Losing weight can be a challenge for everyone who fat, obese or simply more in weight according to their height and age. Almost everyone today suffers from a weight loss problem, however losing weight is definitely not impossible. The only thing you need is determination and a lot of patience, when you have these thereвЂ™s nothing can come in your way to lose weight. Here we will look at some considerable ways to lose a glorious 10 pounds in a week.
Weight Gain: Know More
Weight gain is nothing, but piling up of extra weight on our body. We are called вЂњfatвЂќ when our weight is not proportional to our height and there is more of body fat. The bulges that show on the body, the fat on the tummy, clothes being tightened up are all a sign of weight gain and there are many reasons which are responsible for that. But a few lifestyle changes and incorporation of some exercises can go a long way in shedding the extra weight and giving you a desirable body.
Reasons for Weight Gain:
- Side effects of Antibiotics
- Hormonal changes in the body
- Lack of exercise
- Too much intake of Junk Foods
- Polycystic Ovary Syndrome
- Lack of Sleep
- Steroids and Anti-Depressants
- Slow metabolism
Ways to Lose 10 Pounds in a Week:
A good combination of exercise, diet control and a specific meal plan will help you lose 10 pounds in a week. Have a look at all:
Avoid Processed Foods
One of the fastest ways to lose 10 pounds in a week is to limit your intake of processed foods and avoid them altogether. Processed foods have a high content of starch, sugar and are a rich source of added fats and calories, which will only help you pile up more weight as you gorge on them. These are engineered to make you eat as much as possible and can have you craving for more and more of them as you happen to eat them. Stay from processed foods completely if you want to lose weight faster.
Limit Intake Of Sugar
Eating a lot of sugar, more than the recommended daily intake can lead you to have diabetes, heart disease, and cancer if you donвЂ™t keep a check on your health. It is also one of the most common causes of piling on excess weight. Sugar is available in many different forms in food products, particularly processed foods, therefore, it is essential to limit intake of these if you want to lose weight. Minimizing your intake of sugar is a great way to improve your diet and one of the fastest ways to lose 10 pounds in a week. So avoid adding sugar in your cup of coffee, those fruit juices, and avoid any kind of bakery treats which are loaded with sugar.
Have as much water as you can if you want to lose weight fast. Water not only helps to keep weight in check, but also helps to flush off toxins from the body. Drinking water before meals also leads to reduced calorie intake, especially in the case of middle-aged people. Water also helps to keep the salt levels and sugar levels in the body in check.В It is particularly good for weight loss when it replaces other beverages in your kitchen like caffeinated drinks which are high in calories and sugar. Having at least 20 glasses of water will be one of the fastest ways to lose 10 pounds in a week.
Eat More Fruits and Vegetables
Eat lots and lots of fruits and vegetables if you want to shed that excess weight from your body. HavenвЂ™t we been advised by doctors so many times to include a lot of fruits and vegetables and chuck away the junk food to stay healthy? Well, it is definitely not without a valid reason. Fruits and vegetables have a high content of water, nutrients, and fiber and generally has a low energy density.В This means even if you have large quantities of them you are not going to end up having too many calories. This is the fastest way to lose 10 pounds in a week and if incorporated it will really help in remaining healthy and disease free.
Eat More Fiber
Foods that contain soluble fiber are really helpful since they help increase the feeling of fullness without adding too many calories. Fiber makes the stomach expand and promotes the release of satiety hormones. This automatically makes us eat less as we have a feeling of being full for a long time. Many types of fiber can also feed the healthy gut bacteria which help in preventing weight gain. Fiber-rich foods will go a long way if you want to lose weight fast. Incorporate them as they are definitely a proven and fastest way to lose 10 pounds in a week.
Protein is the king of nutrients and adding more of proteins in your diet will go a long way in helping you shed that extra weight from your body parts. High protein diet can really help a lot in boosting your metabolism, which will help you from piling up weight too quickly. Your body burns more calories in digesting and metabolizing the protein, which is why you will end up feeling fuller for a long time. Eating a breakfast rich in proteins like eggs can have a powerful effect and can prove to be one of the fastest ways to lose weight.
DonвЂ™t Blow Off Breakfast
Never ever skip your breakfast. The first meal of the day plays a major role in successful weight loss. Almost 80% people who successfully keep their weight in check never skip breakfast and eat a healthy breakfast every day. Aiming for a 300-400 calorie breakfast such as a high-fiber cereal with skim milk and fruit will go a long way in giving you desired body and weight in a few months time.
Snack Away During the Day
Having small meals or quick healthy bites through the day prevents you from slowing down your metabolism. Aim for smaller meals (300-500 calories) a day rather than 3 large meals В if you want to lose 10 pounds in a week. Have something every two hours. You can definitely take some milk, fruits, and digestive biscuits, nuts, Salads or a plain sandwich to keep yourself full. Avoid having any starchy or calories rich foods or fried foods in between. This will give you astonishing results.
Have at least 7-8 hours of sleep when you are in the process of losing more weight. Sleep helps you to stay away from tiredness and stress. When you are exhausted, your body lacks the energy to do normal day to day functions including burning calories. Giving adequate sleep will help you in keeping your metabolism in check and will also help you digest food in a better way. Sleep early and get up early when you want to shed those extra kilos. Believe me; this will go a long way in getting the desired results.
Replace Fat With Coconut Oil
Coconut oil can help boost your metabolism besides helping you eat fewer calories. It is also especially helpful in reducing the excess belly fat. Coconut oil is metabolized in a different way in our body than other fats and this goes a long way in avoiding you from piling up those extra calories. While cooking foods, replace butter and other oils with coconut oil and see the difference it makes to your body.
Probiotics are live bacteria that help a lot when eaten every single day. They can help improve the digestive health and heart health and even add a lot in weight loss. Probiotics also help regulate the healthy gut bacteria besides blocking the absorption of dietary fat, reducing appetite and inflammation. Lactobacillus bacteria, especially present in yogurt can have promising effects in stimulating the weight loss process. Incorporate probiotics, this is a crucial step to lose 10 pounds in a week.
Take up a New Sport
Take up any of your favorite sport. Sports not only give you a good intensity workout, but also translate into a greater metabolic afterburner where your body is working harder than usual and this itself stimulates your calorie burning process. Sports like cycling, swimming, badminton, squash, lawn tennis, etc. go a long way in giving you a really good workout and help you shed off those extra calories really fast.
Doing weight training really helps in the calorie burning process. A pound of muscle burns up to nine times the calories of a pound of fat. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. It gives your metabolism an added boost after your exercise and is one of the fastest ways to lose 10 pounds in a week. Several weight training exercises like bench press, lunges, push-ups, pull-ups, squats, and planks will go a long way in giving you the desired body and weight really quickly.
Any kind of cardio exercise helps you burn a lot of calories. Running, cycling, hiking or power walking is a great way to burn calories and give you good mental and physical health. Cardio also improves many risk factors for heart disease and helps reduce body weight to a great extent. Any kind of cardio exercises is one of the best ways to start with a plan of losing weight. This is indeed the fastest way to lose 10 pounds in a week.
Diet to Lose 10 Pounds in a Week:
Apart from the above methods adopt the below calendar to the exact foods you need to eat each day in a week to lose 10 pounds in a week:
Breakfast вЂ“ One cup of black coffee, one orange and one apple. Make sure no sugar is added to the coffee
Lunch вЂ“ One bowl of fruit salad and a cup of fresh homemade orange and grape juice.
Dinner вЂ“ Tomato salad with basil and mint and drizzle of olive oil on the top.
Snacks вЂ“ In between these meals, skip the calorie loaded snacks and much on fruits. Have apples, but avoid bananas. If you have any cravings late at night, just eat one cup of diced watermelon. It contains less than 50 calories.
- Tuesday (This is a total vegetable day so the idea is to just load on a lot of fresh veggies, boiled or just eaten with a little bit of cooking)
Breakfast вЂ“ Have a kale smoothie or a beetroot and carrot smoothie along with a bread slice topped with tomatoes, and a sprinkle of basil, kosher salt and pepper.
Lunch вЂ“ A big bowl of spinach salad. You can also have zucchini, carrots, cabbage and so on. Use any kind of seasoning you may want, avoid mayonnaise or cheese. The best thing about vegetables is that they are extremely healthy and the danger of crossing the 1200 calories a day mark is almost nil here.
Dinner вЂ“ Boiled or baked potato with side salad.
- Wednesday (This day is all about combining fruits and vegetables to give you the right calorie intake for the day)
Breakfast вЂ“ Any fruits smoothie, low fat yogurt and some almonds.
Lunch вЂ“ A large salad bowl made of any vegetables except potatoes.
Dinner вЂ“ A variety of steamed fruits and vegetables will do the trick here. You can dip them in guacamole and eat them. Remember to drink a lot of water and unsweetened green tea for the entire duration of the diet plan.
- Thursday (A combination of milk, soup and bananas here will not only help you lose 10 pounds in a week, but also make up for the loss of calcium and proteins.)
Breakfast вЂ“Have a low fat milkshake, add some berries and nuts to it. Also have a banana.
Lunch вЂ“ Vegetable soup вЂ“ cabbage, tomato or any other veggie. Follow up with a milkshake or a banana for dessert.
Dinner вЂ“ Have a vegetable soup and a milkshake. Try and stick to regular milk as far as possible here.
This is similar to Day 3 in terms of a good combination of veggies and fruits throughout the day. You can throw some rice into the mix here. Stick to brown rice as much as possible.
For breakfast you can simply have some fruits. For lunch have a combo of veggies and rice and for dinner have a fruit and vegetable salad or simply boiled vegetables.
Soup is a welcome supplement for day 6 along with veggies and rice. By this time, the results should already be visible, but try to beat the temptation until you are done. Have any vegetable soups you want to have on day 6, avoid any excess butter or cream here.
More veggies, rice and soup are what you need on Sunday, almost the same as day 6. The very next day go to the weighing scale to measure all the excess weight you might have lost and to see how your sacrifices were definitely not in vain.
Incorporate the diet plan along with the above methods every single day in your life. These will definitely help you lose 10 pounds in a week without much worry. Try these for yourself.