There are plenty of fad diets and weight loss products out there that provide misleading information about becoming and staying fit and healthy. If you stick to the basics, then you will be surprised that losing weight is not so difficult after all. There are, in fact, several tips and tricks that can help you lose a significant amount of weight without sacrificing your well-being.
This article will help you lose weight the healthy way. There is no need to starve yourself. In fact, starvation could cause you to gain more weight.
Below are the 10 basic steps to getting rid of 10 pounds in just two weeks:
- Determine Your Basal Metabolic Rate (BMR)
- Monitor Your Calorie-Intake
- Reduce Sodium Intake
- Love Your Glass of Water
- Consume High Protein Meals During Breakfast
- Do High Intensity Interval Training (HIIT)
- Eat Your Dinner Early
- Do Resistance Training Twice a Week
- Drink Green Tea After Dinner
- Allot a Cheat Day Every Week
Losing 10 pounds is easier when you know your Basal Metabolic Rate. This allows you to find out how much calories you burn without dieting or exercising. To compute for your BMR, check out the formulas below:
For males: BMR = 10 x bodyweight (in kilograms) + 6.25 x height (in centimeters) – 5 x age (in years) + 5
For females: BMR = 10 x bodyweight (in kilograms) + 6.25 x height (in centimeters) – 5 x age (in years) – 161
The result gives you the number of calories that you need in order to mainatin your current weight. The next thing you need to remember is that one pound of fat is equivalent to 3,500 calories. You need to multiply this by 10 pounds, and then divide it by 14 days to give you an answer of 2,500 calories per day. Through this formulas, you can determine how many calories you need to get rid every day in order to start losing weight.
Monitor Your Calorie Intake:
Studies show that obese people tend to underestimate how much sugar they consume every day. If you are like them, then you need to combat it by tracking your calories. There are numerous mobile applications that can help you monitor your calorie-intake, such as MyFitnessPal. You can choose to stay old school by keeping a journal for your calorie tracking.
Reduce Sodium Intake:
One of the easiest ways to lose weight is to reduce the amount of salt in your diet. Salt, or sodium, causes you to retain water which is really heavy. It is not advisable to reduce your water intake. Drinking an adequate amount of water daily will even help boost your metabolism. Just reduce your salt intake and you will be surprised at how many pounds you will lose in a week by doing this alone.
Love Your Glass of Water:
As mentioned earlier, drinking an ample amount of water daily will help boost your metabolism. It can also keep your system regulated. You need to say goodbye to sodas and juices, for now, as they contribute to the unwanted pounds.
The simple sugars in these drinks are also converted into fat, while the carbonation keeps you bloated. If you need to drink anything else aside from water, tea and coffee could serve as better alternatives. You can also add a slice of lime or lemon to your glass of water for a touch of flavor.
Consume High Protein Meals During Breakfast:
You can choose not to chug raw eggs, like what most body builders do every day. However, it is important to consume a high-protein meal during breakfast. Scientists found that doing so decreases your cravings throughout the day as it makes you feel full longer. Consuming high-protein foods will also provide more fuel to your muscles. Aside from eggs, you can consume Greek yogurt or a protein shake.
Do High Intensity Interval Training (HIIT):
This training method allows you to burn more fat in just a short period of time. Busy people will largely benefit from this type of workout, since it requires less gym time. A basic HIIT session is done on the treadmill. You sprint for 30 seconds, and then recover by walking or jogging for 60 seconds.
The recovery time allows your heart to keep pumping, burning more calories during active rest. You need to continue doing this interval for over 20 minutes. Even with such a short workout time, HIIT will let your body continuously burning fat throughout the day. Perform this workout at least three times a week for better results.
Eat Your Dinner Early:
Eating your dinner before 6 PM allows your digestive system enough time to work through your food before you go to sleep. This might be difficult to do for people with a hectic work schedule, but this is one of the best ways to lose weight. Your body works on your meal for three to four hours. Eating dinner an hour or two before bedtime will just make you gain more weight as you need less calories when you sleep.
Do Resistance Training Twice a Week:
Building muscle is necessary in order to increase your metabolism. Doing cardio will help you burn fat, but building muscles will keep your body torching calories even when at rest. Muscle is heavier than fat, so you do not want to workout like a body builder if you want to drop the weight.
What’s great about resistance training is that you can do this at home on your busy days just have the necessary weights readily available. You can also perform HIIT for this type of workout. If you are new to resistance training, you will need the guidance of a licensed trainer as you can get injured.
Drink Green Tea After Dinner:
Studies show that green tea contains antioxidants that help you burn fat. You need to drink at least a cup or two of green tea per day in order to reap the benefits. However, if you want to burn more calories, you should be drinking at least a liter after dinner. This will allow you to burn about 80 calories.
Allot a Cheat Day Every Week:
You need to give yourself one cheat day each week in order to keep the weight off. It helps you avoid binge eating as you have something to look forward to every week. Still limiting your calorie intake, the cheat day allows you to eat your favorite foods in moderation. You need to eventually learn to make wise food choices during your cheat day. This will keep you feeling healthy, even when you eat your favorite food.
Follow these 10 simple ways and you will start dropping the pounds off within two weeks. You can continue following these steps until you have reached your ultimate fitness goal, and keep the unwanted weight off for as long as you can. It may seem difficult at first, but you will be proud of yourself once you have successfully achieved your dream fitness level.
Always think on the positive side and be well aware of the food that you intake. Read the labels and ingredients. You might be surprise how fast you can reach your fitness goal if you eat foods that are rich in fiber, no preservatives and low in gluten. Opting for good and healthy foods all throughout the week will give you good insights into the food that you should be eating daily.
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