You know that gradual weight loss is sustainable weight loss. And you totally understand that lifestyle is the key for long term weight loss and health. But this month, you’ve got your friend’s wedding and a beach holiday to worry about. So what’s the best way to lose 10 pounds fast?

AVOID SALT

Start by ditching salt, says Dana Hunnes, a senior clinical dietitian at UCLA Medical Center. “The average American eats about 4,000 mg of sodium a day, and that can cause you to retain a lot of water weight,” she explains. “Just cutting your sodium way down can help you lose four to five pounds very quickly.” To do that, you’ll want to avoid all packaged products—including cured or deli meats—all of which tend to be loaded with salt. Hunnes says anything under 1,500 mg a day is “really good,” but if you can go lower sticking with fresh foods, even better.

AVOID CARBS

Also cut back on processed carbohydrates. Think breads, pastas, fruit juices and pretty much all snack or dessert foods. “Carbs are hydrophilic molecules, meaning they love water,” Hunnes says. “They make it more difficult for your body to release water from your kidneys through metabolism”. By ditching both processed carbs and cutting way back on sodium, you’ll lose weight, and it will be the kind around your midsection that people will really be able to notice. With water weight, you can be bloated and not realize it. You maybe able to see your abs after all.

AVOID SUGARY DRINKS

Stay away from sodas, juices, and other sugary smoothies to avoid unnecessary calories. Also avoiding sugar, carbs and sugary drinks can stabilize insulin production and make it easier to lose weight.  Once your carbohydrate intake goes below a certain threshold, you will primarily burn your body fat for fuel. You can literally flip your metabolic switch eating this way.

AVOID ALCOHOL

Skip the alcohol which tend to pack a lot of calories per ounce. The body burns alcohol for fuel when alcohol is available. So when it is burning alcohol, your body will not burn fat. Alcohol consumption may increase yeast related symptoms in some people and interfere with weight loss.

EAT 5 SMALL MEALS/DAY

Eat 5 small meals a day, 2 main meals and 2 or 3 protein shakes per day. Your meals should be non-starchy vegetables—so no beans or potatoes or rice. Consume 6-7 ounces of  lean protein like chicken or fish twice daily. You also want to make your vegetables the dominant part of your meal. Veggies give your body more nutrients, and the protein in your meals and shakes will help keep your hunger in check. Mix the protein powder with water or almond milk, but skip dairy milk.

FAST FROM 8PM TO 8AM

Fast for at least 12 hours from the time you eat your last meal no later than 8:00pm until the time you “break” the “fast” with breakfast around 8:00am. It takes at least 8 hours for your body to completely digest its meals from the day. If you add in another 4 hours to that time without introducing more food to digest, the body goes into detoxification mode and stimulates the development and regeneration of new cells. During this “idle” time, your body will burn fat for fuel. This is a win-win. Allowing your body sufficient time every single day to digest, eliminate and develop new cells is a habit that will get you closer to drinking straight out of the fountain of youth!

GET 8 HOURS OF SLEEP

Sleep deprivation can imbalance your hormones leptin and ghrelin and result in a constant feeling of hunger and a general slow-down of your metabolism. -Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin. -Leptin, on the other hand, cues your brain to put the fork down. When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food. Put the two together, and it’s no wonder sleep deprivation leads to overeating, extra pounds and obesity.

GET SOME EXERCISE

It’s important to move your body, so try to do at least 150 minutes of cardio per week.

Give it a shot, If you follow this program accordingly, you will drop 10 pounds fast. Be sure to keep me posted on your progress.

Warning:  If you’re not completely healthy, talk to your doctor before making any changes to your diet or fitness regime.