lose weight, you'll need to undergo a calorie deficit and burn
more calories than you consume. In the bodybuilding world, it
also means being on a cutting phase to appear more shredded but
if you're overweight or obese, your goals won't necessarily be
to become as ripped as possible but instead to shed several pounds
for a leaner physique.
Weight loss can certainly be achieved in 10 days but don't make
unrealistic goals like expecting to lose 20-30 pounds. Losing
weight takes time but you can safely lose 2-3 pounds in 10 days.
To reach your objective, you will need to make a few changes to
your lifestyle. Here are 8 simple tips to lose weight in 10 days:
back on the simple carbs
you're a simple carb lover, you'll need to limit the intake. If
you eat a lot of simple carbs per meal like pizza, white rice,
white bread, white pasta, doughnuts and pastries, you'll need
to change. The negative thing about this is your body can't assimilate
all the calories at once to process as energy, consequently the
excess calories will be stored as adipose tissue(fatty deposits)
and you'll gain weight as a result.
you're struggling to lose weight, excess simple carbs is one of
the culprits. Simple carbs also spike your insulin and raise your
blood sugar levels making you more prone for fat storage. It's
time to ditch simple carbs and opt for complex carbs which are
more nutrient-dense like oatmeal, oat bran, brown rice, sweet
potatoes, quinoa, yams, bulgur, 100% whole-wheat pasta, spinach,
kale and broccoli. Complex carbs are also slow-digesting, thereby
maintaining stable blood sugar levels and limiting fat storage.
To get an idea how many carbs you should consume per meal, consider
a fist-sized portion.
more lean protein
diet lower in protein and higher in carbs and you'll view weight
loss as an uphill battle. You should do the contrary as protein
builds muscles and this has definitely a positive effect on your
fat burning metabolism enabling you to torch more fat. Protein
is also satiating and can keep hunger pangs at bay for hours.
If you have lean protein in your meals every 3-4 hours, that's
a good start. Lean protein sources include skinless chicken/turkey
breast, white fish, tuna, lean beef, eggs, lentils, beans, skim
milk, cottage cheese, greek yogurt and so on. A fist-sized portion
of protein is also recommended.
are vital for proper bodily functions and what you need are the
healthy kinds of fats like omega-3 essential fatty acids and not
saturated and trans fats. Be careful though as fats have more
calories than protein and carbs. One gram of fat has 9 calories.
While it's recommended to eat healthy fats, you shouldn't go overboard
with it either as the calories will add up. Good fats play a key
role in protein synthesis so they support muscle building as well
as stimulating your metabolic activity. In addition, good fats
offer multiple health benefits like preventing heart diseases
and aiding brain functions. Food sources which are rich in omega-3
fats include salmon, sardines, herring, anchovies, mackerel, extra
virgin olive oil, ground flaxseed, avocados, olives, almonds,
walnuts and pumpkin seeds.
exercises and weight training are what we call strength training
or resistance training. By performing strength training 2 times
per week and doing them intensely enough with several sets and
reps, you will burn calories at a great pace and lose weight.
Engage yourself in exercises like push-ups, squats and deadlifts
high intensity interval training
your normal boring cardio and time to say goodbye to long jogging
hours which doesn't do a lot for fat burning. Perform high intensity
interval training instead which consists of alternating your running
speeds from fast, medium to slow to obliterate stubborn fat. For
example, run fast for 1 minute, then medium pace for 2 minutes
and finally slow pace for 3 minutes. Take a 2 minute break and
repeat the session again for 3 more sessions and a total of 4
sessions for a mere 24 minutes of high-intensity cardio. You can
perform high intensity interval training 5 times per week.
back on soft drinks and drink more water. Aim for half a gallon
a day. By exercising regularly and eating right, you'll also need
to drink enough water to hydrate your body to perform your best
in your workout.
don't want to feel tired and lethargic before exercising. Adequate
sleep is fundamental not only to exercise more effectively but
for general health as well. Get more sleep and feel fit and full
more physically active
be amazed how you can lose weight all day long by doing things
differently in your life, this is what is called a lifestyle change.
For example, instead of using your car, simply walk if the destination
is not very far away. You can try some brisk walking for better
results. Instead of using the elevator for a few storeys, take
the stairs instead. Doing these simple activities regularly will
make a big difference for your weight loss goals in the long run.
the 10 days are up, don't stop but keep following your routine,
embrace it as your new lifestyle, hence it won't come as a chore
and a hassle but rather a healthier way of living. After you start
losing a lot of weight and reach your goal, reduce the frequency
of your workout say 3 times interval training per week and strength
training once per week but keep up with your nutrition. Your nutrition
is key to maintain your healthy weight and you won't need to exercise