How to Lose 10+ Pounds in 7 Days: 9 Tips You Need to Know
Wondering how to lose 10+ pound in 7 days? Perhaps you need to get in shape for a big upcoming event, like a wedding or high school reunion. Yet, you don’t know how you are going to achieve such rapid weight loss. Fortunately, you can use the 9 easy strategies covered here, as a guide to drop those extra pounds and look your best.
3 Vital Steps For Rapid Weight Loss
When trying to figure out how to lose 10+ pounds in 7 days, you first need to make 3 radical changes. This probably isn’t news to you, as to make such a dramatic shift in your weight in such a short time, you must make sweeping modifications. Consider that a pound of fat holds an incredible 3,500 calories, and you’ll start to realize that you have your work cut out for you. Fortunately, by following these 3 straightforward steps you can jump start the process, to truly achieve your weight loss goal in only a week.
It’s doubtless not a shock that what you eat is important as how much, because different types of food affect your body differently. How so? Simple carbohydrates and sugars are doubly bad when trying to drop excess pounds, because they cause insulin to be released. It is insulin’s job to sweep extra sugar out of your bloodstream, in order to keep your blood glucose within the correct range (and not too high).
While this is helpful for preventing a whole host of problems, unfortunately insulin does this in large part by sweeping the excess sugar into your fat cells. To make matters worse, your abdominal fat cells are highly insulin sensitive – which is why it is so easy to put on weight around your midsection. In addition, insulin sends a signal to your body to slow down burning of the fat already on your frame. So, all told, insulin ramps up the conversion of calories in your diet to fat, while at the same time slowing down the burning of your existing fat stores!
All of this means that if you are to lose weight, you must avoid simple carbohydrates and sugars at all costs. Remember, it is not just about their caloric content, but how they impact your body’s systems as well.
The second step is to create a calorie deficit in your diet, which is vital if you are to lose weight. However, it is important that you don’t go below 1200 calories a day, which is considered the minimum safe amount to eat daily. Also, it is a good idea to take a quality multivitamin, as this will help keep you healthy and can even lower cravings. How? Sometimes, deficiencies in vital nutrients or minerals will cause you to crave foods that contain them, which is your body’s way of letting you know that it is in desperate need of these substances.
To create a calorie deficit, use an online calculator to get your basal metabolic rate (BMR), which will tell you how many calories you burn for your size, weight and activity level. Then, eat 500 calories less than this figure, to create a calorie deficit in your diet.
While you may be incredulous, many so-called hunger pangs are actually thirst instead. Though this isn’t always the case, more times than not you are actually thirsty when you go to the kitchen in search of food. There are two ways to tell if you are truly hungry.
First, drink a full glass of water and then wait 20 minutes – if you still feel hungry then it is time to eat. Second, think about the foods that sound good to you. Do they all have high water content? If so, you are likely in need of a drink, NOT a snack. Not only will staying hydrated help you lose weight as you flush toxins out of your system and lower your salt levels (which cause you to retain weight adding water), but it can help you to avoid eating calories that you don’t need as well.
4 Foods to Eat For For Rapid Weight Loss
By eating certain foods you’ll have a fighting chance at achieving your weight loss goal in just 7 days. The first food to eat as often as possible is celery, as this item actually requires more calories to digest than it contains. What does this mean? Simply put, you actually burn calories when you eat celery! Clearly, this makes it an obvious choice, when you’re trying to shed extra pounds quickly.
Second, lean chicken or turkey will be your staple protein, as they are both low in fat content and have another benefit too. Of all the food groups, protein takes the most energy to digest, using up about a third of the calories ingested during the process. So, if you eat a lean chicken breast that is 300 calories, your body uses up 100 of those calories just during digestion. Again, this is the kind of math that will help you in your quest to lose weight.
Third, low starch vegetables are a terrific option, as they fill you up fast yet they are very low in calories. Why low starch? Higher starch vegetables are higher in sugars, which can trigger the insulin release that you absolutely must work to avoid. That means staying away from sugar snap peas, potatoes and carrots. Great options instead are broccoli, cauliflower, spinach, kale, lettuce, radishes, onions and tomatoes. One note about tomatoes though – be sure to drink plenty of water along with them, as they have a high acidic content that could stagnate your results.
Fourth on the list are beans, which may seem like an odd choice. However, when asking how to lose 10+ pounds in 7 days, they are a terrific addition to your diet. Beans pack plenty of fiber, which helps you to feel more satiated for longer. Also, though they contain starch, it digest slowly and evenly – eliminating harmful blood sugar spikes that cause insulin to be released. Finally, beans are nourishing, providing a healthy dose of protein with every serving.
2 Ways To Maximize Your Exercise Results
We’ve covered a variety of stellar diet strategies in the last two pages, but when asking how to lose 10+ pounds in 7 days you can’t afford to ignore exercise. The good news is, there are 2 ways to massively boost the effects of your exercise program, which can produce astonishing results.
First, to hit your weight loss goals you should use the HIIT method. What does this mean? HIIT stands for High Intensity Interval Training, and it has received a lot of attention recently – for good reason. However, like many topics in the weight loss field, there has been some debate if the studies truly show it to be as effective as some claim it to be. However, aside from the hype, HIIT is a tremendous workout that combines moderate level cardio with high intensity exercise, to create the best of both worlds.
It works with any cardio exercise, whether it be running, jogging, biking, skipping rope, using an elliptical machine, etc. For a HIIT workout, you simply perform 2 minutes of moderate intensity exercise, followed by 20 seconds of high intensity, then back to 2 minutes at the moderate level. You continue through this cycle for about 15 minutes, making it a much faster workout as well, when you consider that many people do traditional cardio for 30 or even 60 minutes.
Second, you should work out first thing in the morning BEFORE you eat. Why is this? When you do so, while you may feel a bit more sluggish, your body will be forced to dip into its energy reserves. Energy reserves is another way of saying fat, so this approach will help you to melt off those extra pounds. In addition, you should wait one full hour after your workout is finished to eat, as this is when your metabolism is the most ramped up by your exercise program. If you forego breakfast for 60 minutes post-workout, your body will use your stored fat instead.
/This article should not be substituted for advice from a qualified medical professional. Follow the instructions of this article at your own risk, and you should always consult with your doctor before beginning any new diet or exercise plan.
In addition, the techniques used to achieve rapid weight loss in just 7 days are sound. However, to achieve a larger amount of weight loss over a much longer period of time (like 3-12 months) you may have to alter your approach a little. Taking in enough healthy fat in your diet may actually help you lose stored fat on your body and make your weight loss sustainable – but in the long run only. To achieve 10 pounds of weight loss in just a week, you have to take a more stringent approach./