Diet Rule #1: Eat protein and fiber at each meal

To lose 10 pounds in 2-3 weeks, you need to speed up your metabolism and improve the "emptying time" of your digestive system. You speed up your metabolism by eating more protein. A benefit of this is that when you eat protein with each meal, it slows down the absorption of the carbohydrates in your meal.

So, although you want the foods to get out of your body as quickly as possible, you don't want your blood sugar to spike up by quickly absorbing carbohydrates.

The fiber helps to clear out toxins trapped in your small and large intestines... sweeping them out of your body so that your digestive system can quickly take all the important nutrients out of the food while getting the unnecessary parts of foods out of your body quickly.

A great food choice is 1 can of black beans everyday, splitting it between 2 meals. 1 can of black beans contains 25 grams of protein and 25 grams of fiber. Perfect!

Diet Rule #2: Eat smaller, more frequent meals instead of 2-3 large meals

Eating smaller meals more frequently does 2 things. It gives your digestive system a kind of break... it's not stressed out and overburdened by having to quickly digest a large amount of food at 1 time. Number 2, you won't get a massive spike in blood sugar levels... which leads to carbohydrates being turned into body fat.

So to lose 10 pounds in 2-3 weeks follow those 2 dietary rules.

Now to the 3 simple exercise suggestions...

Exercise Habit #1: 2-minute mini workouts throughout the day are better than 1 45-minute session

The reason why these quick little exercise bursts every now and then during a day work to lose 10 pounds faster than 1 workout session is because you're frequently giving the body little metabolism boosts. If you were to do say 10 2-minute metabolism boosting mini-sessions during TV commercials for a 1 hour tv show, this would train the body to work at a higher and faster metabolism much better and for much longer than a "1 and done" session that was 45 minutes.

Exercise Habit #2: Workout your whole body 3 times a week

Working out your whole body with big weightlifting movements such as squats and deadlifts will allow you to not only get in and out of the gym quicker (saving you time), they also "excite" and target the nervous system better than smaller type exercises like dumbbell curls and triceps pushdowns.

Why is this important if you want to lose 10 pounds?

Well, because if you were to build a little bit more muscle, you're basal metabolic rate would increase. How... it's simple. Each pound of muscle you create burns an extra 30-50 calories more than a pound of fat. A pound of fat only burns 2 calories a day... whether you workout or do nothing. But 1 pound of muscle needs more energy, so it burns off 30-50 calories a day. Do the math...

By doing exercises that target the nervous system, you build muscle, quicker.

So to put it simply... if you build more muscle (which squats and deadlifts do... faster), you burn off more calories and fat to lose plenty of pounds in 2-3 weeks. It's a question of efficiency and effectiveness. Squats and deadlifts accomplish both since they are whole body exercises. Do 8 sets of 10 repetitions for each exercise. Rest 1 minute between sets.