Occasionally through out the year, there comes a time when we all look to drop a considerable amount of weight in order to get ready for a particular holiday, vacation or fit into a dress. Dropping weight too fast can potentially jeopardize our health, nonetheless, there are some very healthy ways individuals can lose weight and keep it off for good in a short amount of time. Here are ten tips to consider to lose 10 pounds in ten days.
1. Monitor caloric intake
One of the biggest mistakes that most people make when beginning a serious diet is not knowing how many calories they should take in to create a caloric deficit. In order to lose weight, you should strive to eat anywhere between 10-12 calories per pound that you weigh. For a 150 lb woman looking to get down to 140, you should not beating anymore than 1800 calories. Calories matter the most when it comes to weight loss.
2. Monitor macronutrient intake
On top of knowing your daily caloric intake requirements, individuals should eat a balanced diet filled with low-glycemic carbohydrates, healthy fats and natural sources of protein. Eat at least one gram of protein for every pound that you weigh, from there take in no more than 100 grams of carbohydrates and no more than 15-20 grams of fat.
3. Eat real, whole foods
The key to losing weight is to eat real, natural whole foods such as lean meats, fruits, vegetables, whole grains, nuts and seeds. Avoid all processed foods such as deli meats, breads, pastas, and other products that refined and bleached.
4. Cut back on starches
Starches are the number one reason why the majority of people have weight issues. Immediately cut back on eating breads, pastas, cereals, bagels and other baked goods that are made out of white flour. Despite the fact that there are so-called “whole wheat” and “whole grain” breads and pastas, thse foods are still relatively high on the glycemic index, which can easily lead to weight gain.
5. Stop drinking alcohol
Alcoholic beverages are high in sugar and will easily lead to fat gain. To easily drop weight within a week and a half, stop drinking alcoholic beverages period. Drink nothing but water and unsweetened teas.
6. Avoid sugar in all forms
Avoid eating foods and drinks that contain any amount of sugar. Processed table sugar is the easiest weight to compromise a diet and can easily lead to fat gain. Avoid sodas, drinks and other foods that contain high fructose corn syrup and other sweetners.
7. Lift weights
The key to dropping weight in a timely fashion is to workout with weights in a high intensity. Weight lifting, especially when done as a circuit, will help shed excess body fat quickly by not only burning a lot of calories but even producing fat-burning hormones such as testosterone, human growth hormone, insulin growth-like factor one and thyroid stimulating hormone.
8. Perform Fasted Cardio
Another effective way to drop weight correctly is to perform low impact steady state cardio on an empty stomach right as you wake up. Since your body is already in a glycogen-depleted state, the body will easily use fat for energy while performing this form of cardio. Fasted cardio combined with caffeine and yohimbe will burn fat off quickly.
9. Take a fat burner
If you do not like drinking black coffee, the best way to use caffeine as a fat burner is through a thermogenic supplement. These supplements are available in both pill and powder form and should be taken 20-30 minutes before working out. Avoid taking fat burners and other thermogenics at night.
10. Get rest
Get plenty of rest. Individuals should sleep seven to nine hours a night in order to help muscles recover from working out. Also, ample amounts of sleep will help reduce cortisol levels. Cortisol is a hormone that will make individuals more insulin resistant, thus making it hard to lose weight.
Following these rules, individuals should expect to lose around three to four pounds of fat, and can easily drop another eight pounds of water weight.