Losing weight quickly requires an increase in exercise and a decrease in calories consumed. However, it's important to be strategic about the foods you choose to eat and the way you are active in order to improve your chances of significant weight loss. Start with Step 1 below to learn how to lose ten pounds fast.
Part 1 of 4: Weight Loss Preparation
Lose ten pounds fast #1 Weigh yourself. Record your starting weight. Plan to weigh yourself at least every couple days.
* Studies have shown that people who weigh themselves are more conscious about their weight and their eating habits. If you are opposed to weighing yourself daily, make sure you are weighing in every week to mark your progress.
Lose ten pounds fast #2 Write down the foods you eat during the course of your day. Try to keep a food journal for 2 days to 1 week before you start cutting calories. It will help you identify the problem areas.
Lose ten pounds fast #3 Consider signing up for a personal trainer session at a gym. Sign up for a gym, pool, class or exercise club membership and you will have a higher likelihood of reducing your weight.
* Working out at home requires dedication and a change in your at-home habits. Working out at a different location or with other people may allow you to make a positive change in your schedule, allowing you to relax when you get home.
Lose ten pounds fast #4 Find a friend who also wants to lose 10 lbs. Moral support is the best motivation. It is easier to eat healthier and work out if friends and family make similar goals.
Lose ten pounds fast #5 Set your goal. Make it a reasonable one. Give yourself a month to 2 months to lose ten pounds fast., so that you don't drop the weight in an unhealthy way.
* Losing weight too quickly, and by eating too little can lower your immune system and make it hard to regulate blood sugar. It may affect your mood, balance and work performance.
Part 2 of 4: Nutrition
Lose ten pounds fast #1 Aim to reduce your calories by 500 to 1,000 calories per day. If you are eating less than 2,000 calories per day, try for 500, and if you are eating more than 2,000, you can try to cut more.
* You can approximate the calories you consume by entering the foods into a calorie calculator after you write a food journal. Try the WebMD Food Calorie Counter. You should become more mindful about nutritional information after inputting a week's worth of food.
Lose ten pounds fast #2 Identify the problem areas in your food journal. Find out how many times per day you are eating refined carbohydrates, such as white bread and pasta, sugar, such as soda and candy, and processed foods.
Lose ten pounds fast #3 Cut out liquid calories. Sodas, milky coffee drinks and alcoholic beverages usually have at least 200 calories per serving. Replace them with flavored water to start Lose ten pounds fast.
Lose ten pounds fast #4 Reduce your meat portion, or cut it out several days a week. Smaller servings of meat provide protein boosts; however, most of your plate should be filled with vegetables and fruits.
* Studies show vegetarians have lower body fat. This does not mean you have to cut out meat entirely, just eat it in moderation and tend toward leaner cuts of meat.
Lose ten pounds fast #5 Make lasting nutritional changes. If you cut out these high calorie, low nutrition foods, but return to eating them after you Lose ten pounds fast., you will gain it back.
Part 3 of 4: Increased Activity
Lose ten pounds fast #1 Walk for 2 minutes out of every half an hour. Do not sit for longer than 30 minutes at work or at home. Increase the activity ratio on the weekends.
Lose ten pounds fast #2 Prop up your computer, so that you can stand for a portion of your day. Walk around between phone calls or work projects.
Lose ten pounds fast #3 Replace your commuting vehicle with a bike. People can lose weight very quickly by biking or walking to work.
Part 4 of 4: Exercise
Lose ten pounds fast #1 Aim to do at least 75 minutes of intense cardio activity, 150 minutes of moderate aerobic activity every week. Split up your workouts over 5 to 6 days for quicker weight loss.
Lose ten pounds fast #2 Do interval-based exercise. Do up to 2 to 5 minutes of intense resistance or speed followed by a 2 to 4 minute recovery period. You will burn more calories in less time.
Lose ten pounds fast #3 Try for at least 20 to 30 minutes of cardio activity at once. You will burn more fat after you burn your calorie stores, which takes 15 minutes for most people.
Lose ten pounds fast #4 Learn to use free weights or weight machines. Strength training for 30 minutes 3 times per week will speed up weight loss as it speeds up your metabolism.
* Learn proper form with a physical therapist or personal trainer before you work out with weights on your own. Use a mirror as you begin to check your posture and avoid injury.
* Use a weight that you can only lift 8 to 10 times. Do 2 to 3 sets of the exercise. Make sure you focus on lifting and returning the weight slowly, instead of swinging the weights.
* Alternate the areas of the body you work on. Do arms 1 day and legs the next day, so that your muscles have a chance to rest. Try to do 4 exercises for each area of the body, so that you are building muscle tone.
Lose ten pounds fast #5 Do body weight exercises. Also ask a personal trainer to teach you how to do planks, side planks, mountain climbers, push ups and pull ups. Flow yoga, barre, Pilates and TRX bands are great ways to learn body weight exercises.
No comments:
Post a Comment