There is a lot of misinformation and conflicting information when it comes to weight loss. It’s crucial to understand that sustainable weight loss is not about following fad diets or over-exercising. Instead, it requires making lifestyle changes that promote overall health.
By consistently implementing the following nine weight loss tips, you can achieve your goal of losing up to 10 pounds in just one week. You may even need to update your wardrobe to accommodate your progress!
11. Spice Up Your Life
Breathe new life into your dishes and reinforce your weight loss efforts with the power of cayenne pepper! Capsaicin from cayenne pepper and other spicy foods helps to prevent fat production in our bodies.
2. Top Up Your Protein Intake
A recent study shows that healthy protein intake is crucial to preserving healthy muscles during weight loss, so don’t forget your protein!
Here are a number of protein-rich food sources:
- Lean beef
- Skinless chicken breasts
- Low-fat yogurt
3. Cut the Carbs
Eating a low carbohydrate diet turns on the fat loss switch in your body. The foods you need to really limit for the next three weeks include processed carbohydrates (bread, cookies, pasta, rice) and simple sugars (candy, fruit juice, and soda).
You can easily keep hunger and cravings at bay with these nutrient dense complex carbs:
- Brown rice
- Whole Grains
- Beans and legumes
All in all, your daily carbohydrate quota should not exceed 75 grams. Don’t worry about counting carbohydrates excessively or reading the label for every food you eat. Instead follow this simple tip, if it’s white or comes in a bag or box, don’t eat it and you’re most likely eating the right amount.
4. Forget About Fast Food
No matter how healthy it may claim to be, fast food is almost always laden with heart-clogging trans fats, excessive sugar, and salt that can set you back on your journey to lose 10 pounds in three weeks.
Worse yet, these meals are high in calories whilst low in nutritional value, making them a terrible choice for fuel. Before you know it, you will have broken the cardinal rule of calories in vs. calories out!
5. Watch Out for “Hidden Calories”
There’s no need to completely forgo your favorite condiments, just make sure you are aware of their true caloric impact. It’s easy to go overboard and negate much of your hard work!
Go easy with the following condiments and toppings, they are surprisingly heavy in calories:
- Salad dressing
6. Stop Doing Hours of Slow, Boring Cardio
Forget about spending hours every day on the treadmill to burn calories. The better way to exercise for weight and fat loss is to do interval style resistance training workouts, also known as circuit training.
Circuit training reduces body mass and increases your energy.
Choose a routine that uses compound lifts such as presses, squats, and deadlifts. These exercises recruit the largest amount of muscles per movement, ideal for maintaining lean muscle mass and trimming body fat.
Circuit workouts are easy to perform and are great if you want to lose 10 pounds in three weeks. You can do them with barbells, dumbbells, and machines at your gym. One of the best ways is bodyweight workouts. This is because they can be done anywhere, are effective, and don’t require any equipment.
When you train this way, the key is to choose exercises that train several muscle groups (squats, push-ups, pull-ups, shoulder presses, etc.). This will make the workout more challenging and burn more calories. Select 4-5 exercises to ensure all of your major muscle groups are being trained.
You’ll perform each exercise, one after the other, with no rest between sets. Only rest after you’ve performed the last exercise of the circuit. Rest as little as possible between circuits. Do 8-10 reps per set and repeat 3-5 times every workout.
Below is a sample bodyweight exercise circuit training workout for fat loss:
- Push Ups
- Pull Ups
Here’s a circuit workout that can be done with a dumbbell or kettlebell.
- Two-handed Swings
- Standing Shoulder Press
- Arm Rows
If you are just getting started and want to lose weight fast, give yourself a chance to get used to the intensity of these workouts. Rest as long as you have to between circuits, and do as many reps as you can, with 10 per exercise being your goal. Stick to it, and you’ll be doing these workouts like a pro.
7. Go Walking or Cycling
Consistent small actions soon add up to big changes. A recent study found that regular exercise is effective for maintaining weight loss progress. For this reason, why not choose to walk or cycle whenever you can?
If you’re physically able, there is no excuse. Take the stairs over escalators and lifts!
8. Get Enough Sleep
Sleep is highly underrated for weight loss. Forget about the 6-hour minimum claim; many of us require 8-9 hours to operate at peak efficiency.
Both duration and quality of sleep will have a great influence on hormones that control body composition. In fact, poor sleep worsens the outcomes of weight loss treatments!
9. Be Careful Of Liquid Calories!
We all know alcohol dehydrates and damages our liver and kidneys. But it can also decrease your chances of long-term weight loss.
You may be surprised to know a beer can equate to 150kcal, 125kcal for a glass of red wine, and a whopping 400Kcal for a single sweet Piña Colada! Instead, try sticking to tonic water with a slice of lime. Your body will thank you!