This article will show you how to lose 10 pounds in one week without diet pills or exercise, backed by scientific research and studies, the best and safest way to lose weight fast is by counting calories, please be mindful though that drastically cutting down your food portions, may cause negative health results. Discuss any dramatic weight loss plans with a health professional first.
Lose 10 Pounds In One Week Without Diet Pills Or Exercise
1. Set A Goal
One of the first and most important steps in losing weight is setting a weight loss goal by writing down how many pounds you aim to lose within a particular time frame, also when you are setting your goal, it is really important to know how you intend to begin working towards it.
Before starting to count calories from fat, you have to know exactly how many calories you are consuming and how much you need to cut down on to be able to lose ten pounds in a single week.
2. Keep a Journal.
Being obligated to face what you’re eating is going to keep you conscious of what you decide to place in your body. Keep a diary and write down every single thing you eat and drink in this week. Make yourself accountable and share your journal at the end of each day with a friend or a family member.
Knowing you have to face another person’s judgment might encourage you to work harder towards maintaining your goal, If they’re willing, have them keep a daily log of their diet with you.
3. Stay away from processed foods.
Eating a low-energy-dense diet is the simplest way to lower your intake of calories from fat and still get a feeling of fullness and keep the hunger pangs at bay. Energy density is the number of calories from fat (or energy) in a certain amount of food. If the food has a lower energy density, it provides fewer calories in every gram. That means if you stock up on these foods you will see a change in your waistline.
Basically, foods like vegetables and fruits fill us up quicker without the calories from fat. Protein and carbs have 4 calories per gram; fat has 9. Fibers have between 1. 5 and water have zero.
To maintain a low-energy-dense diet, load up on fruits, vegetables, whole grains, lean dairy, and lean meats (foods that contain high normal water and fiber content), and avoid processed goods. The easiest way to avoid processed goods is to skip the fast food and restaurants.
4. Eat 5 times a day.
Basically what this means is that you are initially entitled to eat 3 complete meals a day to keep you healthy, now the problem with this routine is that you tend to eat heavily at breakfast, lunch and dinner because it keeps you full for longer hours which puts a strain on your metabolism and your internal organs causing weakness, sleepiness, and laziness. See this free healthy weight loss diet plan to help you lose weight.
Separating your meals into 5 portions a day will help your body work the right way, by getting the fuel it needs to help you move around easily, burn calories and shed more pounds. Additionally, if you do feel hungry try Munching on fruits and vegetables, nuts, or low-fat natural yogurt. If rationing and time are issues, pre-measure your snacks and put them in resealable baggies. You won’t overeat and you will pick up one soon on your way work.
5. Eat Less Starch And Sugar
Diet and exercise are two essential factors in the formula for weight loss as you’re advised to “eat less and move more while lowering the consumption of certain kinds of foods, especially foods that contain sugars and starches, this is a major step in the weight loss process. Sugar and starch are known to stimulate the release of insulin, which is key to fat storage and junk in your body.
6. Add More Protein And Vegetables
Cut out your sugars and starches to add more protein and vegetables to your diet plan. This kind of formula helps you consume the recommended amount of carbs each day. Meat, fish, seafood, and eggs are among the best types of protein to help you lose weight. Adding eggs to your breakfast combined with a low energy diet will help you feel full and burn more calories.
Consuming the right kinds of protein and snacks will help balance your blood glucose and stabilize your energy levels. Protein helps to delay digestion making you feel full for a longer time. Another trick is to fill half of your plate with vegetables at each meal, this will help you eat less high calorie-dense foods and they are also low in calories and packed with the nutrients that your bodies need.
Drinking water before you eat can help reduce appetite in middle-aged and older people and also decrease the amount of food you eat which helps you lose weight. Drinking water may also help prevent long-term weight gain. Studies show that by drinking 1-2 liters of water per day should be enough to help you lose weight.
Many health professionals recommend drinking eight glasses of water (about 2 liters) per day, however, this could be different for you. Always consult with your doctor before starting a diet plan that requires you to drink a lot of water if you are on certain medications or are suffering from any medical condition.
8.Play With Your Food
Studies show that eating slowly while talking or simply enjoying your food will help you eat less and feel full faster, the human brain sends a signal that tells the body it is full after 20 minutes of eating, this can be used to your advantage when trying to lose weight. Playful eating is when you create funny little food art on your plate while eating or playing with your food which is another great way to keep you from eating fast.
There you have it! 8 effective ways to lose 10 pounds in one week without diet pills or exercise quickly. If you liked this post, please follow us on Pinterest for more awesome tips and also, do us a huge favor by saving our pin to Pinterest!