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How to Lose 10 Pounds in 3 Days (Meal Plan Included)


How To Lose 10 Pounds in 3 Days

Weight loss is pretty tough to achieve. It takes hard work, consistency, and discipline to achieve this. A healthy weight loss is said to be around 1 to 2 pounds a week, and losing all 10 pounds in just three days can be risky, but doable. In order to lose as much as ten pounds in 3 days, you’ll need to follow a set eating plan to reduce calories, and also follow the steps in this article…

How many calories per day to lose ten pounds in three days?

In order to lose 10 pounds in 3 days you will have to burn somewhere between 3,500 and 5,000 calories a day and restrict your diet to under 1,500 calories per day. This involves minimal servings of low-calorie (but healthy) foods. This article will give you effective fat burning tips and a sample diet to follow.

1. Drink up

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A lot of people think that drinking water will cause them to bloat. This is not true. When you hydrate, your body will carry less water. Drinking the right amount of water will boost your metabolism and flush out the excess water in your body. It can give you a flatter tummy, too. When your body is dehydrated, it will hold on to the remaining water to keep you hydrated.

2. Lessen your carb intake

Cut down your carbohydrate intake for weight loss

You need to limit your carb intake to easily drop the pounds. Each pound of carbohydrates in your body contains 3 to 5 pounds of water. If you lessen the carbs, then your body will burn the stored carbs for energy. This means 3 to 5 pounds of water coming from the carbs will vanish, as well.

3. Drop that salt

Reduce your salt intake and this will assist your weight loss goals

Avoid salty food for the meantime. Consuming too much sodium will force your body to trap water just to process it, making you look and feel bloated. There are two effective ways to flush out the excess water and salt: through sweating and hydrating. Sit in a steam room for about 10 minutes, and you can say goodbye to your bloated stomach. Drink as much water as you can, too.

4. Count your calories

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Control the amount of calories that you take in each day. It takes burning 3,500 calories in order to lose a pound. This means you will need to move more than usual just to burn this much, along with a strict diet. Do not starve yourself as it will just make your weight loss attempt more difficult. When you starve yourself, your metabolism will slow down.

5. Switch to complex carbs

Consume complex carbohydrates rather than simple carbohydrates for weight loss

You cannot complete ditch carbs because your body need it for fuel. You can, however, replace your usual white carbs to the complex ones. Complex carbs are loaded with fiber and nutrients. They are easily digested by the body, but are released into your bloodstream much slower. Examples of complex carbohydrates are whole grains, beans, fruits, and veggies.

6. Load up with protein

Protein meals are fantastic for helping you to lose weight as fast as possible

Eat lean protein. If you love beef, then find one that is 98 percent lean and has only 2 percent fat. Muscle builders load up on chicken breast because it is one of the leanest meat parts, but make sure to remove the skin. Soy products like tofu are also rich in protein. You can also eat certain types offishes, like tuna and salmon.

7. Avoid fast food

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Avoid fast food because they mostly contain preservatives, unhealthy fat, and sodium. Say goodbye to your favorite shakes, fries, and burgers for the meantime if you really want to lose weight. These foods are empty carbs, and contain no nutrients that your body will benefit from. You will be surprised at how much you can lose in a few days just because you avoided fast food.

8. Eat a heavy breakfast

Eating breakfast each day is a fantastic help on a weight loss diet

There is a saying that you should eat like a king for breakfast. It really has some truth behind it. A heavy and healthy breakfast can kickstart your day, giving you enough energy to make you last until the evening. Make your meal lighter during lunch, and lightest during dinner. You can bring some healthy snacks to eat in between meals to keep hunger away.

9. Write down what you consume

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Read Our Recent Article > How to Lose 40 Pounds Quickly!

Start a journal where you can write down everything that you put in your mouth. More details lead to better accuracy when counting calories. Your journal will help you keep track of the foods and drinks that you consume. You will become more conscious about your food choices, and lose more weight in the process. Do not lie to yourself, because the one who will suffer is you. Be honest about what you write, and continue improving yourself.

10. Sweat it out

Losing 10 pounds in as little as 3 days can be achieved with exercise as part of the overall fat loss program

You will probably need to workout twice a day to meet your goal. Pick exercises that will surely make you burn more calories. You will want to set aside four hours each day for exercises. Allot two two-hour sessions every day – one in the morning, and the other later in the day. If you need motivation, just think about why you are doing this and what you will get in exchange.

11. Do some light strength training


It is important to do some strength training to keep your muscles actively pumping. You need to build and keep your muscles to help you burn more, even when resting. Do some push-ups, burpees, lunges, and sit-ups every day.

If you are unsure about your form, then you can hire a fitness trainer to help you out. This person will help you perform movements properly and efficiently, and even provide you with a training program that you can follow. When you have extra time, try running in place for about a minute. Do not forget to do your warmup and cooldown to reduce your risk of injuries.

12. Dance away

Dancing is a great way to burn calories

Dance, dance, and dance some more. This activity is not only fun, but can also make your body work double time in torching calories. You can dance at home, or join a class. You can dance to your favorite genre.

Diet To Lose 10 Pounds in 3 Days

There is a diet known as The Military Diet. The team at Authority Nutrition have covered the diet in detail. Here is a sample eating plan to help you lose weight quickly:

This is the 3-day meal plan on the military diet.

Day 1

This is the meal plan for day 1. It amounts to around 1,400 calories.


  • A slice of toast with 2 tablespoons of peanut butter
  • Half a grapefruit
  • A cup of coffee or tea (optional)


  • A slice of toast
  • Half a cup of tuna
  • A cup of coffee or tea (optional)


  • A 3-oz (85 grams) serving of meat with a cup of green beans
  • A small apple
  • Half a banana
  • One cup vanilla ice cream

Lose 10 pounds in 3 days diet day 1

Day 2

These are the meals for day 2, amounting to around 1,200 calories.


  • A slice of toast
  • One hard-boiled egg
  • Half a banana
  • A cup of coffee or tea (optional)


  • One hard-boiled egg
  • A cup of cottage cheese
  • 5 saltine crackers
  • A cup of coffee or tea (optional)


  • Two hot dogs, with no bun
  • Half a cup of carrots and half a cup of broccoli
  • Half a banana
  • Half a cup of vanilla ice cream

Lose 10 pounds in 3 days diet day 2

Day 3

Here is the plan for day 3, which amounts to around 1,100 calories.


  • A 1-ounce slice of cheddar cheese
  • 5 saltine crackers
  • A small apple
  • A cup of coffee or tea (optional)


  • A slice of toast
  • One egg, cooked however you like
  • A cup of coffee or tea (optional)


  • A cup of tuna
  • Half a banana
  • 1 cup of vanilla ice cream
  • Feel free to drink as much coffee or tea as you want, as long as you don’t add any calories from sugar or cream. Drink plenty of water too.

Lose 10 pounds in 3 days diet day 3

Diet information source

The Remaining 4 Days

This diet runs for 7 days and the four days after the initial 3 day diet also involves dieting. You should aim to keep your total calorie intake under 1,500 calories per day and there are no set rules for which foods you can or cannot eat. Obviously, eating healthy foods and keeping a close eye on your calorie intake is the key here. Use Calorie King to calculate your daily calorie intake.

Now what?

As you can see, the diet plan above is quite rigid. It’s not goign to be for everyone and it is our absolute recommendation that short-term dieting like this should only ever be used exactly like that – short term. The key to long-term weight loss and weight control is actually getting off the start diet-stop diet-start diet treadmill. That’s why we put together the 7, 8 9 weight loss guide that you can pick up a free copy of a little lower down the page. We hope you enjoy!

How to lose Ten Pounds in Three Days

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!