Losing five pounds in ten days is no easy challenge. Fortunately, however, by making some changes, following certain tips and exercising correctly, you can get closer to the desired result more quickly. Whatever your new diet or exercise regimen, remember that it's critically important to check with your doctor before starting.
Steps
Part 1 of 3: Follow a Strict Diet
Step 1. Avoid carbohydrates
To lose weight quickly, you should cut out the sugars contained in most carbohydrates. Pasta, bread and potatoes belong to the category of simple or "bad" carbohydrates. During the digestive process, all varieties of carbohydrates are broken down into glucose, a substance that supplies the body with energy. In a study of a group of people undergoing a weight loss program, it was found that cutting out carbohydrates can be more beneficial than cutting down on fat.
- Avoiding carbohydrates helps you keep your appetite at bay, while also lowering your blood sugar levels.
- The carbohydrates defined as complex or "good" are those contained in whole grains, fruit, vegetables and legumes. The latter should be eaten in moderation, but not completely eliminated from the diet.
Step 2. Avoid junk food
It is a major obstacle for anyone wishing to lose weight. Eliminate it completely from the table and from your home. To avoid temptation, it is important to throw away any harmful food in the refrigerator, freezer or pantry. If you need to eat out, avoid places that offer this type of food to avoid being seduced by them. Junk food that is important to avoid includes:
- Sweetened drinks: this category includes all drinks that have sugar among their ingredients. The most popular are carbonated drinks, but some fruit juices also contain added sugars;
- Pizza;
- Pasta and bread prepared with refined white flour;
- Butter and margarine
- Cakes, biscuits and sweets in general;
- French fries, including packaged chips;
- Ice-cream;
- Cold cuts, sausages and processed cheeses (such as slices, spreadable cheeses, melted cheeses);
- Hot flavored coffee-based beverages;
- Most of the foods offered in fast food restaurants;
- Most packaged foods;
- Foods high in sugar.
Step 3. Eliminate the sugar
The recommendations of the American Heart Association indicate that an adult woman should consume no more than six teaspoons of sugar per day (equivalent to about 100 calories). To lose weight quickly, you should reduce the doses further.
Eliminating all foods that belong to the junk food category does not mean completely avoiding sugars. In fact, many also hide in commonly used savory preparations, such as bread, condiments and sauces. Always read nutrition labels looking for the sugar content of each food
Step 4. Increase your protein intake
When trying to lose weight, getting more protein can be the key to success. Their job is to help you lose weight by safeguarding your muscle mass, thus allowing you to burn calories faster. To lose 5 pounds in 10 days, consider doubling or even tripling the Recommended Daily Allowance (RDA) of protein.
- The RDA varies based on the gender and height of each individual. For example, a 165cm tall woman should eat about 90g of protein per day.
- In an adult man, the average daily requirement of protein, designed to allow him to maintain his current body weight, is 0.8 grams per kilo. To calculate your individual needs, multiply your body weight, in kilos, by 0.8; the data obtained corresponds to your recommended daily intake of protein in grams.
- Health-beneficial protein foods include: yogurt, cottage cheese, eggs, beef (steak or ground), chicken breast, yellow fin tuna, salmon, anchovies, beans, lentils and peanut butter.
Step 5. Drink more water
Research has shown that drinking 400ml of water before a meal can help you lose weight. In addition to allowing you to keep your body properly hydrated, drinking before meals induces a useful sense of satiety.
For proper body hydration, you should drink about 8 glasses of water a day, for a total of about 2 liters. When you exercise, your water needs can increase further. Pale yellow or clear urine indicates that you are drinking enough
Step 6. Limit your salt intake
Studies have shown that a low sodium diet allows you to lose weight faster.
- To reduce the amount of salt you consume, avoid very salty foods. You may not know that many sodas contain salt as well as sugar. Always read nutrition labels carefully to highlight the salt content of your foods.
- Limiting the use of salt can help reduce blood pressure.
- Doctors recommend taking a dose of salt between 1500 and 2300 mg daily.
- Packaged foods can have a high salt content. When buying a ready-made food, always check its nutrition label. Numerous products may contain a lot more salt than you think.
Step 7. Plan your diet based on a calorie deficit of 500 calories
If you want to lose weight, you need to calculate the number of calories you burn daily and decide to consume 300-500 calories less. Be very careful in making this calculation! Starving the body will cause dangerous nutritional deficiencies that could make it seriously ill.
- To calculate your daily calorie needs, you need to estimate the number of calories you burn both while resting and exercising.
- The web offers many useful guides to calculate how many calories each different physical discipline allows you to burn.
- There are also handy online calculators that do all the calculations for you. Search using the keywords "calorie calculator" or "calorie counter".
- Your daily calorie requirement depends on several factors including: the number of pounds you intend to lose, age, gender, fitness level and height. If you are a 165 cm tall woman, weighing 68 kg and exercising lightly, to lose about 1 / 2-1 kilo per week, you should consume between 1100 and 1500 calories per day.
Step 8. Eat lighter, more frequent meals
Eating less, healthier but more frequently allows you to feel more energetic and fit. It also helps you not feel hungry, removing the temptation to overeat. There are thousands of diets you can experiment with, but the important thing is to calculate and stick to your set daily calorie limit each day. Consider sticking to a diet similar to the one proposed here:
- Breakfast: 250 g of fruit accompanied by 250 g of yogurt.
- Mid-morning snack: 120g of aged cheese (90 calories) or 3 tablespoons of hummus (90 calories).
- Lunch: large portion of salad prepared with lettuce and tomatoes, dressed with a little extra virgin olive oil and spices to taste; 250 grams of vegetables or fruit.
- Mid-afternoon snack: 3 tablespoons of dehydrated cherries (75 calories) or 2 kiwis (90 calories).
- Dinner: 180g of baked chicken breast, 250g of broccoli, 250g of fruit.
- Snack before bedtime: 100g of unsalted nuts or 150g of raw vegetables.
- Try to eat every 3 hours to keep your metabolism up.
Step 9. Pay attention to the nutritional information of foods
Take note of the number of calories you eat each day, not forgetting to include snacks and drinks as well. By reading the nutrition labels on foods, you can easily calculate the number of calories and other substances you consume. Nutrition labels contain many useful information:
- Recommended portion;
- Energy value;
- Fats, proteins, carbohydrates;
- Nutrients (sometimes with the addition of the percentage based on the relative RDAs).
Part 2 of 3: Exercise
Step 1. Focus on a cardio type activity
Cardiovascular exercise increases your heart rate allowing you to burn fat and lose weight. If you want to lose weight quickly, focus on an aerobic activity. If performed daily, the training programs described here will help you lose weight quickly.
- Cross jack: Perform this aerobic bodyweight movement between sets of the exercises described below. To perform a cross jack, open your legs slightly by aligning your feet with your hips and extend your arms along your body. Jump and spread your legs as you cross your arms over your head. Now jump again to come back with feet together, but bringing them one in front of the other; in the meantime you will have to cross your arms in front of the abdomen. Repeat the exercise for 30-60 seconds, reversing the position of the feet and arms with each jump.
- One-legged balance exercise: Balance on one foot, keeping the other leg bent in front of you, with the foot off the floor. Place your hands on your hips, then lower yourself into a squat without placing your foot on the floor. Hold the squat position for a few moments. Repeat 10 times on each side.
- Crawl: Get into the bench position, as if you want to do a push-up. Bring one foot outward, slightly forward (more or less at the knee of the other leg), bringing the knee closer to the elbow, while also advancing with the opposite hand. Switch sides and repeat. Stand in a crouching potion and move forward for 30 seconds, then back off in the opposite movement.
- Wall Exercise: With your back against a wall, lie on the left side of your body, then rest your head on your left hand. Place your right hand on the ground to find balance. Bring your right heel to the wall behind you, then lift your leg up as high as you can. Slowly lower it. Do 10 repetitions of the exercise, then switch sides.
- Lunge to bench press: Keep your feet hip-width apart, then place your hands on your hips. Step forward with your right leg to perform a lunge. Bend your torso forward, bringing it closer to your thigh, then place your hands on the floor, past your right foot. Now bring your right foot back to take the bench position. After counting to ten, pull yourself up into the lunge position again. Switch legs: The goal is to do 10 reps on each side.
- Pendulum: Balancing on your right foot, bend your left leg bringing it behind you. Place your right hand on your hip, then lower yourself into a squat. Bring your left arm over your head and lean back slightly as you extend your left leg forward. Hold for ten seconds, then switch legs. Repeat 10 times on each side.
Step 2. Walk more
To reduce the risk of heart disease while also promoting weight loss, try to walk 10,000 steps a day. You can track your steps with the help of a pedometer or fitness tracker. The following tips will help you achieve your goal:
- Walk to the workplace. If this is not possible, try to get off at the stop first or park a few blocks away.
- Take the stairs avoiding the elevator.
- Take a break every hour and walk for 2-3 minutes.
Step 3. Push hard
When walking or exercising, don't just move your body indolently. To get your muscles to do real work, you have to work hard, intentionally involving them in each exercise.
Part 3 of 3: Maintain Healthy Habits
Step 1. Start by deciding to change your lifestyle for a period of 10 to 14 days
If possible, however, make an effort to maintain the new healthier habits in the following months as well. Striving to change only in the short term will prevent you from maintaining the results achieved over time. If you really want to lose weight and stay in shape for a long time, you can't eat differently and exercise for only ten days, then quickly return to your old unhealthy habits.
Step 2. If you have any illness, ask your doctor for advice
Body health is more important than being able to lose weight quickly. Leaving out this undisputed truth means exposing yourself to the risk of getting sick, wasting away and feeling constantly lacking in energy. The long-term damage to health could be serious, so be sure to tackle any diet with all the necessary medical advice.
Step 3. First, take a multivitamin
Your body will undergo rapid changes, so it's important to make sure it stays healthy. Taking a multivitamin means ensuring greater success in the diet.
Step 4. Find a partner to share the 10-day diet with
Research has shown that people who share their diet and exercise program with a partner tend to be more successful; moreover, in addition to losing weight, they also manage to maintain the results achieved over time. Ask friends, colleagues and family - you are most likely not the only one who wants to lose a few pounds quickly.
Step 5. Don't starve the body
You have to eat! Your body needs to be strong and energetic in order to effectively burn fat. Don't assume that stopping eating can be a shortcut. To lose weight in a healthy way, it is essential to follow a balanced diet that allows you to meet your daily caloric needs.
Step 6. Keep busy
Along the way, you may be tempted to say enough, enticed by the idea of eating more or not exercising. Keeping yourself busy throughout the day will help you ward off these harmful thoughts. If possible, divide your daily workout into multiple sessions, making them the times when you tend to feel most compliant, such as at mealtimes.
Step 7. Strictly stick to your plans
Losing 5 pounds in 10 days is not easy at all. Your body will undergo very rapid changes, affecting your sensations as well. Keep your goals in mind, stick to your daily eating and exercise schedule, and go all out. In the end you will be proud of yourself!
