Losing 10 pounds is a big project. We will tell you whether it makes sense for you and what measures can be taken to make it sustainable
What is the most important thing to lose 10 pounds healthily?
Patience and confidence. Always remember that you are human and not a machine that can be converted at will. Ten pounds is not the same as 10 pounds. A very overweight woman can get rid of the 10 pounds faster than a woman already on the final spurt to her dream figure.
Everybody is different. Therefore you must give your body the time it needs. If you think you could lose 50 pounds in 4 weeks, you are on the wrong track, and you’re mistaken because that would be neither healthy nor long-lasting.
Naturally, anyone who wants to lose weight wants to do it quickly. However, evidence shows that people who lose weight gradually and steadily (between 1 and 2 pounds per week) do better in not regaining it. Healthy weight loss is not just about following a diet or program. It is leading a stable lifestyle that includes long-term changes in your daily diet and exercise habits.
To lose weight, you must expend more calories than you consume. Since one pound equals 3,500 calories, you will need to reduce your caloric intake by 500-1000 calories per day to lose 1 to 2 pounds per week.
Once you reach a healthy weight, you will be less likely to regain long-term lost weight by eating healthy and being physically active most days of the week (60-90 minutes of moderate-intensity).
Losing weight is not easy, and it requires commitment. But if you’re ready to get started, we’ve provided a step-by-step guide to help you get on the path to weight loss and better health.
Even moderate weight loss can bring you great benefits.
The good news is that no matter what your weight loss goal is, even if you lose a modest amount, such as 5-10% of your total body weight, you are likely to have beneficial results for your health, such as improvements in weight: blood pressure, cholesterol, and blood glucose.
For example, if you weigh 200 pounds, a 5% weight loss equals 10 pounds, so your weight would drop to 190 pounds. While this weight may still be within the range for being overweight or obese, this modest loss may lower your risk factors for obesity-related chronic diseases.
Although the overall goal may seem huge, see it as a road ahead rather than a final destination. You will learn new eating and physical activity habits that will help you lead a healthier life. These new habits can help you keep the weight off over time.
Besides improving your health, keeping the weight off will likely improve your life in many ways. For example, a study that included participants from the National Weight Control Registry revealed that those who lost a significant amount of weight and did not regain it reported improvements in their physical health and energy level, physical mobility, general mood, and self-esteem.
Tips To Lose Weight Quickly
1. Smarter training
Did you know that you can lose more weight and keep your metabolism active longer if you do 3-4 shorter sessions of 10 minutes each and not 1 longer cardio session of 30-40 minutes in length?
Research from the University of Pittsburgh found that women who divided their 40-minute cardio session into 4 workouts of 10 minutes each during the day LOST 20 pounds while … the group of women who did one Big 40-minute cardio session lost 14 pounds and …
Shorter sessions are better because you never give your fat-burning metabolism a chance to slow down.
2. Drink water
Water reduces the amount of fat stored in your body. Your kidneys get lazy in their work when you don’t drink enough water, and as a result of not drinking water, your kidneys turn over most of their unworked work to your liver.
One of your liver’s jobs is to help your body burn stored fat for energy, and it won’t be able to do that job entirely if it has to do your kidneys as well.
If you do not drink water, you will give your double liver work, decreasing its potential to burn fat, causing you to store more fat. If you drink enough water, your kidneys will stop being lazy; they will do their job of excreting waste from your body.
3. Rapid weight loss = YOU eat more RAW fruits and vegetables
Your body has to burn many calories to break down the RAW fruits and vegetables that you eat, so basically. You are losing weight faster every time you eat fruits and vegetables, and people whose diets are fruits and vegetables tend to lose weight more quickly.
Fruits and vegetables give you longer lasting energy as you fight your cravings, which means you will never gain weight, but fruits and vegetables will keep you burning fat!
4. Drink Green Tea
Studies show that you can burn 35% to 43% more fat when you drink 3 to 5 cups of green tea, but If you don’t have time to make your own green tea, you can simply take a green tea diet pill. You can use a fat burner like one of the ones here containing green tea and other fat burning ingredients.
5. Eat more fiber
Adding more fiber to your diet is the best way to quickly and easily shed a lot of excess weight without diet and exercise – see how to lose 20 pounds in 30 days for more information.
Eating fiber helps you prevent overeating because it makes you feel full.
If your meals consist of fiber, protein, and water, you will have a more excellent feeling of fullness and higher energy levels throughout the day.
Fiber also slows down the digestion of your meals, keeping your energy and sugar levels at optimum, thus preventing you from being hungry.
6. Eat more protein
You will ingest up to 500 fewer calories per day when at least 30% of the calories you eat come from protein and Every time you eat fiber and protein. You increase your body’s fat-burning metabolism because your body will have to burn a lot of calories to digest fiber and protein. Proteins accelerate the weight loss process because they help you build and/or maintain your muscles without fat, which increases your metabolism to burn fat. People lose weight fast on high protein diets because protein suppresses your appetite, keeping you full longer.
7. Drink milk
Recent research now shows that including more dairy in your diet can make it easier to lose those extra pounds and burn fat without cutting out too many calories.
One of the most exciting findings of this new research is that diets rich in dairy will help you almost double the weight loss rate compared to diets that are poor in dairy.
8. Limit the salt you eat
Consuming more than the recommended 2500mg (1 tablespoon) serving of sodium each day will cause you to retain water and gain weight (bloating)
When you limit the amount of sodium you eat, your body will begin to expel some of that unwanted water weight.
9. Be more active
Adding a little physical activity to your daily routine will help you start losing weight faster than you can imagine.
Don’t worry, being more active doesn’t mean you have to join a gym and take the-bo classes or start participating in marathons regularly!
There are many ways that you can gradually be more active to lose weight.
10. Get Up and Exercise!
As soon as you wake up in the morning, exercise for at least 30 minutes to an hour. Studies have shown that exercising in the morning can burn up to 3 times more fat than exercising at any other time during the day.
11. Don’t skip breakfast
Real Fact: People who skip breakfast are four times more likely to be OBESE than people who don’t!
Eating breakfast in the morning also helps you start your metabolism.
A recent study at the University of Texas at El Paso found that people who ate breakfast also ate 100 fewer calories for the day, and if you eat 100 fewer calories each day for a year – you’ll quickly lose 10 pounds.
If you skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will slow down, causing you not to burn the extra fat.
12. Walk 10,000 steps a day and lose an extra 10 pounds a year
If you don’t have time to go on an exercise program – buy a pedometer, wear it, and try to walk 10,000 steps a day to burn an extra 100 calories or more each day, which contributes to losing more than 10 pounds a year with minimal effort on your part.
13. Drink vegetable juice or water before meals
Drinking a glass of water or vegetable juice before your meals will suppress your appetite so that you won’t eat as much, and you can lose weight quickly. See more things you can drink to lose weight fast.
14. Sleep well
Do not sleep for a long time or for a very SHORT time. Because according to a study done by researchers at Laval University in Quebec, people who slept FOR A LONG TIME (more than 8 hours) and people who slept VERY SHORT TIME ( less than 6 hours) were more likely to gain weight than people who slept between 7 and 8 hours …
When you don’t get enough sleep, the leptin levels in your body decrease, leptin is a protein in the blood that suppresses your appetite when your leptin levels drop due to lack of sleep.
15. CHEW your food longer and lose weight faster
It would help if you chewed everything you eat at least 8 to 12 times. Eat slowly. Your body doesn’t realize you’ve had enough to eat until several minutes after you’ve eaten.
16. Lose weight while watching TV
To lose weight while watching TV, you need to ditch your TV remote to force yourself to get up and MOVE to change channels continually!
An Australian study found that people who did the most light activities while doing leisure activities like watching TV had 16% thinner waists than those who were lazier and used the remote control.
17. Eat more
It is better to eat more often by eating 4-6 smaller meals per day to lose weight instead of eating fewer than 3 meals per day because You will probably be hungrier and overeat if you wait too long between meals. Now, if you eat smaller meals every 2-3 hours, your hunger level will be much lower.
Some studies show that people who eat more frequently are less likely to be overweight.