Have a wedding coming up, and you need to lose the maximum amount of extra weight as soon as possible? Thinking of how to lose 10 pounds in a week? Well here is how to do it!
How To Lose 10 Pounds In A Week
Before you decide to try out the following methods regarding how to lose 10 pounds in a week, make sure that you know some things. Firstly, losing this amount of weight in just one week is hazardous and should only be done if your doctor has approved it.
Secondly, to lose such a significant amount, you will have to get rid of around 3,500-5,000 calories more than the calories you consume every day. This is to be done by restricting your diet only to portions of low-calorie nutritious food and by increasing the amount of aerobics you do along up with vigorous activities like playing sports and interval training. While the goal seems challenging and risky, you should know that it is not impossible.
Of course, it is common knowledge that you will have to exercise if you want to start with the process of how to lose 10 pounds in a week. Know that you shouldn’t starve yourself. Starving will only make maintaining the loss of weight harder particularly once you are finished with the diet. Mentioned below are the ways through which you can lose ten pounds in only seven days. you may like to read How to lose 20 pounds Fast.
Track your calories
The key to losing weight is to burn more calories than you consume. This does look simple in theory; however, putting this in practice is tough. Burning 3,500 calories means that you burn need to burn a pound more than what you eat. As mentioned, it can be done with the proper guidance.
- Know your calories:
You should be aware that you will also be burning calories while doing your daily activities like breathing, climbing the stairs, and walking around. Of course, the number of calories burned in this manner won’t be high, but you can’t expect to burn all the calories with only hard exercise.
By doing routine activities, an average person gets rid of around 2,000 calories in a day which means that if you consume 2,000 calories per day, then neither will you lose weight nor will you gain weight. In the case where you happen to be trying to lose a good amount of weight, then you should take in only 1,200 calories in a day. In this way, if you take in only 1,200 calories, you will have to burn only 4,000 calories to meet the goal that you have set. Losing 10 pounds in a week isn’t easy. It requires hard work.
- Keep a calorie journal:
To know the number of calories that you need to burn to lose ten pounds, you have to keep a calorie journal. The purpose of this journal, as the name suggests, is to write down the number of calories in all of the things that you eat. By making a journal for calories and by noting down the calories consistently helps you to know when you have exceeded your normal calorie limit. The journal will also help you to identify the foods that contributed to fulfilling your hunger and whether they were delicious or not. Furthermore, keeping a journal will also provide you with a motivation during the struggle you need to go through. This is great because when you finally achieve your goals, you will be able to see how much you have overcome.
You need to become a professional in serving size and calorie counting. Of course, in the beginning, it is going to be very tough. However, you will get the hang of counting your calories after a few days. When estimating the number of calories in a meal or certain foods, make sure that you are completely honest and accurate because lying will only harm you at the end and no one else!
Alter your diet
To lose such a significant amount of weight, you will have to change your diet a bit.
- Drink lots of water
If you are on a diet, then make water your best friend. You only have to drink water and stay away from caffeinated and sugary drinks. You also have to stay away from all sports or energy drinks because only one such drink contains 400 calories which are a third of the calories that you have to consume throughout the day. The only drink that you are allowed apart from water is green tea. However, this green tea also has to be unsweetened and should be drunk only on occasions. If you are tired of only drinking water all day and want a change, then you can go for green tea. Green tea is free of calories and contains a good amount of antioxidants. This means that you can drink it without worrying about gaining more weight.
If you are ravenous during your meals, then you should have a big glass of water just before you sit down to eat. This tricks the stomach and makes it think that you are fuller than you are thus making you eat a less amount of food.
- Replace the simple carbohydrates
The key to losing such a big amount of weight is to cut out the simple carbs, or more commonly known as refined carbs, from your diet. These simple carbs usually are not beneficial for the body. In fact, the body absorbs these carbs quite quickly. This means that while you are on your diet, you need to stay away from baked sweets including cakes, cookies, candies, syrups, molasses, honey, white rice, regular pasta, white bread, and packaged cereals.
Instead of simple carbs, add in complex carbs to your diet. Unlike simple carbs, these complex carbs are rich in not only fiber but also in numerous other nutrients. Moreover, the body digests these fats and releases them in the blood stream at a lower rate. Complex carbs consist of whole grain pasta, brown rice, legumes and beans such as sweet potatoes, carrots, and lentils, and fruits and vegetables.
- Go for lean protein
Make sure that you include lean protein in your diet. Lean protein is such protein that consists of 2% fat and 98% lean. If you prefer chicken, then you can cook a meal from chicken breasts. However, you will have to skip the skin. Other sources which are high in protein include tofu, edamame, and numerous kinds of species like salmon.
- Avoid fast food
To continue on your journey about how to lose 10 pounds in a week, you will have to stay away from fast food completely. Fast food is not only cooked in trans-fat but is also rich sources of sugar and salt which are to be completely avoided at all costs. These food items are empty carbs and contain no real nutrition. If you are dead serious about losing a significant amount of weight, you will have to cut out fast food from your life or until you have lost the amount of weight you want.
You must have heard of the famous phrase that you should have breakfast like a king, eat your lunch like a prince, and have dinner like a poor man. This sentence is quite useful when losing weight. Eating more early in the morning gives a kick start to your metabolism. Additionally, it also provides you with sufficient energy to last until lunch. At dinner time, tone down and eat the least amount of food. Mentioned below are examples of meals that you can have during the day with only one snack throughout it.
For breakfast, you can have an egg-white omelet with chicken breast and spinach along with a handful of fresh blueberries and a banana. For lunch, your ideal meal can be leftover salmon with quinoa along with a light salad. For a snack, you can have pistachios but make sure that you only have a handful of them. Then finally, for dinner, you can have carrot, bok choy, pepper, and mushroom stir fry.
Foods to incorporate into your meals
There are a few foods that have to be included in your diet. These foods contain a few calories and can help you to lose weight. These foods are berries, peanut butter, green tea, Greek yogurt, rice cakes, almond milk, water, green vegetables, and unsalted nuts.
In case you slip
It is important to know that everyone slips once in a while especially if they are food lovers or if they are dieting for the first time. Even if you do slip, it is nothing to worry about. All you have to do is to make sure that you do not end up splurging once you slip. Understand that it is okay if you slip and end up eating something that you know you shouldn’t have. This is very common during dieting, and everyone experiences it. Just take care that when you do slip, you don’t end up falling away from your hard work. Don’t try to justify your splurging and don’t over go overboard because if you do; you will end up being discouraged and it will be harder to achieve your goal.
So, the answer to how to lose 10 pounds in a week is available. But you need determination to follow it.