Weight loss has become quite important to lead a healthy lifestyle. Being fat not only is threatening for your health but it also makes you mentally sick. People always explore effective ways to lose their weight through various ways which offer fast weight loss.
Here we have tried to provide important tips on how to lose 10 pounds in a week to get effective weight loss therapy through which you can lead a healthy lifestyle.
First, let’s discuss how possible it is to lose 10 pounds in a week.
Is it possible to lose 10 pounds in a week?
Yes, it is. However, you need to understand that it will not be a pure body fat. Considering calorie deficit which is needed to burn a pound of fat, it is near to impossible to lose 10 pounds to lose 10 pounds in 7 days.
But you can certainly lose a significant amount of weight in a week and can look lean while following the techniques properly. You should also know that in the process you will be losing water weight. This occurs because having diet plan makes your body low in insulin and helps your body in eliminating carbs which are bound with water.
The reduced amount of insulin will also help in shedding excess sodium from the kidneys which result into to the reduced water retention. You may also lose weight as there will be less intestinal waste as well as undigested fiber as well as food in the digestive system. This helps in boosting weight loss along with losing water weight as well as body fat.
Losing water weight is also possible as the stored glycogen, which holds 300-500 gms of carbs in it, can hold three times more of it in water form.
Important tips to lose 10 pounds of weight in a week
Following the tips are given below can helps you in losing 10 pounds in 7 days of time. Some of the major tips are given below.
● Eat lean proteins more and less carbs
Consumption of low carb diet is highly helpful in losing high amount of weight quickly. It has also proved in various studies that low carb diet is helpful in improving overall health along with weight loss. Low carb diet is also useful in reducing bloating as well as water weight. This is also one of the big reason behind the people turning to low carb diet rapidly.
Along with this this, you should start eating a lot of proteins. Consumption of proteins helps you in reducing your appetite and helps in boosting your metabolism.
To do this, it is important to remove sugar as well as starchy carbs from your diet for a period of 7 days. Instead you can use fresh vegetables which are low in carbs and increase the consumption of eggs, leans meats as well as fish.
● Avoid junk foods and consume whole foods
Consuming simple diets filled with whole foods is important while you are trying to lose weight. Along with reducing to crave have more food, whole foods provides required nutrients to your body and make yourself full.
Avoiding processed foods is also recommended by the experts during weight loss. Consumption of whole foods with single-ingredient is required.
The aim should be filling your stomach and providing the required calories. Therefore, as mentioned earlier, lean proteins along with fresh vegetables is always required.
● Reduce calorie consumption
Reducing the consumption of calories plays an important role while trying for weight loss. It is important to lose more calories than you consume for better weight loss. Following some tips given below ma help you in reducing your calorie intake.
- Count your calories
It is important to weigh yourself and noting the foods which you eat. Apart from that, you should also take help from various tools which helps in counting the calorie consumption to keep check on calories as well as nutrients you are consuming.
- Remove all snacks, eat only on meals
Another important thing which you should do is to remove all types of snacks from your diet and start to eat only on breakfasts, lunch as well as dinner.
- Eliminate condiments
Cutting condiments which are high in calories as well as sauces can help you in getting better weight loss.
- Consume vegetables
Always consume fresh vegetables and avoid the consumption of starchy foods filled with carbs. Also, do not consume fats for a week.
- Avoid high-calorie drinks
Consuming drinks which are high in calories can also raise the intake of calories in your body. You can drink a lot of water instead of opting for tea as well as coffee. You can also opt for protein shake for better benefits.
● Exercise with lifting weights and high intensity interval training
Doing exercises is highly helpful in burning fats as well as improving your appearance. Trying exercises such as weightlifting as well as aerobic training helps you in maintaining muscle mass as well as strength.
Another effective exercise in lowering stored carbs as well as to reduce water weight is doing resistance training workouts for full body. This will help in providing effective weight loss. One of the important benefit of effective training is it helps in protecting your metabolism as well as hormone levels which often gets decreased while dieting.
According to the studies, you can get incredible weight loss benefits through trying high-intensity interval training for 5-10 minutes. Just like muscle training, it helps in curbing stored carbs and boosts weight loss as well as hormones which helps in fat-burning.
Doing high-intensity interval training regularly is necessary to get weight loss benefits. You should also keep in mind that a cycle of workout in this training should not go beyond 30 seconds. You can try the tips given below to try high-intensity interval training effectively.
● Session 1
20 seconds sprint for 10 times with 40 seconds break.
● Session 2
15 seconds sprint for 15 times with 30 seconds rest.
- Session 3
30 seconds sprint for 7 times with 60 seconds rest.
● Session 4
10 seconds sprint for 20 times with 20 seconds break.
● Be active outside the gym as well
Increasing the daily overall activity outside the gym also helps you in losing more weight. It is in fact considered highly important to be active throughout the day apart from your exercising hours to lose weight and cure obesity.
You can act smart by changing your lifestyle such as walking instead of taking a vehicle, taking stairs instead of elevators, standing more as well as cleaning your own house helps in burning a lot of calories.
● Cure water retention
Water retention may result into bloating, which may trigger obesity as well as various other problems. You can follow the tips given below to cure water retention.
- Take right supplements
Consuming some correct supplements helps you in reducing water retention. You can try a supplement known as dandelion extract.
- Consume coffee
Coffee can also be highly helpful in water retention as studies says that it helps in removing excess water from the body.
- Eat carefully
If you are intolerant to certain foods like gluten as well as lactose, then you should avoid these foods. Consumption of these foods may trigger bloating as well as excessive water in the body.
● Intermittent fasting
Intermittent fasting is considered as one of the important remedies to lose fat. It helps you in controlling the overall calorie intake.
You may choose various food windows while trying intermittent fasting. You can opt for 16 hour fast with 8 hours of feeding or 20 hours of fast with 4 hours of feeding.
It is important to do exercise at the different time than your fasting if you are trying both fasting as well as exercising for weight loss.
By Prajakt K.