How to lose 10 pounds in a week

Losing weight is not an easy task and requires effort and time to stick to it in order to see good results. If you want to see weight loss results in a week's time, without dieting and excessive exercise, then you need to adjust your diet and lifestyle, and to keep exercising every day. So how exactly can you lose weight fast in a week?

Adjusting your diet

Make a diet plan for a week

The diet plan for a week needs to include three meals a day or even extra meals between meals, and be able to plan to eat at the same time every day to ensure that meals are eaten at regular times throughout the week and not missing a meal. Having a meal plan gives you a clear idea of what to eat each day and week, so you can follow the plan without having to think too much about what you are going to eat each day.

Eat a high-protein breakfast

You can eat a small, high-protein breakfast each day that is rich in protein to give your body plenty of energy, maintain your body's blood sugar levels and ensure physical activity throughout the day. Breakfast calories should be maintained at less than 400 calories, eat breakfast at the same time every day, to ensure a diverse and rich breakfast, at least a week can have 2-3 options can be rotated. A better healthy breakfast like oats, add some nuts or dried fruits inside; whole wheat waffles with 1 cup of skim milk.

Eat a balanced lunch

Lunch should be arranged to eat at the same time every day, and to plan in advance what to eat, the calorie content of each lunch is to be controlled under 500 calories, and the week's lunch to ensure variety, can have a variety of choices to rotate. Recommended lunch combinations are: bean tortilla + gazpacho soup + 30g dark chocolate, which is high in protein; spiced rice + cooked tilapia + 50g low-fat vanilla ice cream; vegetable sandwich (250g vegetable soup, 170g low-fat yogurt, 50g grapes) + hummus.

Eat eight portions for dinner

Eighths of a week's dinner is enough to not overload the body's metabolism and to not make the calories indigestible and turn into fat. Keep your dinner to 500 calories or less each night, with a balance of protein, vegetables and healthy fats, etc. You can also rotate your lunch and dinner choices every day to make a varied diet for the week.

Eat more vegetables and good protein

To lose weight quickly during the week, you need to eat more vegetables, healthy fats and good quality protein. Make sure that your diet contains one serving each of protein sources, low-fat sources, and low-carb vegetable sources. Healthy sources of protein can be soy products, chicken, fish, shrimp, dairy products, etc.; healthy fats are there like coconut oil, avocados, olive oil, nuts, etc. And low-carb vegetables can be eaten like spinach, broccoli, cauliflower, kale, cabbage, lettuce, celery, cucumber, etc. Vegetables are best to choose boiled or steamed, not fried, which can avoid the intake of more fat.

Avoid high carbohydrate and sugar intake

During this week of weight loss, try to avoid consuming high carbohydrates, sugars and animal fats. High-sugar foods and high-carbohydrate foods prompt the body to secrete insulin, the main hormone that determines whether the body stores fat. It is when insulin levels drop that the body begins to burn fat and helps the kidneys to excrete excess water and sodium, thus reducing the weight of water in the body. Therefore, like fries, chips, candy, cakes, sodas, etc. this week time is prohibited, and like red meat and strong flavors of meat such as lamb, which contains animal fat is more difficult to digest, which will lead to a slowing of the body's metabolism, making people fat, so it is also important to eat less or not.

Proper intake of natural sugar

Even if you want to lose weight fast, you need to take in healthy sugar, but to take in natural sugar, not those artificial sugar, you can use low-sugar fruits like blueberries, strawberries and so on instead of candy. When drinking coffee, you can use honey or stevia instead of milk sugar or coffee mate.

Drink enough water

During this week of weight loss, make sure you drink enough water every day, at least 2000ml of water per day. Drinking enough water will ensure that the body's metabolism proceeds more smoothly, making it possible to burn fat more quickly. Be careful not to drink sugary drinks, you can drink lemon water or unsweetened green tea instead of water.

Record the food you eat every day

Record the food you eat every day, so you can help monitor whether you have followed the diet plan, and you can record the calorie intake of food every day, so you can motivate yourself not to eat random food.

Consistent exercise

Develop an exercise plan

You can make a week of exercise plan, generally is recommended that the week time exercise 5 days, rest 2 days, can be adjusted according to their own body's actual situation. You can do some easy exercise every day, such as yoga, walking, etc.; you can also do more strenuous exercise every other day, like jogging, cycling, climbing stairs, jumping rope, etc.. Be careful to grasp the amount of exercise, not over-exercise, to adhere to this plan to the end. In addition to a week of planning, you can also develop a daily exercise schedule, such as what time of day exercise, how many minutes of exercise. Like you can in the morning before work, or every other day at lunchtime, or every night before bedtime fitness. This is more specific to know how it should be carried out.

Warm up before exercising

No matter what exercise is carried out, it is necessary to do 5-10 minutes of warm-up exercises before starting, such as jogging for 5-10 minutes, and then press the legs, high legs, etc., so that the body can sweat slightly, which can help avoid sports injuries, but also to strengthen the effect of exercise.

Appropriate high-intensity training

The so-called high-intensity training, you can do some strength training, that is, like weight lifting, push-ups, flat support, sit-ups, dumbbells, etc.. These exercises can make the decomposition of carbohydrates in the body muscles, to help burn fat quickly.

Perform aerobic exercise

Aerobic exercise can really consume body heat and burn fat, so make sure that this week can carry out 3-5 times of aerobic exercise, like jogging, swimming, yoga, jumping rope, climbing stairs, cycling, etc., each exercise time to maintain more than 30 minutes, can effectively burn fat.

Stretch your muscles after exercise

After the exercise, the body should be muscle stretching, stretching muscle exercise for 5-10 minutes, not only to relieve the tightness of the muscles during exercise, but also to prevent sports injuries.

Adjust your lifestyle

Do not eat out

In this week, do not go out to eat, most of the food in the restaurant contains a lot of fat, carbohydrates and sodium, the seasoning is also more, is extremely detrimental to weight loss. So avoid eating out this week, try to follow the diet plan again, and eat food that can fill your stomach and lose weight.

Develop good eating habits

At the end of the week, it is also important to maintain a healthy diet and lifestyle habits. After this week of diet adjustment and exercise, you can continue to maintain such habits, continue to persist, will get better weight loss results.

Warm Tips

Although the implementation of such a diet for a week, may only lose 2-3 pounds, can not be like other more rapid way to lose 10 pounds, or even 20 pounds of effect, but this rapid way to lose weight is a healthy and safer, for health is beneficial.