Simple Tips To Lose Weight In 10 Days
the truth be told. Obesity is epidemic in the 21st century worldwide.
In the United States alone, more than 1/3 of adults suffer from
obesity which is about 35% of the population. With time, more
and more people are trying to lose weight since they are realizing
the potential health hazards associated with this growing problem
which can jeopardize their lives. Well if you're overweight or
obese and still have your health, it's not too late but now is
the time to start tackling this serious issue. Here are 19 simple
tips to lose weight in 10 days. This article is focused on 10
days but it doesn't mean it stops after 10 days. You should continue
using these tips permanently. The idea is to get you motivated
by making you realize that by just following these simple weight
loss tips, you can start losing weight in as little as 10 days.
starve - starving yourself is one of the biggest mistakes
you can make. You might lose weight temporarily but it comes
at a cost. Sluggish metabolism, drop in energy levels, mood
swings, health problems and overeating later on. Eventually,
you will gain more weight.
breakfast - your mum was right when she told you to eat
your breakfast. Breakfast is the most important meal of the
day. Have a nutritious breakfast. Some whole grain toast, oat
bran or whole grain oats, 1-2 boiled eggs, some fruits and a
glass of water should do the trick.
large meals - having large meals is a bad idea as your body
can only assimilate a number of calories per meal. Excess calories
will get stored as adipose tissue(body fat or fat cells). Focus
on 4-6 small meals instead of 3 large ones.
every 3 hours - eating at regular interval will keep hunger
at bay, raise your metabolic rate and enhance the fat-burning
metabolism. No need for unhealthy calorie-laden snacks.
on foods that burn calories fast - some foods can actually
help burn fat even while doing nothing. These foods are low
in calories and are either high in complex carbs, fiber, vitamins,
lean protein, healthy fats and antioxidants. They give a great
feeling of satiety and keep hunger pangs at bay.
include brown rice, sweet potatoes, yams, whole grains, oatmeal,
oat bran, buckwheat, beans, lentils, sardines, salmon, mackerel,
herring, cod, tuna, skinless turkey/chicken breast, eggs, lean
beef/pork, cottage cheese, greek yogurt, feta cheese, skim milk,
spinach, brussels sprouts, cabbage, carrots, mushroom, asparagus,
cauliflower, broccoli, green beans, bell peppers, kale, fish
oil, extra virgin olive oil, canola oil, krill oil, flax seeds,
walnuts, pecans, almonds, cashew nuts, macadamia nuts, onion,
garlic, turmeric, saffron, ginger, balsamic vinegar, tomato,
all berries, apples, watermelon, kiwis, cantaloupe, papaya,
pineapple, grapefruit, lemon, citrus, oranges, pears, bananas
and the list goes on and on.
is a solid resource where you get ideas, tips and advice how
to prepare healthy and nutritious weight loss meals. Packed
with 250+ fat-burning and muscle-building recipes, Dave Ruel
and Karine Losier did a fantastic job with Metabolic
Cooking. This is simply a MUST have in your nutrition
high sodium, sugary and oily foods - you'd want to put a
stop on eating out unless you can find healthy fast-food joints.
Eating outside usually involves eating either too much fat,
sodium or sugar, well simply foods which are loaded with unhealthy
calories. Examples include deep fried foods like french fries,
fried chicken and nuggets, burgers, pizzas, sugary desserts
and so on. These calorie-laden foods won't do any good to your
waistline. Avoid canned foods as the high sodium content makes
you gain water weight.
processed foods - better stay away from white rice, refined
cereals, white bread, white pasta and foods made with white
flour. These are loaded with simple carbs and people usually
consume these in excess. They spike your blood sugar levels
followed by a crash later on and make you more prone to storing
Go gluten free - gluten is a protein usually found in
white flour, whole-wheat products, rye, barley and even in certain
whole grains. Many people without realizing it have some sort
of gluten sensitivity. Those with celiac disease have gluten
intolerance. Gluten is harsh on the digestive tract and can't
be digested by everyone. Consequently, this affects the absorption
of nutrients effectively resulting in excess belly fat. If you're
buying whole grain or whole-wheat products which are generally
healthy foods, there are some which are gluten free so opt for
your groceries - let's face it, if you want to lose weight
in 10 days, you need to be active in your own healthy grocery
shopping. You can also buy in bulk. You need to plan your meals
and not simply decide what you gonna eat today and look what's
in the kitchen shelves or in the fridge.
more water - water is vital for health and general wellbeing
but it is also very effective for weight loss due to the fact
that it has no calories and yet can give a feeling of great
satiety. Water keeps you hydrated for exercising, detoxifies
your body, prevents constipation and helps maintain a healthy
digestive tract and colon. All these bring positive results
for losing weight. Go for at least 8 big glasses or 2 liter
green tea - green tea is highly beneficial for people who
want to lose weight. Apart water, you can have 1-2 cups of hot
green tea everyday. Green tea is rich in antioxidants called
catechins which can flush out toxins from your body and also
stimulate your fat-burning metabolism. Since it contains water,
it adds up to your daily water intake.
soda, soda pop, diet soda, diet carbonated soft drinks, soft
drinks, sugary drinks and fruit juices - stay away from
sodas and soft drinks as they are usually loaded with artificial
sweeteners like aspartame(nutrasweet), saccharine, sucralose
or other sweeteners. Artificial sweeteners disrupt the weight
loss process. Sugary drinks and fruit juices contain high amounts
of sugar and these can impede your weight loss. If you can get
100% fruit juice and no concentrate with added sugar, that's
a better alternative but usually more expensive than eating
the booze - drinks like beer should be avoided if your goal
is to lose weight in 10 days. Beers have mostly empty calories,
it does not mean zero calories, on the contrary, it has a good
amount of calories. Empty calories simply mean not much nutritional
value. A typical regular beer pint can easily yield 150 calories.
So if you drink several pints in one day, calories will add
up fast. If you want to drink alcohol, you can privilege a glass
of red wine moderately from time to time. Red wine is low in
calories and rich in antioxidants called resveratrol.
eat heavy at night - eating too heavily at night for dinner
is not a wise idea as you don't need too much energy at this
time. Also bedtime is not far away and you don't want to go
to sleep on a heavy stomach. This is counterproductive for weight
loss. Eat a small meal at night focusing on lean protein, limited
complex carbs, vegetables and some healthy fats. If you have
an early dinner and get a craving later in the night, you can
still eat or drink something filling like a protein snack which
is low in calories such as cottage cheese, greek yogurt, skim
milk or a casein protein shake.
resistance training - also known as strength training, resistance
training consists of any exercise which requires the muscles
to contract under any form of resistance. It can be weightlifting
or bodyweight training. Some examples include bench press, deadlifts,
rows, squats, lunges, push-ups, pull-ups, dips, bicep curls,
triceps extension, military shoulder press etc
training build muscle, burn fat and boost your metabolism. You
can perform resistance training 2 times per week for 45-60 minutes
per workout. Vary the exercises to avoid monotony.
high intensity interval training(HIT) - this is a great
strategy to burn fat faster in less time, for instance instead
of doing leisure walking, do brisk walking. Also you can run
short distances very fast and repeat. If you're using the treadmill,
instead of doing 45 minutes of jogging at low pace, try doing
15 minutes of high intensity fast-paced running. Then rest and
repeat for 2-3 more sessions. You can also use the incline treadmill
mode for added difficulty. But always start slowly if you're
a beginner, don't just start undertaking this high intensity
workout from scratch. Work your way up gradually. Perform HIT
3 times per week.
adequate rest - getting enough sleep is crucial to be able
to lose weight in 10 days. Sleep deprivation results in a drop
in energy levels, sluggish metabolism, lower appetite and poor
exercise performance. To keep fit, get at least 7-8 hours of
quality sleep everyday.
supplements - supplements can give an additional boost to
your weight loss ambitions. They will provide an edge in your
nutrition. For instance post-workout, get a solid whey protein
isolate to repair and rebuild your depleted muscle tissues and
some dextrose to replenish your depleted glycogen stores(energy
storage cells). Mix both ingredients with some ice cubes in
a blender for a refreshing whey protein isolate shake. Don't
worry about some simple carbs like dextrose post-workout as
you'll need fast-acting and fast-digesting carbs at this critical
point in time. For prebed protein snack, a casein protein shake
is a popular choice to provide your body with a sustained release
of slow-digesting amino acids to maintain your muscles and metabolism.
consistent - no matter what you do, if you're not consistent
in your efforts, you won't achieve great things. Stick to your
routine and implement the tips outlined in this long article
and I guarantee you will lose weight in 10 days.