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:
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…
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
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…
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…
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:
- Go bicycling together as a family.
- Teach your little ones how to roller skate by teetering on skates again yourself.
- 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.
- Go on a nature hike/hunt in the park or backyard with a list of outdoor items to find.
- Take advantage of the season to visit farms and pick your own produce…you get exercise picking the produce and nutrients eating it.
- Schedule a walk around the block after dinner every night.
- 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
- 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.
- 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.
- 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.
- 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:
- Read labels and identify food with a high sodium content so you can eliminate them from your diet.
- Make sure your salt intake does not exceed 1,500 to 2,400 mg daily.
- Use herbs and spices to season your food at home rather than salt.
- Ask for unsalted menu selections when you are dining out.
- Take salt out of the recipes you make at home.
- 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:
- Separate the regular serving by two and preserve the remaining for later. You will feel full on much less food rather than you think.
- 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.
- 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.
- 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.
- 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.
- 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?
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
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.