9 Surefire Ways to Lose 10 Pounds of Body Fat in a Week

They're all so little that you won't even know you've created any.

Here are ten simple tactics that will have you sporting your leaner, fitter dream body in no time.

1. OPT FOR THE SIDE SALAD

Reduce your caloric intake by 100 calories each day, and you'll drop 10 pounds in a year.

And the simplest way to accomplish this is with a simple side dish change.

A salad with all the fixings—two cups of leafy greens, a cup-and-a-half of crisp vegetables (such as tomatoes or cucumbers), and two teaspoons of light dressing—has just over 100 calories.

A medium order of fries has around 350 calories.

So, if you're a regular fry eater, change fries for salad three times a week and you'll save 750 calories every week—or approximately 100 per day.

2. CUT OUT SODA

Each 12-ounce can of Coke has 150 calories. So reducing one each day from your diet will result in a weekly calorie savings of 1,050.

And if you believe that drinking calorie-free diet alternatives is safe for weight reduction, think again:

People who consume diet coke on a daily basis gain weight, according to research published in the Yale Journal of Biology and Medicine.

3. WAIT 20 MINUTES

It takes approximately 20 minutes for your brain to "catch up" to your stomach—to recognize that, hey, you're full.

As a result, it's exceedingly easy to consume more calories than you need.

To quit doing this, eat 80 percent of what you typically eat and then stop.

Reassess after 20 minutes: Are you still hungry?

If that's the case, keep eating.

However, chances are you won't be, and you'll have simply cut your calorie consumption by 20%.

If you're following a 2,500-calorie diet, that's 500 calories.

4. GET AT LEAST 8 HOURS OF SLEEP EVERY NIGHT

Skipping out on sleep strengthens your stomach twice as much.

For one thing, if you're sleep-deprived, you're more likely to overeat.

According to research published in the European Journal of Clinical Nutrition, those who sleep for five and a half hours or less each night consume 300 more calories the next day than those who sleep for seven hours or more.

Another issue is that sleep loss raises cortisol levels. Cortisol is the hormone that your body utilizes to retain fat, in case you didn't know.

5. LIFT WEIGHTS

Let's conduct some calculations. Each pound of muscle you have consumes around 6 calories each hour.

So, if you add only five pounds of muscle to your physique, you'll burn an extra 700 calories every day just by doing nothing.

6. HIIT IT UP

If lifting isn't your thing, consider high-intensity interval training, or HIIT.

HIIT is all start-stop-start-stop, as opposed to longer, steady-as-she-goes routines.

For example, you could sprint for two minutes and then stroll for one minute—and then repeat several times.

The idea is to push yourself to expend 80 to 90 percent of your energy without allowing your body to fully recuperate.

This strategy raises your heart rate, speeds up your metabolism, and burns calories like nothing else—and, according to one research published in the Journal of Obesity, is more successful than other forms of exercise at decreasing "abdominal body fat."

7. BLACK COFFEE, PLEASE

Consider your morning coffee. Do you add cream and sugar to your coffee? If that's the case, that's a 100-calorie beverage.

However, if you drink it black, your daily caffeine intake is only 5 calories.

Sure, it's bitter, but there's a simple solution: add cinnamon.

Not only is it wonderful, but according to new research, a half-teaspoon of cinnamon every day can help keep your blood sugar and LDL cholesterol (the "bad" sort) levels in balance.

8. MAKE IT SPICY

According to a study published in the American Journal of Clinical Nutrition, those who consumed capsaicin—the spiciness-inducing compound found in chili peppers—ate 200 fewer calories at the next meal.

Furthermore, some experts claim that spicy meals might boost your metabolism, resulting in additional weight loss, while others argue that there isn't enough research to back that up.

In any case, a sprinkle of chili pepper flakes on your next meal can't hurt—unless you can't take spiciness at all.

9. GET FRISKY

Did you know that having sex counts as a legitimate workout? Seriously!

According to University of Montreal studies, you burn between 70 and 100 calories every "sex session."

In other words, having more sex can immediately result in you having a better body.

Do you want to know how long such "sessions" last? From start to end, including foreplay, it takes around 25 minutes.

ONE MORE THING... TRY THIS 10-SECOND "DAILY FIX" THAT BURNS UP TO 2 POUNDS OF BELLY FAT PER DAY...

Click here to see the 10-second "daily fix" that assisted me in losing 24 pounds in just 19 days.