What is The Fastest Way to Lose 10 Pounds?

The fastest way to lose 10 pounds is to create a significant calorie deficit while maintaining muscle mass and energy levels. The safest and most effective approach involves a combination of diet, exercise, hydration, and lifestyle adjustments.

Cut Calories Aggressively, But Safely

To lose 10 pounds quickly, aim for a daily calorie deficit of 500-1,000 calories, which results in 1-2 pounds of fat loss per week.

Eliminate processed foods, sugar, and refined carbs (bread, pasta, pastries).
Increase protein intake to preserve muscle and keep you full.
Focus on whole foods like lean meats, vegetables, and healthy fats.
Eat in a calorie deficit, but don’t go below 1,200 calories (women) or 1,500 calories (men) unless under professional supervision.

Increase Protein & Reduce Carbs

A high-protein diet helps burn fat while preserving muscle.

Eat 1.0-1.2 grams of protein per pound of body weight.
Choose lean proteins like chicken, turkey, fish, eggs, and tofu.
Reduce carbs, especially at night, and focus on fibrous carbs like vegetables instead of starchy ones.

Drink More Water & Cut Out Sugary Drinks

Proper hydration boosts metabolism, reduces bloating, and improves digestion.

Drink at least 3 liters (100 ounces) of water per day.
Avoid sodas, fruit juices, and excessive dairy.
Try green tea, black coffee, or lemon water to support fat loss.

Do High-Intensity Workouts

A combination of strength training and HIIT (high-intensity interval training) will use mainly visceral fat as a fuel source, thus ridding it from your body quickly.

Strength training (3-4x per week) preserves muscle and burns more calories.
HIIT (2-3x per week) burns more fat than steady-state cardio.
Daily movement: Walk 10,000+ steps per day to increase calorie burn.

Do Low Intensity Workouts

Low Intensity Steady State cardio in zone 1, 2, and the low end of zone 3 will use subcutaneous fat as a primary source of fuel, thus eliminating it from your body.

Walking on a treadmill at lower heart rate every day.
Doing weightlifting, resistance training, and using weights at a lower heart rate.
Doing functional training, and body weight training at a lower heart rate.

Get Enough Sleep & Reduce Stress

Lack of sleep and high stress increase cortisol, which leads to fat storage and cravings.

Sleep 7-9 hours per night to regulate hormones.
Reduce stress through meditation, deep breathing, or light stretching.

Try a Temporary Low-Carb or Keto Diet (For Rapid Weight Loss)

If you need fast weight loss, a low-carb or ketogenic diet can help shed water weight quickly.

Limit carbs to under 50g per day.
Increase healthy fats (avocados, nuts, olive oil, fatty fish).
Stay hydrated to prevent keto flu symptoms.

Avoid Cheat Meals & Alcohol

Alcohol and junk food can halt fat loss completely.

Stick to clean eating for at least 2 weeks.
Avoid processed snacks, takeout, and alcohol.

How Fast Can You Lose 10 Pounds?

Safe pace: 1-2 pounds per week → 5-10 weeks.
Aggressive pace: 2-3 pounds per week → 3-5 weeks.
Extreme pace (not sustainable): 4-5 pounds per week → 2-3 weeks (mostly water weight).

Final Thoughts

The fastest way to lose 10 pounds is through a calorie-controlled diet, strength training, HIIT, hydration, and sleep optimization. Avoid extreme dieting, as it leads to muscle loss and rebound weight gain.

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About the Author

Dennis Romatz is a certified personal trainer, nutrition coach, and fitness author in Bangkok, Thailand. Dennis is regarded as one of the world's leading holistic fitness professionals and has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis on Facebook, Twitter, LinkedIn, and Instagram.