HOW TO LOSE 10 POUNDS IN 7 DAYS|8 HEALTHY WAYS

This is for people out there who need to lose weight quickly, maybe for an even or occasion or even a date( wink wink). This is not to be followed long-term, to lose weight long term there are more sustainable methods out there I promise.

Losing weight or reaching your ideal weight is hard, let’s face facts, it is really hard. But not impossible, with determination and dedication and hard work we can do it!!

Being someone who has struggled with my weight for half my life I can assure you these steps are tested and trusted.

Want to know how you can lose weight quickly for that next big event? Keep reading.

INTERMITTENT FASTING

Intermittent fasting is a cycle that consists of two phases,Fasting and non fasting. This involves fasting for a period of time and then eating in a scheduled period of time, at the same time everyday. The popular method of doing this is the 16:8, fasting period is 16 hours and the non fasting period is 8 hours.

During the fasting phase zero to ten calories total can be consumed. This can include water or coffee with a little bit of sugar.

During the non fasting phase you can eat basically anything, since most people already skipped breakfast, they eat lunch and dinner during the 8 hours window. Intermittent fasting does not change what you eat, it changes when you eat.

HOW DOES IT WORK??

To understand how intermittent fasting results in fat loss,we need to understand the difference between the fed state and the fasted state.

Your body is in the fed state when it is digesting and absorbing food. Normally, the fed state starts when you start eating and lasts for 3 to 5 hours after your body digests and absorbs the food you ate. When in the fed state, it’s very hard for your body to burn fat because your insulin levels are high.

After that period,your body goes into what is known as the post–absorptive state. This means that your body is not processing any meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for your body to burn fat in the fasted state because your insulin levels are low.

When you’re in the fasted state your body can burn fat that it could not during the fed state.

Because we don’t enter the fasted state until at least  12 hours after our last meal, it’s uncommon that our bodies are in this fat burning state. This is one of the reasons why many people who start IF lose fat without changing what they eat, quantity of food they eat, or how often they exercise. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.

CUT BACK ON CARBONATED DRINKS

Many would be surprised at how much difference cutting out carbonated drinks out of their diets would make in their weight loss or bodies.

One carbonated drinks are very very very bad for you, two? They are very bad for you. Lol!

Cutting back on carbonated drinks leads to lesser intake of calories you don’t need or want anyways.

  • You will be reducing your blood sugar when you cut out carbonated drinks
  • You will be doing your teeth a favour
  • Soda is a diuretic that makes you want to pee frequently, your bladder will thank you for cutting it out

EAT SMALL MEALS: TIP? USE SMALL PLATES

The bigger the plate, the more food I want to eat. I don’t know if it’s the same for everyone but it happens to me.

So I use smaller plates to trick my body, that combined with eating slowly? You will actually trick your body into thinking you have eaten a lot, even when you haven’t.

KEEP HEALTHY FOOD AROUND FOR WHEN YOU GET HUNGRY

If and when you do get hungry( or your mouth gets hungry) make sure to keep healthy food around. My favourite is almond nut, it keeps you full, keeps your mouth busy without the additional calories!! It’s a win win situation is you ask me.

EAT SPICY FOOD

Chilli contains a compound Capsaicin. Capsaicin is a compound that boosts metabolism and slightly reduce appetite.

But some people can overtime develop tolerance to Capsaicin, so it’s not a long-term solution for weight loss. Just enough to lose weight for that big event!!

EAT MORE FIBRES

Fibres moves through the body undigested, it helps to stabilise the blood sugar level, and keeps you feeling fuller for a longer period of time.

Add 25-38 grams of fibre to your diet every day to help reduce your calorie intake and lead to weight loss. Examples of Forbes are:

  • Beans
  • Nuts eg Almond nuts
  • potatoes
  • Unripe banana

START COUNTING CALORIES

To lose weight, you need to use more calories that you consume, you can do this by either decreasing your calorie intake or increasing your physical activities daily.

There are applications out there, that you can use to calorie count. All you have to do is upload an image of your food l, or type the food in and viola you have the calorie count.

CARDIO

Not everyone loves exercise, I for one absolutely loathes it, but is a necessary evil.

Cardio is defined as why exercise that increases your heart rate and makes you break a sweat.

Cardio is also known as aerobic exercise, it ranges from low to high intensity. Examples of cardio exercises are;

  • Running
  • Brisk walking
  • Swimming
  • Biking
  • Jumping jacks
  • Jump rope
  • Burpees
  • Jogging in place
  • Mountain climbers
  • Squat jumps
  • Walking up and down the stairs.

All the best loves,

Emma.

 

 

 

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