TEN EFFECTIVE WAYS TO LOSE 10 POUNDS-TIPS TO LOSE TEN POUNDS
The chance of losing 10 pounds in a week is high. However, these pounds might not be restricted to 10 pounds of body fat. A part of weight loss will probably come from the water. A rapid loss of a significant amount of weight is not recommended and can be dangerous.
According to the Center for Disease Control (CDC), it was recommended that people who want to lose weight lose between 1 and 2 pounds a week for healthy and safe weight loss. Although some people may lose a significant amount of weight a week at the beginning of their weight loss journey, this might not be achievable for everyone.
Those who manage to lose a lot of weight should know that this rate of weight loss is not sustainable. People who try to lose more than the recommended 1 to 2 pounds a week should only do this under the supervision of their doctor.
There are some risks associated with rapid weight loss, some of which are listed below:
- Increased likelihood of gallstones
- Electrolyte imbalance
- Disorder of the menstrual cycle
10 ways to lose 10 pounds
Losing 10 pounds is achievable over a more extended period rather than just within a week. However, if you want to lose 10 pounds, you can follow the steps listed below:
- Follow a low-calorie diet
Taking a low-calorie diet is recommended when trying to lose weight. Calorie reduction is crucial to weight loss. There are so many factors that determine that amount of calories burned daily bases such as age, body size, and level of activity, among others. In the event that an individual consumes fewer calories daily than the body utilized, weight loss will be achieved.
It is recommended that people should follow a low-calorie diet to create a calorie deficit. This calculator can give an idea of the number of calories to eat daily to lose weight. Many experts are of the opinion that you do not consume less than 1200 calories per day to lose weight.
- Stay away from junk food
Junk foods can also be referred to as unhealthy food; some good examples are foods that are:
- High calorie
- Not fulfill
- Lacking nutrients
- High in carbohydrates
- Rich in salt
- Highly processed
Some examples of junk food include:
- Bakery products
- Processed snacks
- Most desserts
People should try to eat whole foods that contain only one ingredient to reduce calorie and carbohydrate consumption.
- Go for lean protein
There are so many benefits attached to lean protein, some of which include the building of muscle, in addition to this, it helps an individual to feel fuller after eating. This could be a sign that people consume fewer calories during a meal, and due to this, you could feel fuller, this helps to reduce some unnecessary carbohydrates, which can lead to weight loss.
- Move over
An individual can burn calories by taking stairs and walking during breaks. The fact is that moving around can help burn calories, and burning of calories is associated with additional weight loss in a week.
Below are some of the ways you can add more movement to your daily routines:
- Park away from the door
- Take a break from 5 to 15 minutes and walk on foot
- Walking at lunch
- Go to the stairs
- Give high-intensity cardio a trial
High-intensity cardio exercises are effective for weight loss in some people. This is an intermittent training method in which people connect periods of intense exercise with periods of rest.
A study reveals that individuals who engage in high-intensity cardio three times a week had lost considerable weight in 15 weeks, compared with people who had exercised in a steady-state. A steady-state exercise is referred to as a type of activity in which a person maintains approximately the same number of heartbeats and muscle movements throughout the entire session.
Prior to the commencement of any high-intensity cardiovascular exercise, it is advisable that people get in touch with their doctor. This intensive exercise is not suitable for everyone.
Anyone with the following health or lifestyle issues must obtain a medical certificate before going into any form of high-intensity exercise:
- High blood pressure
- Heart disease
- Coronary artery disease
- Diabetes or pre-diabetes
- Smoking a cigarette
- Abnormal cholesterol levels
- Mainly sedentary lifestyle
- Add weights
Resistance training or weight lifting can help protect the metabolism from the accident that can happen amid dieting. When people lift weights, they tend to build muscle. However, muscle mass burns more calories than fat cells. The body also uses more of its carbohydrate reserves during full body resistance routine. When an individual combines resistance training, aerobics, and cardio training, the combination of this will burns more calories.
Long-term exercise ranging from low-intensity to moderate intensity longer than 30 minutes per session will gradually encourage the body to no longer rely on carbohydrates for food and to rely on fat. This is called the “fat burning stage,” which will result in weight loss.
- Eat fewer carbohydrates
Avoiding carbohydrates, such as bread, can help you lose weight. A low carbohydrate diet can help a person lose a few pounds in a short time. Some studies support a reduction in total carbohydrate intake. According to a study, for instance, it was shown that a low carbohydrate diet could help people with and without diabetes loses weight. When you start a low-carbohydrate diet, some people can immediately see weight loss as well as long-term weight loss.
Carbohydrates cause the body to store excess water; so when a person reduces carbohydrate intake, the amount of water stored decreases, resulting in weight loss. Before starting a diet with low carbohydrate content, it is necessary to consult with a doctor or dietician, as this type of diet can lead to health risks.
- Reduce Bloating
The occurrence of bloating is attributed to holding to extra water or gas by the body. Getting rid of foods that cause bloating can help with weight loss; some examples of foods in this class are those that contain a huge amount of sodium, such as canned soups, frozen dinners, and carbonated beverages among others.
- Follow a meal plan
Adhering to a specific meal plan can help people to stick to a diet and stay more accountable. There are many types of meal plan out there that an individual can try. Begin by planning each meal for the week makes sure you adhere to the daily goals.
- Change your behavior
Changing behavior patterns and lifestyle habits can be important to ensure the success of a weight loss plan. Research shows that when people are aware or mindful of what they eat, their cravings decrease, and they are more successful in controlling the parts, two essential elements of successful weight loss.
Weight loss can be a difficult task, but we have prepared a number of resources to assist you in achieving your weight loss dream. We have books written on weight loss published on Amazon, you can check them out via this link.