How to Lose 10 Pounds in a Week – Setting a Goal
Every journey begins with setting a goal. Right now, your goal is to shed ten pounds in just seven days. In order to lose 10 pounds in a week, you need to burn thirty-five thousand calories. Divide that amount by seven days and you end up having to burn at least three thousand calories per day. Now, you have a goal and with that, you already have something to look forward to.
Should you hire a trainer or not?
Losing ten pounds is definitely a difficult feat. That is why the idea of hiring a trainer might have crossed your mind. It is not that difficult to find a qualified and competent physical trainer.
You can easily find one in your local gym or you can check out the newspaper ads. Of course, you can browse the Internet for any available personal trainer in your area. There are a lot of perks in hiring a trainer. Here are some examples.
Personal trainers can provide a personal program – Wouldn’t it be nice if you can engage in a program that is basically designed for your needs? A personal trainer can help you with that. When it comes to weight loss, people have varying needs.
For example, there are those who would want to target their abdominal fat while there are those who want sexier legs. Also, a personal trainer can professionally assess you and determine what routines and diet plans would be more suitable for you. This is so that you will be able to lose a whopping 10 pounds in just a week or in the soonest time possible.
Personal trainers are trained motivators – Another obvious perk in hiring a personal trainer is that he can provide motivation whenever you need it. So many people in the past have tried to lose weight. So many have dreamed of becoming way sexier than they are. But they failed.
This is because they lacked motivation, and that is very important. Losing weight on your own can really be boring. Being alone in your journey to weight loss is just like eating by yourself in the cafeteria or even participating in a marathon with no other contestants. Personal trainers are excellent encourages and they can push you to your limits in order to achieve your goals.
Of course, there are several disadvantages on hiring a trainer as well. For example, there is the cost. Personal trainers do not offer their services for free. You would really have to invest in order to benefit from them. Another probable disadvantage is that you might not develop a good relationship with your trainer.
Having a good relationship between the trainer and trainee is important. After all, he would be the one who would accompany you in your journey to weight loss. The decision to hire a trainer is yours to make. Whether or not you choose to work with a professional in your weight loss training would have to depend on what you feel comfortable
with and what would ultimately motivate you to push harder towards your weight loss goal.
How to Lose 10 Pounds in a Week – Your Diet
Losing ten pounds in a week requires you to focus on two major aspects – diet and exercise. Both are very crucial especially if you want to lose a huge amount of weight in a very short time. Now, if you browse online, you will find a lot of dietary plans out there. Some are proven to be effective while some are very dangerous.
One of those things that you should definitely not try is crash dieting. Crash dieting refers to that old weight loss method where one severely prevents himself from taking calories. Most crash dieters reach even the point of starvation just so they would not ‘add more fats’ to their body. Crash dieting seems to be a logical way for anyone who does not want to get fat. But it is very dangerous.
First of all, crash dieters deprive themselves from the nutritional benefits that they can get from foods. Second, most crash dieters find themselves in a vicious cycle of weight gain and weight loss. Once they successfully lose a huge amount of weight, they end up reverting back to their old eating habits.
Usually, the weight they were able to gain during that period is more than the weight they lost while on their crash diet. Crash dieting can cause malnutrition, can make you look older than your age, and can definitely put your health at risk. Thus, you should never try it. Read on to have a better grasp of how to control your food intake.
So how can you lose a lot of weight if you are not allowed to starve yourself? Well, this is where counting calories comes in. These days, almost all food products come with a nutritional fact sheet. The fact sheet will let you determine not only how much calories you can gain from that product but what kinds of vitamins you can get from it as well.
Contrary to popular belief, calories are important in helping you lose weight. Because it is from calories where you get energy for your physical exercises. Without calories, you would get very weak and perform poorly when doing weight loss routines.
Later on, you will learn how to effectively burn the calories that you take. But first, you might want to familiarize yourself with the following low-calorie foods that you might want to include in your diet.
If there is one food that you will grow to love as you try to lose weight, it will definitely be celery. It only contains five calories per stem. Thus, you can eat lots of it without having to worry about gaining weight. Now, there are a lot of ways to enjoy celery. You can always eat it after washing it. But traditionally, people dip their celery in cheese and even in mayonnaise.
But such dairy products contain a lot of fat. If you want a flavorful celery treat, you can always dip it in Dijon mustard or even chili sauce for a healthier snack.
Broccoli is probably one of the most despised vegetables out
there. Even if you are one of those who do not like it, you might start loving it once you find out about how it can help you lose weight. A cup of broccoli only contains twenty-five calories. But the good news does not end there.
It takes about fifty-five calories to digest that amount of broccoli. So just by consuming broccoli, you can burn fifty-five calories or even more!
Another low-calorie vegetable that you should add to your weight loss diet is pepper. Pepper can always
be an additional ingredient to spice up your meals for your seven days of dieting. Eating pepper would cause your body to produce heat as well as increase oxygen consumption for twenty minutes. These cause your body to burn more calories. It would be a lot better for you to eat ripe pepper.
This is because the riper a pepper becomes, the more nutrition it offers. If you want, you can always eat pepper raw.
If you grew up in the eighties or even in the nineties, you might have watched Popeye eat his spinach and become supernaturally strong.
Though spinach does not actually give you super strength, it can help you lose weight fast. You can always enjoy a spinach salad topped with tomatoes and chopped onions. If you want, you have a spinach smoothie as well – a more refreshing snack than ice cream. Like other leafy greens, spinach is also very rich in fiber.
Of course, for your diet week, you might crave for sweets. Well, instead of reaching for a sugar-laden chocolate bar, you might want to go for cranberries instead. They are very flavorful, but you do not have to worry about that because they are very low in sugar.
Also, cranberries are high in fiber. Foods that are high in fiber are important in losing weight because they help improve digestion and prevent constipation.
Aside from contributing to weight loss, cranberries also have amazing anti-cancer properties.
Studies have shown that people who have eaten grapefruit while trying to lose weight were able to lose weight more than those who did not eat grapefruit. Thus, there is no harm in adding this fruit in your diet especially if you have grown tired of cranberries.
This fruit can definitely supply the nutrients that a dieter really needs. It contains potassium, vitamin C, beta-carotene, and antioxidants. With grapefruit, you can get the nutrients you need for the day without having to consume a lot of calories.
Next, there are apricots. For every one hundred gram of apricots you only get fifty calories. The good thing about apricots is that they can really help you feel full. That is why there are a perfect breakfast treat. Two pieces of medium-sized apricots usually contains about a gram and a half of fiber. Apricots are also rich in numerous vitamins and nutrients and these include potassium, vitamin A, and others that help fight cancers as well as heart disease.
If you are like the numerous others who cannot live the life of a vegetarian,
you would definitely crave for meat. But be careful about the type of meat you eat especially since red meat is high in calories as well as cholesterol. Thus, you might want to go for chicken. Boiling or steaming chicken are the best preparation methods for dieters who want to lose weight. Frying your chicken might make it very delicious. But fried chicken can be very oily and that is not good for any person trying to lose weight.
Of course, a weight loss aspirant’s diet can never be complete without oatmeal. Oatmeal can help prevent constipation and does not contain anything that will make you fat.
It is packed with energy so you can eat it if you are to do some exhaustive workouts later in the day. Also, oatmeal can easily make you feel full. Thus, the tendencies to overeat are reduced. It is important for you to burn at least 3,500 calories a day. But of course, you have to add your daily food intake to this amount too.
If you are to consume, say, one thousand calories for a certain day, then you would have to at burn at least 4,500 calories. The amount of calories you burn should be 3,500 calories more than the amount you plan to take for the day. Thus, weight loss can be achieved easier if you choose to eat foods with fewer calories.
There are numerous software as well as websites that can help you count your calories. Some of these are free, while you might also be interested in the ones available for certain rates. You might consider investing in these since they can help you track your calories burned at a more precise rate.
How to Lose 10 Pounds in a Week – Your Workout
Now comes the other important aspect of weight loss which is exercise. You must have a very good workout plan so that you will be able to burn all those fats that make you very heavy. Anyone who wants to lose ten pounds in a week must engage in both cardiovascular and strength training. Here are some examples of activities that you have to do for a week to lose ten pounds.
Top calorie-burning activities
Jumping rope –
The most exhaustive and most effective calorie-burning activity that you can engage in is jumping rope. Jumping rope is not just an activity for those little girls playing by the side walk. In fact, professional athletes such as boxers and runners include jumping rope in their daily routines. In just thirty minutes of jumping rope, you can actually burn more than four hundred calories. Now, jumping rope can be quite tricky. But practice makes perfect.
The next top activity that can help you lose weight fast is running. Running for thirty minutes at a steady pace can help you lose more than four hundred calories. Of course, if you have been running before, then you might want to run for about an hour or so.
Some people can burn at least one thousand and five hundred calories in an hour. Most people prefer jogging early in the morning when the weather is cool and there are not enough cars on the street. For the seven days wherein you will try to lose weight, you must set four running schedules for at least four days.
Rowing has always been considered as an awesome sport perfect for weight loss aspirants. Rowing will mostly involve your abdominal muscles as well as your upper body muscles. So if you want flat abs, a firm chest, and a pair of guns for arms, then this is a sport that you can always try out. Rowing vigorously for thirty minutes can help you lose three hundred calories.
At this point, you might want to start hating escalators and elevators.
This is because stair-climbing can help you lose weight fast as well. Climbing up the stairs will help strengthen your lower muscles and make it free from fat. If you go to the stadium, you might see some individuals climbing up and down the stadium steps. You might want to join them.
If climbing up and down the stairs gets boring, you can always spice up your routine by taking two steps at a time or even jumping a step using two feet at a time.
Another awesome activity to consider is swimming. Freestyle swims can help you burn up to three hundred calories in half an hour. The good thing about swimming is that it involves almost every major muscle group. Thus, it can provide an overall workout for your body. Swimming is perfect especially if you want your muscles toned by the end of the week. A word of caution – never swim alone.
There are still numerous activities out there that can help you lose weight fast. For example, you can always get busy with sports such as soccer, basketball, or even volleyball. It is very important to allot a certain period every day for a physical activity.
In part-2 of this post, I will wrap up with several essential points such as hydration, simple ways to burn calories and a typical example of a weight loss week. Read it HERE.