Figuring out how to lose weight often comes with the realization that it won't happen as fast as you want it to. Even if you hit gym religiously and keep a strict check on your diet, you will have to be patient to see the results you want. But if you want to shed those kilos fast, there is a way for you to do it. Unlike other good things in life, getting fit doesn't have to take time. In fact, there are some simple but effective changes that you can make to your diet and workout today to see the changes you want in a little over a week. You'll be surprised at how small alterations to your lifestyle will help to kick-start your weight loss journey. Think about it: You can achieve the weight loss resolution you made this New Year before 2018 even ends. Here's how to lose weight with 10 healthy habits which, if you commit to following, will help you to achieve real results in as little as 10 days.
If you want to lose weight in 10 days, you can do it as long as you're dedicated and serious. You may only have 240 hours, but with some focus and patience, you can lose weight quickly and safely!
FIGURING OUT YOUR GOALS
How much weight are we talking here? 3 pounds? 10 pounds? A healthy amount is 1 or 2 pounds a week, but in the first week it's possible to lose a lot more (mainly water weight),
so we're not going to do any dream crushing just yet. Just figure out how much you want to lose during the next 240 hours.
The key to set weight loss goal is to follow the standard of goal setting, which means it needs to be smart.
PREPARE YOUR OWN FOOD
- > Specific: Be clear about your intention by putting some numbers and details into your goal.
- > Measurable: How will you keep track of your progress? Will you measure body weight, waist circumference, BMI, or exercise performance?
- > Attainable: Do you have the time, resources, and motivation to reach your goal?
- > Realistic: It's OK to set an ambitious goal as long as it's possible and within reach.
- > Time-bound: Set a deadline for your goal. Break it up into shorter-term milestones to stay on track for the long haul.
- The main thing to remember is that sustainable weight loss takes time.
You really want to avoid a situation where you wake up and you don't know what you'll be eating that day. Remember it's much harder to lose sight of your weight loss goals and eat something you shouldn't if you have all your healthy and on-plan meals ready for the day and by your side. Buy foods in bulk and portion them out: It's far more cost-effective to buy food in bulk, whether it is protein sources, vegetables or bags of nuts. What portioning them out means is that they're already segregated and ready to go when you need to prepare them.
Making a huge amount of food in one go means you can freeze or store the extra portions to eat at a later date, saving you lots of time in the long run. This is particularly useful for those who want to lose weight but have hectic schedules.
GET RID OF JUNK FOOD
You've got the plan and motivation. Now all you need to do is set yourself up for success. It sounds a bit harsh and it may feel like a blow to your wallet, but go through your kitchen right now. Throw out the junk food and prepackaged stuff you know you don't need. If you're serious about this 10-day weight loss thing, you'll make the sacrifice. It's the only way to avoid the temptation. It's easier said than done.
Junk food might be your guilty pleasure, but it doesn't do you any favors in the diet department. A food is typically termed as "junk" when it contributes plenty of calories without offering a significant number of nutrients. Make a plan to gradually remove junk food from your diet and replace it with fresh, nutritious foods -- your health will thank you for it.
Stock up on healthy foods that are easy to grab or prepare. Focus on buying fresh, frozen or canned fruits and vegetables, whole grains, low-fat dairy and lean proteins.
Keep a record of what you eat, when you eat it and why you choose that particular food.
LOSE WEIGHT BY DRINKING MORE WATER
Water is critical to ensuring that your brain and body function optimally. Being dehydrated will downregulate every cellular process in your body. There may be no scientific studies showing that it's the ultimate fat burner, water will help you fill up more- something that stops you overeating. A good trick is to drink one or two glasses of water before every meal, it will help you stop overeating. It's beneficial to drink at least a liter of water every single day. Drinking water may stimulate metabolism. It's possible that drinking water simulates body's metabolism and energy expenditure, ultimately helping with weight management.
Although diet soda contributes no calories, replacing diet beverages with water may be a factor that contributes to weight loss in certain groups of people.
Obese and overweight women who replaced diet beverages with water after their main meal showed greater weight reduction during a weight-loss program in 2015 study published by The American Journal Of Clinical Nutrition. Water also helps the body remove waste. Drinking water facilitates the production of urine, which is largely made up of water, and the movement of feces since water keeps the stool soft. The science does not show that drinking water may facilitate weight loss and encourage other positive health outcomes. Water is critical in every cellular activity of our body from head to toe. Staying hydrated helps the body run more efficiently and helps feel better.
INCREASE YOUR ACTIVITY LEVELS FOR QUICKER WEIGHT LOSS
Most people think they will lose weight by doing an hour-long session in the gym, but if they're sedentary for the other 23 hours in the day, their calorie expenditure will be relatively low. How active you are can play a huge part in whether you lose weight or not.
Depending how much you move, this can make up anywhere between 15-50 per cent of your total energy expenditure and can be the crucial difference between calorie maintenance and calorie deficit. Walk to work, carry the shopping home, take their stairs; do anything that gets you moving more and increases the daily calorie burn from non exercise activities.
Increase your activity levels. And we're not just talking about the 60 minutes you spend in the gym. You need to move more and increase your activity levels throughout the day.
OPTIMIZE YOUR SLEEP
Getting enough decent sleep is also important to ensure a healthy hormone balance. Your body produces the most testosterone and growth hormone at night, which are key hormones for better body composition. Quality sleep also reduces the stress hormone called cortisol. When we're sleep deprived, cortisol increases in order to keep your body running - but the result of this is lower 'real' energy, fatigue, food cravings and mental fog. Science has long documented the relationship between sleep and weight loss. So when your concern is how to lose weight, sleep is vital in laying the foundation for optimum health, recovery and performance.
Sleep is a non-negotiable with all of our body transformation clients. We always recommend you try to get between 7-9 hours of good quality sleep per night.
KNOWING WHEN YOU'RE AT YOUR BEST
Professionals will probably tell you to do weights and then do cardio.
Weight loss trainers may tell you do to cardio first. And some others will tell you to do cardio on an empty stomach in the morning. But what it boils down to is this: know when you're at your best. Whenever you can push yourself the most, whenever you feel like you're pumped up, work out. Whether that's in the middle of the night or after a taco is up to you. It's all good.
- Experiment- You may hate running because you've only done it after work. Maybe before work actually goes better for you -- and it could energize your entire day. So in these 10 days mess around. You could find a habit you'd like to pick up for the rest of your life.
Keeping yourself consistent with these rules and being accountable to yourself will ensure that you achieve your weight loss and body composition goals not just in 10 days, but for months and years to come too.