A good scale can help you monitor your weight loss.
Even if you are severely overweight or obese, losing 10 lbs. in 10 days is not considered healthy. According to the National Library of Medicine, healthy weight loss is losing approximately 1 to 2 lbs. per week and can be achieved by reducing the calories you consume by 500 to 1,000 per day. Losing 10 lbs. in 10 days is not impossible, but requires drastic lifestyle adjustments. Before starting a new diet or exercise regimen you should consult your doctor.
Instructions
1. Consume 1,200 calories per day if you are a woman and 1,500 calories if you are a man. According to the National Library of Medicine, these are the lowest recommended daily intakes of calories for medically unsupervised diets.
2. Avoid foods high in fat and sugar, processed foods and fried foods. Replace full-fat products with low-fat and nonfat products to reduce calories. Get up to 15 percent of your calories from lean protein such as chicken and fish. Consume 55 to 70 percent of calories from slow-digesting carbohydrates such as brown rice and whole grain products, and get 10 to 30 percent of your calories from unsaturated fats such as olive oil and raw nuts.
3. Step up your exercise routine to 60 minutes per day for five days per week to burn calories and fat and increase your metabolism. Perform interval training, where you switch back and forth from several minutes of high-intensity cardio to several minutes of low-intensity cardio. Add weight training in which you work out all the muscle groups and increase your muscle mass; this results in a speedier metabolism all day long, which burns more calories.
4. Fill up with water by drinking half an ounce of water for every pound of body weight. Drink water when you feel hungry, because sometimes thirst is mistaken for hunger.
5. Consume three to five cups of green tea per day to ramp up your metabolism and increase your caloric burn, for just 70 calories per day.
6. Take fiber supplements and a multivitamin daily. Fiber will make you feel full and keep you from overeating, and a multivitamin supplies you with the nutrients your body is lacking because of your diet.
7. Avoid eating late at night. Because your metabolism slows down at night, whatever you eat then ends up getting stored as fat. Don't eat anything three hours before bedtime.
8. Sleep eight hours per night so your body can rejuvenate itself and function properly. According to the Sleep Education website, ghrelin is released in the body if you don't get sufficient sleep. This hormone increases your appetite.
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