Quick weight loss can be really possible with the right lifestyle and nutrition.
Ideally, one’s weight loss journey must be arranged fitting to their requirements, body type, and preferences. It's vital to design these programmes in a sustainable manner in order to assure that one isn't negatively affected in the long run.
So, if you're keen on knowing how to lose weight in 10 days, you have come to the right spot for guidance. Here, we list the weight loss diet, lifestyle tips, and exercises to help you reduce a few pounds in 10 days.
Tips To Lose Weight in 10 Days
1. Load Up On Dietary Fiber
One of the best ways to reduce calorie intake is by adding more fibre to your diet which is about 30 grams a day.
Soluble fibre absorbs water and transforms into a gel during digestion while the insoluble fibre remains undigested as it passes through your system. Both types of fibre slow down the digestion process and help you feel fuller for longer.
2. Avoid Consuming Simple Carbs
Simple carbohydrates are quickly digested and cause a rise in blood sugar levels. This, in turn, causes a rise in calorie intake. That is why you must restrict the intake of simple carbs. Avoid refined flour, refined sugar, candy, pastries, packaged foods, etc. that are loaded with simple carbohydrates. Instead, try to consume veggies, fruits, and whole grains, which are great sources of complex carbs or dietary fibre.
3. Consume Healthy Or Good Fats
Not all fat is bad. Most junk foods contain unhealthy or saturated fats, which are responsible for a number of diseases. Unsaturated fats, which are found in olive oil, avocado, and nuts, can help lower cholesterol levels and reduces the risk for heart diseases when consumed in moderation.
4. Incorporate A Workout Regimen
Exercising regularly helps burn calories and enhance metabolism. It also aids in maintaining lean muscle. Lean muscles hold more mitochondria (the cell organelles in which glucose is converted to ATP) which in turn, boosts the metabolism.
Get 4-5 hours of exercise weekly. Choose a workout that you enjoy like gyming, swimming, playing, dancing, etc. Also, make sure you adjust your calorie intake as per your activity level. The more calories you burn, the more calories from healthy food you need to consume.
5. Avoid Junk Food Completely
Carbonated drinks, milk tea or coffee, refined sugar, chocolates, candies, wafers, fries, fried chicken, etc. are some examples of junk food. These are very high in calories as well as unhealthy trans fats which can affect your overall health as well.
However, not all low-calorie foods are good either!.
6. Choose Healthy Snacks
Unhealthy snacking is the biggest offender that causes weight gain. Fries, chips, and cookies do nothing to fill us up but add a lot of carbs, sugar, and unhealthy fats. Opt for snacks that have high fibre content in them. Consume fruits, nuts, seeds, green tea, herbal tea, black coffee, and protein shakes as snacks. Try a well and balanced diet plan for weight loss.
7. Eat Smaller Portions
When you see more food on your plate, you tend to eat more than your hunger. Hence, it is good to serve yourself smaller portions that will prevent overeating and help you lose some extra weight – without giving up on your favourite foods. Eat on a smaller plate to make the portion size appear more than what you can consume.
8. Cook Your Meals
With lots of work and other miscellaneous tasks demanding your attention, cooking your meals can seem like too much of a burden. But if you are looking for weight loss, this can be a great step you can take. You need to keep the calorie count in mind, eat freshly cooked food as it is cost-effective, and helps you control the portion size as well.
9. Drink Enough Water
Drinking enough water is essential for weight loss. Insufficient water intake could be misunderstood as hunger by your brain, which may cause you to overeat sometimes. Have a glass of water when you feel hungry at an odd time.
10. Avoid Getting Stressed Out
Stress activates the secretion of cortisol, which turns on your hunger hormones, causing you to eat more and more emotionally. Stress also increases inflammation in the body, resulting in weight gain.
Whenever you are stressed, go for a walk or run, talk to a friend, sleep, or take advice from an expert therapist. You may also learn a new skill, travel, read, and meditate regularly.
Now, the main question which arises is, how to maintain that weight loss after the 10th day? Here are a few suggestions:
How to Maintain Weight Loss after 10 days?
- Continue being on a low-calorie diet and opt for a diet that fits your routine.
- Continue regularly exercise.
- Get proper sleep and rest.
- Avoid junk food.
- Avoid consuming too much alcohol.
Losing weight in 10 days is possible if you follow some of these tips. Consult your doctor before you start following any weight loss diet or workout plan. Always take help from your trainer while working out. Take proper rest and continue following a healthy lifestyle.