Got 10 extra pounds and 10 weeks? Want to get rid of your extra weight?
Let us help you get back into shape with simple, logical steps and all we need from your side is some persistence and lot of determination!
For that extra motivation, buy an outfit you always wanted but one size lower and then work towards getting into it. Trust us, this one works wonders, even for guys, after all, they spent a money on that outfit and if they don’t reduce they may never get to wear it!
For the ease of understanding, we have divided this entire section into factors that are necessary for an effective weight loss. Under each of these factors, we have elaborated on the procedures that will help you with your aim of losing 10 pounds in 10 weeks!
1. Small Portions Kick High Metabolism
First of all, go small on your portions. Reduce them to half of your present quantity and spread them over six meals.(1)
This simple trick kicks up your metabolism, takes care of your hunger pangs.
Your body will burn more calorie and won’t store fat.
Also, you won’t get attracted to unhealthy foods, thus avoiding additional calorie intake.
2. Whole grains Are Best For Weight Loss
Say bye to processed and refined foods!
We also are strong advocates of “Say No” to packaged food since it contains a solid dose of salt and sugar, not to forget a topping of preservatives!
Whole grains, oats, wheat, porridge is your new best friends whom you take everywhere with you! (2)
3. Water Maintain Hydration
At wiki-fitness, we worship Water and believe that it is an elixir of all life.
More importantly, it is one inexpensive and easily available ingredient that helps in weight loss. For the starters, it reduces water retention in the body which helps in toning muscles.
Water regularizes your metabolism and is better than the sports drinks and similar add-ons that are loaded with calories, for a post workout intake. (3)
At times, thirst manifests itself like hunger so we advise- try drinking a glassful of water when hunger strikes at odd times. Maybe it is a simple case of thirst!
You should read Lose Weight By Drinking Water to more about water benefits for weight loss and health
4. Pro-Proteins Build Muscle To Burn More Calories
Make sure every meal of yours has proteins like lean meat, lentils and cottage cheese.
Steer clear of red meats that pile on a lot of bad cholesterol in the body.
The next question is ‘whey proteins?’
You will also Like: 29 Easy And Healthy High Protein Snacks For Weight Loss, Body Building
5. Lose the Dessert To Cut Unwanted Pounds
Love your post meal, dessert?
Time to turn your back to this one. If this happens to be a weakness, then try to eliminate it in the night; instead shift it to your post-lunch time.
Further, limit it to weekend indulgence and choose a weekday when you commit the sin of gorging on the yummilicious dessert!
According to experts, craving for a dessert post-meal is the most unhealthy and unnecessary craving since the stomach is full from meal and sugar levels are high because of the digestion. Basically, dessert is just a pile-on! (6)
6. Cardio Exercise Are Best To Burn More Calorie In Less Time
Cardio exercises are your best bet when it comes to weight loss. (7)
It increases your heart rate and pump up your stamina to lose those extra pounds. If gym and conventional exercises are not your things, then go to dance classes that go really intense.
A class of Zumba or power yoga will not only take your breath away but the tone you like a dream!
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7. Get an Exercise Buddy To Stay Motivated
Exercising and sticking to it every single day is one hell of a job!
Most of the time we are either too lazy to get going or too tired or too late….. excuses are many, but the loss is definitely only ours!
So, get a workout buddy or buddies. This makes the workout more enjoyable and if one is down, then rest will lift his spirits and encourage to hit that treadmill.
Exercise can be a great bonding time between partners and a great way to spend some time together as well!
8. Eat Before You Jump on to Treadmill To Keep Energy Level High
Starving yourself is only going to compound your weight and fat problem.
We recommend eating, especially, at least, half an hour before you step into the gym.
Food like eggs, asparagus, banana shake infuse you with a lot of energy so you get tired less during the workout.
Automatically, your stamina to do intense training goes up!
9. High Intensity Interval Training Is The Best Way To Lose Weight
This concept has been around for a while, but has suddenly caught everyone’s interest, but for once it is not smoke without fire.
HIIT involves going gently into your exercise and then give it an intense spike for a few minutes before returning to the normal level.
This technique can be incorporated into your running routine easily where you begin with a jog, then break into a sprint for a few minutes, go back to jogging for minutes and repeat.
Know more about it read: HIIT – High Intensity Interval Training Cardio For Weight Loss
10. Get the Technology to Work for You
When technology is everywhere, why not use it for getting fit?
There are a number of applications that can be downloaded on your phone that help you keep a record of your physical activities.
You can plan your meal, find, recommended Calorie count for yourself, count calories burnt and so on.
Some of these apps encourage creating a buddy system like social networking sites and then you can compete with your workout buddies!
11. Indulge a Little To Enjoy Weight Loss Program And Avoid Craving
This has always been our advice- cheat a little on weekends. This will make you happy and get you going happily motivated through the week.
One word of caution- don’t skip exercise while you binge and indulge.
Maybe make it less intense or reduce the time devoted, but DO NOT SKIP it!
You are now ready to lose 10 pounds in 10 weeks.
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