How to Lose 5 lbs in 10 days

It’s the New Year and a lot of people have New Year’s resolutions. For many people, this includes losing weight. Most people who need to lose weight need to lose more than 5lbs and so even though it would be good to lose 5lbs in 10 days, this is a just a good start for most people. However, and if this is you, losing 5lbs would be a great start to achieving your LONG TERM health and wellness goals.

If you can lose weight 5lbs in 10 days then you have learned how to lose weight. All you have to do at that point is to continue doing what you have found to work for you. Every person is different and every road to weight loss is unique for each person. You have your own journey and the only thing I or anyone else can do for you is guide you, inform you, and encourage you.

So, having said that, how can you lose 5lbs in 10 days? First it must be said there is no way to guarantee anyone that they can lose weight 5lbs in 10 days. No person can guarantee this, including me. Second, it is always recommended that before you begin any diet or exercise program that you consult with your doctor first. You should have things such as your blood pressure, sugar levels, and cholesterol levels checked. I will advise this with any client before I begin health and wellness coaching.

Finally before we go on, it is important to consider calorie intake and calorie outtake. In order to lose 5lbs in 10 days, you need to have a calorie deficit of 17,500 calories over 10 days. This is not easy and will require determination and discipline. However if you can lose 5lbs in 10 days, you will gain a confidence about losing weight that maybe you never had before. Know that Christian weight loss is something you can do and as Christian life coach/Christian health and wellness coach, I know you can do it too. God is with you and who (or what) can be against you!

So how do you lose 17,500 calories in 10 days (3,500 calories in order to burn 1lb). Well, how do you eat an elephant? One bite at a time. First, it is recommended that you have a day of rest on the seventh day to relax and eat a bit more normally. So even though it is a 10 day period, we will only calculate 9 days in the equation. If you want to lose 5lbs in 10 days (minus one day to rest), you will need to lose roughly 2000 calories a day for 9 days. Losing weight is very much about math, calories in, calories out.

The average female needs a minimum of about 1200 calories per day and the average male needs a minimum of 1600 calories per day. So you have to burn this amount + 2000 calories per day in order to have a 2000 calorie deficit for the day. This is a very rough estimation and it varies very much according to your size but the average obese woman could consume approximately 2000 – 2500 calories per day without gaining weight and the average obese man could eat approximately 2500-3000 calories per day without losing weight. Notice I said the average obese woman/man. When you are bigger you can eat more without gaining weight because it takes more calories to move a bigger body around.

So for example, a woman of 35 years old, height 5’7 (170cm) and weight 210lbs ( 95kg) who does little to no exercise needs about 2000 per day to maintain her weight (See http://www.calculator.net/calorie-calculator.html). If she reduced her calories from 2000 to 1200 that would be a deficit of 800 calories per day. She only needs then to exercise enough to burn calories 1200 calories more in the day. This could be done by doing approximately 2 hours of cardio exercise such as jogging, aerobics, circuit training etc. (depending on the exercise and intensity level.).

Let’s say an obese man of 35 years old who is 6’1 (185cm), weighs 260lbs (118kg) and does little to no exercise, he needs about 2600 calories per day to maintain his weight. If he reduces his calories from 2600 to 1600 calories he will have a 1000 calorie deficit per day. He will then only need to do enough exercise to burn 1000 more calories in the day to give a 2000 calorie deficit for the day. Jogging, aerobics, and swimming are exercises that burn a high amount of calories which is what you want when you are trying to lose weight.

So what about food and diet? There is a lot that can be set about this but here are simple rules to go by that will take you very far.

1)      Stay within your calorie limit. Don’t eat more than you are supposed to. Simple as that.

2)      Cut out all junk food. Remove the forbidden C’s: Cookies, Chips, Crackers, Candy, Cake, And Coke

3)      Eat lots of fruits and vegetables. As a matter of fact you might consider doing a vegetarian diet for these 10 days. Even better is to consider doing a 21 day Daniel fast. I do one at the beginning of every year and it is always something refreshing both spiritually and physically. It is a good change and it will help you to learn some different kinds of foods that you haven’t been eating before. Fruits and vegetables are what God created.

4)      Drink lots of water. Get rid of soda, sweet juices, etc. Water is the best thing you can ever put in your body.

5)      Finally, remember God in everything you do. He is on your side and wants you to be healthy more than you do!

 

 

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