How to lose 10 pounds in one week
Who doesn’t want to lose weight fast? We are all obsessed with this diet, that diet, trying to eathealthy and exercising. Some of us are dedicated enough to shed those extra pounds that keep bothering us in a healthy and patient manner, while others like to see fast results when it comes to weight loss.
People often resort to crash dieting when going for quick weight loss results, like losing 10 pounds in one week. While such results can be achieved with a number of diet plans, most of them can have adverse impact on your health and will only have short-term effects anyway.
Rembember, staying healthy is the most important thing, and there are ways to stay healthy and commiting youreself to a certain diet plan. In other words, a combination offitness, healthy nutrition, hydration and proper sleep is your best bet to lose weight fast without compromising your health in the process.
If you want to know how to lose 10 pounds, read the following instructions very carefully and try to abide by the “rules”. How to lose 10 pounds in one week – an easy guide The most important rule when pushing for quick weight loss results is to make sure that your daily calorie intake does not exceed the number of calories you burn. If your target is to lose 10 pounds in one week, you will need to burn about 5,000 more calories than you consume each day, which only serves to illustrate the difficult task ahead.
Given the fact that an average person burns approximately 2,000 calories per day doing normal activities, it is clear that you will not only need to adjustyour calorie intake to the recommended level of 1200 to 1600per day, but also to do some exercising to burn extra calories. Before we get to the fitness part of this fast weight loss regime, let’s discuss nutrition first. You would think that skipping meals is the logical thing to do when trying to lose weight, but this is simply not true.
It is much better to have frequent but small meals that will not only boost you fat-burning abilities, but will also speed up your metabolism. Start your day with a bowl of oatmeal or go for cereal topped with fruit and avoid consuming oily and heavy food. Your daily diet should incorporate lean proteins found in lean beef, stakes, eggs and salmon or low fat yogurt, peanut butter, nuts and beans.
Also, you will need to stay clear of simple carbohydrates – commonly found in cakes, candies, cookies and all sorts of baked sweets – and replace them with complex carbs, which are found in beans and legumes, apricots, brown rice, asparagus etc. Unlike complex carbs, simple carbohydrates get absorbed in our bodies quickly and offer no nutritional value whatsoever. You will not lose 10 pounds in one week by eating fast food and snacks in between meals, so forget about those.
Also, go for lighter alternatives to high fat foods like mayonnaise and various dairy products, if you cannot get rid of them altogether. To achieve healthy and permanent weight loss you must keep your body well hydrated. Drinking plenty of water (up to 8 glasses per day) is a must when trying to lose weight, as water is not only devoid of calories, but it will also prevent you from overeating. With that said, bear in mind that not all liquids are as diet-friendly as water is.
Processed fruit juices, energy drinks and alcohol are all high-calorie, sugar-packed drinks that will take up roughly a third of your recommended calorie intake per day, so you must avoid drinking them at all cost. Instead, go for citrus juices, 100% percent fruit juices, or vegetable juices, all of which are healthy, nutritious drinks that will keep your body hydrated while easing your hunger between meals. To expedite and add quality to your weight loss efforts, it is highly recommended that you start regular workout exercises.
You can start by doing compound exercises like bench press, pull-ups, squats, clean and press etc. These exercises create minor after burn tears in the muscle fibers, forcing the body to burn a lot of calories post workout to repair those tears. Weight training is another effective and fast way to burn calories. It not only expedites the fat burning processby accelerating your metabolism, but it also helps to build a lean body mass, which is exactly what you wanted in the first place, right? If you are one to find regular workouts boring and too difficult to keep up with, simply start taking long walks instead of jumping into your vehicle, and start climbing the stairs instead of using the elevator.
Last but not least, there is the matter of regular, good night’s sleep. Sleep deprivation is linked to causing obesity for the simple reason that the longer you are awake, the more you are likely to eat. In addition, the quality and duration of sleep influences the production of certain hormones which are directly associated with the appetite.
Moreover, a good night’s sleep can help you lose weight faster than you think, through respiration when you exhale and transpiration through the skin (sweating).