To lose your last 10 pounds in 6-to-10 weeks…

Select if you're male or female, Put in your height, weight, age & your activity level before starting this plan and then Click on the button that says "Tell me how to lose my last 10 pounds" and You also need to do the workout plan below to lose your last 10 pounds
Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

To get to pounds in less than 10 weeks you'll need to eat -to- calories a day so…

  • You can eat 2 HUGE -to- calorie meals every 6+ hours or…
  • You can eat 3 BIGGER -to- calorie meals every 4-to-5 hours or…
  • You can eat 4 BIG -to- calorie meals every 3-to-4 hours or…
  • You can eat 5 smaller -to- calorie meals every 3 hours or…
  • You can eat 6 tiny -to- calorie meals every 2-to-3 hours and…

To lose your last 10 pounds as fast as you can…


Your 'Last 10 pounds' Workout

Do one of the high intensity fat loss workouts below for 20-to-40 minutes 3-to-5 days a week 1-to-2 times per day. See how to burn more fat faster with this workout

Click on photos to do a workout

5 Ways to use this workout to burn fat faster…

  1. Make your workouts more intense…
    • Do your workouts longer (but no longer than 40 minutes) and/or…
    • Do your workouts faster or harder (ex. Run faster) and/or…
    • Do your workouts more often (but no more than 5 days per week) and/or…
    • Get creative (ex. Use heavier weights when doing the get ripped in 10 min workout or wear a weight vest while running) and/or…
    • Do a different fat loss workout (ex. Do intervals on a bike instead of treadmill) &…
  2. On your rest days (or the days you're not doing any high intensity fat loss workouts) you can optionally do a lower-to-moderate weight loss activity for 15-to-90 minutes like walking or riding a bike to burn fat faster &…
  3. If this workout is too hard for you…
  4. Most of the workout videos last less than 20 minutes so…
  5. If you can't workout or not as much for whatever reasons…
    • You'll still lose 10 pounds but it may take you longer than 6 weeks because…
    • The more active you are = the faster you'll lose weight and…

When you get down to pounds…

If You have trouble losing your last 10 pounds…

Here's more stuff that'll help you lose your last 10 pounds…

1-50 of 594 Comments
Ally

Hello! I'm 5'1" and 118lbs. Currently i have 30% body fat and i want to get down to 20%. I currently run 30mins for 3 days. I want to know if i should add strength training to my running? I am hesitating if i should add it now or after i lose the fats. Thanks!

June 05, 2013

Adrian Bryant

it's okay to add strength training now

June 06, 2013

Sarah

Hi Adrian, I'm 12 yrs old, 5,3, and 125 lb

Is it possible to lose 10 lbs or more by 1 month?

What I'm currently doing is running 30 mins 3 times a week, going on the stationary bike 3 hrs every week, and doing a 40 min exercise video almost every day. I also have dance for 1 hr 4 days a week.

I've started to eat 1500 calories or less(I mostly eat vegetables, fish, chicken, and protein)

Should I add anything to my schedule to lose 10 or more lbs in a month?

Thanks

June 03, 2013

Adrian Bryant

you should follow the plan on this page as is if you want to lose 10 pounds ASAP

June 03, 2013

Sarah

Ok thanks

June 03, 2013

Pooja

hey Adrian, :)
i'm 20, indian, 5.4" and 64kgs.... my boyfriend is coming to see me for the first time next month...so i wanna lose as much weight possible as i can....but i a healthy way....
please help me....Please.....

June 02, 2013

Ozzy

Hey Adrain,

Can you help me please, for some reason I started eating too much food now like around 3000-3300 calories a day now when I used to eat like 2000 calories before. I don't understand why I cant control my hunger any more.

I really don't want to gain even 1 pound because it took me over 1 year to lose like 40KG and I don't wanna gain weight withing 3-4 months :(

Please HELP me??????

What Can I do to stop the hunder what food can I eat??

I eat 5 fruits a day but still eat loads of bad food dont know why

HELP!!!

May 30, 2013

Ozzy

I forgot to mention I think I already gained 1 pound withen 2-3 days by eatling 3000 calories a day :(

May 30, 2013

Name*

Hi Adrian:
I am 5'4'', 33 and a mom of 2. I am looking to lose the last 10 pds of belly...(or at least get a flatter tummy). I work out hard 4-5x a week between 2-3x of HIIT and1-2x run of 5 mi. I eat on average 1300 calories, with high amts of protein. I sometimes intake more. I really would like to drop 10 pounds by end of June. I've been stuck at 142/143 for 5 months now. I alternate and change my workouts every few weeks. I really would appreciate any help.
Thanks.

May 29, 2013

Adrian Bryant

use these tips to lose weight again

May 29, 2013

Leyla

Hi Adrian!
I'm 5'3.5 and 117 pounds. I want to lose about 10-15 pound for summer vacation! Which workout will make me lose weight faster, the ski steps or the normal jumping jacks? I have about 9 weeks to lose weight, is it possible to lose 10-15 pounds?
Thanks a bunch!
Leyla

May 26, 2013

Adrian Bryant

yes it is but it will be at a slower rate for you since you are not overweight

May 27, 2013

Leyla

Sorry, one problem... I actually only have 38 days...possible?
Thanks!!
Leyla

May 27, 2013

Adrian Bryant

it's possible but maybe not probable

May 27, 2013

confused

Hi.
Im about 160 lbs and want to lose weight and look skinny as fast as possible. whats the best plan for me?

May 21, 2013

Adrian Bryant

you'll need to go here and figure that out for yourself. only you can determine which plan is best for you

May 21, 2013

Lisa,

Hi,

Im 30 y/o, 60" and weigh 143lbs : ( Im trying to eat right and do kickboxing but the pounds are coming off like molasses, super slow. What can I do to speed up process? Also when said, exercise more? what exactly does that mean? Five days a week, twice a day?

May 15, 2013

Adrian Bryant

the plan on this page and these tips here will speed things up

May 16, 2013

Alicia

Hi Adrian,
I am 20 years of age, 5'1", and weigh 125lbs. I am a full time college student & over the past 5months I've noticed I've gained some extra weight. My goal is be down in the 110-115lb area, also to have leaner thighs and defined abs.Any suggestions would be great!
Thanks!

May 14, 2013

Adrian Bryant

you're on the right page to quickly get to 110

May 14, 2013

Rina

HI Adrian!
I'm going on the 4th of July to my cousin's wedding and I really want to lose some pounds! Although I look really thin, my cousins keep on teasing me that I'm plump! (yes, i'm a bit sensitive but I really am sick and tired of them telling me that!). I'm 5'3.5 and I weigh 110- 116 pounds. My goal is 102-108 pounds. Please help me!! I'm the youngest cousin everyone picks on!!
Thanks!!
Rina

May 13, 2013

Adrian Bryant

the plan on this page is your best option

May 13, 2013

Laura

I'm 15 and weigh 110lbs, I really need to lose weight around my stomach as it is 28inches and I hate it. I need to have a flat stomach for summer, or if possible the end of this month. How can I do this and what workouts can I do that are suitable to me as I'm practically a couch potato and rarely workout

May 12, 2013

Michelle

I'm a 15 year old girl, 5' tall and I weigh 115. I take cardio boxing classes 2 times a week that are pretty intense, and I do moderate-high intensity cardio and strength workouts (no weights or anything just toning) at home almost every day. If I eat between 1200-1700 calories a day, is that enough for me to lose 5-10 pounds? My fats being really stubborn and it's gotten really hard to burn..

Also, what do you think of Skinny Cow snacks? Are they okay to eat when I'm really craving something sweet?

May 10, 2013

Adrian Bryant

the calorie amount of fine but you'll probably need to do the workout on this page to lose those last 10

May 12, 2013

Riya

Hi Adrian,
I am 160 pounds and around 5'6. I have a very curvy body and fat around my arms and stomach and thighs. I just wanna lose some fat and tone down, I don't want to be skinny and I definitely don't want to loose any fat from my boobs, they are perfect. Please suggest me what to do. I am so confused.

May 10, 2013

Adrian Bryant

do this

May 10, 2013

Frankie

Hi,

What do you think about the Tone it Up Nutrition Plan? Are the portions enough?

Also, is it bad to eat wheat products for dinner?

May 08, 2013

Adrian Bryant

never heard or seen that plan before

May 08, 2013

Frankie

www.toneitupplan.com

by Karena and Katrina ??

May 08, 2013

Frankie

and do you think that $150 is too much for a nutrition plan?

May 08, 2013

Adrian Bryant

nothing is too much for something that you know that will work if you put the work in but for $150...

I think most people are better off financially finding their own way

May 09, 2013

veronica

I am 32 years old with two kids. I'm 5'3 was weighing 128 down to 124 now. Im watching what I eat but that little pouch is not going away. Is my stomach spoiled from having my kids. Does it have potential to go down?What can I do to burn that fat around my stomach. Should i drink laxative tea or what excercise would get rid of belly fat. I just watch your treadmill excercise. would that work? please help me.

May 01, 2013

Adrian Bryant

the best thing for you would be to do the stubborn fat plan on this page to lose 5-10 pounds all over including stomach

May 01, 2013

healthy webe

In my weekly food shop I bought far more fruit and vegetables and was surprised at how quickly my taste buds started to change. I soon looked forward to eating an apple as an example and the weight slowly but surely started to reduce.

April 28, 2013

Ingrid N

Hi, my name is Ingrid. I'm 13 years old, 5'5 and 145 pounds. I commented on a different forum for a beginners-weight-loss-diet-plan and instantaneously lost motivation after the first week. I managed to do a set of ski steps 2-3 times a day for three consecutive days without a restricted diet and that failed. I am 145 pounds and I want to drop to 120 or 110, however I do not know which workout to choose from. It looks like i want to lose about 30 pounds but should I do the 10 week 10 pound weight loss program or the 50 pound 5-8 month challenge? Also, because I do not manage my meals (as they are prepared by a parental guardian) does this mean that I have to eat smaller portions or guesstimate my calorie intake to sufficiently lose weight? My goal is to shed my belly fat and the excess fat in my thighs (because at my age i shouldn't be having noticeable stretch marks)

April 28, 2013

Adrian Bryant

it'll prbably be better if you just started out using this workout and this diet

April 28, 2013

katherine

im 5'1 and now weight 120 pounds i graduate in 2 months from now and i want to lose at least 15 pounds in those 2 months. i usually started eating every other day at the same time and consume 500 calories at most my question is will i be able to lose at least that certain amount of weight or is it too fast ?

April 27, 2013

Adrian Bryant

you'll certainly lose it all by then but the question is how long can you maintain that crazy diet to keep the weight off?

April 28, 2013

Dana

Hi! I have just started with doing the workouts regularly.. today is my 2nd day, and I am incredibly sore.. The thing is, when I do the jumping jacks routine, my calf muscles hurt so badly its almost like a cramp.. and I cant move it afterwards.. could you help?

April 16, 2013

Adrian Bryant

at first you may want to limit it to 3 times a week and also see this

April 17, 2013

Dana

Thanks! I am doing light aerobics every day along with this.. will that help me lose weight faster? What do you suggest?

April 18, 2013

Adrian Bryant

yes the more acitve you are = the faster you will lose weight

April 18, 2013

Christina

Do you have any advice for someone who is study abroad like me? I do not get to really choose my food, since I am living with a family who prepares the food for me. She also gets offended if I leave an empty plate (but I still do). At home I am used to eating a lot more protein, but I have been upping the workout plan. I am almost 21, have a curvier figure... but would like to lose 10 pounds before heading back to the states at the end of May. Any advice, since changing my meal plan is some what limited?

thanks

April 15, 2013

Adrian Bryant

switch to this diet but control your portions

April 15, 2013

Christina

Thank you! It gets very hard trying to please the older Senora I live with while maintaining a healthy lifestyle! I really appreciate you personally writing back.

April 16, 2013

amrit

i need help. i am 21 years old and 137 pounds. I workout --> cardio around 4-5 times a week and i go from 137 to 133 and fluctuate. my legs and arms arent that fat, its just fat on my stomach. I am 5'7 and I just want to get rid of the stomach flab. I also do some weight training like once a week. I do cardio like running but it seems like my butt or legs are loosing fat and not my stomach, im afraid ill loose the butt i have if i keep doing cardio but doing ab workouts wont help until the flab is off. helpp

April 14, 2013

Adrian Bryant

the plan on this page will get rid of your stubborn fat

April 15, 2013


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