It’s easy to lose 10 pounds in a week in an unhealthy way.
We all know that starvation and working out like a maniac can take off 10 pounds quickly. The problem is that when you’re hungry, you may be dropping pounds, but you’re also stressed out and feeling miserable.
Both of those things are unhealthy. And, because starvation is not something you can keep up for long, you always go back to old habits and gain the weight back.
That’s why losing weight fast in a healthy way is so important.
And not just any weight.
You want to lose fat, not water weight. If you haven’t found a way to do this, then you will want to keep reading because we are going to talk about how to lose 10 pounds in a week in a healthy way.
The Old Calories In And Calories Out Method
Cutting calories and burning off extra calories is NOT the best way to go to lose 10 pounds in a week.
For most people, it will work, but it will require a lot of self-restraint and struggle. You will be hungry and your body will send you every signal it can to put more food in it, which will be hard to ignore.
In addition, cutting too many calories and exercising too much can keep weight on. When you are really hungry, your metabolic rate drops in an attempt to conserve energy. So you could actually work against weight loss when you cut too many calories from your daily diet.
7 Big Things You Should Focus On For The Week
It is possible to lose 10 pounds in a week.
It’s all about making the healthiest decisions possible that encourage your hormones and metabolism to work optimally and release fat from your body.
Following are seven things you should focus on that will help you lose those 10lbs quickly.
1. Reduce Inflammation
This is the biggest thing you can do to help your body work optimally and lose weight. Many people eat a diet high in inflammation-causing foods, which makes it very hard for them to lose weight.
Inflammation forces your body to hold on to water weight, messes with your metabolism-regulating hormones, causes insulin resistance, and affects the hormones that influence hunger.
In short, inflammation can halt your efforts to lose weight.
Foods that cause inflammation include sugary foods, fried foods, processed foods, dairy, refined flour, foods that contain additives, and foods that contain artificial sweeteners. As you can see, these are often foods that are high in calories and fat too, which is why they are often cut out of traditional diets.
However, it’s important to note that you may experience inflammation from other foods, too. We all respond to food differently. It’s important to gauge what foods make you feel tired, achy, or generally unwell after eating them and cut them from your diet for anti-inflammatory benefits.
2. Eat Until You Feel Satisfied
Most people eat past the point of satisfaction. We are taught to eat what is on our plate, but often what is on our plate is too much food for us and causes weight gain. Even too much healthy food can cause us to keep weight on.
Instead of focusing on eating a certain amount of food, listen to your body. Your body knows exactly how much food it needs. When you eat to the point of satisfaction, you are listening to the most accurate measuring device you have available to you.
Many people notice this one trick is enough to help them start losing weight quickly. But, in order to lose ten pounds in a week, there are other things you need to do.
3. Make Sure You Are Getting All Your Nutrients
This takes a little more planning, but it is worth it. You need to have enough of each nutrient to help you keep your metabolism working hard and your energy levels up. If your energy levels go down from a lack of nutrients, you will be tempted to eat foods that are counterproductive to losing weight.
The best way to do this is to eat a variety of foods.
Don’t limit yourself. Get as many vegetables and fruits into your diet as you can.
Make sure you include the macronutrients – healthy fat, protein, and carbohydrates in your diet as well.
If you feel like you are missing certain nutrients in your meals, take whole food supplements. Whole food supplements are absorbed well and can balance out your nutrient needs.
4. Get Enough Sleep
Sleep is essential to quick weight loss.
Without enough sleep, hormones such as the growth hormone, leptin, and ghrelin can become imbalanced, which will work against your efforts to lose weight.
Your cravings for food will increase and your body will have a harder time releasing the fat from your body.
In addition, getting too little sleep can raise cortisol. That activates fat storage in your body and depletes nutrients despite how healthy your diet is.
5. Don’t Over Exercise
Exercising too much can actually cause you to hold on to weight.
Too much exercise will cause your body to go under stress and release cortisol.
Moreover, the harder you work out, the more you will want to eat, which could trigger big food cravings that lead you to the path of overeating.
If you don’t like to meditate, it’s time to find a way to embrace it. When it comes to quick weight loss, meditation will help you:
- Stay present and focused on your goal.
- Practice mindfulness, which will help you avoid overeating.
- Reduce stress, which will reduce cortisol and keep your body running smoothly.
- Help you stay in a good frame of mind where healthy decisions come easy.
- Promote better sleep.
Find a good meditation and practice it daily during your 10-day weight loss plan. You will be amazed at how just a few short minutes will impact your weight loss efforts.
7. Drink More Water
Lastly, cut out the other drinks (including the diet drinks with artificial sweeteners) for this week and drink water.
Not only does it have zero calories in it, but research shows that it actually increases the number of calories you burn. In fact, energy expenditure can increase by up to 30% after drinking water and the effect can last up to an hour.
In addition, water helps to reduce hunger and reduces water retention.
This Is About Changing Your Lifestyle
As you can see, all seven of these things will require a slight lifestyle change.
For instance, you will need to eliminate inflammation-promoting foods from your diet and eat foods that are anti-inflammatory. That will take some planning and a trip to the grocery store.
But, the effort you put in will give you the results you want. You can’t do the same thing you’ve been doing and lose 10 pounds in a week.
The first ten pounds will come off relatively easily because you will be making a big switch in lifestyle.
Your body will naturally react positively and quickly as it enjoys its new sense of balance and health. And the great thing about the above seven things is that you can continue to do them for continued weight loss or weight maintenance.