If this is your introduction to running, start with an easy, 14-minutes-per-mile pace for up to two miles per day, five days a week.
Complete two-mile runs for two to three weeks until you can run at a comfortable pace and carry on a conversation. Once you’ve mastered the 14-minute mile, kick up the pace and strive for 12 minutes, still running two miles per day. If you run six days a week, alternate your days between steady, long-paced and short, fast-paced runs. Shedding 10 pounds in a week is an incredibly lofty goal (and for some, it may be too lofty), but it might be doable if you’re willing to stick to a strict diet and exercise routine.
For more health and wellness tips, 10 Best foods to Eat to Lose Weight, How to Lose Belly Fat, and 6 Bedtime Snacks That Help You Burn Fat (And Sleep Well, Too!). Start finding your lower calorie limit by using an online calculator to estimate your daily calorie needs.
Your minimum calorie need is either half your daily calorie burn, or 1,200 calories for women and 1,800 calories for men -- whichever is more.
Let’s cut through the hype -- no single food will make you torch thousands of extra calories each day. Start your day with egg whites topped with lots of fibrous veggies, snack on a low-calorie protein shake or a handful of pumpkin seeds, and include lean meats, fish, tofu or beans at each meal. A super high-protein diet isn’t safe for everyone, and it can cause harmful side effects if you have an underlying health condition. Sure, sodium makes your food taste great, but it also makes you bloat – the last thing you want when you need to lose weight fast!
Obviously, you’ll need to nix processed and pre-packaged foods (that includes any fast food!) but you should also shop for low-sodium soups and broths, bread and cottage cheese – these are healthy “hidden” sodium bombs.
Keep track of your sodium intake along with calories – you should cap your intake at 1,500 milligrams daily, max. Alternate one day of full-body strength training with one day of interval training workouts for the first four days of the week to jump-start your weight loss.
Never push so hard that you feel nauseous or faint, or lift weights so heavy you can't use proper technique.
Between diet and lifestyle tweaks, you’ve done all you can to lose the 10 pounds fast – but you still have a few slimming tricks up your sleeve. If you've been trying to lose the 10 pounds for a particular event or celebration, practice standing up straight during the day, and mindfully check in with your posture the day of your event, and set the clock app on your phone to give you regular reminders.
To lose five pounds in one week, try detoxing for up to 10 days to remove unwanted elements from the body.


At this point, it’s time to increase your mileage and attempt to add one or two miles to your routine so you're running up to four miles a day, five days a week at approximately 9 minutes per mile. Your body is used to a faster pace and a longer run, but you can lose weight almost the same way as a beginner. Neither the service provider nor the domain owner maintain any relationship with the advertisers.
You should expect to lose a maximum of 2 to 3 pounds of fat in a week, and the rest of that slim down will come from excess water weight. Your 1-week diet will push your calorie intake down as much as possible to accelerate weight loss -- without cutting calories so much that you’ll enter starvation mode and resist losing fat.
Since you’ll be working out daily over the course of the week, set the calculator to assume you’ll be active for about an hour a day.
For example, a woman who burns 2,600 calories a day should eat 1,300 calories daily for maximum weight loss, while a woman who burns 1,700 calories daily should eat 1,200 to lose weight as fast as possible.
But eating plenty of protein can up your metabolism and could help you burn an extra few hundred calories daily. Simply getting rid of the excess sodium in your diet by shifting your diet to whole, unprocessed foods might lower your salt intake enough to lose 5 pounds or more. Try seasoning your meals with potassium chloride (a sodium-free salt substitute) or kelp flakes instead. Include plenty of squats and deadlifts on your strength training days to maximize the release of fat-burning hormones. Try taking a Pilates class, for example, instead of hitting the weight room; go for a moderate-intensity cycling sesh instead of a sweaty, breakneck spin class.
These tears make your muscles fill up with water (bodybuilders call this the post-workout “pump”). Make sure you’re wearing the right undergarments to eliminate any lumps or bumps, and play up your best assets with a statement piece – whether that’s a stunning necklace, a killer pair of shoes or a tasteful-but-noticeable tie.
Not only does good posture make you look taller, longer and leaner, it helps you radiate confidence, which will always make you instantly more attractive. The average 125-pound woman burns more than 21 calories per mile running at a 12-minutes-per-mile pace. Keep your run steady and be sure to breath through your mouth to allow for maximum oxygen intake. This process could take several weeks to several months, depending on your current fitness level and time you have to devote to running. The goal is to eventually cover your five-mile run at a faster pace but work through the slower day and faster day for several weeks until your slower days seem too slow.


Try running one minute as fast as you can, then slow down to your regular steady pace for three minutes.
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While you might not meet your exact 10-pound goal in just a week, you can visually slim down within a few days through lifestyle tweaks, and use the 1-week diet to jump-start longer-lasting weight loss.
But choose carbs that are packed with fiber – think quinoa, brown rice, whole-wheat bread, beans and legumes.
A recent study found that it boosts your calorie burn during digestion, so you’ll increase your metabolism without doing any extra work. To get the best results, you’ll want to push yourself hard for the first few days of the week. Then do low-impact but high-intensity sprints – for example, high-resistance rowing or elliptical training – for your interval workouts, performing 10 to 20 sets of 15 second sprints and 45 second rest intervals. Tapering off your workouts later in the week gives your muscles lots of time to heal, so you’ll lose that extra water weight and see a bigger difference on the scale.
Pump up the pace again for another minute, then go to the steady pace for three more minutes. Eat smaller portions of healthy, clean food such as vegetables, fruit, lean meats, nuts and low-fat dairy. So, for example, if you eat 300 calories’ worth of lean chicken breast (which is almost 100% protein), you’ll burn up to 90 calories just breaking it down.
Fiber makes your food tougher to digest, so it has similar metabolism-boosting benefits as protein.
Tough workouts raise your metabolism for up to two days, and certain exercises trigger hormonal changes that make it easier to lose fat.
Steady runs mixed with interval training, up to six days a week, will encourage the pounds to fall.
Hydrate often and listen to your body to ensure injuries and muscle strains don’t go unnoticed.




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