knowing how to lose weight in 10 days, you have come to the right place for advice. Here, we list the 10 best foods, lifestyle tips, and exercises to help you shed some pounds in 10 days. Read on to learn more!

Note: The results depend on your age, height, and medical history.

10 Simple Tips To Lose Weight Fast At Home

1. Load Up On Dietary Fiber

Image: Shutterstock

The best way to reduce calorie intake is by incorporating more fiber into your diet. The recommended amount is about 30 grams a day.

Soluble fiber absorbs water and transforms into a gel during digestion. Insoluble fiber remains undigested as it passes through your system. Both types of fiber slow down the process of digestion and help you feel fuller for longer (1).

Expert Tip By Steve Maxwell (Fitness Coach)Steve Maxwell fitness coach

  1. Cut out starchy carbohydrate foods – e.g., sugars, starches, pastry, and bread of all kinds. Fresh fruit is fine.
  2. Eat a large, raw vegetable salad each day and a serving of animal protein four times a week.
  3. Stop excessive water drinking.

Steve Maxwell: www.maxwellsc.com

2. Avoid Consuming Simple Carbs

Simple carbohydrates are digested quickly and cause a spike in blood sugar levels. This, in turn, causes an increase in calorie intake (2). That is why you must limit the intake of simple carbs. Avoid refined flour, refined sugar, candy, pastries, packaged foods, ketchup, sauces, etc. that are loaded with simple carbs. Instead, consume veggies, fruits, and whole grains, which are great sources of complex carbsi  XA type of carbohydrate that contains more glucose than other foods because of longer chains of sugar molecules. (or dietary fiber).

Murat, a lifestyle blogger, recounted how cutting down simple carbs from her diet helped her weight loss journey. In one of her blog posts, she shares her process thus: “I cut out all baking [baked foods] from my diet. I limited myself to cheese/yogurt, eggs, vegetables, fruits, and meat. If I didn’t feel full at brunch or dinner, I just ate extra yogurt or salad to feel full (i).” As a result, she adds, “At the beginning of January, I was around 220 pounds (99.7 kg). After a month of dieting and exercise, I am now at 200 pounds (90.7 kg).”

protip_icon Quick Tip
Whole grains, apples, berries, bananas, broccoli, carrots, leafy greens, yams, and beans are some complex carbs you can include in your diet to lose weight.

Expert Tip By Hayden William Courtland (Personal Trainer)
Hayden William Courtland personal trainer

  1. Decrease your consumption of refined carbohydrates and replace with more protein and healthy fats.
  2. When working out, use shorter bouts of high-intensity exercise (i.e., 10 min of on and off sprints) more frequently than long, slow exercises (i.e., steady pace treadmill running).
  3. Make sure you are getting plenty of quality sleep at night (at least 7 hours, preferably

Hayden William Courtland:www.scienceforfitness.com

3. Consume Healthy Or Good Fats

Image: Shutterstock

Not all fat is bad. Most junk foods contain unhealthy or saturated fats, which are responsible for an array of diseases. Unsaturated fats, which are found in avocado, olive oil, and nuts, can help lower cholesterol and the risk for heart diseases when consumed in moderation.

Expert Tip By Dave Asprey (Founder Bulletproof 360 Inc. and Bulletproof Nutrition Inc. / Lifestyle Guru)
Dave Asprey

  1. Switch from inflammation-causing vegetable oil back to the highly stable healthy ghee your grandmother used.
  2. Replace rice and potatoes with more vegetables. Cauliflower makes a great replacement for rice in any style of cooking but doesn’t end up on your hips.
  3. Fructose, even from fruit, will give you food cravings all day if you have it for breakfast. If you eat fruit, eat it after dinner, not in the morning, so you can sleep during the food cravings.

Dave Asprey: www.upgradedself.com

4. Incorporate A Workout Regimen Into Your Routine

Exercising regularly helps burn calories and boosts metabolism. It also helps in maintaining lean muscle. Lean muscles contain more mitochondria (the cell organelles in which glucose is converted to ATP). This, in turn, boosts your metabolism.

Get 3-5 hours of exercise per week. Choose a workout that interests you (gym, swim, play, dance, etc.). Also, make sure you tweak your calorie intake as per your activity level. The more you workout, the more calories from healthy food you must consume.

Along with her diet, Murat followed an exercise routine that helped her weight loss journey. She writes, “I combined dieting with a small amount of exercise. I did the 5-minute workout a couple of times a day. At night, we did a light workout as a family.”

Expert Tip By Victoria Garcia Drago (Yoga Instructor)Victoria Garcia Drago yoga instructor

  1. If you only have 10 days, and you want to get quick results, you may opt for an organic juice cleanse for 3 days to shock your body and boost your metabolism.
  2. After the juice cleanse, drink plenty of water (room temperature is best as drinking iced water can be harsh for the digestive system) with a few slices of lemon, limes, (and in the summer you can add sliced cucumbers) to keep your body hydrated, your skin radiant, and your stomach filled.
  3. The last tip is mindfulness and discipline. Stay active. Remember that exercise is important to maintaining a healthy weight.

Victoria Garcia Drago:https://victoriagarciadrago.com/

5. Avoid Junk Food Completely

Carbonated drinks, tea or coffee with milk and refined sugar, candies, chocolates, wafers, fries, fried chicken, ranch dips, etc. are some examples of junk food.  These are high in calories as well as unhealthy trans fats.

However, remember, not all low-calorie foods are good either! For example, diet soda – it contains 0 calories, but it also has 0 nutritional value.

Avoid consuming artificial, frozen, over fried, and processed foods.

Expert Tip By Matt Swierzysnki (Personal Trainer)Matt Swierzysnki personal trainer

  1. Reduce consumption of ’empty’ calories. For instance, biscuits, fizzy drinks, processed foods.
  2. Get active daily – walk, run, cycle, swim, dance, play sports, etc. Make exercise fun and challenge yourself to get out of your comfort zone.
  3. Drink more water and also eat smaller portions 4-6 times throughout the day – use smaller plates and dishes.

Matt Swierzysnki: www.mattswaz.co.uk

6. Choose Healthy Snacks

Image: Shutterstock

Unhealthy snacking is the biggest culprit that causes weight gain. Fries, chips, and cookies do nothing to fill us up but add a lot of refined carbs, sugar, and unhealthy fats. Opt for snacks that have high fiber content. Consume fruits, nuts, seeds, green tea, herbal tea, black coffee without sugar or milk, and protein shakes as snacks also try the pineapple diet.

Expert Tip By Jaime Mcfaden (Health and Fitness Coach)Jaime Mcfaden health and fitness coach

  1. Stay away from any food man-made! This goes for anything in a package or something that isn’t fresh. Try to eat lots of vegetables and lean proteins (fish, chicken, egg whites, beans…) Take it back to the basics, and you will see results – extra water will help too! Put in the goods and flush out the bad stuff.
  2. Cut the sugar and booze – it’s only 10 days you can do it. Check for hidden sugar in things like salad dressing, drinks, and sauces – this is typically the HARDEST for my clients, so it deserves its own reminder.

Jaime Mcfaden: www.wheybyj.com

7. Eat Smaller Portions

When you see more food on your plate, you tend to eat more (3). Hence, it makes sense to serve yourself smaller portions. This will prevent overeating and help you lose weight – without having to give up your favorite foods.

Tip: Eat in a small plate to make the portion appear more than what you can consume.

Expert Tip by Alex Curtis (Yoga Instructor)
Alex Curtis yoga instructor

  1. Portion Control – Being able to visualize portion sizes is an important diet tool. If you understand what a portion really looks like, you will be able to monitor how much you are consuming.
  2. Clean Eating – The foods we purchase daily are filled with added preservatives and sugars. Refined sugars are a diet disaster. It is important to limit processed foods. Aim to eat foods that contain less than 6 ingredients. Try not to eat things that have sugar as one of the top 4 ingredients. This can be written as sugar, corn syrup, fructose, and many other names.
  3. Small, Frequent Meals – It is important to not let yourself get hungry. In order to keep your energy up and your metabolism going, you need to eat about every 4 hours.

Alex Curtis:alexcurtiswellness.com

8. Cook Your Meals

With work and miscellaneous other tasks demanding your attention, cooking your meals can seem like too much of a chore. But if you are looking to lose weight, this is a great step you can take. You get to keep the calorie count in mind, you eat freshly cooked food, it is cost-effective, and helps you control the portion size.

Expert Tip By Nicole Chaplin (Master Personal Trainer)Nicole Chaplin master personal trainer

  1. Plan and write down your meals. This will help you keep on track and allow you to monitor the amount of food and beverages you are taking. The cleaner and healthier you eat, the better and quicker you will see results.
  2. Get moving. The best way to lose weight and lose it rapidly is to burn more calories. If you can do a jog for 15 minutes, go for it and add an additional 5 to 10 minutes.

Nicole Chaplin:www.nicolechaplin.com

9. Drink Enough Water

Hydration is crucial for weight loss. Insufficient water intake could be misinterpreted as hunger by your brain, which may cause you to overeat. Drink a glass of water when you feel hungry at an odd time.

Expert Tip By Dai Manuel (Lifestyle Mentor)Dai Manuel lifestyle mentor

  1. Drink MORE water.
  2. Eat LESS (all about creating a calorie deficit – eating a little less than what your body needs – you can do this by eating a little less, and moving a little more – I prefer doing a combo of both).
  3. Move MORE (starting with the 1% solution – just 15 minutes per day – we all have 15 minutes).

Dai Manuel: www.daimanuel.com

10. Avoid Getting Stressed Out

Stress triggers the secretion of cortisol, which turns on your hunger hormones, causing you to eat emotionally. Stress also increases inflammation in the body, resulting in inflammation-induced weight gain. Whenever you are stressed out, take a walk, run, talk to a friend, sleep, or seek advice from a professional therapist. You may also take up a hobby, learn a new skill, travel, read, work for an NGO, maintain a “feelings” journal, and meditate regularly.

protip_icon Quick Tip
In a recent study, 57% of overweight adult participants self-reported frequent emotional eating (5).

Expert Tip By Amber Ellison Walker (Co-Founder And Head)Amber Ellison Walker

  1. Get Enough Sleep: So much is dependent on how much sleep you get every night; hormone levels, stress management, decision-making abilities, general mood, and appetite.
  2. Don’t Expect Miracles: It’s common to want to meet your goals as quickly as possible. With weight loss, the slow and steady path is always the long term winner.
  3. 3. Pay Attention: Are you actually hungry when you eat? Do you stop eating before you feel overstuffed? Are you eating mindlessly while you watch TV?

Amber Ellison Walker: www.happyhumanfitness.com/personal-trainer-blog/

These are 10 tips to lose weight in 10 days. Here’s a 10-day diet plan to help you understand how to space your meals and what and how much to eat.

DaysEarly

Morning

Breakfast (8:30  A.M.)Lunch (12.30 P.M.)Snack (3:00 P.M.)Dinner (6:30 P.M.)
Day 11 cup of water with the juice of ½ a limeOatmeal + 1 cup of green tea3 oz grilled chicken + assorted veggies + 1 cup of buttermilkGreen tea and 10 in-shell pistachios3 oz grilled fish or sautéed mushrooms and veggies
Day 21 cup of water with the juice of ½ a limeEggs and toast + 1 cup of green teaDahl soup with vegetables + 1 cup of Greek yogurt1 cup of coconut water + 1 orangeQuinoa and tofu salad
Day 31 cup of water with the juice of ½ a limeEggs and toast + 1 cup of green teaTuna salad with light dressing + 1 cup of buttermilk1 banana + 4-6 almonds + 2 dates1 cup of kidney bean chili + cucumber, carrot, and beetroot salad
Day 42 teaspoons of fenugreek seeds soaked overnight in 1 cup of waterAcai bowl1 cup of brown rice + kidney bean chili + 1 cup of curd1 cup of green tea + 1 multigrain biscuitChicken or mushroom soup
Day 52 teaspoons of fenugreek seeds soaked overnight in 1 cup of waterVegetable quinoa + 1 cup of green teaSautéed mushrooms + assorted fresh vegetables + 1 cup of buttermilk1 cup of green tea + 1 multigrain biscuit3 oz grilled salmon or tofu with veggies + 1 square of dark (80% or more) chocolate
Day 62 teaspoons of  fenugreek seeds soaked overnight in 1 cup of waterVegetable semolina + 1 cup of green teaChicken soup with veggiesBaby carrots and hummus½ cup of cauliflower rice + 3 oz grilled chicken or mushrooms
Day 71 teaspoon of apple cider vinegar in 1 cup of waterOatmeal1 prawn/tofu burrito1 cucumberWheat spaghetti and meatballs (treat this as a cheat meal)
Day 81 teaspoon of apple cider vinegar in 1 cup of waterBlueberry, almonds, and chia bowlDahl soup with veggies½ cup Bengal gram saladVegetable oats + 1 cup of warm milk with a pinch of turmeric
Day 91 teaspoon of apple cider vinegar in 1 cup waterEggs and bacon + toast + 1 cup of green teaGrilled fish + assorted veggies1 cup of black coffee or green tea + 2 saltine crackersBlack bean and veggies salad
Day 101 teaspoon of apple cider vinegar in 1 cup waterVegetable quinoa + 1 cup of green teaGarbanzo bean chili + 1 tortilla + ½ avocado1 cup of black coffee or green tea + 2 saltine crackersChicken clear soup

Now, the main question is, how to maintain weight loss after the 10th day? Here are a few suggestions:

What To Do After 10 Days To Maintain Weight Loss?

  • Continue being on a low-calorie diet. Choose a diet that fits your routine.
  • Continue working out regularly.
  • Get proper sleep and rest.
  • Get a full medical checkup to find out the underlying reason for weight gain.
  • Avoid junk food.
  • Avoid consuming too much alcohol.
  • Paste motivational quotes in your room to keep your weight loss plan on track.

Losing weight gradually is considered a healthy and safe approach, as quick weight loss often leads to various side effects. Let’s understand the potential risks in the next section.

Side Effects Of Losing Weight Too Fast

Losing weight too quickly may lead to several adverse health effects. Rapid weight loss often means a drastic reduction in calorie intake, which may cause nutrient deficiencies, weakness, and fatigue. It may also lead to gallstones due to the rapid breakdown of fat. Losing weight too fast might compromise muscle mass, leading to a decrease in metabolism and making it likely to regain the lost weight. Rapid weight loss can disrupt the body’s electrolyte balance, leading to dizziness, dehydration, and in extreme cases, heart palpitations (4). Additionally, this can also impact skin and hair health. So it’s crucial to adopt a balanced, sustainable approach to weight loss for overall well-being.

Infographic: 5 Simple Tips You Can Follow To Lose Weight At Home

Losing weight can be a challenge. However, with proper nutrition and a positive lifestyle, it is possible to shed those stubborn pounds. We have rounded up a few simple tips that will help you lose weight quickly and healthily in the infographic below! Scroll down to know more!

5 simple tips you can follow to lose weight at home (infographic)

Illustration: StyleCraze Design Team

Save the high-quality PDF version on your device now.

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Download Infographic in PDF version

Losing weight in 10 days may seem impossible. However, certain lifestyle changes, diet modifications, and incorporating some form of exercise in your daily routine can help you get closer to your ideal weight. Consuming high-fiber foodsi  XPlant-based foods that are rich in fiber and serve as good sources of antioxidants, vitamins, and minerals. For example, beans and legumes. while avoiding refined and simple sugars would help boost your digestion. Avoiding junk food, high sugar, and salt intake, and opting for a detox diet plani  XA dietary method that aims to increase energy, circulation, and immunity by removing toxins from the body. would help cleanse your system and boost your metabolism overall. Drinking enough water and sticking to portion control is also important. While the amount of weight loss varies with age, sex, lifestyle, diet, and medical history, keeping yourself stress-free active and full of motivation will help you see a visible difference soon.

Frequently Asked Questions

Will I lose weight if I only drink water for 3 days?

Yes. However, this is not only unsafe but also dangerous for your health. Prolonged water fasting can have adverse effects on the body, like low blood sugar and low electrolyte levels. Make sure you have a well-constructed post-fasting meal plan ready (5).

How do you get a flat stomach overnight?

Even though the results will not be apparent overnight, try to avoid foods that cause bloating and eat lighter meals instead. Consistent long-term results can be achieved by combining healthy eating with a disciplined exercise regimen.

How can I lose 10 kgs in 10 days?

Cut out refined, processed foods with added sugars from your diet and eat nutritious vegetables and fruits instead. Keep a close eye on your calorie intake and make sure you follow a strict exercise regimen to shed your water weight.

Here’s dietitian Jyoti Chabria talking about easy weight loss tips. Press play to hear her expert opinion.

Key Takeaways

  • Incorporate more fiber into your diet to reduce calorie intake and feel satiated as they slow down indigestion.
  • Consume food in small portions to lose weight and avoid overeating.
  • Drink enough water to avoid overeating.
  • Continue this healthy diet even after 10 days and avoid consuming junk food and alcohol.

Lose some weight in 10 days with this easy-to-follow weight loss workout at home! Watch the video to learn more about it and to get fit and healthy in no time.

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. “Dietary Fiber” MedlinePlus, US National Library of Medicine, National Institutes of Health.
    https://medlineplus.gov/dietaryfiber.html
  2. “Effects of low-carbohydrate and low-fat diets: a randomized trial.” Annals of Internal Medicine, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/25178568
  3. “Decrease Portion Sizes” ChooseMyPlate, United States Department of Agriculture.
    http://archive.rhizome.org/artbase/53981/www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/decrease-portions.html
  4. Short-term medical benefits and adverse effects of weight loss
    https://pubmed.ncbi.nlm.nih.gov/8363205/
  5. “Is Water-Only Fasting Safe?” Global Advances in Health and Medicine.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8369953/
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