Fitness trainer and top-selling author Kim Lyons’ 10-day plan will get you on the fast track to fat loss – no gym membership required!

Kim Lyons made a name for herself by sharing her weight-loss wisdom on the hit TV show The Biggest Loser. Her 10-day plan is designed to melt fat and transform bodies. It worked for her and for hundreds of her clients, and it can work for you as well.

She advises those who are struggling with their weight and can’t seem to get started on a diet plan to let go of the fear of failure and throw away excuses. Focus instead on small daily changes. Kim Lyons’ 10-day plan consists of 4 easy steps that anyone can follow.

Step 1: Flush Fat

To cleanse your system, Kim Lyons’ special 5-ingredient Fat Flush Water is simple to make and tastes great. Besides its main ingredient of water, the Fat Flush contains grapefruit that’s loaded with vitamin C to help your body turn fat into fuel. The tangerine increases your sensitivity to insulin, stabilizes blood sugar, and stimulates genes to burn fat. Cucumber helps you feel full and acts as a natural diuretic, which means less bloating and water retention. And lastly, it has peppermint, which is not only refreshing but also promotes better digestion and stomach calm. Make a big pitcher of Fat Flush Water every morning. The longer it sits, the better it will taste. Drink at least one 8 ounce glass three times a day before each meal for 10 days straight.

Fat Flush Water

Ingredients, per 1 pitcher

Water

1 slice grapefruit

1 tangerine

½ cucumber, sliced

2 peppermint leaves

Ice

Directions

Combine ingredients in a large pitcher.

Step 2: Choose Green Carbs Over Brown

It’s healthy to eat whole grain “brown” carbs, but to lose fat fast, get your carbs from green vegetables for 10 days. Verdant veggies such as spinach, broccoli, green beans, lettuce and zucchini are loaded with fiber, minerals and vitamins. Plus, they are very low on the glycemic index to help prevent mid-afternoon energy crashes. The options listed below mimic the grain dishes you crave most, such as rice, pasta and bread, so you stay full and satisfied longer.

Zucchini pasta: Using a vegetable peeler, cut the zucchini into lengthwise ribbons. Heat 1 tbsp of olive oil in pan, add zucchini ribbons and stir for 3 minutes until the zucchini turns translucent. Top with a healthy tomato sauce and enjoy.

Lettuce wraps: Swap your sandwich bread for lettuce leaves. Wrap around turkey slices, colorful cut-up veggies, etc.

Freekeh: This roasted green grain made from immature durum wheat is packed with protein, vitamins and minerals. Not only does freekeh contain 6 grams of fiber per serving, but it’s also low in carbs, high in fiber, has a low glycemic index and is rich in probiotic properties. Enjoy as a side dish instead of rice. Available at health food stores.

Step 3: Super Spice Your Protein

Mix up a delicious fat-burning rub containing three super spices that also add great flavor to your favorite protein dishes. This tasty mixture combines chili powder which fights fat with capsaicin, the substance that gives chili peppers their spicy kick. The turmeric contains curcumin to suppress the growth of fat tissue, and mustard seed is shown to speed up metabolism.

Spice Rub

Ingredients

Chili powder

Turmeric

Mustard Seeds

Directions

Mix up 2 tablespoons worth (equal parts of each spice) and rub all over lean protein, such as fish, chicken, tofu or bison. This spice rub will add lots of flavor and set your metabolism on fire. Enjoy for 10 days.

Step 4: Snack Skinny

Snack yourself skinny with Kim Lyons’ Cauliflower Popcorn. This tasty nosh is actually roasted cauliflower fashioned into “popcorn” bites. Cauliflower supports your liver’s cleansing abilities to help you lose weight faster. This snack also contains hemp seeds, which have protein. Eat twice a day to satisfy midmorning and late afternoon cravings.

Cauliflower Popcorn

Ingredients

2 heads of cauliflower

1 tbsp olive oil

1 tbsp hemp seeds

Pepper to taste

Directions

Cut up cauliflower into popcorn-size florets. Mix with some pepper, olive oil and hemp seeds. Bake in the oven for 15-20 minutes at 420 °F.