How Much Weight Can I Lose In 10 Days? (Quick Weight Loss Plan Revealed)


Today’s topic. How much weight can I lose in 10 days? Everyone wants to lose weight fast, but how many people succeed? It seems like everyone has tried dieting before, only to fail miserably.

There are two main reasons why most diets fail: 1.) They aren’t sustainable long term, and 2.) They don’t work because we don’t naturally burn fat as efficiently as we should.

You need to understand these two facts to eliminate stubborn belly fat. Then you’ll see that losing weight is not rocket science. Eating fewer calories than you burn every day means consuming fewer calories.

For this article, though, I’ll make an exception and explain how you can lose the maximum weight in only ten days. And I won’t hold anything back.

How Much Weight Can I Lose In 10 Days?

The good news is that you can lose quite some weight in 10 days if you put your mind to it. I always say that a maximum of  2 pounds of weight loss is a sustainable and healthy way to lose weight.

However, since you guys want to know how much weight you can lose in 10 days, I’ll give you a straight answer because even though it’s not sustainable, it is possible and can work for you. That said, remember it will be short-term.

If you follow all the info I’m going to explain in this post, you can lose up to 12-15 pounds in 10 days, and we will make sure that it will all be fat and water loss, not muscle. Later you will also see that it depends on a few factors on how much weight you will lose; however, you should consider talking to a medical professional before starting.


My 2-Step Plan to Lose Tons Of Weight in 10 Days (Not Muscles)

#1. We Are Going To Ridiculously Cut Our Caloric Intake

We are going to eat 600-800 calories per day.

Here are some things to keep in mind:

  • Yes, you will be fasting almost 12 hours daily for ten consecutive days. We will create an extreme calorie deficit to achieve this rapid weight loss. 600-800 calories are not much food at all. Divide the daily intake of calories into two meals of 300-400 calories each. This will make calorie counting a lot easier. Remember, you’ll lose fat and water weight, not muscle.
  • You should eat high-protein foods and foods rich in water, such as fruits and soups. Drinking water, coffee, and green tea can help curb hunger quite well.
  • Remember that this will not be easy; you will enter a mental roller coaster these ten days. If you’re trying to lose weight by significantly restricting your calorie intake, your mind might play tricks. You’re going to feel hungry more often. And there will be moments when you want to give up and grab a burger. This is why the next thing is also quite important.
  • Keep yourself busy and away from the kitchen. You’ll probably fail if you’re always in and around the kitchen thinking about food. Keep yourself occupied with things that don’t involve food.

#2. We Are Going To Work Out Every Other day (5 Times in 10 Days)

Weight training will be done with heavy weights. No cardio exercise. Remember that I said we would lose fat and water, not muscle. This is why.

You can include a HIIT training or 2, but that’s totally up to you. I advise against it because HIIT training is a very high-intensity exercise, and we are already lifting heavy. HIIT is a bit too much with a calorie deficit this extreme.

Here are a couple of things to keep in mind as well:

  • When lifting weights in the gym, stick with heavy compound movements. Having a heavy workout session on such an extreme diet feels counterintuitive, but this is the only way to lose weight and preserve muscle tissue. Make sure you bring some fruit if you feel dizzy during your workout.
  • If you don’t have access to a gym, then your second best option is to train at home using bodyweight exercises. Exercises like squats, lunges, push-ups, pull-ups, and sit-ups will also do the job. Try to make them weighted with an elastic band or a weighted vest.

6 Things That Can Influence Your 10-Day Weight Loss Plan.

1- Your Body Composition

If you’re attempting to shed pounds, knowing your body composition is vital. How much muscle-to-fat ratio do I require to lose? This is one of the essential inquiries individuals ask themselves when looking for rapid weight loss.

Your body composition incorporates how much muscle and fat you have. Muscle tissue is more solid than fat, so having more muscle implies you have less fat. You don’t need to be a bodybuilder to figure out your body structure. There are numerous online calculators accessible.

Enter your height and weight into the calculator, and you’ll discover your body mass index (BMI). A BMI under 18.5 is considered underweight;

18.5 to 24.9 is normal;

25 to 29.9 is overweight;

30 to 39.9 is an obese class I;

40 to 49.9 is obese class II;

50 to 59.9 is obese class III;

60 to 69.9 is morbidly obese,

and 70 and over is super obese.

2- Your Overall Health 

You must have no serious health issues. This diet is, for example, a big No-No for people with a history of eating disorders. Check with your doctor before starting this 10-day fat loss plan.

Before you start, there are some things you need to check first. How is your energy level? Are you suffering from thyroid issues? Are you diabetic? What is your metabolic condition?

Make sure you don’t have serious health issues when starting this 10-day diet.

3- How Stressed Are You?

Research shows that stress influences eating habits. When people are stressed, they tend to crave high-calorie, high-fat foods. However, when people are relaxed, their bodies store more fat than when stressed.

4- How Do You Sleep?

Sleep is one of those things we often take for granted. But without it, our bodies don’t function properly. A minimum of 7-8 hours of shut-eye is crucial for weight loss. If you don’t get enough sleep, your metabolism slows down.

In addition to making us sluggish, lack of sleep can lead to overeating. When your brain isn’t functioning optimally, it makes you crave high-calorie foods because it thinks you’re starving.

When you’re hungry, your brain releases hormones like ghrelin and leptin, which tell your stomach that ‘you’re starving’ and make you want to eat. So what does this mean for weight loss?

When you’re exhausted, you tend to snack more throughout the day. You’re probably eating less healthy food since you’re too busy snacking on junk food.

Another reason why you need to get adequate rest is that it helps keep stress levels low. Stress leads to overconsumption of unhealthy food, especially carbohydrates.

If you’re stressed out, chances are you’ll reach for something sugary to calm yourself down. Stress causes cravings for sweets because it causes the release of cortisol, which stimulates sugar production.

And we can’t have any of that during our 10-day diet.

5- Your Muscle mass

If you’re losing weight too fast, you may lose muscle instead of fat. That’s why it’s so important to keep exercising with heavy weights while trying to lose weight.

You’ll be able to gain more muscle mass and burn off more calories if you lift weights.


Body fat doesn’t burn calories; muscles do. Weightlifting increases your metabolic rate to burn more fat more efficiently during and after the workout.

Especially in so-called “crash diets, “you must keep lifting those heavy weights to maintain your muscle mass.


6- Your Motivation

Who said this was going to be easy? It’s a challenging plan. Motivation and drive are so crucial in situations like this. We are dealing with an extreme situation here. Why do you want to lose so much weight in 10 days?

I hope you have a healthy reason. If you have found your WHY it will be easier to succeed.

The trick is to continue with a long-term healthy diet after your 10-day crash diet plan. Make lifestyle changes. Find a diet that fits you. For me, it was a combination of KETO and 16:8 Intermittent Fasting. Nothing extreme, maintainable, healthy, and I feel great.

FAQ’S Corner

What Are The Dangers Of Following A Crash Diet?

Because of the significantly low intake of calories, you might not meet nutritional adequacy. This poor nutrition can also lead to gallstones and the loss of lean muscle mass. Furthermore, you have a high chance of triggering the famous YOYO- or rebound effect.


Back when I was modeling, I followed this ten-day plan several times. Sometimes I prepared myself this way for an important photo shoot. SMART? I don’t know. When I was younger, I used to think it was normal. All I knew was that I lost weight quickly by following this method.

At least I had a good excuse for going on such a strict diet, and most importantly, I can share my experience with you guys.

If you follow the steps outlined above, you should see excellent results within ten days.

Keep a close eye on your health conditions, and remember that this isn’t a long-term diet plan.

And once you incorporate healthy habits into your daily routine, you won’t have to worry about counting calories anymore.

Just eat well, move often, and enjoy the ride!

If you have any comments or questions, please leave them in the comment section below.

Stay Healthy and Strong!

Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.