How To Lose Ten Pounds In A Week – 7 Steps Guide on Losing Weight

how to lose ten pounds in a week

This guide will simply help you to achieve a great results on your quest to lose ten pounds in one week with no side effects. You will only need to be a good student and follow through the plan accordingly.

This guide is very simple to follow and will give you the results that you expect, all you need is to follow the steps and stay motivated to the end of the whole process (don’t worry, we will motivate you all the way to the end of it).

How to lose ten pounds in a week – a short description:

1. Find your motivation,
2. Where do you stand,
3. Counting calories,
4. Your daily diet plan,
5. Your daily activities,
6. Additional material to keep you on track and fully motivated,
7. Precautions and Recommendations.

1. Find your motivation – Know your WHY!

First of all, before you begin to read forward you will have to answer on one simple but crucial question:

Why do you need to lose that ten pounds in the first place? Do you have some important event approaching in the next period, or maybe you just want to get rid of those extra ten pounds that make your clothes to look like you have picked the wrong size, or maybe you need more energy, and to look better in front of the mirror, the list goes on and on…

It would be better if you write the answer on a piece on paper and post it somewhere in front of you to stay your reminder on why you are reading this. It should look something like this:

I want to lose ten pounds in one week because, (your reason for doing this).

You have to know you reasons, otherwise you won’t be able to reach to the final goal at the end of the week, and so stay focused and believe that you can do it. And you will, you know you can and we will guide you through the whole process.

Next question probably would be – How can i lose 10 pounds in a week?

So here it is, the ultimate and complete guide on how to lose ten pounds in one week

2. Where do you stand?

Now let’s see where you are at this moment and to do some analysis and determine your healthy weight in the chart below:

body mass index chart

Defining how much your weight needs to be is not an easy task and sometimes the above chart doesn’t need to be taken as granted, so use it just for orientation.

What gives you a better and more valuable information is your BMI (Body Mass Index) which presents the amount of fat that you carry in your body. That can simply be calculated with the using of the next chart below. Click on the image for larger view…

how to lose ten pounds

If you cannot find your measurements in the chart above then you can use this BMI calculator…

Powered by BMI Calculator

 

Now since you know what is your current weight situation we will need to analyze the calories that you’ll need to burn in order to make our lose 10 pounds in 1 week goal a reality.

3. Counting calories

counting calories

Consume less calories than you lose every day. This is actually the whole key to be able to lose weight. Even though the idea might be very simple, the process is definitely difficult.

It will take 3,500 calories to lose one pound. Which means that you have to lose 3,500 calories more than consumed with meals.

  • Realize that you will have to work out to be able to burn off ten pounds in a week. Skipping meals just isn’t an alternative. Actually, skipping meals can make weight reduction tougher, particularly right after you are finished with your diet plan.
  • Realize that you are burning off calories when performing activities including walking around, climbing up stairs, as well as breathing. It definitely won’t be lots of calories, however you don’t need to plan to eliminate all your calories engaging in difficult workout.
  •  In order to lose ten pounds in one week, you will have to eliminate 5,000 calories extra than consumed every day. Which is a whole lot. This is not supposed to scare you; it is just as a reminder of how challenging losing ten pounds in one week really is. Ready yourself for the really hard, serious trip!
  • Simply to offer you little bit of a concept on how much this is, look at this: any 160 lb. individual burns up around 1,000 calories actively playing soccer for 1 hour and 30 minutes. Which means you’ll have to participate in competitive soccer around 7.5 hours through the day to lose 5,000 calories. Absolutely not unattainable, yet not easy!
  •  Know that an average person melts away around 2,000 calories every day engaging in regular activities. Which means that in case you take in precisely 2,000 calories with meals each day, you are going to remain exactly the same – you will not get or reduce weight.
  • When you want to lose weight, since you possibly do, a normal functioning individual will need to consume no less than 1,200 calories on a daily basis, no matter what their diet program will be. By eating 1,200 calories, you’ll need to burn 4,000 calories per day to fulfill your ultimate goal.

4. Your daily diet plan

This diet will be very simple, yet very powerful. It was created by doctors and is a quick diet that had helped lots of patients to lose good amount of weight before surgery.

10 Pounds in 1 Week – Diet Overview

The individuals that did this diet reported having high level of energy and no need for sweets. This diet also detoxifies the whole body.

Those that would like to use this diet may lose up to 17 pounds in only one week by consuming a special soup every day (the recipe will be given below) together with the daily diet plan. So here it goes…

lose 10 pounds diet plan

5. Your daily activities

Since the already given diet plan will burn you a lot of calories for you each day, we won’t do an extremely heavy workouts, cardio or weight training. But we can still support the whole fat burning process with a light daily routines that will burn extra calories and will make the reach of our goal a sure win. So keep reading on…

lose weight daily routines

7 Quick Tips to help you to lose more weight with your family or friends

Consider these 7 simple tips to add new routines to your family life:

  1. Go bicycling together as a family.
  2. Teach your little ones how to roller skate by teetering on skates again yourself.
  3. Go swimming at the local beach or pool and take swimming instructions if you don’t know how…they are available for both children and adults on every level.
  4. Go on a nature hike/hunt in the park or backyard with a list of outdoor items to find.
  5. Take advantage of the season to visit farms and pick your own produce…you get exercise picking the produce and nutrients eating it.
  6. Schedule a walk around the block after dinner every night.
  7. Simply play together by throwing a ball, tossing a Frisbee and running around.

Playing and enjoying casual sports together reduces stress, burns calories and gives your family a perfect time filled with happy memories.

Now we would like to give you some very interesting and effective tips that also can be used every day, even after you reach your desired goal to lose ten pounds in a week you should implement this routines in your everyday life and in a few months you will be amazed of how great you look and feel. We represent you the

4 Tips that will help you to lose ten pounds faster

  1.  To lose ten pounds in one week, give up eating in the evening. Never allow on your own any kind of food – just water – after 5 p.m. Stay away from caffeinated drinks in the evening also so that you will not disrupt your sleep at night that is also very important for losing weight. Go to sleep earlier in case you are hungry. This will assist you slim down more quickly.
  2. Among the tips for losing Ten pounds in one week would be to consume green leaf tea. Green tea doesn’t have any calories (if ti’s unsweetened) and it has been proven to speed up metabolic processes. Purchase a container of mint or even cultivate a little in your yard. Make your very own green leaf tea, and also include ice, by using mint leaves to actually provide it with an uplifting taste.
  3. To be able to lose ten pounds in one week, don’t think about consuming anything apart from unsweetened herbal tea, water and coffee without any added sugar. Don’t consume any synthetic sweetener since it makes you heavier simply by messing up the glucose levels. Stevia sweetener doesn’t have the same impact on blood glucose levels and it is a plant therefore stevia or perhaps Truvia is appropriate. Don’t consume alcohol.
  4. Stay away from salt as well as sodium above all else. Men and women eliminate plenty of water mass the very first 7 days on the diet plan by simply removing sodium. This will be what you need as well due to the fact that sodium would make a person looks fat. Reduce way back on salt for that week so you can reduce the bloat and bodyweight.

6 Ways To Reduce Your Salt Consumption

Experts have already told us that excessive salt in your diet can lead to high blood pressure and an increased risk for stroke or a heart attack. Despite these facts, Americans continue to consume too much salt in their daily diets.

The issue has become so prevalent that the American Heart Association, the American Dietetic Association, the American Medical Association and the U.S. National Institutes of Health have joined forces to launch a campaign designed to cut the salt intake of Americans in half. In fact, the American Medical Association is even urging the U.S. Food and Drug Administration (FDA) to withdraw salt’s “safe” designation.

The recommended FDA limit for salt is 2,400 mg daily while the Institute of Medicine recommends no more than 1,500 mg daily. However, the average American consumes between 4,000 to 6,000 mg of salt each day.

Consider the following 6 Ways to Reduce your salt consumption:

  1.  Read labels and identify food with a high sodium content so you can eliminate them from your diet.
  2. Make sure your salt intake does not exceed 1,500 to 2,400 mg daily.
  3. Use herbs and spices to season your food at home rather than salt.
  4. Ask for unsalted menu selections when you are dining out.
  5. Take salt out of the recipes you make at home.
  6. Remove the salt shaker from your kitchen or dining room table.

By limiting the salt in your diet, you can avoid high blood pressure, stroke and heart disease related to the excessive consumption of salt.

6 Tips you can apply in your everyday diet today:

  1.  Separate the regular serving by two and preserve the remaining for later. You will feel full on much less food rather than you think.
  2. Go vegetarian. Generally, vegetarians have actually reduced body weight compared to their meat-eating friends. Stick to their lead at least up until you drop some weight.
  3. If you’re unable to follow a plan continuously, try out reducing your calories toward 650 per day only a couple of days weekly and eating normally the rest of the days. One research suggests this provides defense against breast cancer and also assistance with losing weight.
  4. Minimize the flour. This short-term reduction of floury meals such as white breads and also pastries can certainly successfully kick-start your lose ten pounds plan.
  5. If really need to lose Ten pounds in One week, you will need to consume six or even more small meals. There actually is no alternative way to help keep your metabolic rate excited during the day. Pick a medium-sized plate and try to load that up nearly every Four hours and consume everything.  Although you can keep to the principle of three full servings and three snack foods, it is advisable to select natural meals. Anything processed certainly will not assist you to lose 10 pounds in one week.
  6. Neglect the Very first Meal Which Jumps in Your Mind. Now you are following all of these recommendations to prevent you from craving. However let’s say you sometimes realize you are hungry but it is not your time to eat? Go eat and get pleased! The main thing here’s not to consume just what your brain first turns to (like, Crispy treats or even chips) but rather get some high-fiber cereals.

An important point, since when beginning any diet plan, it is recommended to take a multi-vitamin. It is always good insurance when you are altering your food routines, for even the better. Have a once-a-day multi-vitamin as well as 500 milligrams of calcium.  Dropping pounds and keeping the weight off simply by improving exactly what and how you consume food is a wonderful health supercharge, and also making certain you do not run short of micro-nutrients along the way just increases the experience.

Sleep Your Way To Lose Ten Pounds In A Week

Can you really sleep your way to better shape?

sleeping for weight loss

While a healthy diet and regular exercise are key to fitness success, you also need to get enough sleep to fuel your weight loss routine.

A lack of sleep causes impaired concentration, mimics the symptoms of impaired glucose intolerance which even leads to hypertension and diabetes. Your weight loss efforts are negatively affected when you lose sleep due to lack of energy to properly handle body processes.

Consider these 5 ways to get enough sleep every night for improved overall fitness:

  • Make your bedroom an oasis where you do nothing but sleep.
  • Don’t eat heavy foods two to three hours before going to bed.
  • Avoid caffeine, nicotine and alcoholic beverages for at least three hours before bedtime.
  • Minimize stress with a warm bath or meditation to calm down before bed.
  • If you have ongoing trouble getting to sleep, visit your doctor to find out why.

Yes, you really can improve your fitness level with a good night’s sleep every night.

6. Additional material to keep you on track and fully motivated

losing weight motivation

7. Precautions and Recommendations

Always consult your doctor before starting a rigorous weight loss routine like the one suggested in this article, especially if you suffer from high blood pressure, heart problems or maybe you are recovering from a previous health condition. The best advice for everyone would be to choose the slower path when it comes to weight loss. It is much safer and healthier way to lose pounds and be healthy. So take in consideration the other material for weight loss offered on this site and you will be amazed of how simple and fun the weight loss can be.

Don’t allow people tempt or even talk you of your losing weight plan, be strong. Identify and make contacts with a help and support group of like-minded individuals that can exercise and diet with you. Decide to lose 10 pounds. This is a really obtainable objective, it’s a great groundwork to create on, and also ten fewer extra pounds can produce an improvement in your overall health. So stay focused and dedicated to your lose ten pounds plan.

4 Quick Weight Loss Facts For Men!

quick weight loss

Though a ton of information exists for women who want to lose weight, there are less resources for men seeking to shed a few pounds without becoming a bodybuilder or fitness guru. As a result, many men follow an improper regimen and wind up frustrated.

 

While certain guidelines for fitness are set for women, they vary slightly for men.

 

 Here are the 4 facts for quick weight loss:

 

1. Many resources state you can go as low as 1,200 calories to lose weight without entering starvation but men should have 1,500 because of greater muscle mass and a different metabolic rate.

 

2. To burn calories without sacrificing muscle, men should engage in 20 to 40 minutes of high intensity cardiovascular exercise at least 3 times weekly.

 

3. Because fat is stored in the upper body in most men, they lose pounds quickly and must continue exercising to avoid loss of muscle mass or flabbiness.

 

4. Additionally, protein is often pumped up when it comes to quick weight loss and fitness for men. While protein is essential to help rebuild and repair muscles after you exercise, 15 to 35 percent of your total calories from protein is enough to satisfy this need.

 

When men have all the facts about fitness, it makes it easier to lose weight and look great.

How to Plan an Effective Weight Loss Workout Routine

weight loss workout routine

Seeing аѕ һοw tһеrе are whole libraries οf advice on effective weight loss workout routine available online, I shan’t waste уοur time аnԁ ɡеt rіɡһt іntο tһе meat οf tһе issue. A ɡοοԁ weight loss workout routine really depends οn a single denominator. Yοu. A program іѕ οnƖу аѕ ɡοοԁ аѕ tһе person wһο іѕ following іt. Yοu need tһе intangible qualities οf perseverance, commitment аnԁ a desire tο change уοur lifestyle fοr tһе better. Forget tһе cheesy аnԁ promise given in online аnԁ offline advertisements tһаt offer уοu miracle makeovers аnԁ ‘guaranteed’ workout programs. Tһе οnlу person wһο саn mаkе such a guarantee – іѕ yourself.

weight loss routine

Now wе аrе οn tһе rіɡһt path. Once wе recognize tһе іmрοrtаnt kink іn tһе chain, tһеn I саn mονе οn tο detailing аn effective weight loss workout routine fοr уοu.

Weight Loss Workout Routine – Diet

Diet. It іѕ tһе single mοѕt іmрοrtаnt word I wіƖƖ uѕе. Nο training wіƖƖ work without a ɡοοԁ, сƖеаn supporting diet. Forget fаѕt-food culture аnԁ forget ‘аƖƖ іn ones’. Wһаt anyone needs іѕ a ɡοοԁ balance οf vitamins, minerals, protein, carbs аnԁ fluids οn a daily basis. Putting tһе rіɡһt things іn уοur body wіƖƖ greatly speed up tһе metabolic rate іn уοur body, аnԁ thus burn fаt Ɩіkе never before.

 

Mаkе sure уοu һаνе equal рοrtіοnѕ οf greens аnԁ reds іn уοur diet (vegetables аnԁ meat) аnԁ calorie count Ɩіkе уοu′ve never before. Busy professionals sometimes overlook tһаt fact аnԁ constantly ‘overeat’.

 

Tһе workout routine ѕһοuƖԁ last up tο аnԁ over 45 minutes. Tһаt іѕ tһе effective time wһеn уοur body ѕtаrtѕ tο burn fаt аnԁ уοur heart ѕtаrtѕ tο really work. Mаkе sure уοu аrе аbƖе tο build up a sweat аnԁ constantly change уοur workout. If уοu run fοr a wһіƖе, change іt up. Dο a longer power walk next week. Tһеn try aerobics, join ѕοmе cardio-vascular classes. Keep уοur body guessing wһаt іѕ going tο happen next аѕ, being creatures οf habit, wе sometimes tend tο fall back іntο a routine tһаt аftеr a wһіƖе, іѕ nοt producing results.

 

AƖѕο, insert ѕοmе resistance training wһіƖе уοu аrе іn tһеrе. Alternate between cardio аnԁ weight lifting. Weight lifting іѕ іmрοrtаnt bесаuѕе іt builds up muscle, wһісһ іn turn helps tο burn fаt. Muscle needs energy tο survive οn a daily basis, аnԁ іѕ a calorie burning element іn уοur body. Wһаt’s more, a ɡοοԁ balance οf weight training аnԁ cardio һеƖр tο give уοu tһаt ‘lean аnԁ toned’ look tһаt everyone іѕ going аftеr.

weight loss workout

Mаkе a schedule аnԁ check уοur progress against іt. Mаkе sure tһаt еνеrу week tһеrе іѕ аn improvement, bе іt waist line reduction, weight loss οr increase іn muscle mass. Tһеn уοu wіƖƖ know іf уοu һаνе hit a plateau аnԁ уοu һаνе tο toss up tһе workout.

 

Tοο busy tο ɡο tο tһе gym? Purсһаѕе ѕοmе weights аnԁ basic equipment аnԁ ѕtаrt working out аt home. Anԁ tһе internet іѕ a valuable tool fοr instruction іf уοu ԁο nοt һаνе tһе benefit οf a personal trainer’s advice. Websites Ɩіkе Shape Yοur Body Now һаνе changed busy lives аƖƖ over tһе world, utilising online fitness videos аnԁ valuable advice tο ɡеt people οn tһе rіɡһt track tο a healthier lifestyle.

 

Invariably, tһеrе іѕ οnƖу one determining factor tһаt wіƖƖ іѕ needed іn уοur weight loss workout routine. In tһе еnԁ οf tһе day, tһеrе іѕ nο excuse nοt tο ɡеt ѕtаrtеԁ οr see results. Remember tһе common denominator fοr success. Yοu!

A Best Weight Loss Workout You Can Live With!

Tһе quest fοr tһе best weight loss workout саn bе elusive. Wе аƖƖ want tһе best but һοw ԁο wе really know? Tһеrе аrе basic components common tο superior workouts tһаt саn bе easily identified.

best weight loss workout

Mοѕt trainers agree tһаt aerobics, isometrics, stretching, аnԁ weights аrе common components οf workout plans. Perhaps, һοwеνеr tһе real quеѕtіοn ѕһοuƖԁ probe tһе notion οf one, best рƖаn fοr аƖƖ.

One οf tһе first bubbles wе need tο burst іѕ tһе notion tһаt tһеrе іѕ one “best” weight loss program. Wһаt іѕ best fοr one mау bе totally inappropriate fοr another. Factors such аѕ tһе amount οf weight tο bе lost, tһе time factor involved, targeting specific areas οf tһе body, age, muscle mass tο bе attained аnԁ tһе temperament οf tһе individual losing tһе weight аƖƖ become significant аnԁ ѕһοuƖԁ bе considered.

weight loss workout plan

Many weight loss practitioners һаνе рut together plans based οn a variety οf individual components. Tһеѕе workouts range frοm tһе mild tο tһе wild. If уοur tastes tend toward tһе mild side уοu wοuƖԁ perhaps gravitate toward a program featuring walking, dancing, аnԁ Tai Chi. On tһе οtһеr hand іf a more aggressive program suits уοur needs уοu wοuƖԁ probably gravitate toward a рƖаn οf weights, progressive resistance training, running, аnԁ Pilates.

Probably tһе greatest factor іѕ һοw overweight уοu аrе. A morbidly obese person ѕһοuƖԁ һаνе a workout рƖаn quite different frοm one wһο wishes tο lose һеr Ɩονе handles.

weight loss workout

Without a doubt tһе best аррrοасһ tο anyone wishing fοr аn optimum weight loss workout рƖаn wοuƖԁ involve hiring a qualified trainer wһο сοuƖԁ аѕѕіѕt іn developing аn individual program tһаt best suits уοur needs аnԁ objectives.

Tһе trainer сοuƖԁ further work wіtһ уοur daily routines tο optimize tһе workout experience. In tһіѕ аррrοасһ mаkе sure tһаt tһе weight loss workout program іѕ both meaningful аnԁ enjoyable οr іt mау nοt succeed.

 

Natural Weight Loss

People often want to lose weight fast for various reasons such as attracting the opposite sex, looking their best in social events or work, being fit for your daily sport activities and so much more.

Although a little weight gain won’t hurt anyone, anywhere from 20 to 100 extra pounds is definitely noticeable but with time and hard work, you can definitely get rid of these with some natural weight loss methods.

Natural Weight Loss – Can You Do It?

lose weight naturally

In any case, you might find it is more easier to gain weight rather than losing it. The only case of losing weight is when your usually sick but this is because a majority of the time we have lost our appetite and simply won’t eat. But this won’t do any good because your body will save fat for later when you do finally decide to eat.

natural weight loss

Natural weight loss involves eating low calorie food each day but the problem with this is many of us don’t stick to the plan to lose the weight.

In order to keep up with this process, always have a kitchen chart and a reminder to keep you at your goals. This is a big help for many people and keeps you on the right path. Remember that, natural weight loss isn’t impossible but you need to be well organized to carry this out.

10 Ways To Lose Weight Fast With Water

Losing weight from a medical point of view is a process which involves reduction of the total mass of a human body, as an outcome of fluid, adipose tissue or body fat loss. There are a lot of ways on how to quickly lose weight.

Lose weight fast with water – 10 Tips

lose weight with water

The following are some tips which could come in handy:

1.Drink a lot of water. The human body requires an adequate amount of water to be consumed everyday as part of a balanced diet. Water helps in eliminating toxins and even helps one to be fit. Sufficient water consumption keeps your hunger in check and thereby helps you to stick to the diet you’re following. The best part about consuming water is that it is totally devoid of calories and hence you can have as much as you want.

2.Begin the day by drinking water. Drinking a glass of water first thing in the morning is an excellent way to begin the day and this would also decrease the amount of calories you consume for breakfast as you would need a lesser amount of food intake. Drinking water releases the digestive juices in your body and also lubricates the body’s gastric tract where the aiding of easy food passage occurs.

3.Drink water before having a meal. Drinking water before a meal fills you up and helps you to be satiated even after having a light meal.

lose weght fast with water

4.Drink water while you are eating. This is another great means to lose weight fast as it lets you eat less and feel full faster. It is recommended that instead of having the entire amount in one gulp, one should have it in small sips preferably after one to two bites. This will help the person to feel full as the food will settle faster.

5.Avoid sweetened drinks like sodas. While water is good for your diet, sweetened drink and colas are not. This is because such drinks contain a lot of sugar and other additives which have high caloric values. Opt for diet sodas and colas which contain minimal calories and can work as good substitutes for the sugary drinks. Do note that even diet colas contain fake sugar that can cause cancer so try to avoid such drinks entirely. If you must have some kind of sugary drink, consider drinking all natural, pure 100% juice (apple juice, fruit punch, etc.). They taste great and it’s real, natural sugar, not high-corn fructose syrup.

6.Eat a lot of food that contains more water such as watermelons and tomatoes. Some types of fruits and vegetables such as watermelons and tomatoes consist of as much as 95% water. This helps in filling up an individual without increasing the body weight and it will help you to lose weight fast.

7.Eat fresh fruits rather than drinking fruit juices. Most commercially available fruit juices are sweetened artificially and highly diluted. Fresh fruits on the other hand, contain natural sugars and fiber. When an individual eats fruits, he absorbs a lot of fiber which is essential for the body. Pure fruit juice is ok, however.

8.Yearn for more fresh fruit juices. Fresh fruit juices are better than fruit juices that have added sugars, artificial colors and flavors. There is nothing better than having fresh homemade fruit juice which is high in vitamins and low in calories.

9.Fresh fruits are better than processed fruits. Canned and processed fruits are poor sources of nutrition and do not even contain significant amounts fiber. Moreover, canned and processed fruits always contain a lot of fake sugar which makes them unhealthy.

10.Increase the consumption of fiber. Lastly, the human body requires lots of fiber which can be obtained by including lots of vegetables and fruits in the diet that are essential to lose weight fast.

Weight Loss Tips – Meal Budgeting For Weight Loss

What is meal budgeting and how will it help you lose weight?

weight loss tips meal budgeting

When you plan your finances, you put together a basic budget based on your income versus your expenditures. Dieting works the same way as your finances because what you take in equals calories and the energy you expend burns them.

When you want to take control of your money, you put together a spreadsheet to track your expenses and available cash. To get a handle on your weight, consider this part of the weight loss tips and start keeping a food journal so you know how many calories you are consuming daily and what you are doing to burn them.

Your food journal should include:

1. The number of meals you eat with the calories

2. The time of day you eat

3. A daily tally of calories consumed

4. The number of calories you burn from exercising

Just like getting your finances in order, you can get a handle on your weight loss goals by keeping track of your daily habits.

weight loss tips budgeting

Once you know the total calories you consume and the total calories you burn, you can determine the bottom line to minimize your daily calories with this meal budgeting system and monitor times during the day when you eat the most and make sure you include fitness in your everyday routine.