How to Lose 10 Pounds in 3 Days- Exercise, Military Diet + Water Fasting

Are you looking to shed some pounds safely and naturally? From the way things are, I pretty sure you would that to happen fast. What if  I told you that you could lose 10 pounds in 3 days, would you believe that?


You are waiting for me to say that  I was just kidding, right?

Well, I’m not. It is actually possible and that is what I’m going to tell you about today. So, stay with me.

Losing weight is one of the biggest things people want to achieve these days.

If you don’t believe, do an analysis of Google searches and you will find out for yourself.


How to Lose 10 Pounds in 3 Days- Exercise, Military Diet + Water Fasting


There are many different reasons why anyone would want to lose 10 pounds in 3 days.

I’m not really interested in the “why” of the matter. Our main concern is in the “how”.

Stay with me and I will show you different ways to lose 10 pounds fast.

These methods I’m about to share with you are safe.

However, it is important to consult your doctor before embarking on any diet or exercise routine.

To be honest, to lose 10 pounds in 3 days is not a walk in the park. You have to be disciplined enough to go through with the routines.


Is It Even Possible To Lose 10 Pounds In 3 days?

A lot of people probably have that question in mind especially due to how much the weight loss fad has been making rounds across the internet.

Well, the answer is yes. It is possible and even safe, for healthy adults.

One thing to understand is that this weight loss will not be entirely body fat.

In fact, it will be dangerous to lose pure body fat that fast.


Moreover, that is even if it is possible. However, part of the 10 pounds in 3 days will be excess water weight.

Basically, losing weight is all about burning more calories than you are consuming.

So, everything I’m about to tell you involves doing that, heavily.

If you stick with the plan, you will be able to rock your 2-piece bikini at that pool party.


How to Lose 10 Pounds in 3 Days


1. Exercises

For your 3 days weight loss, you can’t escape a good workout. If you were looking to avoid that, well, sorry.

The exercises I’m about to share with you are easy to do and they will still help you burn a good amount of calories.

Remember, you have a lot of weight to lose in a short amount of time so, no half-assed commitments here.


Go all in!


These workouts won’t take a lot of time as they are fast paced.

What I’m trying to tell you is that you should not come up with the excuse of time.

You will do as many reps as you can within 60 seconds and you won’t take rest breaks after each set.

With the instructions out of the way, let’s get this party started.


  • Burpee Back Up


How to Lose 10 Pounds in 3 Days- Exercise, Military Diet + Water Fasting



How to do it:

  • Stand tall with your feet hip-width apart and place your hands on the side.
  • Drop down into a squat and drop forward with your palms on the floor in front of your legs.
  • Immediately kick your legs backward so you are now in a push-up position.
  • Return your legs back underneath you and follow it up with a jump backward.
  • Repeat the same process going down but this time end it with a forward jump.
  • Note: Try to make your backward and forward jump of equal distance.
  • That way, you will burn more calories and you will maximize muscle development.


  • Plank Dip



How to do it:

  • Start out in the push-up position and place your legs hip-width apart and elbows locked
  • Lower yourself to the forearm plank position with your elbows right under your shoulders.
  • Now go back up to the push-up position you started from to complete the rep.
  • Continue doing this as fast as you can while keeping your core tight


  • Burpee Twist


How to Lose 10 Pounds in 3 Days- Exercise, Military Diet + Water Fasting


How to do it:

  • You will do a regular burpee as explained above.
  • This time, as you make the jump, you will twist your torso 90- 180 degrees and land while facing your front.

Also Read: 11 Best Ab Workouts to Get a Six Pack Abs in One Month


  • Do The Cardio

How to Lose 10 Pounds in 3 Days- Exercise, Military Diet + Water Fasting


Swimming, aerobics, running, etc are examples of cardiovascular exercises you can do to lose 10 pounds in 3 days.

You should focus on high-intensity interval exercises to truly get rid of calories fast.

You will be breaking a lot of sweat with this. It is hard work.

I confess, but it is well worth it when your scale shows you that you have lost 10 pounds in 3 days.


These routines should be done one after another without any rest in between.

Yes, I know, it can be tough but I urge you to remember that you are trying to lose 10 pounds in 3 days.


Read Now: How to Lose 30 Pounds in 2 Months Naturally: 11 Weight Loss Tips That Really Work



2. The Military Diet

Attention! This is not a drill. It is real life.

If you don’t do what it takes, you won’t get what you want.

If you truly want to lose 10 pounds in 3 days, you must stick to this diet.

Okay, let’s get out of the act. Hope I managed to sound tough there.


This diet plan has helped a lot of people lose 10 pounds in 3 days. I don’t see any reason why it won’t for you.

What you will be eating are low-calorie foods.

If you combine this diet plan with exercises, there is no way you won’t achieve 3 days weight loss.

Let’s get right to it, shall we?


The Military Diet Plan


How to Lose 10 Pounds in 3 Days- Exercise, Military Diet + Water Fasting


  • Day One


  • 1 sliced toast
  • 2 tablespoons of peanut butter
  • ½ grapefruit
  • Coffee or tea just make sure it is caffeinated.

Total calories: 297


  • 1 slice of toast
  • ½ cup of tuna
  • Tea or Coffee (black)

Total calories: 157


  • ½ banana
  • 1 cup of green beans (you can cook in broth to make it delicious)
  • A small apple
  • 1 cup of vanilla ice cream
  • 3 ounces of any type of meat
  • Water

Total calories: 1,221


  • Day 2



1 sliced toast

½ banana

1 egg (make it however you want)


Total calories: 182



  • 5 saltine crackers
  • 1 cup of cottage cheese
  • 1 hardboiled egg
  • Water

Total calories: 297



  • 1 cup broccoli
  • ½ cup carrots
  • ½ cup vanilla ice cream
  • 2 hot dogs without buns
  • ½ banana
  • Water

Total calories: 660


  • Day 3



  • 5 saltine crackers
  • 1 small apple
  • 1 slice of cheddar cheese
  • Water

Total calories: 369



  • 1 slice toast
  • 1 hardboiled egg
  • Water

Total calories: 132



  • ½ banana
  • ½ cup vanilla ice cream
  • 1 cup tuna
  • Water

Total calories: 342


If you want to get the best results to lose 10 pounds in 3 days, you have to precisely follow this diet plan.

There are substitutes to some of the foods in this plan but I don’t recommend them.

If there are foods on this plan that you cannot eat for health reasons, you might have to stick with the other ways to lose 10 pounds in 3 days.


Read Also- HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home



3. Do Water Fasting

This is not an approach I recommend for everyone.

So, before you embark on this, it is important to consult your doctor.

A 3-day water fasting can do great things for your overall health and help you lose 10 pounds in 3 days.


Research has shown that drinking only water for 3 days and limiting your calorie intake to 200 per day can restart your immune system.


The fasting reduces the glycogen stored in your body as well as white blood cells.

Your body is then essentially forced to create new immune cells when you end the fast.

Also Read: 11 Most Effective Ab Workout Routines for Men at Home


4. Revamp Your Diet

There is no feasible way to lose weight without having to change the lifestyle that got you the weight in the first place.

More often than not, this is the part where most people fail. They don’t want to make the sacrifice.

You will not be changing your diet just for the 3 days, this is a permanent thing if you want to continue losing weight. Of course, you don’t want to lose 10 pounds in 3 days only to gain 15 over the next week.


5. Reduce Your Carbs Intake 

Increase on lean protein and reduce your carbs intake if you want to lose 10 pounds fast.


Research has shown that you can lose 10 pounds in 3 days if you stick to a low-carb diet even for a few days.


This approach can severely cut down bloating and water weight.

Furthermore, you can see results as early the next day after you start this diet change.

Who does not want that?

You don’t need to stop there. While you cut down on carbs, start taking lots of proteins.

This will help to reduce your appetite while it speeds up your metabolism. You will agree with me that this is an effective approach.


6. Substitute Processed Foods for Whole Foods

One good way to do that is to stock your refrigerator and pantry with whole foods instead of the processed ones.

That way, when you want to cook or even a snack, it will be with whole foods and not junk.


If you inculcate low carb vegetables such as bell pepper in your diet, they will fill you for long and you will be ingesting fewer calories.

By a lot of standards, that is a win-win.


Other Weight Loss Tips

Other little things you can do about your diet that will help you lose 10 pounds in 3 days are:

  • Reduce the condiments you use.
  • Avoid drinking calories while you avoid eating them.
  • Do count your daily calorie intake.
  • Eat only at meal times.

Yes, I know, it takes a lot of discipline.

Shouldn’t you be in the first place?

Look at the bright side, not only will these help you lose 10 pounds in 3 days, but you will also become a better person in the process!


Read Also-7 Day High Protein Diet Plan for Weight Loss and Flat Stomach


7. Get Active

I have discussed exercising already, so this is not about working out.

This is about your everyday regular life.

Honestly, you won’t lose much weight just sitting around being sedentary.

You need an active lifestyle.


Research has shown that a manual job can help you burn 1000 calories per day compared to a desk job.


You don’t need to quit your desk job just because of that.

You can add some activity to your life. Use the stairs instead of the elevator.

Walk or bike to work instead of driving.

Get up and stretch after every one hour you spend sitting at a desk.

These are great ways you can add movement to your day and you will be glad you did.


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How to Lose 10 Pounds in 3 Days- Exercise, Military Diet + Water Fasting


Take Away

To get the best result for your “lose 10 pounds in 3 days” goal, you should combine the approaches I provided.

However, if you opt for the water fast, I suggest that you do not do HIIT.

Whatever your reason for losing weight fast, I wish you success at it.

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