Losing weight seems an uphill task to many, especially when you need to lose weight in a couple of days. And especially when you need to look good for an upcoming occasion or event. For achieving quick weight loss like ten pounds in a week, people often resort to crash dieting or spend hours sweating out in the gym. In fact, there are countless fad diets that enable you to shed pounds in a couple of days, but they have detrimental effects on your body and health, leaving you sick, hungry and nutrition deprived.
Of course, there are other painless ways to achieve this goal without dieting. All you need to do is maintain a healthy lifestyle comprising of nutrition, fitness, proper sleep and hydration. The best part is that these strategies not only enable you to lose ten pounds in a week’s time, but also help you to maintain a healthy weight in the long run.
21 BEST WAYS TO LOSE 10 POUNDS IN A WEEK:
Listed below are the best effective ways you should follow strictly in your everyday regime for a healthy weight.
NUTRITION:
Nutrition is one of the most important parameters that should be kept in mind while following a weight loss regime. Having a balanced diet is important to ensure that you don’t feel nutrition deprived. If you want to lose ten pounds in a week, you need to take care of the following things in terms of nutrition.
1. CONSUME FEWER CALORIES THAN YOU BURN:
Watching your calories is of prime importance when you are trying to lose weight. In fact, the secret to weight loss is to consume fewer calories than you burn. It should be kept in mind that one pound of fat is equivalent to 3500 calories. Thus, you need to burn 3500 calories more than you take in with food. But this does not mean that you go into starvation mode. All you need to do is shave off 500 calories in a day through dietary changes and exercise to avoid gaining 1 to 2 pounds each year. Instead of resorting to crash dieting, it is advisable to consume about 1200 to 1600 calories daily and keep a food journal to count your calorie consumption.
2. BURN 5000 CALORIES MORE THAN YOU TAKE IN
In order to lose 10 pounds in a week, you need to burn 5000 more calories than you take in per day. Agreed, that’s too much for an average person, but you have to push yourself to achieve this goal. Also, it should be kept in mind that an average person burns about 2000 calories while doing normal routine activities. This means that if you consume exactly 2000 calories through food every day, you will neither gain nor lose weight. To burn extra calories, you can make simple changes in your lifestyle like walking instead of driving, taking stairs instead of the lift and simply breathing.
3. DO NOT SKIP BREAKFAST:
Breakfast is, undoubtedly, one of the most important meals of the day and skipping it in an urge to cut calories is not at all a great option. In fact, several studies have shown that people who had breakfast regularly had comparatively lower BMIs than breakfast skippers. So, kick start your day a healthy and nutritious way by having a bowl of oatmeal or whole grain cereal topped with fruit or low fat dairy. You can also have scrambled eggs to fulfil your protein requirements, but avoid heavy and oily foods for breakfast.
4. INCORPORATE LEAN PROTEINS IN YOUR DIET:
Incorporating lean proteins in your meals and snacks will keep you from overeating by keeping you full for longer. You can try 98% lean beef, skinless chicken breast, eggs and certain fish like salmon. For vegetarians, soy products like edamame or tofu, low fat yogurt, peanut butter, nuts and beans are good sources of lean proteins. Besides, it is advisable to have frequent meals at an interval of 3 to 4 hours to maintain your blood sugar levels and avoid overindulgence.
5. CUT THE CONSUMPTION OF SIMPLE CARBOHYDRATES:
Simple carbs, also known as refined carbohydrates, get absorbed by our body quickly but provide zero nutrition. So it is advisable to stay away from simple carbs like cookies, candies, molasses, honey, cakes and other baked sweets, and packaged cereals.
6. OPT FOR COMPLEX CARBS:
Replace the refined carbohydrates with complex carbohydrates as they are packed with fibre and other nutrients. Besides, they get digested by the body and released into the blood stream comparatively slower. So incorporate complex carbs like brown rice, whole-grain pasta, beans and legumes, vegetables like asparagus and fruits like apricots in your diet.
7. AVOID FAST FOOD:
Fast foods are synonymous of unhealthy foods. Besides being loaded with trans-fat, fast foods like fries, burgers and shakes contain a whopping amount of sugar and salt which can cause you to pile on the pounds. They are also nil in terms of nutrition. Hence, if you want to shed ten pounds effectively, it is advisable to avoid fast foods completely.
8. EAT SMALLER PORTIONS:
It will be, indeed, pleasing to know that reducing your portion size by 10% to 20% can also lead to weight loss. You can trim your portion size by using smaller bowls and plates or measuring cups to measure your portion sizes. Eating smaller frequent meals will not only keep you full, but also boost your metabolism, thus leading to weight loss.
9. OPT FOR LIGHTER ALTERNATIVES:
One of the ways to accelerate weight loss is to switch to lighter alternatives in food. In other words, you should use low fat versions of dairy products, mayonnaise, salad dressings, etc. You can use salsa or hummus as a dip, mustard as spread on sandwiches instead of butter, skim milk instead of cream in your coffee and roasted sweet potatoes instead of white potatoes. These simple substitutions can make quite a difference to your weight as well as health.
10. AVOID LATE NIGHT SNACKING:
We can’t deny the fact that most of us indulge in mindless late night snacking while watching television or late night working. We don’t realize that we are loading our bodies with unnecessary calories by doing so. It is advisable to have your dinner before 9 at night. If you want to have dessert, you can have a bowl of light ice cream or frozen yogurt. After that, just brush your teeth so that you are less likely to eat or drink anything else.
11. EAT LOW AND MEDIUM GI FOODS:
Foods that have a high glycemic index should be avoided as they create a surge in the sugar levels. This would ultimately cause spikes in insulin levels and increase fat storage in the body. Low GI foods, on the contrary, cause small fluctuations and gradual rise in insulin and blood sugar levels. Besides keeping you fuller and providing your energy, they aid in weight loss and minimize the risk of diabetes.
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