HYDRATION:
Proper hydration is as important as proper nutrition for maintaining the ideal body weight. Hydration is an important aspect of health that most of us ignore. It not only keeps your body cool, but also helps to keep several diseases at bay.
12. DRINK PLENTY OF WATER:
Hydration is regarded as synonymous with water and drinking plenty of water is, undoubtedly, one of the best ways to keep oneself hydrated. Ensure to drink at least 8 glasses of water in a day. Besides being devoid of calories, water keeps you full such that you are less likely to overeat. To avoid hunger pangs in between meals, you can have a big glass of water. Apart from water, there are other ways of hydration. Unsweetened green tea, for instance, is a good option as it is rich in antioxidants and has zero calories.
13. AVOID LIQUID CALORIES:
As stated earlier, to achieve the desirable weight loss, it is important to control the intake of calories and liquid calories are no exception. The processed fruit juices, energy drinks and aerated drinks might appear tempting, but they load your body with about a third of your entire calories for the day. Instead, you can quench your thirst with water, citrus juices or 100% percent fruit juices. Vegetable juices are also a nutritious option to satisfy your hunger in between meals. Alcohol calories should be particularly avoided as they add up quickly. So it is advisable to restrict the consumption of wine or cocktails to weekends in order to save calories.
FITNESS:
If you are serious about losing 10 pounds in a week, you need to pay attention to your fitness. However, this does not mean you have to spend hours in rigorous workouts at the gym. But, it is important to incorporate regular physical activity in your regime so that you can effectively burn calories. Fitness is not just about exercise, it also includes walking, sports activity, dance, etc. Given below are a few ways to stay fit.
14.COMPOUND EXERCISES:
Compound exercises involve working out multiple joints and are considered the best bodyweight exercises. For instance, the exercises performed below navel work out your quadriceps, hamstrings and gluteus, the three largest muscle groups in your body. They create minor afterburn tears in the muscle fibres, causing a large burn in calories post workout as a lot of energy is required to repair those tears. You can try compound exercises like bench press, squats, clean and press etc.
15.CARDIO:
Cardio is basically an aerobic exercise that involves steady and repetitive movements using a person’s arms and legs to increase blood circulation and blood flow throughout the body. Covering a duration of 15-20 minutes, it helps maintain 60-80% of your maximum heart rate.
16.MEDICINE BALL SLAM:
This is a simple and energetic workout that can really help in burning calories. With your feet wide apart, lift a medicine ball overhead. Now slam it down on the floor as hard as possible slightly squatting and using your abdominals. Then pick the ball up, stand up and repeat the process. Try to do as many reps as you can in 30 seconds.
17. WEIGHT TRAINING:
Weight training is another way to lose weight effectively. In fact, it is a misconception that weight training is meant for building bigger muscles and not losing weight. Weight training if done properly can speed up your fat burning process during workouts and even long after the workout is over. Training with weight is anaerobic in nature that burns carbohydrates. Unlike aerobic training, it helps build lean body mass. But it accelerates your metabolism, causing you to burn more fat. To effectively lose 10 pounds in a week, it is advisable to indulge in weight training routine involving compound exercises at a higher intensity level.
18. WALKING:
Walking is also an important part of your fitness regime. This aerobic activity is equally effective in burning calories and can be done by almost everyone! Try using your legs instead of a vehicle, use stairs instead of an elevator or just go for a morning walk. If you find all these to be difficult, you can simply use the treadmill. All you need to do is grab an opportunity to burn extra calories. You can use a pedometer to keep track of the number of steps you take during the day to find out the exact number of calories burnt.
19.DANCING:
Dancing is an excellent way to work out all your body muscles and stay fit. Those who find their regular workout regimen boring and monotonous can try dancing to include the fun element in your routine. Today there are regular dance courses teaching basic jazz, salsa and hip hop. You can try out any one of these you are comfortable with. Zumba dance form is also gaining popularity these days. This form involves a combination of Latin and international music to provide you a fantastic workout.
20. CROSS TRAINING:
Cross training is another interesting way to work out your body muscles and burn extra calories. It comprises of different endurance, strength and aerobic exercises that work out different parts of your body and thus, keep you from getting bored.
PROPER SLEEP:
21. QUALITY OF SLEEP:
Research has proved that sleep deprivation can cause you to gain weight. This is simply due to the fact that the longer you are awake, the more you are likely to eat. In fact, it is a common scenario that people who are in late night working often have several cups of coffee to avoid feeling sleepy. The result is clear, they consume extra calories. The duration and quality of your sleep influence the production of certain hormones which are directly linked with your appetite. While sleeping, you lose weight through two processes, namely respiration when you exhale and transpiration through your skin, also called sweating. All these factors contribute to weight loss.
Now, do you believe it to be possible to lose 10 pounds in a week? Yes, it is when your diet, hydration, fitness and sleep routines are all proper. Do share your experiences with us if these ways had worked for you.