Weight Loss is no easy task whether you want to lose a lot of weight or only need to lose a couple of pounds to reach your goal weight!
Fad diets, quick fixes and new “Magic” diet pills are advertised in the market almost on a weekly basis.
Yes, and let’s admit it, it can be rather tempting to rush for a quick fix.
However, don’t be fooled, there is only one true procedure to follow to achieve weight loss and that is your diet and exercise routine!
However, a healthy, nutritious diet forms a huge part of losing weight rapidly.
Whilst there are structured diets available out there that are based on science, we will focus on how you can adapt your daily diet to be a part of the fastest ways to lose 10 pounds!
The Fastest Ways To Lose 10 Pounds
Here are the best ways to lose weight quickly and effectively without crash dieting or following fitness fads.
#1 – Add More Protein:
Add quality protein to your daily eating plan is highly beneficial to assist you to lose 10 pounds fast.
Quality sources of protein such as eggs, and lean meats etc. will keep you satiated even hours after you consumed it, in comparison with simple carbs which will spike your body’s insulin levels!
However, it is important to take into consideration the right quantity of protein you need according to your size, otherwise you may gain weight when you are eating too much!
Your protein requirement will be about 0.36 grams per pound of your body weight. When you are aiming to build muscle mass, this amount can get higher.
However, this formula can be seen as a good point to start.
#2 – Consume whole foods and avoid processed foods:
Lets face it if you don’t follow your diet with commitment your efforts at the gym will have no meaning.
It is a fact that you will get out, depending on what you put in. So to get the best results and lose 10 pounds quickly, you have to stick to your diet strictly.
Avoid diets which cut out fats and carbs completely, as you will stay hungry and your attempt to shed those 10 pounds can be a failure.
#3 – Avoid Alcohol:
Avoid alcohol as it only contains empty calories and won’t be beneficial to your waistline. Your body is unable to store alcohol.
When you consume it, it is necessary to burn it instantly, as it will be directly stored as nothing else but fat! Another downside of alcohol, it acts as an appetite stimulant.
The best advice is to avoid the bottle completely!
#4 – Cutting Back on Sugar & Starches:
It is crucial to avoid sugars and starches whilst you are attempting to get rid of 10 pounds.
However, whilst simple carbs, white breads and desserts can be good for energizing a workout, but when they are not used, they will trigger the excretion of insulin, which is the body’s principal fat storage hormone.
When your insulin levels are lower, your body will be burning fat rather than carbs, water weight and muscle.
With lower insulin levels, additional water and sodium will be released by the kidneys which can reduce bloating.
#5 – Add a Probiotic:
Following an enhanced diet and having an efficient workout routine, to add a probiotic can be another step to lose weight fast.
Good bacteria are added back into your digestive system by probiotics. Research had shown that frequent occurrences of over indulging in the long term, may cause difficulty for the body with the absorption process when it comes to vital nutrients.
By adding a probiotic that has VSL#3; numerous strains of good-bacteria may result in less body fat deposits.
6. Exercise More Efficiently:
Follow a smarter workout routine and add HIIT (high-intensity interval training) to your program.
HIIT’s objective is burning fat, whilst building muscle mass. More muscle mass, will also burn more calories during your after-burn period, which means after you finished your workout.
Adding HIIT to your exercise regimen will assist you to lose more weight in comparison with just doing cardiovascular exercises alone.
According to Muscle For Life, HIIT comprises of periods when you will be doing high intensity training, pushing your body to reach its metabolic limits, followed up with short periods when you will be doing low intensity exercises which can enable you to recover and regain your breath.
#7 – Add strength training to your workout routine:
Workouts containing severe intensity sessions will enable your body to burn more calories, deriving energy from your fat and glycogen stores.
Including HIIT will also increase your metabolism during the hours after you finished your workout, still burning calories.
Take into consideration that should you add more cardio exercises than 5 or 6 HIIT-sessions on a weekly basis, you can over train, which can interfere with weight loss,
Building more muscle mass will result in getting lean. You can use free weights, exercise bands or your own body weight, which will even make training at home possible.
However, if you have gym membership it is the ideal environment to do all possible exercises.
Don’t Forget To Read: 7 Best Ways For 50 Year Old Woman To Lose Belly Fat
#8 – Increase your activity level outside the gym:
Try to increase your level of daily activity to enable you to burn even more calories for attaining more weight loss.
Your activity level through the day outside the gym also plays a vital role when it comes to weight loss & obesity.
The difference between having a desk job versus a manual job, may amount for approximately 1,000 calories on a daily basis. This equals 90-120 minutes high-intensity exercising.
Bring about simple changes in your everyday lifestyle like biking or walking to work, walk outside during breaks, use the stairs, clean your house and stand more. Doing this will enable you to burn more calories!
#9 – Intermittent fasting to lose weight fast:
Intermittent fasting poses to be a proven and effective tool to shed fat.
You are forced to decrease your calorie intake because you will be limiting your consumption of food to a short time window.
There are a lot of different procedures, like a 16 hour fast having a feeding window of 8 hours, or a 20 hour fast having a feeding window of 4 hours.
Are you considering combining fasting and exercising? Then it will be a wise decision to schedule your fasting not to be at the same time when you are working out.
#10 – Tips to decrease water retention:
There are various other ways which can assist you to shed water weight to look lighter and leaner, such as:
- Drink coffee: Coffee is a good source containing caffeine. According to some studies, caffeine can be helpful in burning fat, whilst losing surplus water.
- Dandelion extract: Dandelion extract is a supplement which can assist in reducing water retention.
- Consider your intolerances: Eating foods to which you have intolerance, like lactose or gluten, can result in the excessive retention of water and bloating. It’s better to avoid foods which you suspect you are intolerant to.
#11 – Follow a Low-Carb Diet:
Following a low-carb diet can be an excellent way to lose weight, whilst it has an inclination to decrease your appetite and causing spontaneous weight loss, without the necessity of counting calories.
✦ How To Determine Your Requirement For Carbohydrates:
There are no specific guidelines what a low-carb diet comprises of and what maybe low for one individual may not be right for the next person.
The optimal carb-intake of a person depends on gender, body composition, age, personal preference, activity levels, current metabolic health and food culture.
Physically active people with a higher muscle mass can put up with much more carbs compared to people who live a sedentary lifestyle. This is specifically applicable on people whose workout routines involve plenty of high intensity exercises such as sprinting or weight lifting.
Another important factor to take into account is metabolic health. When people are suffering from metabolic syndrome, diabetes type II or who become obese, their entire scenario change.
People categorized into such a category are unable to tolerate an equal amount of carbs, compared to healthy people.
✦ Consider your daily intake of carbohydrates:
Removing the unhealthiest carb-sources, like added sugars and refined wheat from your diet, and you are on the path of improving your health.
To be able to experience all the metabolic benefits linked to low-carb diets, you will have to also restrict other sources of carbohydrates.
The following are efficient guidelines to follow:
100 to 150 grams of carbs daily
This can be seen as a moderate intake of carbohydrates. In general it is suitable for lean, active people who are trying to maintain their weight whilst staying healthy.
It is highly possible to shed weight at this carb-intake level, although you may need to control your portions or count calories or both.
Carbs which you can consume:
- Several portions of fruit.
- All imaginable vegetables.
- Average quantities of healthy starches such as sweet potatoes, potatoes as well as healthier grains such as oats & rice.
50 to 100 grams of carbs daily
This level is nice when you aspire to lose weight comfortably, whilst permitting for some carbs in your meal plan. In case you are having sensitivity to carbs, it is a good level for maintaining your weight.
Carbs which you can consume:
- 2 – 3 portions of fruit
- A lot of vegetables.
- Small quantities of starchy carbs.
20 to 50 grams of carbs daily:
At this level the metabolic benefits start kicking in. This is ideal for individuals who have to drop weight fast or who are metabolically unbalanced or are suffering from diabetes or obesity.
Consuming below 50 grams of carbs on a daily basis, your body will go into a state of ketosis, where energy for your brain will be supplied through ketones.
This will probably shut down your appetite, leading tot automatic weight loss.
Carbs which you can consume:
- Plentiful low-carb vegetables.
- Trace carbs from foods such as nuts, avocados & seeds.
- Some kind of berries
You should take notice that such a low-carb diet does not mean NO carbohydrates. There is plenty of room for low-carb vegetables, such as:
- Bell peppers
- Green Beans
- Brussels sprouts
It is advisable to consult with your doctor before altering your diet, because the low-carb diet can reduce your requirement for medicine.
✦ Good Carbs & Bad Carbs
Following a low-carbohydrate diet doesn’t only involve weight loss, but also the improvement of your health.
Thus, your low-carb diet should be based upon whole, unprocessed foods as well as healthy carb sources.
If you are striving to become healthier, opt for unprocessed foods, such as: fish, meats, vegetables, eggs, avocados, nuts, full-fat dairy and healthy fat products. Avoid low-carb junk foods.
Choose carb sources which also contain fibre. If an average carb-intake is your preference, opt for sweet potatoes, potatoes, brown rice and oats, which are unrefined, starch sources.
Refined wheat and added sugar should be avoided or limited.
✦ Burning Fat Easier:
Low-carb diets will decrease the insulin levels in your blood.
Insulin is a hormone which transfers the glucose, originating from carbohydrates, into your body cells.
Storing fat is one of insulin’s functions. Many professionals are of the opinion that the reason behind the fact that low-carb diets function so well, is because they decrease your insulin levels.
Another function of insulin is to inform your kidneys that they must store sodium.
For this reason diets rich in carbohydrates can result in excess water retention.
When cutting your carb-intake, your insulin levels are reduced, whilst your kidneys begin to shed excess water.
People can lose approximately 5 to 10 pounds of water weight during their first days following a low-carb diet.
After their initial week, their rate of losing weight will slow down. However, then the fat will come from your fat storage.
During a conducted study, the scientists used DEXA scanners which are highly accurate to compare low-fat & low-carb diets, measuring body composition.
The dieters following the low-carb meal plan lost considerable quantities of body fat, whilst gaining muscle mass simultaneously.
Studies had shown that low-carb diets pose to be specifically efficient at reducing belly fat.
Fat inside your abdominal cavity is not only highly linked to many diseases, but is also the most deadly fat.
In case you are a novice to low-carb consumption, you will highly likely go through a phase of adaptation, where your body must get accustomed to burning fat as a substitute for carbohydrates.
This condition is known as low-carb flu which is generally over in a couple of days.
After this phase had passed, a lot of people stated that they have more energy, whilst having no afternoon energy-dips which are ordinary when following high-carb diets.
A great benefit you can derive from low-carb diets, is its simplicity. If you don’t like to track anything, you really don’t need to.
With each meal consume protein, vegetables and healthy fats, whilst you can add avocados, seeds, full-fat dairy and nuts.
Following the tips and advice in the article above, will lead you to the fastest way to lose 10 pounds!
Recommended For You –
Now we want to introduce you to the buzz word in diets: The Red Tea Detox Program, which consists of a tea recipe.
The author of the Red Tea Detox Program is Liz Swann Miller, who is a weight loss expert and health professional. In her book about the Red Tea Detox Program, Liz included many other helpful tricks & tips how to burn fat and lose weight.
Liz Swann Miller had to travel to Africa to get this amazing red tea recipe from an African tribal shaman.
The ingredients contained in the Red Tea Detox program are available at an ordinary grocery store.
In the book Liz explains in detail the detrimental effect which toxins can have on the body.
The author also describes the major role stress plays in water retention and weight gain, also covering how the ingredients contained in the red tea recipe, relieve stress!
Short Summary: How Does The Red Tea Detox Program Work?
The Red Tea Detox system is designed for 14 days. Liz is of the opinion that 14 days is the ideal amount of time for detoxing.
Liz claims that you can lose up to 1 pound on a daily basis, which amounts to 14 pounds in 14 days!
You have to consume the red tea on a daily basis by drinking 3 cups along with your meals. However, you can also use it as a snack. The Red Tea Detox system can be repeated as many times it is needed to reach your weight loss goal.
We absolutely recommend this red tea recipe and we are of the opinion that the only thing you can lose, is fat as the Red Tea Detox system contains fat busting properties! Please visit https://www.redteadetox.com/ to get in depth details about the amazing red tea recipe.