A 10-pound loss is a lot to consider when you think about losing weight. That small number might seem easy enough to lose but you would be surprised to figure out that it could take longer than you expect it to be.
The best way to lose 10 pounds in the quickest yet still a healthy way to do so is by following an effective diet plan.
This one-week diet plan has an incredibly fast rate in which you would get to your dream weight goal fast that it might even sound to be too good to be true. However, this has proven to be effective in a lot of fitness models and even celebrities.
Be warned that this is not some kind of miracle long-term fix change that you can do all your life. But this can be the jumping point of your weight loss journey and push you into losing even more weight in the coming days.
Can You Actually Lose That Much Weight In Just One Week?
Losing around 10 pounds is certainly possible with the right diet plan in place. However, we are not going to be losing pure body fat per se. The body needs an appropriate amount of calories needs to function to burn fat properly. Although you can force your body to shed those extra pounds quicker, that could potentially lead you to the more unsafe territory.
That being said, you can still get your body to look leaner and lose weight if you put in the right amount of effort. You will focus on losing not just body fat weight but will also be shedding a good amount of water weight.
The idea that this diet plan relies on is to lower your insulin levels which drastically burns up the stored carbs which would also result in you losing some bonded water.
Most fitness sites would tell you that you can also lose around 300 to 500 grams of carbohydrates when you cut out glycogen. However, most people tend to forget to calculate the water retention that both the glycogen and the kidney retain. That excess water and sodium have the potential of making you drop weight in an enormous amount.
Other forms of losing weight would include focusing on secreting bodily fluids and waste.
Nevertheless, these are some of the few ways where you can fast track your weight loss journey.
Lessen Your Carbohydrate Intake
Low-carb diets are one of the most common and effective plans that you can undertake if you want to lose weight fast.
Carbohydrates and sugars are the two often used nutrients that people use to burn off energy when you want to workout. The problem with relying on that is that carbohydrates can easily pile up and cause your fats to just be left stowed away at your gut.
That is why a low-carb diet can help bring your insulin levels down drastically. Therefore, your body will be forced to use those stored fats as energy instead of relying on sugars and carbs. In addition, the reduced water weight can significantly improve one’s health by washing out all those unnecessary toxins.
You can expect to commonly expect to lose over 10 pounds in a week easily just by maintaining this diet plan.
Do be aware that this diet will significantly reduce your appetite, thus, leading you to eat fewer meals. Although, that could potentially be unhealthy for your system if you skip meals, especially when you are intensely working out.
Therefore, you should definitely seek to replace those lost carbs with other important nutrients such as proteins and others.
Speaking of other nutrients…
Eat More Healthy Fats, Proteins, And Vegetables
Carbohydrates are something that you should definitely reduce regardless of your plans on how to lose weight. However, you absolutely need to replace those lost nutrients with other equally important nutrients.
Proteins, healthy fats, and vegetables are great options to replace that can sustain your reduced carbohydrate intake. And you can expect to increase your meal portions without having to feel like you are starving yourself too much.
Be aware that your food alternatives should be whole and unprocessed to to maintain a healthy lifestyle.
Fats are commonly given negative press due to the implications that it would make you look and feel bloated. However, there are several health benefits when ingesting healthy fats. In addition, it is generally ill-advised for you to start a low-carb diet alongside a low-fat diet.
Regardless, these are just some of the key sources of healthy fats that you can take advantage of in your low-carb diet:
- Coconut oil
- Avocado oil
- Olive oil
High amounts of protein are crucial in keeping up a successful low-carb diet. You will desperately need to increase the amount of your protein intake just to keep up with the lack of sugar.
In addition, you can expect to increase your calorie-burning by up to 80 to 100 calories per day just by increasing the amount of protein that you take.
You can expect to feel more energized and eat fewer amounts of craving when increasing protein. Research had deduced that about 60% of people reduce the need to snack in the middle of the night by over half when exposed to higher amounts of protein during the day.
Protein sources that you should most definitely be adding to your diets would be:
- Chicken, pork, lamb, and beef
- Salmon, trout, and shrimp
- Whole eggs
- Plant-based protein
- Legumes, soy, and beans
Vegetables are generally a healthy source various nutrients that can help your body recover more naturally than others. However, a low-carb diet would require a specific set of vegetables to work well without having to increase carb intake.
Most vegetables are considered to be moderate to low in terms of carbohydrates production. But it would be a good idea to keep in mind these most effective vegetables for a low-carb diet:
- Brussels sprouts
- Swiss chard
High-Intensity Training With Lifts Are Your Best Friends
A diet plan can only do so much when it comes to getting your target weight done. You may be able to lose a significant amount of weight just by following a specific set of meal restrictions.
But you cannot expect to maintain a healthy body and lose weight without having to deal with occasional training and exercise. A simple weightlifting exercise would help burn off most of your excess calories while preventing the slow down of your metabolism, which would be a problem when losing weight.
Another form of exercise that is highly regarded in losing weight is high-intensity interval training. Those quick bursts of HIIT can be all that your body needs to wake the muscles up and perform at a quicker pace as opposed to just relying on a diet.
Above all, you cannot deny that your body will get toned and be, overall, better looking than ever.
You can do your weight lifting workouts at least 2 to 3 times a week, while your high-intensity interval training should be maintained at a 3 to 4 times a week basis.
Cardio training can also work should you be barred or unable to do weight training.
Force Yourself To Be Active Even When You Are Out
Exercise is something that should be something that everyone in the world should do. However, not everyone has the time nor the place to workout properly. Thus, you can expect that certain people will start to stave off from their routine once other aspects of life will play in. That is something that you should always target to achieve.
Being active is more than just going to the gym, you can actually burn off a good amount of calories and weight just by doing your usual everyday routine.
The more time you spend not being active, the higher chance of you developing obesity due to carbohydrates and calories being stored in your body. This extra storage will only grow into something larger unless you start to do something about it.
One such example of people wasting their time by not being active would be desk workers. They can generally expect to gain over 1,000 calories in just a single day.
You can start to make some simple lifestyle changes that can drastically shape up your life into something great. Walking up the stairs, taking a bike instead of a car, using a standing desk, or even some general house cleaning are just some of the few examples you can do to improve your health and fitness.
Learn When To Fast
Fasting is a healthy diet plan wherein you abstain from eating or even drinking anything for a long period of time.
This plan helps you lose weight fast by forcing your body to reduce the total amount of calorie intake.
There are various versions of how you can manage your intermittent fasting plans. You can choose to fast for a total of 16 hours but have a feeding period of 8 hours. For those that will want to try something more intense for faster weight loss might be interested in doing a 20 hour fast with a 4 hour feeding time.
Do note that you should avoid combining your workout with your fasting session.
Final Quick Tips
Reduce your carbohydrates intake and lower insulin levels would drastically affect the rate in which you lose weight. This is mainly due to your reduced overall appetite and hunger.
The food you do eat should remain whole and healthy. This would result in you dropping a massively significant amount of weight just from water retention alone.
Nevertheless, here are some easy quick tips you should always remember to ensure that your weight loss plan would work tremendously and without fail.
- High Protein Breakfasts are important
- A high protein breakfast is perfect for giving you the right amount of energy you need to burn through the whole day while lowering your appetite for the rest of the day.
- Always drink water before your meals
- This might seem counter-intuitive with water weights but science has proven that drinking water a half-hour before a meal could potentially reduce your weight by up to 44% in just 3 months.
- Do not drink sugary drinks and fruit juices
- The high amounts of added sugars in those beverages are some of the most fattening things you can ingest.
- Drink some coffee or tea
- Caffeine is a great source to improve one’s metabolism.
- Go for the weight-loss alternative meals
- Learn to know which ingredients you can substitute for a healthier and lighter alternative.
- Never forego fiber
- Fiber is a great source in the road to weight loss and should never be thrown away in your diet plans.
- Whole food is better than processed
- A simple change in the quality of your ingredients can do wonders for your body. Whole food meals are great at filling you up without having to overeat to compensate.
- Don’t rush your meals
- Take your time and appreciate your food. The slower eating will help to make you feel full faster as food gets processed and digested easier.
- Track your progress every day
- A person that can see the amount of weight loss or gain per day will be better at knowing whether to adjust or lighten the diet plan.
- Sleep is vital in weight loss
- Poor sleeping habits can actually cause you to gain more weight than ever. It is due to the fact that your body will start to slow down because of fatigue.
- Learn when to take a cheat day
- Exercise and eating healthy are important but you should never throw away yourself completely in just those. Learn to enjoy the occasional cheat day here and there to get your spirits up. Being happy has been known to help in reducing weight compared to being sad and depressed.
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