Cars & Other Vehicles
It is possible to lose 10 pounds fast.
A lot of people want to drop a few pounds quickly.You might be going to a high school reunion, wedding, or beach vacation and want to lose some weight in a few days or weeks.Losing five to ten pounds can help you feel better.A quick drop in weight can be achieved in about two weeks with a few changes to diet and exercise.It is ideal to keep your weight loss off permanently.Although very fast weight loss may be tempting, you want to make sure you find a long-term plan that's safe and sustainable.
Step 1: 500 to 750 calories per day is the goal.
Cut calories from your diet to start your weight loss plan.You can lose up to 1–3 pounds per week by cutting calories.You can lose 10 pounds in two weeks with this plan.It's not a good idea to eat more than 1200 calories a day.A diet that is too restricted is hard to consume enough essential vitamins and minerals.Restricting calories won't speed up weight loss.Weight loss needs to be gradual and healthfully.You can find an online calculator which will show you how many calories you need to consume and how much you can cut from your diet.
Step 2: The focus should be on fruits and vegetables.
It's a good plan to make your plate half fruits and vegetables.These foods are low in calories.They will keep you feeling satisfied longer.It's a good idea to include a source of lean meat at each meal.The size of a check book is about 3–4 ounces.Lean options include poultry, eggs, low-fat dairy, lean beef, pork, seafood, tofu and legumes.At each meal, include a fruit or vegetable.Aim for 1 cup of fruit and 5 cups of vegetables a day.Sample meals include baked salmon and broccoli, grilled chicken salad, and shrimp and vegetable stir fry.Sugar cravings can be prevented by eating balanced meals.
Step 3: Limit the amount of food you eat.
Whole grain is a part of a healthy diet.It has been shown that limiting these foods can help with weight loss.When trying to lose weight fast, it's important to cut the amount of calories in your diet.Whole grains are grains that are minimally processed and contain all the important vitamins and minerals.These types of grains have higher levels of essential vitamins and minerals.If you choose to have grains, choose 100% whole grains like oats or brown rice.Carbohydrates are usually very processed and low in vitamins and minerals.Limit the following foods: bread, rice, pasta, bagels, crackers, pretzels, chips, and tortillas.You can either cut out these foods completely or allow them to be eaten daily.You may be able to lose more weight with fewer calories.When you can, choose 100% whole grain options.Compared to refined grains, whole grains have higher levels of fiber and other vitamins.
Step 4: There should be 1–2 high protein snacks.
If you want to lose weight quickly and reach your 10 pound goal in a couple of weeks, you need to have a lot of food.If you have a low level of calories, you should include a snack of high quality.One individual greek yogurt, one hard boiled egg, 2 ounces beef jerky, or shake will support weight loss.There should be between 100 and 200 calories in a snack.The higher the calories in the snacks, the slower your weight loss.
Step 5: Liquid calories can be cut out.
Sports drinks and alcoholic beverages have a lot of calories.Drinking these daily will affect your weight loss.They should be replaced with sugar-free, clear beverages.64 ounces is about 2 L of sugar-free beverages a day.It will help keep you hydrated.Water, sugar-free flavoured water, and decaffeinated coffee or tea are some of the beverages to sip all day long.
Step 6: Do not follow fad diet.
It's tempting to follow a fad diet that promises rapid weight loss.Many times the diet is not sustainable for a long period of time.You are more likely to gain weight back.A diet that is less than 1200 calories a day is a good one to avoid.Diets that use liquids or "cleanses" can cause adverse health effects.Diets that encourage the use of supplements or diet pills should be avoided.These are not likely to cause long-term weight loss.It's better to make gradual changes to your diet.
Step 7: 150 minutes of moderate aerobic activity every week is what you should aim to do.
Cardio exercises will help you burn calories.You can reach your 10 pound goal with more exercise.Aerobic exercises that raise your heart rate and breathing pace are vigorous intensity.You should not be able to say more than a few words.You should be able to say short sentences with ease, as moderate intensity cardio increases your heart rate and breathing level.Running, spin classes, high intensity interval training, and boxing are examples of vigorous exercise.Walking/jogging, dancing, or using the elliptical machine are examples of moderate intensity exercise.You should spend more time doing aerobic exercises each week.Adding more activity can help speed up your weight loss.High intensity interval training, or HIIT, is a great way to lose weight quickly as it is very good at promoting fat loss.Don't work out with a high amount of calories or very high intensity.To support your exercise, you need to eat.It's important to never go below 1,200 calories a day, especially when you're working out.
Step 8: You can learn to use weights.
Strength training can help tone your body, even if it doesn't result in a quick 10 pound weight loss.If you're trying to lose weight for a wedding or class reunion, this may be ideal.Strength training for 30 minutes three times a week will speed up weight loss.This happens over a long period of time.Before you work out with weights on your own, learn proper form from a physical therapist or personal trainer.As you check your posture, use a mirror.Do some exercises.Ask a personal trainer to teach you how to do mountain climbers and push ups.Body weight exercises are a great way to learn.
Step 9: Plan for 2 active rest days.
Allow your body to rest for a few days a week.Constantly exercising without rest can put you at risk for injuries.You can recover from previous exercise with active rest days.You aren't taking the entire day off of activity, but you are not participating in your regular moderate or high intensity exercise.Schedule in low-impact or relaxing exercises.Schedule in about 2 active rest days a week.They should follow days of intense exercise or strength training.
Step 10: You need to weigh yourself.
You should record your starting weight.You should weigh yourself at least once a day to keep track of your progress.People who weigh themselves are more aware of their weight and eating habits.If you don't want to weigh yourself daily, make sure you weigh in every week.After you meet your weight goal, continue to weigh yourself.If you notice any fluctuations like a weight gain, this will help you.
Step 11: Continue exercising.
Regular physical activity is more than just for weight loss.Exercise is more important for weight maintenance than weight loss.Continue with a routine that you enjoy.It's important to continue with 150 minutes of moderate activity each week, even if you don't need to work out as much.Continue with your strength training.Your weight maintenance will be supported by this.
Step 12: Occasionally, indulge.
Although you have lost some weight, you can't ditch the healthy eating plan.Maintaining that weight loss requires a well-balanced diet.It means in favorite foods, but only occasionally.A dinner out, two alcoholic beverages at a happy hour, or a sweet treat can all be considered indulgences.These should happen every so often.What occasionally means for you should be defined.You're more likely to gain weight if these types of treats pop up more often.Try to compensate in other areas of your diet or lifestyle when you know you're going to indulge.Maybe you spend more time at the gym, do a harder workout, or eat less throughout the day.
- Can I lose weight if I only drink two shakes a day?
- Dr Nowzaradan's Diet Plan Complete Guide...
- Extreme weight loss is possible.
- Extreme weight loss can be achieved.