Let us help you get back into shape with simple, logical steps and all we need from your side is some persistence and lot of determination!
Here are ten simple strategies that will help you with your aim of losing 10 pounds in 10 weeks!
1. Stop Skipping Meals.
Slashing one meal per day from your meal seems like a logical way to peel off a few pounds. For instance if you stop eating breakfast typically 500 calories), you'll cut 3,500 calories in several days, roughly the amount needed to burn off one bound.
Trouble is, what miss at one meal you often more than make up for at the next. In a recent study found that breakfast eaters consumed a diet lower in fat and having breakfast may reduce the impulse for snacking on high - calories, high off foods.
Obesity specialist Dr. C. Wayne Callaway says skipping any meal can lower metabolism, which normally speeds up to help digest food. Let's say your body at rest burns 1600 calories daily. If you skip breakfast, you use up 80 fewer calories per day. But if you eat breakfast, your sluggish metabolism revs up to burn those 80 calories. After about 15 months you could burn an extra 35,000 calories, the equivalent of ten pounds.
2. Whole grains Are Best For Weight Loss.
Say bye to processed and refined foods!
We also are strong advocates of “Say No” to packaged food since it contains a solid dose of salt and sugar, not to forget a topping of preservatives!
Whole grains, oats, wheat, porridge is your new best friends whom you take everywhere with you!
3. Go Vegetarian Twice a Week.
Dr. Dean Ornish at the Preventive Medicine Research Institute in Sausalito, California, made headlines when he found the diet and life - style changes could help reverse atherosclerosis, the formation of fatty build - up on the arterial walls. But Ornish also discovered that the low - fat vegetarian diet he prescribed to help unclog arteries can trim waistlines as well. During the first year of his study, patients lost an average of 22 pounds.
This outcome was unexpected because most of the patients were eating more. Dr. Lee Lipsenthal, an Ornish colleague, explains it this way:"A candy bar and a bunch of fresh broccoli have roughly the same number of calories. After eating the candy bar you probably won't feel full. But you'll feel stuffed if you eat the broccoli."
Luckily, you don't need to become a full-time vegetarian to lost weight. Start by replacing meat in two meals per week. Two meatless meals a week could save you 550 or more calories per week - ten pounds in 16 months.
4. Small Portions Kick High Metabolism.
First of all, go small on your portions. Reduce them to half of your present quantity and spread them over six meals.
This simple trick kicks up your metabolism, takes care of your hunger pangs.
Your body will burn more calorie and won’t store fat.
Also, you won’t get attracted to unhealthy foods, thus avoiding additional calorie intake.
5. Water Maintain Hydration.
At wiki-fitness, we worship Water and believe that it is an elixir of all life.
More importantly, it is one inexpensive and easily available ingredient that helps in weight loss. For the starters, it reduces water retention in the body which helps in toning muscles.
Water regularizes your metabolism and is better than the sports drinks and similar add-ons that are loaded with calories, for a post workout intake. (3)
At times, thirst manifests itself like hunger so we advise- try drinking a glassful of water when hunger strikes at odd times. Maybe it is a simple case of thirst!
6. Pro-Proteins Build Muscle To Burn More Calories.
Make sure every meal of yours has proteins like lean meat, lentils and cottage cheese.
Steer clear of red meats that pile on a lot of bad cholesterol in the body.
The next question is ‘whey proteins?’
Proteins strengthen your muscles and are necessary, especially if you practice intense exercise. All the damage, muscle building and toning is directly dependent on your protein intake. (4, 5)
7. Skip Late - Night Munches.
A key obstacle to dropping extra pounds is after - dinner snacking. "If you're had a tough day at the office or trouble with the kids, you may eat more than normal to unwind," says medical researcher John Foreyt. He suggests you plan evenings so you're away from tempting situations. Take an adult - education course or go for a walk around the neighborhood. If you can't distract yourself from eating, try noshing on a low - calorie snack like a piece of fresh fruit.
8. Cardio Exercise Are Best To Burn More Calorie In Less Time.
Cardio exercises are your best bet when it comes to weight loss.
It increases your heart rate and pump up your stamina to lose those extra pounds. If gym and conventional exercises are not your things, then go to dance classes that go really intense.
A class of Zumba or power yoga will not only take your breath away but the tone you like a dream!
9. Get an Exercise Buddy To Stay Motivated.
Exercising and sticking to it every single day is one hell of a job!
Most of the time we are either too lazy to get going or too tired or too late….. excuses are many, but the loss is definitely only ours!
So, get a workout buddy or buddies. This makes the workout more enjoyable and if one is down, then rest will lift his spirits and encourage to hit that treadmill.
Exercise can be a great bonding time between partners and a great way to spend some time together as well!
10. High Intensity Interval Training Is The Best Way To Lose Weight.
This concept has been around for a while, but has suddenly caught everyone’s interest, but for once it is not smoke without fire.
HIIT involves going gently into your exercise and then give it an intense spike for a few minutes before returning to the normal level.
This technique can be incorporated into your running routine easily where you begin with a jog, then break into a sprint for a few minutes, go back to jogging for minutes and repeat.
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Taken individually, any of these ten strategies can help with weight loss. While the result will be slow in coming, they will stem from the behavioral changes that are easy to live with. And that's the real secrete to weight loss success - changing the habits that made you gain weight in the first place.