Let me tell you losing 10 pounds in a week is not suggested. The experts and doctor don’t support losing as much as 10 pounds in just a week. Firstly, it is not healthy and your body might be posed to serious threats and life risks.
It may be dangerous in the beginning of your weight loss journey. Yes, it is possible losing 10 pounds(4.5 kg) in a week but it all depends on your diet and body. Few of you can lose and others may not.
Following a healthy method is very important to keep the body in shape and achieve healthy results. So let us see how you can lose 10 pounds in a week with healthy measures:
Low Calorie Diet
The first step to lose weight is following a low calorie diet. It is essential to cut back the amount of calories you consume in a day. When your body works, it burns calories and if you eat fewer calories than your body uses, you tend to lose weight.
However, you should follow low calorie diet so the body gets deficient pushing it to lose weight. While you are trying to lose weight, never consume less than 1200 calories per day.
[ Read: Top 26 Zero Calorie Foods ]
Next, go for lean protein diet for a few days. For your overall health and weight loss, low carb diet works wonders and helps in keeping the body healthy as well. Add plenty of protein as it will boost your metabolism and completely cut down carbs and sugar for at least a week. Instead go for low carb vegetables, fish, lean meat and eggs.
Avoid Junk Food
Cut back all sorts of junk food like pizza, pasta, processed snacks, candies, baked goods, and desserts etc. These food items are high in salt, sugar, calories, carbs and lack nutrients which are unhealthy for body. Yes, it feels satisfying and filling munching all these foods and also they don’t make you feel hungry for long. However, make sure to eat whole grain and single ingredient foods.
[ Read: Best Foods for Weight Loss ]
High Intensity Cardio
People who are doing high intensity cardio thrice a week lost pounds of weight within weeks. In high intensity cardio, there is a combination of intense exercise and rest that keeps you active throughout the session. Slow exercise doesn’t have any effect on weight loss as the muscle movements and heart rate are almost stable. If you are planning to go for high intensity cardio, make sure to take expert advice or you may face health issues. Obesity, heart disease, cholesterol levels, cigarette smoking, and diabetes are few problems in which one should avoid intense cardio.
[ Read: Best Exercises to Lose Weight Easily ]
Drink a glass of lemon water the first thing in the morning. Before any food goes into your system, lemon water is must. Once when you are done, wait for at least 30 minutes before eating anything as water is an amazing detoxifier. Lemon water helps in body cleansing by flushing out toxins present. Also, lemon water in the morning is a metabolism booster and aids in weight loss regime.
Increase Your Daily Activity
Cardio is one thing but in order to lose weight quickly, you have to burn extra calories with daily activity. It plays a major role in weight loss and reducing obesity as your activity throughout the day matters the most. If you are sitting on the desk all day long, it account for up to 1000 calories per day which is similar to 90 minutes of high intensity workout.
[ Read: 1200 Calorie Diet Plan for Weight Loss ]
Instead of sitting throughout the day, it would be better that you keep moving. Make some simple changes like biking to work, walking, running, and going up/down stairs and standing more in the day. Not only does it burn more calories but also keeps you active at work. While you are at work, move around in break and burn calories to lose extra weight in a week.
Follow a Meal
Stick to a particular diet for a few weeks and keep an account of what you eat. Since there is a wide variety of meal plans for different people according to their body needs, it is suggested to choose a meal plan that suits you in your weight loss journey. Make a proper plan for the week and try sticking to that completely to achieve the set goals.
[ Read: 1000 Calorie Diet Plan For Weight Loss ]
Lifestyle habits contribute a lot in helping you to lose weight. It is because everyone knows their eating habits like what they eat, how they eat, and at what intervals they eat. It is revealed that when people know everything about their eating behavior, they are able to control their cravings which further help them in controlling their weight.
When you eat unnecessarily and without a plan, it is seen that you often end up putting on unhealthy weight.
Team Up With Others
Make a team with other people who are also sailing in the same boat. People who are looking to lose weight can guide you and by teaming up, you get close to weight loss goals. Your friends or family support is enough to keep you motivated and adopt healthy lifestyle helping you to lose weight rapidly.
Fruits are rich in fiber content, vitamins, and antioxidants which are helpful in weight loss. Start eating fruits in breakfast and because they contain fiber and natural sugar, your body will divide the contents in the body properly in day time. When sugar is divided to the areas needing it the most, your overall body weight comes in balance.
Other than fruits, you can also eat nuts and oatmeal to get proteins. As proteins are helpful in the weight loss regime, you will get superb results.
[ Read: 12 Best Fruits for Weight Loss ]
Evening snacks having those cheesy burgers, pizzas or pastas but whole grain food. Whenever you feel like munching something in the evening, it would be best if you try out salads. Chips, candies, fries, and other such items should be avoided when you are trying to lose weight.
However, go for spinach salad with some olive oil and avoid salad dressings. Yes, they look appealing but they are not healthy. Weight loss is really challenging so before you go wrong with your food choices, it’s the right time to set up a regular meal plan and follow until you lose desired weight. Never think that if you are having salad, you are doing well because the salad dressing is unhealthy.
Drop a significant amount of weight quickly by making these lifestyle changes. Losing 10 pounds in a week is definitely not easy as you have to follow strict diet plan and a lot of discipline is required. Intense workout and stubborn diet are the contributing factors and both of them go hand in hand so if you miss out on workout, you will not be able to lose that much of weight. Because you are aiming for quick weight loss, you have to give up on many things and there is no room for cheat-food, if you think so.
Once when 7 days are over, keep following the same routine or the weight will bounce back. Good luck!